Lena’s way to health

Why work with me?

"LEAVE PEOPLE BETTER THAN YOU FOUND THEM"

As an ACE Certified Personal Trainer for over 7 years with a Bachelor of science in Nutrition (DPD Program) from Drexel University, I have gained 10 years worth of expertise and passion to help individuals reach their goals to optimal health to achieve ones best self-while unlearning DIETS. You do not need to change your whole life with me.
With a focus on balance and moderation, we start with learning the basics -Nutrition 101 and unlearning the societal diet trends that we cycle in and out of.

I studied Nutrition for 4 years at an accredited program known as the Didactic Program in Dietetic (DPD) program. My nutrition and wellness programs rely on the basis of the transtheorhetical model or stages of change, alongside motivational interviewing. My coaching is based on person centered elements that emphasize situational self-efficacy of the client in achieving their goals.

My expertise in Nutrition has led me to create and tailor Nutrition plans, workout programs, and behavioral changes to create an optimal lifestyle for long lasting health. There is no quick fix to health- and I am here to create a relationship with you that will help you create the tools you need to create a lifestyle change. From weight loss, Diabetes, high cholesterol, muscle gain, injury recovery, or athletic improvements- I am here to coach you along the way. I have worked with young healthy Athletes to elderly Diabetic populations to help improve their health. I believe in creating a balance of Nutrition and fitness for optimizing health. I believe this ying-yang relationship is individualized.

I am an ACE certified personal trainer and graduate in Nutrition Science at Drexel University. Along with my studies I have trained and studied in Martial Arts where I became a second degree black belt in Krav Maga mixed martial arts. My 9 year training focuses on practices includes muay tai, self defense, jui jitsu, boxing , and kickboxing. This fueled my passion to become an ACE certified personal training during my university studies. I have trained and taught classes at multiple gyms.
I am here to help your fitness and nutrition goals. So come learn my way- Lena’s way to health

Check out my Personal Training certification on the US Registry of Exercise Professionals

Nutrition Programs

Stop saying you are on a diet!

With a focus on balance and moderation, we start with learning the basics -Nutrition 101 and unlearning the societal diet trends that we cycle in and out of.

Whether your goal is to lose weight or just get the right vitamins and nutrients your body needs- I am here to get you to your end goal of optimal health and self efficac. My programs are client driven and focus on behavioral change through various proven methods, such as the transtheorhetical models of change, along with motivational interviewing. My first interview determines where the client is in their journey and where it is reflected in the model of change . From there, together we set a plan based on their past and current behaviors. My person centered method emphasizes clients' self efficacy and ability to achieve their own goals.

My plans do not promote any extremes and focus on balance, moderation, and the science behind Nutrition and what our body actually needs. You do not have to be on a “diet” to be healthy. Learning how to eat, what to eat, and how food impacts your health is the start to living a healthy lifestyle. You should not have to sacrifice your happiness, job, family or other social factors to be healthy.
I work individually with clients to create a nutrition program that fits your lifestyle. If you have health conditions, such as Diabetes or inflammatory diseases, I can tailor your food choice options based on that.

Schedule a 1st time COMPLIMENTARY Nutrition Consultation

Fitness programs

I create individualized workout programs based off of your specific goals, preferences, and functional strengths/weaknesses. I believe in creating a workout program to strengthen your muscles but also to protect your joints from injury while you execute daily functional movements. Everyone has different goals from weight loss to gaining muscle to being an athlete in a competition- so your workouts will be designed specifically for those goals. But I am here to make sure while we reach those goals that we try to fix any functional weakness from shoulder impingements to tight hamstring to lower back pain. I have over 6 years of experience training those above 50 with arthritis and pain to children above 8 years old who are athletes. I have shadowed Physical Therapists and do my own research to focus on rehabilitation and injury/ pain prevention. My attention to detail and care has allowed me to create individualized programs that are unique to any other gym, as I have created a collaborative approach where I will work with your team of healthcare professionals if you have injuries or any other health conditions that interfere with training.

Besides individual 1:1 workout programs, I also offer virtual programs for those who do not specifically need 1:1 attention. These programs include: A low intensity strength program, high intensity strength, Warrior Program(kickboxing & self defense), and a Recovery Program.

SCROLL DOWN TO VIRTUL PROGRAMS TO SIGN

Kickboxing/Boxing

Want to toughen Up?! I can help with that too. I have mastered the art of Mixed martial arts and mental determination or the ying-yang of life so to say. I am a second degree black belt in Krav Maga mixed martial arts. My 9 year training focuses on practices includes muay tai, self defense, jui jitsu, boxing , and kickboxing.
My training specializies in boxing, strength training, and HIIT workouts. I can tailor a workout to incorporate agility, endurance, and strength building. These workouts train for cardio endurance, keeping clients on their toes to train reflex and as a defense tactic. Training includes some plyometrics like jumping exercise and jump rope. These short bursts of aerobic activity increases oxygen capacity and cardiovascular endurance. Training also focuses on strength and agility. The resistant of the bag helps build strength, while endurance also builds strength. The form of punches help to work certain upper body muscles and torso muscles as well.
Self-defense can be a plus for anyone who does boxing or kickboxing. I can teach you street and ground tactics to help protect yourself in any situation.

Youth Fitness

I am a certified youth fitness specialist with years of training youth. As a paststrength and conditioning coach for high school squash, my mission is to empower youth and athletes to excel in their sport through fitness. I have developed a youth fitness program consisting of kickboxing and self defense skills- my “ninja training”. This training includes functional strength and cardiovascular fitness training- from pylometrics, running, body weight and resistance training. These programs empower and inspire kids to enjoy fitness and find sports they enjoy. This training can supplement any sports training or be for those who have not found their sport. It instills discipline, determination and fitness skills. Along with kickboxing training, I also specialize in training athletes in the off or on season. I tailor their program to movements based on their sport and where they need improvement. I have trained those in athletics such as, Squash, Softball, Baseball, Tennis , Hockey, Field Hockey, and Golf.

My mission is centered in inspiring and being a mentor to youth. It is a privilege to teach kids determination, discipline, and confidence through sports or physical fitness. Let fitness be an outlet and avenue for kids to grow and be the best they can be.

All Fitness& Nutrition Programs

nutrition + Fitness Plan

-Combining Nutrition and Fitness plan

-Full Nutrition plan including: Macronutrient and Calorie calculation, Vitamin and Mineral recommendations, Food group lists, Portion Control and Serving Size guide, Meal examples guide, Recipes and Food shopping lists

-Full Workout plan: Daily workout breakdown, Exercise by exercise, modifications, Ex

-Combining Nutrition and Fitness plan

-Full Workout plan: Daily workout breakdown, Exercise by exercise, modifications, Exercise Library, Progression and Load Guide, Mobility and Stretch Exercises, Yoga and Pilates Exercise Guide, Home or gym workout

-Option add on: 1-30 min Live Training session per week (add on $90/month)

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Workout Plans

nutrition + Fitness Plan

-Written workout plan that highlights the week and daily exercises

-Exercise description and video if needed

-Weekly check ins

-Full Exercise Library

-starting at $79/month

-Optional of 1-30 minute Live Workout Training session per week -$99/mo

Longevity Plan

nutrition + Fitness Plan

healthy Food Balance Program

Longevity Program- Workout , Habits, And Nutrition Plans

3 months-$499

monthly option-$99

healthy Food Balance Program

Personal Training + Fitness Programs

healthy Food Balance Program

Overall Nutrition Education to learn healthy food choices and balance .

PCOS PROGRAM

Personal Training + Fitness Programs

Learn nutrition to help combat and decrease symptoms of PCOS and to control insulin and hormone level. Includes fitness programming

$99/ month

Personal Training + Fitness Programs

WORK WITH ME 1:1 Personal Training in person or virtually

Coaching: Workout plans and programming virtually

Payments

Payment made securely and privately through:

PayPal

*Venmo is also taken. Send e-mail once you book.

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