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Is life moving too fast and your health has taken a back seat? Or do you want to strengthen yourself by preventing ill health? A health coach meets you where you are at and helps you get where you want to go.

Your health is the foundation

Creating the conditions for well-being and acting accordingly is the basis for feeling good. By feeling good, you feel joy, meaningfulness, motivation and commitment. You will also perform better at work.

In this article, we will look at what a health coach can help you with in your health development.

Health coaching – clarifying what health is for you

Life rolls on at a tremendous pace and suddenly you are standing there and the toddler years are over. You have climbed the career ladder and it has taken up all your time. Your parents don’t need your time anymore. Who are you now?

What set our therapist apart was her genuine empathy and personal insight. Not only did she possess a deep understanding of neurodiversity, but she also shared personal experiences that resonated with us, creating an instant connection and fostering a sense of trust!

Benedetta Osarenk

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What is wellbeing for you today, at this stage of your life?
How do you want your wellbeing to improve your life?
What do you like about health and wellbeing?

Many of us – and maybe you too – listen to what friends, family and social media say about health. Then we try to follow all the advice.

But, is it right for you?

You and your health coach explore your current habits and behaviors. You find what you think is fun, motivating and works well. Then it’s about building on that to find your path to good health.

What do you want more of? What habits, patterns and behaviors need to be broken?

Together, you will customize your plan for a life with more healthy habits and a healthier life.

Physical activity

Physical activity can be terrible, but it can also be wonderful, like a ball at the castle. What do you do for physical activity when it feels like a dance?

Physical activity can be daunting at times, but it can also feel fun and easy. What activities do you engage in for physical exercise when it feels as enjoyable as dancing?

We need at least 30 minutes of exercise a day. In addition, twice a week we also need to exercise our muscles. You don’t have to go to the gym if you don’t like it, there are other ways.

There was an elderly lady from Sydney who made it a habit to do 20 leg lifts daily as part of her exercise routine, focusing on strengthening one of the largest muscle groups.

Our coaches will assist you in discovering the physical activity that suits you best, whether it’s one or multiple activities.

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Succeeding with diet can be a challenge, but with a good routine and structure it is definitely possible.

Days are long and hectic, you don’t have the right ingredients and you are tired and hungry when you get home. Then it’s very easy to fall for the temptation to make things easier for ourselves and opt to have a sandwich or ordering fast food instead of preparing a healthy dinner. This also means there are no leftovers you could take to work tomorrow for lunch.

Keeping things simple is key so you are motivated to cook a quick, easy, healthy dinner.

Your health coach will help you figure out what you want your planning, preparation, structure and routine to look like – to make it work for you. This is the key to success. By working together, you will not only have the opportunity to succeed, you also have the tools you need to continue to maintain your healthy lifestyle.


Many adults are sleeping less and less today. A lack of good sleep has been linked to the rise in mental health problems. Your health coach will help you understand how you feel about your sleep. This then forms the basis for what changes can be made to have a good restful sleep.

Did you know that when you sleep, magic happens inside you? You don’t even have to make an effort. Sleep helps you to focus and concentrate better. It makes you more efficient and happier.

Here are some things that happen while you sleep:

  • New cells are produced
  • Cells are repaired
  • We rebuild the body and brain
  • Energy savings occur
  • The immune system works at its peak
  • Stress hormones are reduced
  • Memory storage occurs
  • The brain clears out “mental clutter”


The body and mind need to recover several times during the day to build resilience to the challenges you face during the day. Taking a 2-3 minute walk will bring more clarity, focus and relaxation to your brain and body.

When you have exerted yourself in challenging tasks, your brain and body need a break to come back with new energy.

To show why recovery is important, we could compare it to a car. If your car has only a little bit of petrol left, you refuel it to give it more energy so you can keep driving. You need to do the same with your body and mind.

Together with the health coach, you find out what you are recovering from. We are different as people and therefore need different activities. Yoga is good for one person, while walking in nature is good for another.


Why do you need to know what motivates you? Well, it’s because motivation is your inner drive to achieve the wellbeing you want.

Health coaching helps you to understand what motivates you. Together with the health coach, you make sure that your motivational factors are included in your plan for good health. This will increase your chances of achieving your goal.

Another important part of feeling motivated is that you have set a goal that is specific/clear, measurable, accepted, realistic and time-bound. In addition, it is good if it is formulated simply – perhaps even in a single sentence. That sentence should also include the word ‘I’.

Remember to celebrate all small and big successes – this will increase your motivation.

Why Lavendla?


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Inner fitness

To feel good, we also need to train our inner fitness. You and your health coach explore your self-image as it affects your self-esteem. Self-compassion is about how you are kind to yourself. It is about what you say about yourself and to yourself. It has a major impact on your health.

By strengthening your self-compassion, you also create a stronger self-confidence. Good self-confidence makes you believe in yourself. You dare to challenge yourself and do things that feel a bit scary. You dare to succeed. With strong self-compassion and self-confidence, you are protected against stress and depression.

Is it time to take the plunge?

If you feel that you are not living healthily or would like to change something to feel better, it may be time to consider health coaching as an investment in yourself. Maybe you know someone who has made a positive health journey and want to make one yourself. A journey that will continue throughout the rest of your life.

When you hire your health coach

Most commonly, your current lifestyle has been built up over a long period of time. This means that you need a longer time to break old habits and create a new style of health.

Before you contact the health coach, it is good if you have reflected on what you want to achieve with your health and why you want it. How will your new lifestyle help you and how will you be able to feel it?

You will start from your current situation, set your goal and sub-goals. You will bring out your strengths – those that bring you joy, energy, commitment and motivation. Very often when we feel resistance it is because we are not living our values. Therefore, we will see what values you have today and if you are living them.

The coaching is about getting new insights and perspectives, increasing awareness, finding the tools that help you and creating an understanding of how you function as a person.

It is 100% possible, if you take small steps, are disciplined, create new routines and have patience. Our coaches are here to meet you and accompany you on your health journey.

We don’t say it’s easy, but it’s worth it. We help you make the hard things easier.

How can I reduce my stress levels and improve my sleep?

Research shows that physical activity lowers your stress and if you have your physical activity outdoors in daylight, it contributes to better sleep.

Our coaches meet you in the health coaching where you are at. Together, you’ll create the plan you need for good health.

What can a health coach help me with?

The coach helps you gain new insights and perspectives. This leads to increased awareness and you find the tools that help you. At the same time, you gain an understanding of how you function as a person and what creates well-being for you.

Can the health coach help me with simple changes in my daily life?

Absolutely. You start with how you feel today and then explore how you want it to be. Then you look at what you want to change and what is causing the problem you are experiencing. Based on this, you identify the changes that will ultimately affect your wellbeing.

How can my health improve if I practice self-compassion?

When we are not kind to ourselves, we are not so keen to take good care of ourselves. Being kind to yourself is about liking yourself. It also means not saying the mean things about yourself that you would never say to or about anyone else.

If we get into the habit of liking ourselves, we will also have the courage to help ourselves more. We will have the courage to do things we couldn’t even imagine before. It is a positive attitude towards yourself and towards life that underpins mental and physical well-being.

The benefits of professional help

Taking the step to talk to a professional coach can make a huge difference in your life. It helps you see your problems or challenges from a new angle. Moreover, it can also offer practical solutions that you might not have thought of on your own.

Many people believe that coaching is only for those who have problems or suffer from mental illness, but this is far from the truth. Coaching can be extremely beneficial even for people who are simply looking for support or guidance in life.

If you’re ready, we are

When you feel it’s time to invest in your personal development and health, we have qualified coaches who can help you on your journey. Because coaching is confidential, you can feel confident that you can develop on your own terms. Our core principle is to make the difficult easier for you.

12 frequently asked questions about health coaches

What is a health coach?

A health coach is a mentor who supports you in your journey towards better health and well-being. They use techniques from psychology, nutrition, exercise science and positive behavior change to help you set and achieve your health goals. The health coach works with you to create sustainable lifestyle changes that lead to improved physical and mental health.

How much does a health coach cost?

The cost of a health coach can vary depending on several factors, including the coach’s experience, level of training, and the length and intensity of the programs. Some of Lavendla’s health coaches offer package prices for longer programs, which can be a more cost-effective option.

How do I choose the right health coach?

Choosing the right health coach means finding someone whose expertise, approach and personality match your needs; it’s important to ask about their training, certifications and experience. Many health coaches offer a free introductory meeting, which can give you a sense of whether they are the right match for you.

What can I expect from my sessions with a health coach?

During your sessions with a health coach, you will work together to identify your health goals, explore obstacles that stand in your way, and develop strategies to overcome them. Your coach will provide you with support, knowledge and tools to make positive changes in your life. Each session is unique and tailored to your individual needs and progress.

Can a health coach replace a doctor?

A health coach cannot replace medical care from a licensed health professional; rather, they complement the care you receive by offering additional support, motivation, and guidance in making healthy choices in everyday life. If you have specific medical conditions, you should always consult with a doctor before starting a program with a health coach.

How does a health coach differ from a personal trainer?

While a personal trainer focuses primarily on creating and implementing exercise programs to improve physical performance and fitness, a health coach takes a more holistic approach to your well-being. A health coach works not only on physical activity but also on nutrition, sleep, stress management and emotional well-being to support you in achieving a balanced lifestyle.

What does it mean to work with an online health coach?

Working with an online health coach means you have the flexibility to communicate with your coach wherever you are, via video conferencing, phone calls or text messages. This format makes it easier to fit the sessions into your schedule and maintain the continuity of your health program, even when you are traveling or have a busy life.

Is health coaching effective for weight loss?

Yes, health coaching can be very effective for weight loss. By working with a health coach, you get tailored guidance and support to understand and change the behaviours that contribute to your weight. Health coaches help you set realistic goals, develop healthy habits and strategies to deal with challenges, leading to sustainable weight loss.

How do I measure progress with my health coach?

Progress is measured through a combination of quantitative and qualitative methods. It can include everything from tracking changes in weight, body composition, and fitness levels to observing improvements in sleep quality, energy levels, and general well-being. Your health coach will help you set measurable goals and use regular assessments to see your progress over time.

Can health coaching help with chronic diseases?

Health coaching can play an important role in the management of chronic diseases by supporting individuals in making lifestyle changes that can reduce symptoms and improve quality of life. Coaches can help with diet, physical activity, stress management and other factors that influence the disease. However, it is important to complement health coaching with regular medical care and follow recommendations from health professionals.

How can a health coach help me manage stress?

A health coach can be an invaluable resource when it comes to managing stress. Working together, you can explore the underlying causes of your stress and develop tailored strategies to manage it. This can include techniques for mindfulness and relaxation, time management, and setting healthy boundaries in both personal and professional relationships. By reducing stress levels, you can improve your overall health and well-being, leading to a more balanced and fulfilling lifestyle.

What is the difference between a health coach and a nutritionist?

While both health coaches and nutritionists can offer guidance in terms of diet and nutrition, their approaches and areas of expertise differ. A nutritionist, often known as a dietician, is an expert in diet and nutrition who can offer detailed meal plans, analyse nutrient intake, and provide specific advice for medical conditions or diet-related health issues. On the other hand, a health coach takes a more holistic approach, working to integrate nutrition as part of a broader strategy to improve your overall health and lifestyle. They can help you understand and implement the role of nutrition in your wellbeing, but their advice is often more focused on general health goals than specific medical conditions.

How to get help with your personal development step by step

Striving for your full potential is a journey that requires commitment, work and mental focus. Therefore, we have developed a step-by-step guide that includes elements of mental training and coaching to help you start your journey.

  • Step 1: Self-reflection
    Purpose: Understand your strengths, weaknesses, and goals.
    Action plan: Use tools like SWOT analysis or journaling to identify your core values and ambitions. Map out what your results and why you have become who you are.
  • Step 2: Goal setting
    Purpose: Set clear and measurable goals.
    Action plan: Use S.M.A.R.T. criteria or other mapping to define your goals.
  • Step 3: Scheduling
    Purpose: To create a realistic and achievable plan.
    Action plan: Use calendars and planning tools to prioritize time to work on your goals. Get other exercises that can focus more on emotions and body depending on what you need to practice more.
  • Step 4: Mental or Emotional Training
    Purpose: Improve your mental and emotional state and focus.
    Action plan: Use techniques such as meditation, mindfulness, and visualization.
  • Step 5: Coaching/Therapy
    Purpose: Gain external insight and hold yourself accountable.
    Action plan: Engage a professional coach, therapist or mentor to guide you. You will be given exercises in the therapy room to practice between sessions.
  • Step 6: Monitoring and follow-up
    Purpose: To make sure you are on track.
    Action plan: Regular evaluations and adjustments to your plan.
  • Step 7: Feedback and adjustment
    Purpose: Understand the impact of your efforts and make necessary adjustments.
    Action plan: Ask for feedback from your health coach and make adjustments to your plan accordingly.
  • Step 8: Reward and Recognition
    Purpose: Celebrate your progress.
    Action plan: Set smaller milestones and reward yourself when you achieve them.

“Is personal development for me?”

Working on personal development can be challenging but extremely rewarding. Instead of struggling to manage stress or emotions on your own, you can train yourself mentally with professional help. On our platform, you can easily get in touch with therapists, coaches or psychologists who can support you on your journey and make the difficult less challenging.

Lavendla – Making the difficult easier

Written by melissa

Melissa is a Certified Kinesiologist who focusses on a client-centred, holistic and integrative approach to health and wellness. She has extensive experience in managing stress, anxiety, fears, phobias and trauma in her clients. Melissa uses visual and auditory feedback to directly access and solve the cause of psychological stressors in the body so that optimal well-being and balance is achieved.