Author: Lauren Porricelli

Lauren is a nationally board-certified health and wellness coach (NBHWC) with a degree in Exercise Science. Before joining the Avidon team over 5 years ago, she honed her skills as a personal trainer, helping individuals achieve their fitness goals. At Avidon, Lauren has developed wellness programs focused on chronic disease management, diabetes prevention, sleep hygiene, and stress reduction. She's passionate about empowering individuals to make sustainable lifestyle changes that lead to lasting improvements in their overall well-being.

Since becoming a health coach with Avidon, I’ve had the privilege to learn and grow alongside participants as they navigate their health and wellness journeys. The health coach journey has been just as transformative for me as it has for the clients I work with.

Meeting People Where They Are

The biggest lesson I’ve learned is to meet people where they are. Most clients already know what they need to do (eat healthier, move more, sleep better), but that doesn’t mean getting started is easy. Real change begins with understanding each person’s starting point and supporting them step by step.

The Power of Accountability

Having consistent calls with a health coach makes all the difference. Together, we set realistic goals and create a structure of accountability that helps participants take action for themselves and their behaviors. Over time, those small, intentional steps begin to add up.

How to Make Small Habits Stick

Pick one small action tied to an existing routine
Join a challenge or course to get reminders and tracking
Remove barriers (time, tools, confidence) one at a time
Celebrate any progress, not perfection
Review what worked and adjust for the week ahead

Celebrating the Wins

When the pieces start to fall into place and the changes become noticeable, the excitement clients feel is powerful. That sense of empowerment, the moment they realize “I can do this”, is one of the most rewarding parts of coaching.

Coaching Is a Two-Way Journey

I’ve been able to apply these lessons not just with my clients, but in my own life. Coaching reminds me daily that health isn’t about perfection. It’s about progress, consistency, and support.

At Avidon, health coaching is about walking alongside people on their journey. Review pricing and start a free trial. No pressure.

Women’s Health: Postpartum Fitness and Where to Begin

First, I want to start by congratulating you. You just brought a tiny human into the world, that is huge! Truly, it is one of the hardest jobs in the world, and you did it. Even if you gave birth years ago, this could still apply to you. The postpartum period can last well beyond the six-to-twelve-week mark, where we get clearance from our doctor to start light exercise again. This is where focusing on postpartum fitness becomes crucial.

There is so much to say surrounding the topic of postpartum health, but today I want to focus on postpartum fitness and where to begin. Your pelvic floor goes through a major shift while growing your little one and the birthing process, whether that is vaginal birth or c-section. Because of this, it is so important to give yourself proper healing time and exercises to restore its natural function. Depending on how you gave birth can also affect your recovery and what you will need to address to return to daily activities and physical fitness. That is where pelvic floor physical therapy comes into play and is the perfect place to start your fitness journey.

Pelvic Floor Physical Therapy

Let’s break down what your pelvic floor is and what functions it serves. Both men and women have a pelvic floor, and this is classified as the muscles and tissues that support your pelvis that house your uterus, bowels, and bladder. Have you ever heard of pelvic floor physical therapy? Most women (and men) I’ve encountered are unfamiliar with it, but if you have, that’s great! PFPT can help you re-learn how to breathe properly, and yes, I said breathe properly. Who knew there was a wrong way to breathe? It also helps you to relearn how to engage and activate your core muscles that serve a daily purpose in everything we do from sitting, to standing, to holding our growing kids and much more. If you delivered via c-section, working with a PFPT to mobilize your scar tissue will aid in breathing and core restoration.

How Do I Know If This Applies to Me?

Many women experience postpartum pelvic floor dysfunction without realizing it. You may have also been told, “you just had a baby, that is normal!” I am here to share with you, it may be common, but it is not normal. Pelvic floor dysfunction can look like diastasis recti, bladder incontinence, sexual dysfunction, back and hip pain, postural changes, feeling like you can’t take a deep breath, still looking “pregnant” even after birth and much more. If you find yourself struggling in any of these areas it would be a great time to discuss with your care provider seeking out a pelvic floor physical therapist. After all your hard work to grow and birth a human, it is time to get the proper help and healing you need to be strong and continue to thrive in your postpartum era. Let pelvic floor physical therapy help you take that first step.