In a world flooded with fad diets, conflicting advice, and wellness overload, sometimes what we need most is simplicity—and a little honesty. That’s exactly what Coach Lena James brings to the table. A certified weight loss and behavior change coach with over a decade of experience, Lena has helped hundreds of clients transform their lives not by pushing extremes, but by sticking to a few grounded, realistic rules.

The best part? She lives by them herself.

Here are the simple wellness rules that Lena swears by—and that her clients say are life-changing.

1. No Skipping Meals—Especially Breakfast

“Skipping meals doesn’t save calories—it slows your metabolism and leads to overeating later,” Lena says. She starts every day with a protein-packed breakfast to stabilize blood sugar and energy levels. Her go-to? Greek yogurt, berries, and a sprinkle of granola.

2. Move Every Day—Even If It’s Just 10 Minutes

Lena doesn’t believe in hour-long workouts unless they truly fit your lifestyle. Instead, she teaches consistency over intensity. “A 10-minute walk, some bodyweight squats while dinner cooks, or stretching before bed—it all counts.”

3. Hydrate First, Snack Second

Cravings can often be confused with thirst. Her rule? Drink a full glass of water before reaching for a snack. “Nine times out of ten, you’re not hungry—you’re dehydrated,” she explains.

4. The 80/20 Rule Is Non-Negotiable

Lena’s approach to food is refreshingly balanced: eat well 80% of the time, and leave 20% for your favorite indulgences. “Pizza on Friday night doesn’t cancel your progress. Obsessing over it might.”

5. Sleep Is the Secret Weapon

Before adjusting macros or adding workouts, Lena asks clients about their sleep. “If you’re not sleeping, your body can’t recover or burn fat efficiently,” she says. Her rule: 7 hours minimum, and no screens 30 minutes before bed.

6. Track Progress by Habits, Not Just the Scale

Lena teaches clients to track things like water intake, meal prep, energy levels, and strength improvements. “Weight fluctuates, but habits stick—and that’s what changes your life.”

7. Be Kind to Yourself, Always

The final—and perhaps most important—rule: self-compassion. “You’re not failing if you slip up. You’re human,” Lena says. “The way you talk to yourself shapes your success.”