Secondly, questions that Alena asked specifically about me, my dreams, about what I expect from myself - not what society expect from me, what is important to me, what do I need, and not just what others need from me. Gradually, I started to change what does not suit me and things were getting a little better. It didn't happen very fast, since reality is not so easy to change.


Thirdly, it was important for me that with the help of Alena's questions, I was able to plan further steps, I don't see future as empty, I now have a plan that I have decided to follow. And then began the era of change. I've got a personal life, a happy relationship. Our team received the HR Brand Award of the Year – and I have invested the maximum of my efforts in this project. I realized how different was my attitude towards myself compared to now. It is scary to think how much I didn't love myself before that, how I've deprived myself of free time, travel, sleep, I didn't even care about my appearance and internal state.

Working with Alena Loktionova for a little bit changed my perception of myself and my life. I quit my job and I already have a good offer with a much higher salary and with interesting tasks, I am invited to job interviews weekly and I am giving myself time to choose the job that I would like, the job that would bring me joy; I have headhunting freelance projects and I am able to choose which once I would like to accept and which ones to refuse.

I've completely changed my wardrobe. All of it. I learned how to cook what I like, I've learned not to be afraid of criticism – while before I was so afraid to start thinking that it won't work for me. I am criticizing myself less, and I am joking and laughing more often. I started doing yoga and running, began to take care of myself more, find time to take a relaxing bath, to sleep. Every month am travelling! This year I have already been to Paris, Amsterdam, Las Vegas, Los Angeles, San Francisco, India. I took a helicopter flight over the Grand Canyon, saw huge sequoias, swam in the Pacific Ocean, was at the Universal Studios cinema, saw David Coperfield – my childhood hero, visited my favorite bridge in San Francisco. And I have also fulfilled another dream of mine – I've seen the Taj Mahal.

All my life I dreamed of writing, but I could not start at all; after coaching with Alena I've finally started writing essays and stories and I have been writing for 3 months now. I have 5 stories, plenty of notes and even more ideas what else I want to write about, are unusual plots and stories that are dear to me, the ones I want to share. I also like people around me now. I've excluded toxic and mean people from my life. People I am communicating with now – my environment – they are positive, intelligent, successful and honest people, people I admire, people who sincerely support and help thy neighbor, people I can trust. These are kind and decent people, with whom I am happy to me in contact with.

I began to trust my intuition more and because of this I find myself where I want, with people I want to be with and I am doing what is important, necessary and interesting to me. My communication with other people has become more sincere, deep and meaningful. Life became more conscious. And I'm still on this journey. There are so many more things I need to rethink. There are ups and downs, but I rise again and deal with difficulties. Alena helped me see that I can do more and helped me to believe in myself again. I know my next steps. And although this path is not easy and there is a lot I will need to overcome, to change, I'll need to take a lot of risks, but I know that now I will make my choice consciously and that means I can live that is my own, a happier life.

Anna Perova
Senior HR BP in Huawei

I liked it very much that Alena stated straightaway an approximate time that I would need to reach my goal (and that's the way it happened!). As far as the dietary guidelines were concerned, some of them became a real revelation to me!

Having read or heard of different opinions about no-carb diets or separate nutrition, I was very glad to hear that it was necessary to eat both proteins and carbs for lunch, and spaghetti from durum wheat could be eaten every day if one wished!!!

Trying to summarize my experience shortly, I would like to point out the following:

• I was never hungry;

• I didn't have to make myself eat what I didn't like (and I don't like quite a number of things, like fish, mushrooms, vegetable marrows, auberges, cauliflower, broccoli, etc);

• The general rules were not too complicated and I could make sense of them quite fast;
• Thanks to everyday communication all the questions that arose were answered right away. Furthermore, an immediate feedback could correct the nutrition whenever necessary;
• I got used to completing the data in the application very fast and didn't spend much time on it.

Most certainly everything depends on a person, because if one does not change his/her nutrition habits and goes on eating as always, it is hardly possible that anything changes. But if you want it and if there is a motivation, the changes will be noticeable! I managed to reach my goal with the change of nutrition only, I did not do any sports. And the first results could be seen already after a week! There were also weeks when the weight stayed unchanged, but despite of that the measurements and photos showed that changes were taking place! I do not keep it secrete that I was worried when the weight did not move downwards, but my spirits were lifted when I noticed changes in the measurements/on the photos. Therefore, my piece of advice to everybody – take the measurements and photos!

I want to point out one more thing. It was important to me not only to get a momentary result, but to learn to eat properly in the future, because I had got rather tired of the dead circle "diet – gaining the weight back". To my opinion, this is where the main value is hidden! Thanks to Alena I have realized how I should deal with my further nutrition and what main rules to follow. This is an absolutely universal knowledge that accompanies you in your further life! Now I know at what time I can eat this or that and how to match food products and how to replace some of them with the others. Already based on my own experience I know how the organism reacts to certain products and I have learnt to listen to myself and to differentiate between the hunger and "stress eating". A word that characterizes the happened changes very well – Consciousness. When you record the food products and clearly see what a certain product provides for, you stop getting thoughts like "what can happen from one piece of cake". You get to know what happens from a piece like that.

My road of changes took 5 months and resulted in minus 11.5 kg, minus 10 cm in waist, 12 cm on sides, 11 cm on my "sit-upon" and 13.5 cm in the hips. During these 5 months my friend's wedding, birthdays and travelling took place. And yes, it was not easy not to eat the wedding cake, or pizza in the evening during the parties, or to refuse a dessert during the meetings with friends. But I did understand why I make such a choice and was not sad about it. I was not hungry and I ordered something suitable – seafood, salads, or dishes from chicken/turkey. Indeed, not always there is a possibility to eat super healthy food obeying all the rules, but it is always possible to ask the waiter to bring oil for the salad separately and to season the dish the way you need it. There were days when I allowed myself a little bit more, sometimes I crossed the upper limit of calories/fats, but it did not become a norm or a reason to reproach myself. Next day I just ate rationally again. During the trips, I allowed myself to relax a little, but I ate "not very correct" food, like croissant, ice-cream, or pizza (once in Rome), only in the forenoon and I walked a lot. Also for the New Year I allowed myself to eat somewhat more, of course, but I did not eat "everything in sight" during the whole festive season.

Wholeheartedly I recommend Alena's course to those of my friends and acquaintances who want to change their food habits and to get rid of overweight. I am very grateful to Alena for the knowledge, her support and the result! My further plans include now the qualitative body changes, development of flexibility and fitness!!! Alena, once again thank you for my finding myself again, for feeling myself in good health, and for the weight that is comfortable to me ☺

Natasha Panteleeva

Testimonial about the group work in the program "Conscious balanced nutrition".

I could not fit at all into the clothes that I used to wear before pregnancy. When our sun was born, I was so concerned about milk, I wanted to feed him with breast so much. Plus tiredness, time of silence when I was emptying the fridge for allowed sweets: I was eating marshmallow by boxes!!! And many other things… I exhausted myself.

I did not have forces for anything, I was dissatisfied with myself, but I could not pull myself together. Everybody was saying: you are breast feeding! When you stop, you can go on losing weight. But as I tried to lose weight so many times over my life… various diets, buckwheat, kefir (yoghurt), etc, this prospective did not impress me either. And I ate even more, as if for a future stock, if I may say so. All those trials to lose weight, before pregnancy, were accompanied with a stress to my body and an absence of forces: the weight was lost, but my gaze was always directed toward kitchen. Anything to eat? An eternal issue about the internal balance and harmony was out of question completely. And I wanted it so much!

One fine day I saw a FB post from a girl together with whom we attended childbirth courses and with whom we often chatted afterwards about Mr. Bite who used to come to us at nights when babies fell asleep…

The information I got and mostly her photos impressed me very much! I called her and she told me about Alena… Nastya, many thanks to you for that! I am saying this now, before I started there were doubts: my husband did not work, no extra money, New Year was approaching. Maybe my next trial to lose weight would just turn to usual – I would be told to eat less and to go to the gym… Was there anything new they could tell me at that program?.. I had thoughts of any kind! But my emotional and physical state left much to be desired, softly speaking. And there came a moment when I said – I join the program and come what may! But let's skip the past.

How was the program to me? In the beginning it was very easy to me! I was losing weight and I was happy. A constant support from all of you was really a powerful force. But after 2 weeks the weight stopped and did not move. Although I went to gym and intensified trainings… What was the matter? It did not work… I don't hide the fact that I even thought to wait for a certain moment and to join another group. But then I remembered Alena's words that she would not loose hold of anybody else))) Only in two weeks when the weight started to go down again, I realized that I was under a great stress – my mother-in-law lived with us for almost a month and I was doing my best to keep everything calm at home. Thus I suppressed myself. This is a very good experience to me and I will definitely work out this subject one day. But at least I understood why the weight did not move. One just needed to relax.

Alena, I've been thinking how to give the wording to your program, what it is about… And to me, the program is about loving yourself! We are not taught how to LOVE ourselves. We are permanently obliged to somebody, we are doing something for the sake of somebody, neglecting our own desires, dreams, forgetting about ourselves! I am a woman, a wife, a mother, I love myself! And I am a master of my life! Thank you that you have touched such an important topic in my mind. I am learning to love myself and I see that my husband reacts to my love for myself, and even my little son does! This is cool, really! It gives such an energy! To say that I have changed my dietary habits is to say nothing. I used to eat everything in exactly the opposite way: a light breakfast, then whatever is available for lunch and an excessive dinner! Complex carbs! Fats! Tea with something sweet! Ooh! And then more tea with sweets when the son felt asleep! Enough to gain weight))) Plus yoghurt before going to bed)))) And very often during the daytime I had a nervous anxiety, dizziness and I urgently needed to eat something sweet. Not a single case like that during the program!

Quite often during a common dinner my relatives offered sweets to me with the words "just one". But I drank my tea absolutely calmly and imagined that this single sweet will exceed my daily carb norm)) And when in December 2017 I was taking part in a marathon dedicated to the techniques of desires accomplishment, I made a wish – to refuse eating sugar. I admit that I made this wish from the area of fantastic on purpose. But now I have decreased sugar consumption by 90%.

My nutrition has become more diverse, so many tasty things exist! I am only starting to open this world to myself. By the way, my son has begun to eat better))) This is another victory. I have become calmer, not so irritable, explosive, but more serene and full.

Nutrition is the thing to begin with! Alena, thank you for your support in the days of my state of elevated emotions! Practice of centering works miracles, it practically "collects" my body, mind and emotions into a unified whole. I am writing this message and I feel a great energy surge! This is not the end of our program, but just a beginning. A cool, correct, driving beginning! I wish that everybody tries this "zen" and feels happy "here and now". Work on yourself is the most difficult one, but it brings such "tasty" results. I have come to another level of self-consciousness. This inspires very much!!!

My achievements over the program: weight before – 67.2 kg; as of Feb, 28^th – 64.1 kg. My goal – 60 kg. Updates: Apr, 24^th – 60 kg! The goal has been achieved! And a new one is set))

My victory also includes my consciousness and achievements! Thanks to all of you, team members! And also thanks to myself for that. Embraces to everybody."

Confidential client

What I came with: After I've had my daughter and survived winter I found myself pretty chubby and most importantly feeble and saggy, without tone and strength. Even now it's hard to write about it and it ws even worse to feel bad in my own body with a six-month-old daughter in my arms, with no personal time and a bunch of reasons to eat stress sweet?

My solution: ... but there was no solution. I listened apathetically to various online courses on how to get back in shape: - #ProTrener with their trendy rooms and focus on training; - SektaSchool – school of the perfect body, but somehow, they came across as a soulless assembly line; - SlimBeachClub with stars and Belotserkovskaya & CO – skinny yet infinitely distant from me The main idea of all those courses was "just pull yourself together and do it!" – and it did not suit me. I've understood that the relationship with weight, with physic appearance is a delicate and deep affair. Even at the psychology faculty of the Russian State Humanitarian University my beloved Marina Vilgelmovna Marina Novikova-Grund, who founded the "Advocate of the Fat" psychotherapy course, told us what kind of psychic habits sometimes lay behind those extra pounds. A person who can just do it like this would have probably done it long time ago and would now walk around proudly rattling his bones. I could not just do it, I needed a delicate and gentle heart to heart approach. When my friend Alena – the coach and nutritionist – told me about the upcoming online program, I instantly felt that this is it! The program started with an exploratory coaching session – a full-time two-hour session. That is exactly what I missed in all other courses! Beginning "the Slimmification" curled up a sofa with a cup of tea seemed cozy and safe to my lazy butt. Came out my butt and me were mentally ready for this step.

Seriously, the coaching session with Alena allowed me to enter the process safely, to find strength and desire to move from the dead point. And my dead point replacing love with pity. All this time I diligently tried to love myself in any shape. The body screamed for attention and I carefully loved myself with cakes and pitied myself on the sofa, persuading myself to accept things the way they are. But you can't force love, so the tension grew along with the butt. With Alena I managed to understand that to really love yourself is to take care of yourself, to wish yourself the best, and to do everything to feel wonderful. Also it means to remember that whatever happens to you is fine! Alena has been saying this to us all three weeks. Sausages? - fine! Breaks? - fine! You freak out and get angry? - fine! Threw the towel in? - fine, just move on! Eating habit is vital (the basic function of the body). Changing it is a lot of stress, and that's normal! Understanding your "normality" gives so much strength and inspiration! For me, this has become a powerful incentive.

Other things impressed me with this program:

A detailed calculation of metabolism, taking into account many individual characteristics. Alena has calculated daily calories intake for me taking my breastfeeding into consideration. She described 3 "corridors" of calories intake: one to lose weight, one to sustain it and one for after I will be done breastfeeding. She has written down the proportion of proteins, fats and carbs considering my physical activity and condition I am in after giving birth.

Plentiful menu containing my favorite foods

No violence such as "two boiled eggs for breakfast and 100 grams of steamed chicken for dinner". Alena has given the principles of building a balanced menu, taught how to use the program, followed our successes. We have created the menu ourselves and it was a true creativity! And how many wonderful produces have I been avoiding all these years! I've opened a whole gastro-world. working with FitnessPal and right calorie calculators. It was easy, I got used to it in a couple of days.

Group support. It was amazing! I am so grateful to all the girls who walked this path with me. It was invaluable to feel unity, to know that you are understood in every little detail, to know that someone else out there is looking for the real whole-wheat bread…

Feedback system. For the first 5 days Alena gave very detailed and elaborate comments, noting my successes and growth points. The rest of the week she gave feedback when needed. It brings discipline, raises awareness and gives strength

Work with all the negative emotions like anger, despair, apathy, guilt. In any moment. It was very safe space with attitude like 'it was not a successful day today but tomorrow will be a new one – a new opportunity to move towards success'.

Work out sets and principles. Alena made work out routine for every girl. She told us how to balance strength and cardio depending on the goals and sent us 30 min exercise routines. There were different sets – I am still not bored from exercising. We were able to fix the technique over Skype; it was funny to do squats butt facing the camera.

The most important thing that happened to me on the program was that my eating habits had really changed. They've shifted smoothly. I've started eating grains and complex carbs for breakfast and lunch and started craving protein for dinner. I am craving fruits and vegetables over cookies.

I've started feeling thirsty, I am able to notice real feeling of hunger and separate it from other reasons to eat.

I am eating sweets and desserts! Just with little portions and before lunch and most importantly – when I really want to eat something specific, not to eat away misery, exhaustion or stress.

I am feeling light and free, free from endless struggle with obsessive desire to eat a piece of cake and eat myself after that. I am also feeling full and fulfilled. Not fulfilled with extra kilos but full of energy, ideas and dreams.

I've trusted in Alena at a critical time. I've believed in her experience, professionalism and conscious approach, in her coaching view of nutrition. I see the results – not only on my butt.

That is why I am confident recommending Alena's programs to anyone who wants to get in balance with their body safely and consciously.

Anastasiya Petruseva
Executive-coach

The first week of losing weight with her was difficult, because I had to increase my ration both in terms of quantity and variety in order to speed up metabolism.
Working with Alena I became thoughtful of what I fill myself with, and it goes not only about food!
She is a professional in what she is doing, because she gets a better result than initialy desired! And those who have once worked with her for weight decrease, will go on paying attention not to the weight itself but to what should be eaten!

I am very grateful that I met Alena, and in my story the weight turned to be a side effect.
Our meeting helped me to get in love with myself and to accept myself as I was! In my 30 years this happened for the first time that I became completely content with myself from inside! Alena committed herself to me without any additional money from my side, but apparently just answering the call from her heart and with a good virtue and beneficence!
It is always pleasant to communicate to her. Any talk results in a smile and a material for thoughts.
Even when the work is finished, Alena always keeps in touch, inspires, cheers up and supports!

When my husband left me and Alena got to know what had happened, she got in touch with me although she was on holidays abroad with her loved one. She talked to me for a long time and listened, listened a lot. I am very grateful to Alena for everything and to the destiny for getting to know her!
I tell all my friends and acquaintances about her and advise to work and to communicate to her! To you too!

Maria Pallady
Director in "Sovremennik" club

Many simple things appeared in a different light, there were a lot of discoveries, insights and achievements inside my body! It turned out that it was not so easy to restructure my nutrition! Since long ago I hadn't eaten many notoriously harmful things not necessary to the body, but even taking this into account it was not easy. Webinars, food diary, consultations, practical tasks and the general attitude of the group were very helpful. It was very comfortable, ecological, interesting and flexible! Everything just the way I like it!

I am happy about making this acquaintance and glad about qualitative changes in my life! I am sending you rays of goodness, love and gratitude! And I want to attend your program in Los Angeles in a year! This is my dream! All my life I have dreamt to write, but I could not start. After coaching with Alena I finally began to write essays and stories and I've been doing this for 3 months already. I have 5 stories and numerous articles. There is a big number of ideas what I want to write about, also uncommon plots and stories that are dear to me and that I want to share.

Furthermore, I like my surrounding at the moment. I have eliminated toxic and backstabbing people from my life. The people with whom I communicate now are positive, clever, successful and honest, they are the people I admire and who sincerely support and help neighbors, whom one can trust. These people are kind and righteous, I am pleased to deal with them.

I've started to put more trust in my intuition and thus I find myself where I want to be, with those whom I want to be and do what is important, necessary and interesting to me. My communication to the other people has become deeper, more sincere and meaningful. My life has become more conscious. And I am still on this way. I need to reconsider many more things. I encounter ups and downs, but I rise again and cope with the difficulties.

Alena helped me to see that I can do more and helped me to believe in myself again. I know my further steps. And although this is not an easy way and I will have to overcome many things, change and risk it all, I know that I will be making a conscious choice and therefore to a greater extent I will be able to live my own happier life.

Nadezhda Borisova
Psychologist

And we started a common movement to energy, joy and consciousness)).
At a coach session we defined an intention and a goal and reached the understanding of the value of what I really wanted, as well as means that would be ecological to me. We chose the trainings that were easy and pleasant to me and we constantly corrected the eating behavior. There were no "you have to" in that process. It was very wise to me to talk about attention to and care of yourself, about conjunction of yourself and feeling the true needs of your body.
It was a pleasant bonus to notice while choosing clothes that my size changed from M to S and XS. Whatever I put on, it looked perfect on me, minus 5.5 kg turned visually pleasant)). Thank you!

Jana Pavlova
Development Director

I "pumped up" my discipline and goal commitment: I completed the diet diary for 5 months. It was a powerful instrument!
It was pleasant and joyous to discover that only a limited number of usual products had to be excluded completely. Many of unhealthy products that effected the appearance had not been in my ration at all.

I participated in the program in November-December 2017. By June 2018 I reached the weight target having lost 13 kg. The process was not fast, but I was not in a hurry))
But the best result of our work is represented by the fact that for a year and a half after the reached success and in the past two years from the beginning of the program, I have had the same weight!

I value this result and I am proud of it! And I want to underline that those 13 kg I lost only due to proper nutrition, your recommendations, your success and accomplishing all your tasks.
I did not exercise practically at all (for certain reasons).
Thank you once again for your work, patience and professionalism!
Special thanks also for a personal coach session in the frames of the program, for that acquaintance with a non-verbal coaching. Embraces!

P.S. Next goal – to include physical training into my life. And this is already not about weight decrease.

Confidential client

Going ahead I'd like to say that all the three tasks were fully realized. But it turned out that it was not the main thing. The main thing was that unexpectedly I felt that I was in hands of a thoughtful specialist who cared. Alena accompanied me every day, answered all my questions, left numerous comments, motivated, supported. At the same time there was no pressure.
The second important moment consisted in the fact that nutrition became something interesting. A game and a mystery simultaneously. I was not just given a list of products and algorithms, but I was offered a magic wand that I could use daily. And I realized that a huge number of important points were automatically becoming my habits and found place in my head. And that happened without great efforts, but was accompanied with love and support.
And one more issue. Of course, from time to time I break some rules)) But every time when my hand is reaching for something that I shouldn't eat in this moment, I hear Alena's tender voice in my head: after 4 pm don't put even a tiny candy into your mouth. Sometimes this voice helps to make a right choice)
Now that I am writing this summary, I understand that I am writing not only about a work of a first-rate specialist, but about a talent of a person who has become close and dear. And I thank my destiny that we met in a right time.

Maria Nebytova
Business Trainer

It was high time to proceed with a most unfavorite thing – to exercise regular strength loads. It was evident that it was the only way to ensure the body quality that would satisfy me and that I would be able to maintain regardless of …. Therefore, I turned to Alena.

For me three important points converged here. Complex approach: coaching, nutrition system which was rational and natural to body and strength trainings. I saw that Alena herself was exercising and jogging, as well as training the others – and thus she was an authority and an expert to me. About the coaching effect I had known before. Transformational coaching won me over especially. For six years running I had been using it as Olga Mansurova's client for working out various "brain farts" and I knew very well how sustainably efficient that approach was in terms of life quality changing.

At the very first session we discovered a rather problematic area that had existed for two years already and that was lodged in the body, namely in the hips. Shortly afterwards the hips started to literally "melt away". Those who know me personally, also know that my manner of speaking does not foresee any too vivid epithets for effect. But it was indeed a very fast and notable result that impressed me.

At the same time Alenka assisted me with a food diary and keeping track of calories and full value of the ration, adjusted my nutrition system. I stopped being hungry and energy returned to me in a significantly higher degree than in the previous six months. We also discovered a couple of important issues about emotions connected with cooking for myself. That also provided for improvement of my relationship with food. After a while we added strength training. From the very beginning I asked for a set of exercises that would take 20-30 minutes in the morning and could be forgotten as a nightmare for the rest of the day. I still had an antagonism against strength trainings, although I understood that they could not be avoided. And yes, of course, I was groaning that it was difficult to me, that I could not succeed and all was lost. When my groan was too insistent, Alenka was just saying: "if you cannot do it this way, do less, do in the format you can, but do". Those words turned to be magical. As soon as I was "allowed" not to strain myself, I immediately started to put more efforts and to try doing properly, not as I "invented". As a result, I could reach a sufficient load level quite fast. And after a while I started to enjoy making exercise every morning.

This became a very important and valuable result to me. At school I had an exemption from physical education and I always thought myself a person not able to get used to regular and routine physical loads, not to say of enjoyment they could bring to me. And therefore, 4.5 kg weight decrease over 2 months was more like a bonus to me. A feeling of strength, when your muscles helped you to move during the usual walking and you enjoyed the inner flexibility of the body, its energy and lightness – that was the most important.

About Alena as a trainer and an supporter. Knowledge, expertise in the nutrition, and many other important skills for achieving slenderness – she has them all. I want to say about such her quality as support. Confidence was what I felt from the beginning. We had been acquainted, but had not been in close connection. But somehow I confided to her immediately. And no matter what I thought, I did what Alena told me to do. I knew that all would come. She knows how to instill self-confidence, to find words that will motivate and make you move. And don't get an impression that Alenka slobbers or paternalizes, she really cares about the client's result. Even when a client does not do it him-/herself. There were cases when she was saying something rather crisply when I was trying to shirk something.

Alenka, I am very grateful for the field that you have made, where my changes have become possible and where there is my new enjoyment of my body and myself. Thanks a lot!

Alena Rozhkova
Dance Movement Therapist

I turn to Alena not even because of myself, but for Mama's sake, but finally it turned out that it was me who joined the program. And from the first consultations I understood that all was easier that it had seemed. Every person must have basic knowledge of balanced nutrition. And there are applications that assist in calculation of calories, proteins, fats and carbs.

Unfortunately, physical loads have not entered my life so far, but it will be my next goal)) But even without them I reached the result that I planned. Over 5 months I decreased weight from 65.5 kg down to 60 kg and for 3 months already I've been living in my comfortable weight. And if I want, I'll lose another couple of kilos)))))

However to a great extent consultations with Alena are not at all about weight. Working over patterns and answers to the matters of my concern were most valuable to me.
I am immensely grateful to you and to the destiny that it has brought us together!

Oxana Rymshina
Online Project Administrator