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Does it feel like your life is moving too fast and health has taken a back seat? Do you want to strengthen your body and prevent poor health? We coach you wherever you are, and get you to where you want to be.

Your health is the foundation

Creating the conditions for well-being, and acting accordingly, is the basis for getting the results you want.

By feeling good, you feel joy, meaningfulness, motivation and commitment. You will also perform better at work.

Here we look at how a health coach can help you in your health development.

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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Health coaching – clarifying what health is for you

Life rolls on at a tremendous pace until, suddenly, you are standing there and your children have grown, you have climbed the career ladder, and the time has gone. Who are you now?

What does well-being mean to you today, at this stage of your life?
How do you want your well-being to improve your life?
What do you like about health and well-being?

Many of us 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 can explore your current habits and behaviours. Together you discover what you find 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 behaviours need to be broken?

Together, you tailor a plan for your life full of healthy habits and a healthier life.

Physical activity

Physical activity can be terrible, but it can also be wonderful, like a playground. What can you do for physical activity that it feels like fun?

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

Why not do a ‘Kiruna’? There was an elderly lady from Kiruna who always sat down 10 times every time she sat down, to get exercise every day and train one of the largest muscle groups.

Whatever physical activity is right for you, our coaches will help you find the one – or ones – you want to continue with.

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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, ingredients at home may be missing, and we are tired when we get home. It’s very easy to fall for the temptation to make things easy for ourselves. You grab the first thing you find and a proper dinner instead becomes a sandwich or fast food. There is nothing to make lunch with for work the next day.

The brain is lazy, so help it make simple choices.

Your health coach will help you figure out how you want your planning, preparation, structure and routine to look like, and make it work for you. That’s the key to success. Working together, you’ll not only have the opportunity to succeed, but will also have the tools to continue maintaining 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 forms the basis for bringing about change.

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 better and concentrate. 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 lag’.

Why Lavendla?


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The body and mind need to recover at several points during the day to build resilience against the challenges you face. These recoveries need to be no more than a 2 or 3 minute walk.

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 can compare it to a car. If your car only has a little bit of petrol left, you fill it up to give it more energy so you can keep driving. You need to do the same with your body and mind.

Your health coach will help you find the best way for you to recover. We are all different and need activities specific to us. Yoga is good for one person, while a walk in nature is preferred by another.


Why do you need to know what motivates you? That is because motivation is your inner drive to achieve the well-being you want.

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

Another important part of feeling motivated is to set a goal that is specific, clear, measurable, accepted, realistic and time-bound. In addition, it should be formulated simply, even in a single sentence. That sentence should include the word ‘I’.

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

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 kind you are 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 take you on the rest of your life.

When you hire your health coach

Your current lifestyle has probably been created over a long period of time. This means it might take a while to break an old lifestyle and create a new style of health.

Before you contact the health coach, it is good to reflect 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 recognise your strengths, those that bring you joy, energy, commitment, and motivation. Very often when we feel a conflict it is because we are not living in line with our values. Therefore, we will see what values are important to you and if you are living them.

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.

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

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

Through online sessions, we coach you where you are. Our coaches will help you 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 finding the right tools to 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 begin with how you feel today and then explore how you want to feel. Then you look at what you want to change and what is causing the problems you are experiencing. Based on this, you identify the changes that will ultimately improve your well-being.

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

When we are not kind to ourselves, we don’t take good care of ourselves. Being kind to yourself is about liking yourself. It also means not saying negative things about yourself that you would never say to 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. It can also offer practical solutions that you might not have thought of by yourself.

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.

We’re ready if you are

When you feel it is time to invest in your personal development and health, we have qualified coaches ready to help you on your journey. Coaching is strictly confidential, so you have the space to develop on your own terms. We help make the difficult easier.

10 frequently asked questions about coaching

What is personal development?

Personal development is a continuous process where you strive to improve yourself through various methods such as self-awareness, education and experience. It can include anything from setting goals and working towards them, to working on your self-esteem and communication skills.

How is mental training different from personal development?

Mental training focuses on developing mental skills such as concentration, self-control and mental well-being. Personal development is a broader category that can also include physical health, career and social relationships.

What does a life coach do?

A life coach works with you to help you identify and achieve your personal and professional goals. They can also help you with strategies to deal with stress and other mental challenges.

Is mental training scientifically proven?

Yes, mental training is supported by scientific research and is widely used in sport, business management and psychotherapy to improve performance and well-being.

How can I start with personal development?

To start your personal development journey, begin by identifying your goals and setting up an action plan. It can be helpful to talk to a coach, therapist or psychologist for guidance and support.

What tools are available for mental training?

Some common tools include meditation, mindfulness, visualisation and positive thinking. These methods can help you increase your focus and reduce stress.

Is online coaching effective?

Online coaching has proven to be an effective method of personal development and offers the advantage of flexibility and convenience. It is important to ensure your coach is qualified and certified – as all Lavendla coaches are.

Can mental training help me with anxiety?

Mental training can be an effective way to manage anxiety by teaching you relaxation and stress management techniques. In an acute mental health crisis, call 111 or visit 111.nhs.uk immediately.

How long does it take to see results from personal development?

Results vary from person to person and depend on a range of factors, including your commitment and the specific goals. Personal development is an ongoing process and it can take time to see noticeable changes.

How much does a session with a life coach or psychologist cost?

Sessions cost between €30-€100 each, depending on the coach’s experience and the length of session.

Does your personal development affect other people?

Many people who undergo personal development, where they become more aware of themselves, find that it has a positive impact on their relationships with other people. When you get to know yourself better, you become more clear in your will. This can have a positive impact on relationships as you understand others better and they, in turn, understand you better. However, during the process of change, there may be some confusion from those around you. Maybe some people do not recognise you because you are not ‘the same’? Many clients report that they are ultimately happy with the investment they have made in themselves as their relationships have improved.

How to get help with your personal development

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 you contain 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 prioritise 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 visualisation.
  • Step 5:Coaching/Therapy
    Objective: 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
    Objective: 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 trusted sources 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. Lavendla makes it easy to get in touch with therapists, coaches or psychologists who can support you on your journey and make the difficult easier.

Lavendla – Making the difficult easier

Written by dominic

Dominic is a Cape Town-based copywriter and editor with a background in psychology.