Small, everyday changes that add up
Three months of one-to-one coaching around four pillars, for steadier energy, better sleep and feeling more at home in your body.
How to beginYou set the goals. We build the habits together.
My work focuses on how small, everyday changes in how we eat, sleep, move and handle stress add up to steadier energy, better sleep and feeling more at home in your body.
Together we build small, realistic habits that fit the life you already have. No strict rules and no judgment. We start tiny, attach each new habit to something you already do, and let it grow from there.
Change that lasts is usually quieter than we expect.
Four pillars, one whole you
Everything we work on sits within four pillars. Most people start with one that feels most alive for them right now, and the others come along naturally.
Nutrition & Hydration
Food is pleasure, comfort and care, and every meal is a quiet conversation with your body.
Protein, fiber and healthy fats for steady energy, plenty of plants, drinking enough water, and noticing how you eat as much as what you eat.
A question to carryWhat does "enough" feel like in my body?
Sleep & Restore
Sleep is a gift we give ourselves. Rest is practiced, not earned.
Morning light, a steady daily rhythm, a wind-down that tells your body it's safe to rest, and small pockets of rest during the day.
A question to carryWhat would I do with an hour that is just mine?
Emotion & Connection
How we speak to ourselves, and who we share our days with, shape our health as much as what's on our plate.
Kinder self-talk, how stress shows up in your body and how to help it settle, and making room for the people who fill you up.
A question to carryWhat would my best friend say to me right now?
Movement & Strength
Movement is a gift to your future self, and it should feel like joy, not punishment.
Strength at your own pace, everyday walking (including a short walk after meals), and finding movement you look forward to.
A question to carryWhen did I last feel joy in my body?
The pillars lean on each other. A better night's sleep makes movement easier, movement helps stress settle, and a calmer mind makes it easier to eat well. A small shift in one often lifts the others.
Three months, one step at a time
- Before we meet
A form to fill in
I'll send you a form about your health, your days and what you'd like to feel. It takes a little time, and it's fine to do it in a couple of sittings.
- Session 1
Getting to know you
45 to 60 minutes to talk through the form and get to know what you'd like to work on.
- Session 2
Your personal plan
A week later, we turn your goals into a simple, personal action plan around the four pillars, starting with one small goal you feel sure you can do.
- Month one
Weekly check-ins
30 minutes each week to see what's working, adjust what isn't and take the next small step.
- Months two & three
Every two weeks
30-minute check-ins as your new habits settle in and become your own.
- In between
A little support
Text contact where needed between sessions, for questions, wins and wobbles.
If we haven't met before, we'll start with a free 15-minute call to see if it's a good fit. Sessions are by video or phone, wherever you are.
Twelve founding places
I'm opening a few places for three months of one-to-one coaching. The first six are free, in exchange for honest feedback, and the next six are half price while I build up my private practice.
Once these twelve places are taken, three months of one-to-one coaching will be $1,800.
Hello, I'm Leela
National Board Certified Health & Wellness Coach (NBC-HWC)
Nutritious Life Master Certified Nutrition and Wellness Coach
IIN Health Coach
Over the past few years, I've coached clients at Calibrate, a metabolic health program, and at And Health, supporting people with migraine and autoimmune conditions. In both roles, I worked alongside doctors and care teams.
I'm also a vegan chef, so plants and good food are at the heart of how I live, though you don't need to eat the way I do. I believe in tiny shifts, a little science and a lot of kindness, and in health that feels like part of a life you enjoy.
You might be wondering
What is a health coach?
A health coach helps you turn what you already know you'd like to change into small, realistic steps, and supports you while they become habits. You lead, and I bring structure, research and encouragement.
Will I get a meal plan?
No. I don't write meal plans, diagnose or change medication. We talk about food, meal ideas and the science of nutrition, sleep and movement, and you decide what fits your life.
I have a health condition. Can I still do this?
Yes. Coaching sits alongside any care you already get from your doctor or care team, and never replaces it. If it would help, and only with your permission, I can work with them too.
What does "honest feedback" mean?
Simply telling me what helped and what could be better, so I can keep improving how I work. There is a short feedback form along the way.
Where are sessions held?
By video or phone, so you can join from wherever you are. I work with people in the US, the UK and Europe, and we'll find times that suit your time zone.
Shall we begin?
If you know me already, send me a message and I'll send the form over. If we haven't met, we'll start with a free 15-minute call to see if it's a good fit.
leelarupa@gmail.com · or message me on WhatsApp at +1 646 329 2237