HEAL
NURTURE
THRIVE
COACHING WITH LENCOLA
You will begin your journey with a complimentary discovery call to have all of your questions answered. I firmly believe every mother should have a comprehensive postpartum assessment. Recovery from childbirth is as serious as healing a broken bone since complications can be life threatening and life-long.
I will guide and teach you how to take your healing into your own hands to become the best version of yourself. Your normal does not have to be feeling bad or in pain all the time. You should be able to enjoy the things you love that’s why I created a nutrition and fitness targeted towards the specific needs of women and mothers to get you there!
Together we will set goals, sort your life and have a deep chat about every little detail that is meaningful to you. When you are organized everything seems to flow. I’ve spent numerous years working as a lifestyle coordinator for CEO’s and business owners to help them in every aspect of their lives. Every mother needs a helping hand, an eagle eye and someone to help them through tough times!
Nutrition is paramount for weight management, hormonal balance and well-being. We will work through your schedule to design a meal prep plan, get your blood sugar balanced, unprocess your pantry and build lifelong habits.
If you have never rehabbed your core after childbirth it may not be completely functional. I have worked with women in their 70’s who went through a lifetime of pain until we rehabbed their core.
Together we will hash out a fitness routine you can do anywhere regardless of your schedule. My methods will teach you how to rehab your core, strengthen it and meet your fitness goals. I draw routines from Pilates, yoga, body weight training, gymnastics strength training, barre, aerobics, running, HIIT, myofascial release, trigger point therapy, resistance bands, strength training and activities such as rock climbing, dance and skating.
Learn how your body works, how to fuel it and build sensory acuity. Gain skills and resources to balance your life puzzle as well as destress when the going gets tough.
When we are no longer able to change a situation – we are challenged to change ourselves.
~Viktor E. Frankl~
Ask questions, share your success, set-backs and progress with other mothers in our Facebook group Kick Ass Mom’s. Get your daily dose of postpartum recovery info by joining today.
create your Fitness lifestyle
in 15 minutes a day
dive deep into why you are
not meeting your goals
and find your purpose
balance your new life
with time management strategies
based on your needs
Begin your postpartum
recovery with a safe, effective
and progressive program
transform your body
and return to life
with a fitness program for women
connect with your core
and loose the mummy tummy
build a solid foundation
Get the basics of nutrition
for women and anti-aging
Balance your blood sugar and
unprocess your diet
Learn about sensory acuity
and how to sync your nutrition
with your femininity to banish
bloating, fatigue and fat
develop healthy habits
by setting priorities and creating
goals to last a lifetime
Enjoy NUTRITION30 plus expanded
units on how women's health
and nutrition work together
Learn how to sync your nutrition
with your femininity to banish
bad moods and regain your sexy
develop healthy habits
set priorities and create goals
to increase vitality
A progressive series fusing
Pilates, yoga, gymnastic strength
training, exercise therapy
and self massage
Flatten your abs, align your
posture, balance your hormones
and increase your energy
with nutrition
Restore and Revive your core
Connect to your deep abdominals
Personal Coaching and Customized
workout videos
Take charge of how you look and feel. Pay attention to pain, illness, injury, hormonal balance, digestion, elimination, water retention, dry skin, hair loss/growth, healing, and nail growth. Sometimes seemingly mundane symptoms can be a sign of a larger problem when they are all put together.
Postpartum Depression (PPD) is no joke and goes beyond the baby blues. Mental health for new mothers can also be attributed to hormonal imbalance or the onset of maladies because pregnancy is a triggering event. Pay attention to happiness, sadness, stress, how you react to others and your relationships. Picture yourself in relation to others.
Nutrition is perhaps the hardest part of health because it is a daily/lifelong endeavor. Anything you consume can affect your overall health. Make time to prep food and cook. Whole food meals balanced with starchy carbs, fibrous carbs, healthy fats, and lean proteins every meal will help keep blood sugar balanced. Moving you one step closer to hormonal balance.
Exercise, playtime, strength training and massage all count towards calorie burning. Daily activity is a must to help your body deliver nutrients efficiently and detoxify the bodies largest organ, your skin.
Mommies are known for nesting so undesirable living or work conditions can cause major stress. Environment also plays a huge factor in aging and disease. Water quality, pollution, contamination, and air quality should all be taken into account when surveying the quality of your surroundings.
Becoming the best expression of yourself requires lifelong commitment. Often becoming a new mom can make you feel trapped and scared to be adventurous but it can also be a great time for growth. Improving your educational standings and developing skills builds confidence and security. Embracing your own and different cultures is also a great way to build your worldly and humanitarian side. Getting out of your bubble, experiencing new things and expanding your comfort zone builds neurological pathways thus creating a more adaptable and robust brain.
No matter if or what religion you practice developing empathy, emotional intelligence, intrapersonal reflection and inward beauty will help in your journey to be able to give and receive love without feeling depleted.
Time management may be the most important section because it organizes your whole life. Minimizing procrastination, distractions and learning to ask for help can make all the difference in minimizing stress. Cut out the drama and create good habits by doing things in a timely manner or schedule future dates immediately.
Chores are a necessary evil. Having a clean organized home decreases stress but is not always easy to do when little ones make the mess as fast as you can clean. Chores include errands, housekeeping, maintenance and paying bills.
When you look good, you feel good. Beauty is more than skin deep. Eating a large variety of whole foods, staying hydrated and paying attention to your skin, nails, hair can keep you looking younger and vibrant longer or alert you to imbalanced/deficiencies.
No one has ever said they do not want to age gracefully. Beauty is not about wearing makeup everyday and styling your hair but about taking care of yourself, good hygiene and feeling confident. It’s about letting your outward appearance reflect how beautiful you are on the inside.
Self care is just as important as taking care of your loved ones so don’t feel bad or guilty for doing something nice for yourself!
Regardless of how you execute your purpose/career the general idea is to help others and touch lives. Career and purpose do not have to be one in the same.
If you are lucky enough to have your career be the thing that satisfies and fulfills you… awesome! For many of us this is not the case and to truly find what you are passionate about may take lots of journaling, researching, exploring and contemplation.
One thing I know for sure when you do find your purpose and career being the same thing it’s scary, exciting, liberating, challenging and stressful at times but you keep driving forward because seeing the outcome of your work is great!
