THE FOUNDATIONS PROGRAMME

Stop starting over. Start building a healthier life that actually fits yours.
A personalised coaching programme for women who want to improve their health through sustainable lifestyle and behaviour change, not another quick fix.

You’ve probably already tried.

The latest diet.
A meal plan.
Intermittent fasting.
Supplements.
Joining the gym.
Promising yourself that this Monday will be different.

Maybe it worked for a while…

But somehow life gets busy, motivation fades, old habits creep back in, and before long you’re back to square one.

Again.

It’s frustrating.
It’s exhausting.
And after a while you begin wondering…

“Why can’t I just stick to it?”

The truth is…

It’s rarely about a lack of willpower.

Lasting health isn’t built by trying harder.

It’s built by understanding yourself better.

That’s exactly what we’ll do together trough my FOUNDATIONS PROGRAMME.

WHY I CREATED THIS PROGRAMME

Throughout my work as a UKIHCA Registered Health Coach, NHS Type 2 Diabetes Coach and Personal Trainer, I’ve met countless women who already know a huge amount about health.

They know vegetables are good for them.

They know they should move more.

They know sleep matters.

The problem isn’t knowledge.

The challenge is turning that knowledge into a way of living that feels sustainable.

I’ve experienced this personally too.

When I was younger, I lost a significant amount of weight. Looking back, I realised that lasting health wasn’t about controlling food or striving for perfection,it was about rebuilding a healthier relationship with eating, movement and myself.

Learning to enjoy food without guilt.

Moving because it felt good.

Letting go of the all-or-nothing mindset.

That experience shaped the coach I am today.

I don’t teach women what to eat.

I help them learn how to change.

Because no meal plan can teach you that.

THIS PROGRAMME IS FOR YOU IF…

You’re tired of feeling like you’re doing everything “right”…
…yet still you are struggling to reach your goal.

(flip the card to find out)

✔ struggle to stay consistent, even though you know what to do.
✔ keep starting again after holidays, busy periods or setbacks.
✔ have tried diets or meal plans that worked temporarily but never became part of your life.
✔ feel exhausted despite trying to eat well and taking supplements.
✔ struggle to shift stubborn weight and feel frustrated that nothing seems to work anymore

✔ are approaching perimenopause and want to support your body through lifestyle before symptoms become more challenging.
✔ would like to improve your relationship with food and move away from guilt and restriction.
✔ want to reduce your risk of Type 2 diabetes or better understand how your lifestyle influences your blood sugar.
✔ want to feel stronger, fitter and more confident in your body.
✔ are looking for personalised support instead of another one-size-fits-all plan.
If this sounds like you, you’re in the right place.

If this sounds like you, you’re in the right place.

MY PHILOSOPHY

There isn’t one perfect way to be healthy.

There isn’t one perfect diet.

There isn’t one perfect routine.

What works beautifully for someone else might not work for you.

That’s why I don’t believe in handing you a plan and expecting it to fit your life.

Instead, we’ll build one together.

One that respects your lifestyle.

Your family.

Your work.

Your values.

Your body.

Your preferences

And the food you love!

Your health should fit around your life, not compete with it.

THE FOUNDATIONS FRAMEWORK

Real behaviour change starts from the inside out.
Throughout the programme we’ll work on the core foundations that support lasting change.

Values: We’ll uncover what truly matters to you so your goals feel meaningful and motivating

Thoughts & Mindset: Together we’ll explore the beliefs and thought patterns that influence your choices, helping you replace self-criticism with curiosity and confidence.

Habits & Routines: Creating small, sustainable habits that fit your lifestyle instead of relying on motivation or willpower.

Problem Solving: Life will always throw challenges your way. Together we’ll develop practical strategies to overcome obstacles without feeling like you’ve failed.

Self-compassion: Learning to move away from guilt and perfectionism so setbacks become opportunities to learn rather than reasons to quit.

Lifestyle: We’ll look at the bigger picture, including:

• NUTRITION

• MOVEMENT

• SLEEP

• STRESS AND RESTORATION

• CONNECTION

Where appropriate, we can also incorporate personalised movement and strength training to support your goals and work with a trusted nutritional therapist.

WHAT YOU’LL LEAVE WITH

By the end of the programme you’ll have:

a much clearer understanding of what supports your health.
goals aligned with your values, not someone else’s expectations.
practical habits that fit your life.
a personalised blueprint you can continue using long after our sessions finish.
greater confidence around food, movement and looking after yourself.
tools to navigate setbacks without feeling like you’ve failed.

Most importantly…

You’ll stop guessing.
You’ll leave with the skills and confidence to continue long after our coaching finishes.

Let’s connect

HOW WE’LL WORK TOGETHER

Your coaching journey, unpacked

Session 1 – Discover

(90 minutes)

We’ll take a deep dive into your health, lifestyle, values and goals to understand where you are now and where you’d like to be.

Session 2 – Build Your Foundations Blueprint

(60 minutes) (around 2 weeks later)

Together we’ll create a personalised roadmap with realistic goals and practical habits that fit your life.

Session 3 – Reflect & Refine

(60 minutes) (2–4 weeks later)

We’ll review your progress, celebrate wins, overcome obstacles and adapt your plan as you learn what works best for you.

Session 4 – Keep Building

(60 minutes) (around 1 month later)

We’ll continue strengthening your habits, mindset and confidence while tackling any new challenges that arise.

Session 5 – Looking Ahead

(60 minutes) (around 1 month later)

We’ll reflect on everything you’ve achieved and make sure you feel equipped to continue your journey with confidence.

Between sessions

If you’d like extra support, you’ll also have access to short 15-minute WhatsApp accountability check-ins to help you stay motivated and work through any bumps along the way.

WHAT YOU’LL RECEIVE ALONG THE WAY

As part of your coaching journey, you’ll have access to practical resources and personalised tools to support you between sessions from food diary reviews, recipe ideas and movement suggestions to worksheets, handouts and tailored recommendations. Everything is chosen around your goals, lifestyle and the areas we’re working on together.

IS THIS THE RIGHT PROGRAMME FOR YOU?

This programme isn’t about being perfect.

It’s about being ready.

Ready to become curious.

Ready to reflect.

Ready to experiment.

Ready to make small changes consistently.

Health coaching is a collaborative partnership.

My role is to guide you, ask thoughtful questions, share evidence-based knowledge, and help you discover what works for you.

Your role is to bring honesty, openness and a willingness to put those ideas into practice between sessions.

You don’t need to have everything figured out.

You simply need to be willing to begin.

If you’re not quite there yet, that’s okay too.

Sometimes our first conversation is simply about exploring what’s getting in the way and whether now is the right time to start.

START WITH A FREE DISCOVERY CALL

Every coaching journey begins with a free 30-minute Discovery Call.

This is a relaxed, no-obligation conversation where we’ll:

✔ Explore what you’d like support with.

✔ Discuss your goals and current challenges.

✔ Answer any questions you have about coaching.

✔ Decide together whether The Foundations Programme feels like the right fit for you.

If we both feel it’s the right next step, we’ll book your first session.

If not, I’ll always do my best to point you towards the support that feels most appropriate.

Because finding the right support matters just as much as starting.

Book your discovery call here

INVESTMENT

£240 Introductory Price

(flip the card below to see what is included)

Your programme includes:

✔ 1 × 90-minute Foundations Session
A comprehensive deep dive into your health, lifestyle, goals, values and current challenges.

✔ 4 × 60-minute Coaching Sessions
Tailored to your progress, allowing us to review, refine and build on your Foundations Blueprint as your confidence grows.

✔ Your Personalised Foundations Blueprint
A practical, flexible roadmap designed around your goals, lifestyle and preferences.

✔ Tailored resources & worksheets
Evidence-based tools and practical exercises to support your learning between sessions.

✔ Short WhatsApp accountability check-ins between sessions (by arrangement)
Short accountability check-ins between sessions if you’d like a little extra support, encouragement or help navigating challenges.

Let’s start!

AFTER THE FOUNDATIONS PROGRAMME

Some clients leave feeling confident to continue on their own.

Others enjoy the reassurance of ongoing accountability and choose to continue with monthly coaching sessions to help them stay on track, navigate new challenges and keep building on the foundations we’ve created together.

There’s no expectation to continue, it’s entirely your choice and based on the support you feel you need.

READY TO STOP STARTING OVER?

Imagine approaching food without guilt.
Moving your body because you enjoy it.
Understanding your habits instead of fighting them.
Feeling stronger, calmer and more confident in your choices.
Not because someone handed you another plan…
But because you’ve built a way of living that truly works for you.

Book your free 30-minute Discovery Call now!

Let’s start !

      EXCELLENT  
   Based on 11 reviews 
    
 
 
 
   
 
 
       Posted on Google  
   
   anna Tieni 
 
 
 
 Trustindex verifies that the original source of the review is Google. I’ve been going to Paola’s PT sessions since November and I absolutely love them. Paola is amazing at gauging your fitness level and creating a plan that challenges you while still feeling achievable and enjoyable.

What I particularly love is the small group setting. There’s no intimidating big gym environment, and the sessions are always varied and challenging without ever feeling overwhelming. It’s also such a lovely way to spend time with other like-minded women who are all working towards getting fitter and feeling better.

I genuinely look forward to every session and couldn’t recommend Paola enough!
  
 
      Posted on Google  
   
   Ang M 
 
 
 
 Trustindex verifies that the original source of the review is Google. I am so pleased to have found Paola!

I have been training with Paola for about 4 months now (personal training and group sessions). I was seeking someone to help guide me in strength training to support my running, and wanted someone who would take a holistic and non-judgmental approach, as I find mainstream gyms can be intimidating.

Paola has been even more amazing than I could have hoped. She tailors everything v carefully to me personally, making sure I train at a level appropriate to me but don't stagnate. She keeps sessions fresh and new, and has made me enjoy strength training and mobility work for the first time in a long time. Paola shows interest in my running goals and progress and supports me in that by including footwork and drills etc. She is also very mindful of factors such as sleep, nutrition etc and extremely knowledgeable on all things health and wellbeing. Very importantly for me, she is non-judgemental and makes me feel v comfortable in the private gym space we use.

Overall I don't think it's over the top to say that Paola is really transforming my fitness, strength, wellbeing and confidence through our work together. She is also just a v kind, warm and enthusiastic person. I couldn't recommend her more.
  
 
      Posted on Google  
   
   Rebecca Young 
 
 
 
 Trustindex verifies that the original source of the review is Google. I just completed my first 6 week programme with Paola and I absolutely loved it! Paola’s approach was perfect. She took the time to understand where I was at with my fitness and went at a pace that worked for me. This meant I actually enjoyed it 😆. I was able to feel like I’d worked my body and improved my fitness but in a way that my body could cope with. I felt so supported by Paola and she is very knowledgeable so was also able to help guide me on the nutrition front so I can support my health in that way too and eat the best foods for recovery and fuel. She also showed so much support between sessions to see how I was doing and show encouragement. I would highly recommend her services!
  
 
      Posted on Google  
   
   Cleo Uk 
 
 
 
 Trustindex verifies that the original source of the review is Google. I really enjoyed catching up with Paola and the precious advices and tips  she gave me to find balance in my busy life. Going through mental health issues being a single mum with a full time job is not easy these days.  Paola is really available in providing a 360* professional assistance. She always checks in with me and I feel I am looked after. I also really love her 2 minutes breaks video she posts daily. They are really helpful.
  
 
      Posted on Google  
   
   Gabrielle Francis 
 
 
 
 Trustindex verifies that the original source of the review is Google. I'm so happy with the support I received from Paola, both with nutritional advice and exercise. I was able to talk through my nutritional questions while Paola offered gentle, helpful insights, knowledge and encouragement. She also worked with me to build an achievable plan to build strength and fitness in a way that works with my life now.
She is great company, kind and fun to work with and we are so lucky to have her in our community.
  
 
      Posted on Google  
   
   Natalie Lewis 
 
 
 
 Trustindex verifies that the original source of the review is Google. Paola is an amazing lady and health coach  we have been working together she has given me lots of really helpful tips and advice
Taking  time out for myself has been hugely important as its something i just never gave myself space to do .
Her advice has guided me towards making appropriate needed changes she is very up-to date and loves her work she shows real passion and it comes  through when working together .
My sessions have been very helpful i would highly recommend a session if you need guidance to make good health choices .
  
 
      Posted on Google  
   
   Heather Nickolay 
 
 
 
 Trustindex verifies that the original source of the review is Google. I highly recommend Paola to anyone looking to improve their health. She took the time to understand my personal situation and goals and provided a plan that would fit my needs. She has made a huge difference in my eating and lifestyle habits and I feel more confident in my ability to maintain a healthy lifestyle
  
 
      Posted on Google  
   
   Madeline Cueto 
 
 
 
 Trustindex verifies that the original source of the review is Google. I've had a few sessions with Paola and it's been so helpful. I had a few things I was concerned about and she gave me some great advice and strategies to help. I really feel they have made a difference and made me look at my habits differently. She was very easy to talk to and she made me really comfortable straight away. I would highly recommend booking in a session.
  
 
      Posted on Google  
   
   P. M. 
 
 
 
 Trustindex verifies that the original source of the review is Google. Paola Lopez, at I-Reconnect Health Coaching, has been instrumental at helping me see how little habit changes can make a big, sustainable impact—not just quick fixes. This has been extremely helpful, especially when trying to improve daily routines while juggling busy schedules.

Huge thanks for the incredible support and empathy! It’s an absolute pleasure working with you—though honestly, it feels more like chatting with a friend than actual "work"!
  
 
      Posted on Google  
   
   Francesca B 
 
 
 
 Trustindex verifies that the original source of the review is Google. I worked with Paola for a few sessions, and they completely changed my perspective on my health. Thanks to her, I now believe my health goals are achievable, and I’ve been able to build healthy habits that actually stick—something I never could do before!

Paola is super professional but also caring and easy to talk to. She’s clearly passionate about helping people with their health goals, but never makes you feel pressured. She listens really well and always came up with simple, practical solutions to my concerns, which made it easier for me to stay on track and improve my health.

What I really appreciate is how Paola looks at health from every angle, not just nutrition or exercise. She helps you explore things like mindful eating, moving your body, meditation, and connecting with nature. It’s a really well-rounded approach that made a huge difference for me.

I absolutely recommend Paola—she’s amazing and has truly made a positive impact on my life!
  
 
  
  
 
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Stop starting over. Start building a healthier life that actually fits yours.A personalised coaching programme for women who want to improve their health through sustainable lifestyle and behaviour change, not another quick fix.