The world of wellness coaching is at best a very vague one and not often as specific as it should be, especially as there are so many aspects to wellness. So, one hears wellness coaching and for some that automatically translates to nutritional or fitness advise.

Nothing could be further from the truth. A wellness coach is not there to advise you. A wellness coach as a professional, helps people evaluate their current physical and emotional state, and guide them towards setting goals for what THEY want to achieve in their overall wellness and health by working with them on action plans to reach THEIR goals.

In other words, what a wellness coach does is work a client through various aspects of their lives and helping them see areas they need to make changes. This process is very important, because it is vital for the client to KNOW and ACKNOWLEDGE where and how they need to make changes. Once the realization hits them, it is easier to begin the journey.

The problem with “giving advise” most times, is that it comes from a place of generalization and assumption AND not from a personalized knowledge of the client. Which is a lazy and unethical approach that does more harm than good. Coaching is not and should not be a mass product. It ought to be tailored to suit your client. Whether it is a corporate or individual client.

Which is why, as a holistic wellness facilitator or coach, I strive for a more lasting effect. It is not always about the obvious. It is about taking into account all areas of my client’s life. However, it has to be an intense and dedicated collaboration between me and them to achieve the desired goals.

As wellness coaches we provide highly personalized help and also take different approaches based on our specialization; it is important we help our potential clients identify if our approach matches their current goals.

If your client does not have a pleasant, positive and motivating experience working with you, then you are doing it so wrong. As a wellness coach you need to be empathetic and be in the moment. The first step most probably is a discussion finding out what is important to them, why they are looking for help and what they want to achieve. If you do not have a listening ear, then its is practically impossible, to develop an action plan right for your client, leading to frustration and a coaching failure.

If as a client; your wellness coach doesn’t motivate you to stay on track as you make lifestyle changes, is unable to provide practical small steps and empower you to achieve your goals while providing guidance and support along the way. then, you are with the wrong coach. Look for another. You deserve it.


the wellness boss

Women go through a lot. And I am not saying this to discount what men also face, because
Mental health problems affect women and men equally, but some are more common among women. However, men do not have the luxury of dealing with certain hormonal imbalances brought on by menstrual stress, childbirth, menopause to name a few.

Yes, we are wired a little differently than our beloved male counterparts. This wiring causes us to react in certain ways to events or situations that might undermine our mental health.

In my work, I have realized that the key to everything in life is our mental health. The brain made up numerous neurotransmitters that control every facet of our being and determines how healthy we become in ANY area of our lives. Before we begin to talk about attaining wellness, our mindset needs to first of all be addressed.

In a recent episode of #TWSK – my radio program, “The Wellness Show with Kris”, I decided to focus on mental wellness. Specifically as it related to women, being that we were celebrating Women’s Month. My guest Kathlyn Eyitemi and I tried to understand why WHO says women are more susceptible to mental health issues. As one who has also dealt with mental health issues, I was eager to rub minds who had also experienced it but from a different angle.

After highlighting the pre-disposing factors that affect women, we geared more towards rape and spousal or domestic abuse. And the issue of the culture of silence and patriarchy that enables the development of mental ill-health. Kathlyn was led to share her own experiences with both situations. How she lacked people to help her out of the funk she was living in. This is so symptomatic with almost every female that has been abused. You are made to feel it your fault. You are shamed. You are silenced. So you are forced to carry your burden alone becoming an emotional wreck.

The tricky thing about mental health is that it represents in different ways. A sufferer might appear put together but is in deep turmoil. Which ends up affecting physical, social and financial health.

To learn more about our discussion, click HERE to listen to podcast

However, if you need help with dealing with your mental health challenge, contact me HERE directly.

Kris Oziofu Ero Kathlyn Eyitemi
Kathlyn and I after the show


Adulting is H.A.R.D!!!

Worrying about exams, money, bills, rent, relationships, broken hearts, sex, building a career, paying staff salaries, hustling for clients, etc…can take a toll on our emotional and physical health.

Then imagine going ahead to compound the issue by getting married and having children?

Ehnnn…no wahala now – you easily turn to that which helps you cope. And there are so many options to choose from. The healthy and the unhealthy ones. The good and the bad. But, for the sake of this post, lets focus on coffee, shall we?

So, if you know me…you know of the very interesting relationship I have with coffee. Oh boy. This relationship is a classic case of “if loving you is wrong, then I dont want to be right”…lol. And this love has found me on the side of guilt several times ehnnn, because what you keep hearing is that coffee is bad.

It became even more of an issue for me when I became a wellness entrepreneur, preaching healthy lifestyles and healthy consumption practices. Talk about being hypocritical, right? Anyway, recently I got to thinking…about my ‘hypocrisy’, and serious accountability beckoned. I realized I owed it to myself and mostly to you all to find out what the experts are saying about coffee. How baaaaad is it really? I mean, I know there are pros…but do they surpass the cons? For the sake of healthy living…do we (I) have to forgo coffee? *gasps*

Alright…lets dive in!

An undisputed fact is that coffee is one of the most important beverages in the world. It comes from a type of berry and is a stimulant – which is usually attributed to its caffeine content. It has been around for centuries and is consumed in different forms. Caffeinated or decaffeinated. Black, Mocha, Capuccino, Latte…you name it.

There are people who do not take coffee for mainly one of these two reasons;

1)They have a high-intolerance or sensitivity 2) They are scared for their health.

Well; did you know that most nutritionists think the pros of coffee intake outweigh the cons? Yup.Dr Wendy Doyle of the British Dietetic Association says ‘there is no conclusive evidence to prove that it is bad for you, unless you are pregnant’. Research has even shown that caffeine supports wellness and can also have protective effects.


  1. coffee improves focus and mental alertness
  2. coffee may lower the risk for coronary disease and protect against heart failure. In cited studies, moderate coffee intake was associated with a lower risk for coronary heart disease as far out as 10 years, and new data suggests that an average of 2 cups a day protects against heart failure.
  3. coffee consumption may cut stroke risk by as much as 25%. While its impact on stroke risk in those with cardiovascular disease is still in question, data presented at the European Meeting on Hypertension 2012 found that 1 to 3 cups a day may protect against ischemic stroke in the general population.
  4. contrary to popular belief, studies have linked coffee consumption with improved glucose metabolism, reduced risk of type 2 diabetes and promotion of weight loss in overweight people.
  5. according to recent data moderate to heavy coffee consumption (4-6 cups per day) can reduce the risk for numerous cancers. The benefits are thought to be at least partially due to its antioxidant and anti-mutagenic properties.
  6. coffee drinkers reportedly have significantly decreased risk of developing depression. A 2011 study suggests that a boost in coffee consumption might also benefit our mental health: women who drank 2 to 3 cups of coffee per day had a 15% decreased risk for depression compared with those who drank less than 1 cup per week. A 20% decreased risk was seen in those who drank 4 cups or more per day.
  7. coffee has been reported to slow disease progression in alcoholic cirrhosis, hepatitis C and non-alcoholic fatty liver disease (NAFLD). The liver helps to break down coffee, but coffee might also protect the liver (in some cases).
  8. it’s clear that coffee temporarily affects cognition, many of us need it to get going in the morning! But new research also links it with more enduring effects on cognitive wellbeing including slowing the progression of dementia and Parkinson’s disease.
  9. coffee greatly improves physical work out. It is said that a cup of coffee before a workout session can boost  your performance by 11-12%, this is as a result of the adrenaline that coffee increases in the body.

Now all these sound fine and dandy…but its not all good though. As with everything in life, coffee also comes with its dark side if not properly handled. Most medics are of the opinion that, it’s not always coffee that is harmful in itself, but how it is produced. For instance, research shows that decaffeinated coffee is more likely to trigger rheumatoid arthritis (RA), a chronic disease of the joints. In a study by Dr Kenneth Saag of America’s University of Alabama, the results pointed out that four cups of caffeinated coffee each day showed no risk of developing RA.

Regular tea drinking actually helped prevent RA – thanks to its high levels of antioxidants which are thought to have an anti-inflammatory effect. But the researchers showed that decaffeinated coffee doubled the risk of the disease. It is thought that in some countries certain solvents are used to dissolve the caffeine out of the beans which can have an inflammatory effect on joints in our body.
In the brain, caffeine blocks the areas that receive adenosine, a biochemical compound with sedative effects. As the day wears on, the overworked brain naturally releases more adenosine to slow activity and trigger sleep. But when you take in caffeine, these receptors get blocked, your heart rate speeds up, and you get a jolt of heightened alertness — which might be what you want so you can keep going, but meanwhile what your brain is looking for to revive itself  is sleep, not caffeine.

This caffeine buzz affects the adrenal glands, causing them to pump out more of the stress hormones norepinephrine, adrenaline, and cortisol. As the adrenal glands become overworked, the daily rhythms of cortisol release are thrown off and we get both lasting fatigue and insomnia. This is how the caffeine habit often backfires: the more you drink, the more it saps your energy.

  1. even though coffee has antioxidants, drinking too much of it, can cause your skin to age (wrinkle). This is a result of dehydration which is the worst thing for your skin. So when you’re drinking that morning cup or two, make sure that you’re pairing it with water. Even better, add 1 tablespoon of chia seeds to your water and let them sit for 30 minutes. The chia seeds keep you even more hydrated than regular water.
  2. it’s true that coffee can cause the body to excrete calcium in urine. Which can lead to osteoporosis. According to The Diet Channel, about five milligrams of calcium is lost per every six ounces of coffee consumed. But these calcium losses can be counter balanced with two tablespoons of milk or yogurt per cup of coffee.
  3. it is not advisable for pregnant women…but if you have to, no more than a cup a day
  4. if you drink 80-100 cups (23 litres) in a short session, coffee can actually kill you *shock*. This dose is lethal and will amount in 10-13 grams of caffeine within your body. Before you reach this point, however, you would have been vomiting most of it out since 23 litres of any liquid is a lot and can really kill you…even if its the almighty water.
  5. it can cause insomnia and restlessness

Reactions to caffeine vary from individual to individual. Some indulge and literally can go about their business. Others take a sip and they are a wreck. It all depends on our DNA, our body type and nurture. However, from the information above, we have seen that though drinking coffee in moderation has generally positive effects, excessive use may lead to problems, especially in sensitive individuals and especially as we grow older.
What this means is that…I can keep drinking my coffee…Yaaay!

However, the wise thing to do…as with anything is to control one’s intake of coffee. Do more of organic coffee as their beans have had no exposure to pesticides. Take your coffee between meals. Take in lots of water as coffee has a dehydrating effect. Cut down on the sugar. Always check your health status to be sure you are not sensitive or intolerant to caffeine. Once you notice, that you are exhibiting addictive symptoms…it is time to slow down. Living in wellness means having the wisdom to moderate habits.

It is okay if you still cant take coffee, it really is not for everyone. Really. No hard feelings. Lol. There are other options such as various types of teas to choose from.
Pssst…by the way, did you know that the feared caffeine makes up just 1 or 2 % of the bean? Just 1 or 2%!!! Anyway, research is ongoing on the other components that make up the 98% to find out their individual and collective effects.
Are you a coffee drinker like me? Let me know what your experience is like. In the meanwhile, Happy Adulting!!

Post culled directly from www.krisero.blogspot.com

When Love Is Not Enough

I want to talk about Valentines Day! I know its past, humor me. It is still the month of February after all.

Well, you might want to ask; how does Valentines Day influence my wellness?

Stick with me. And maybe I might just be able to string my words together to make sense.

I was brought up in a home where everything notable was worth celebrating. That was the life I was used to. Christmases, New Years, Easters, Sallahs, Birthdays and even Valentine’s Day.

But the V-Day was extra special for us, because our patriarch was born that day. Yup, my dad is a VAl baby. An original love baby.

So, we would have cards, there will be food and drinks (my mom was a huge DIY fan) so even before juicing and smoothies were popular, she was way into it. She made her own food. She enjoyed trying out recipes and cooking up a storm. Sometimes we would have people over. Most times actually. Other times, it was just us. It was fun. It was all about family. Our love. Our bond. That was until I got into boarding school.

Anyway, thats another story. The point I am trying to make is. I am used to showing love to others, telling them I love them, buying gifts and spoiling them silly. Infact its almost second nature. And expecting same.

The one thing I was not used to, or taught to do was to extend that same love to myself, which I see is a trait that is shared by a lot of people. We are willing to kill ourselves to make others feel loved or happy. It is important we learn that a little self – love goes a long way in helping you love others freely and without the self-destructive inhibitions or conditions. I have had to learn to self-love and it is turning out to be the most exhilarating and liberating feeling. I do not need anyone to feel loved. I know I am loved. Yes, by me.

That is why for a lot of people, after the V-Day, they are left feeling empty and wondering is that all? All of a sudden the fancy dinners, the flowers or other gifts seem empty. Depression sets in. Unhealthy relationship forming habits set in. Mostly because there is a huge vacuum that is being neglected. A vacuum that can only be filled by you.

Which is also why it is easy to feel sad or bad when it appears you have not been celebrated during Valentine’s Day. When you learn to love yourself, celebrate yourself and appreciate yourself, you understand you do not need any outside validation before you know you are love worthy.

Getting gifts and also being celebrated will just be the icing on the cake. But not the cake itself. Ask yourself, truly. Why do you celebrate Valentine’s Day? How do you celebrate it? And why do you celebrate it the way you do?

I love receiving gifts. However, the gifts are more special when I know its not coming from someone that doesnt take out time to appreciate my presence the other days of the year.

This also applies to couples. The inherent danger in the Valentine’s Day celebration is the inclination to forgo celebrating your loved one until 14th February comes. Love should be an everyday expression. Know your partner’s love language, express your love language to your partner, do your best by yourselves and watch what happens. Mutual respect and appreciation creeps in. You will not be disappointed when they dont meet up to societal expectations of what 14th February should be. Instead you will be content knowing they meet and surpass your expectations daily.

So, yes. Love is not enough. The Valentine’s Day kind of love, that is.

Self-love first is key to building a healthy mental state and relationship. That is what matters. That is what we should focus on.

May Wellness Fall On You!


talking more about stress will boost quality and quantity of lives - Kris Oziofu Ero

As a public speaker and teacher, I know how easy it is to fall into the trap of being too verbose. Most times, this comes from a place of nervousness and anxiety.

I love speaking, I love teaching. I have hosted a TV show and I currently host my second radio show. I have hosted small and big events. I am very comfortable in front of the camera and in front of a group of people. Small and large. However, I will tell you this for free.

Everytime, right before I am to face the camera or people, I get butterflies in my tummy. You know that queasy feeling? Where you are scared you will forget your well rehearsed intro or you will end up tripping on stage or your audience will be very unfriendly? Yeah, that feeling.

Then you get on stage and you allow the anxiety to take over you. Then stage fright sets in. To cover up one of two things always happens. Either you clam up or you talk too fast and too much. And it is mostly the latter.

The problem with talking too much, is you easily lose focus and start to misyarn. Which is always detected by your audience. They begin to wonder what you are on about. You easily lose them and the event is already dead on arrival.

So, I am going to give you a few tips of mine.

  1. First of all, recognise that everyone has the queasy feeling. Even the ones you admire in the business. This will calm you down and assure you you are not alone. If they can do it, why not you? Right?
  2. Know that at that moment, everyone waiting to hear from you is there because they believe in you and trust your ability to deliver. Which even though is some form of pressure, it ought to boost your confidence a little.
  3. Remember who you are. Try to stay true to that. Which is what you were contracted for in the first place
  4. Remember the nature of the event and always have in front of you the nature of guests or audience
  5. Set your sights above the sea of heads, to avoid a discouraging look that could flounder your confidence. Or pick a random smiling and encouraging face (there is always one or two) and keep coming back to that face
  6. Note down your points. You dont have to be a comedian. You just need to deliver the message. Dont pressure yourself to be funny. Be natural. Be detailed. Be engaging. Be a teacher
  7. If you are done, you are done. Simple. You do not need to fill up the extra time with more words. Except you are an event host, then you can always involve your audience in a “Q and A” or some interactive exercises as time fillers. This always works magic. And gives you extra points too. So, you are not just an event host, but you are also a moderator and you know how to work a crowd. Good value for money.

What are those things you find work for you to quell that queasy feeling? Do share.

The Wellness Show with Kris debuts on 9th February on City 105.1FM

Well, I am pretty much stoked about this one.

I have been off air for about a year, while trying to pursue other aspects of my wellness interests. During this time, The Wellness Magazine was birthed, I was able to undergo several trainings while also engaging in public speaking and facilitating engagements. In the process, “The Wellness Boss” was born.

For those who know, I had hosted and produced a somewhat similar show for 3 years called “The WellBaby Radio Show” that focused mostly on promoting wellness in children and families. It was a successful and unbroken run and I daresay had a considerable impact on the listening audience as this led to the growth of an active Facebook community.

With this new show though, the focus has shifted. Sort of. “The Wellness Show with Kris” is more generic as its only focus will be to push the gospel of wellness regardless of age, sex, gender, social and financial status. Let us face it, attaining wellness is and should not be the privilege of a certain few, it is THE right of every human. Everyone should have unfiltered access to the right tools and info they need to lead healthier, happier and more active lives.

Listeners will learn and understand first of all what the concept of wellness is all about, learn how to identify areas of their lives that need help, learn how they can begin to make those vital lifestyle choices that can boost their life and performance at work, at home and at play. With expert guests, we will break down topics that can range from the expected to the downright unconventional. From fitness, nutrition, health, lifestyle, to family, sex, work, relationships, education, spirituality to the breaking down of myths et al.

The focus on health now is taking a more preventive approach. What that means is, everyone should be able to take charge of their health holistically before the advent of illness. We want to prevent lifestyle induced health conditions. And in the case where there is already an illness, then they should be armed with the right information to do something positively about it.

The bottom line is to get you talking about your health choices and a full realization of the importance of self love to mental and physical health.

Holistic wellness approach does not just rely on one variable, it recognises that a ripple effect is at play. Always, when it has to do with your overall well being.

I am excited about this. For 30 mins every Saturday evening at 6.30pm, you get direct expose on how to live your best life. There will be tips, interviews, candid conversations, hard facts, fun, Q and A sessions, reviews and so much more.

Thanks to City 105.1 fm, the number 1 lifestyle station in Lagos for partnering with us. What better station to learn how to make positive lifestyle choices on, right?

So, will you join me?

Send your questions, thoughts and comments using #twsk

Follow the conversations on the show’s instagram page

Connect with me directly on facebook, instagram and twitter

May Wellness Fall on You!

Creative opportunities are open for sponsorship and ad placements. Call 08154442777 to make enquiries

When Your Noodles Game Is Strong

kris oziofu ero, the wellness boss, noodles

Yeah. If you know me, you know that my love for noodles dates waaaaaaay back. I recall when I was introduced to it in school…boarding school.

Our cooking method was, well, dark ages style. The classic soak and travel. lol. To the uninitiated, what that means is, you soak your noodles in water and literally go about your business. Depending on how long your “travel” was or how hungry you were, you come back to your noodles. It ought to have soaked up the water by then meaning it would be soft enough for consumption. You sprinkle the seasoning on it, turn it and voila…your meal is ready. Yum!

Another way, I ate noodles in the early days was as a snack. Straight from the pack, I eat the same way i would a cookie.

Then I graduated to university and levels changed. I had access to a stove. I could cook. So, i found myself making noodles a number of ways. With suya. With sauce. With bread. Lols. I became the noodles whisperer. You couldnt taste my noodles and not love me. Hahaha.

For some reason, my secondary school styles were no longer appealing.

As a single, working class lady, I took my love for noodles to greater heights. I was a lazy cook. Except, i had visitors then I would be on fire. Anyway, for a lazy cook like me, noodles were a godsend. I had my own money, lived on my own, so could afford little luxuries. Seafood became my go to accompaniments to noodles. Shrimps, prawns.

A constant however was pepper. Like, how can you eat noodles without freshly chopped atarodo? How? Lols.

Now, as a mother and a wellness practitioner, I am well aware that there are basically no health benefits to eating noodles. Its basically junk food. No benefits, mostly…but heavy on those unfriendly calories. But I also know…that it’s not about what you eat, but how you eat it.

So, how does an unapologetic noodles lover like myself cope?

Well, here’s my secret.

I watch my portions. I prepare my noodles with as little of the seasoning as possible. I add lots of chopped mixed vegetables towards the tail end, so they are still crunchy when i eat. Then I have a side of salad made up of a mix of any (or all) of the following; lettuce, cucumber, fresh tomatoes, carrots, beetroot and cabbage. I always have an egg or 2, sometimes boiled, but mostly sunny side up, with the sunny side lightly fried. So, I get to still eat what I love while taking care of my health needs. I have different recipes which I will be sharing later on. Watch out for it.

In the meantime, are you a noodles lover like me? What is that thing you love to eat but have been told is unhealthy for you? Can you share your coping mechanisms? Please do, I will love to hear from you.