Healing Mindfully

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Healing Mindfully đŸ€Helping women build resilient bodies and increase bone strength during perimenopause
Physical Therapist for over 20 years, MPT, CSCS Hi!

My name is Lesley Sevillena. I went to school at The University of the Sciences in Philadelphia, where I got my Master’s Degree in Physical Therapy in 2004. I continued my education and got my CSCS (Certified Strength and Conditioning Specialist) and also received my COMT (Certified Orthopedic Manual Therapist). I started expanding my interest in other aspects of health back in 2013 after I got divorced. I realized that I had NO CLUE on how to manage my stress, and how to deal with something so traumatic. No one ever taught me these life skills, so I decided to dive into mental, nutritional, and spiritual aspects of health. I started meditating with my kids when they were 5 and 3 years old, and saw the benefits of mindfulness. My driving force at that time was to ensure that my kids had the knowledge to enhance their lives, knowledge that I was only NOW discovering through my own personal trials at 32. Through the years, I listened to endless podcasts, read blogs, and all the self-help books you could imagine. Doing all the research was exhausting and time consuming. Not many people who are going through challenges in life would do the work I did or even know where to begin. I wanted to share everything I learned and have it in one location. So here we are
Healing Mindfully! It took me years to have the courage to finally start a social media page, but I am glad I did. My page is a little bit of everything to help all of you in the journey of life. I hope you find it helpful, and I am very excited to connect with all of you on here.

10/05/2026

There were times in my 40s when I thought, “I don’t feel like myself anymore.”

I didn’t like how I felt or what I saw in the mirror. I had no energy, and I wondered if this was just something I had to accept during perimenopause.

If you’ve felt that way, too, you’re not alone.

What I’m learning is that how I feel today doesn’t have to be how I feel forever. I did my first chin-up in my 40s
something I NEVER thought I could do.

Maybe for you it’s a push-up, feeling comfortable and confident in your favorite clothes again, or having energy to enjoy your day.

Those things are worth working toward.

I want to spend the next 40 years feeling strong and doing the things I love. That’s why I’m investing in myself now.

If this sounds like you, DM me “STRONG.” You don’t have to figure it all out alone.

Love your workouts, but are they helping build stronger bones? As a physical therapist, I’ve worked with many women who ...
10/02/2026

Love your workouts, but are they helping build stronger bones?

As a physical therapist, I’ve worked with many women who were surprised to learn they had osteopenia or osteoporosis after their first DEXA scan. They wished they’d understood bone health sooner.

Yoga, Pilates, and barre have benefits, but feeling the burn doesn’t necessarily mean you’re building bone.

Bone loss can accelerate during the menopause transition. Your 40s is the time to include strength training that gets progressively more challenging and adds impact for your body.

Keep the workouts you love and add what your bones need.

Want help building a routine that supports your bones and muscles in midlife? DM me “STRONG” to learn about working together. đŸ’Ș

09/17/2026

If you’re a woman over 40, these are 5 things I don’t negotiate on:

1. Train your ability to get off the floor.

Don’t just train muscles
practice the movements that determine whether you stay independent later in life.

2. Carry heavy things and work on grip strength

Groceries, luggage, laundry baskets, and eventually grandkids. Loaded carries train grip, core, posture and whole-body strength for real life.

3. Train power, not just strength.

Strength is being able to stand up. Power is being able to do it quickly. Controlled, appropriately scaled faster movements can become increasingly important as we age.

4. Stop making every workout comfortable.

If you finish every set knowing you could have done another 10 reps, you may not be giving your muscles enough stimulus to adapt. Your last few reps should often feel challenging while maintaining good form.

5. Train the things you’re starting to avoid.

Getting on the floor. Stairs. Carrying something heavy. Reaching overhead. Single-leg movements. Balance. Instead of automatically avoiding a movement because it feels harder than it used to, figure out why and train for it with mobility and strength exercises.

Your 40s is the time to start building for the woman you want to be at 70 and 80.

If you’re a woman 40+ who wants to get stronger but doesn’t know where to start, DM me STRONG and I’ll send you the details on how I can help. đŸ€

09/14/2026

Some women collect shoes and bags, I collect gym equipment for my house đŸ€Ł

If walking into a gym feels intimidating, overwhelming, or just like one more thing you have to fit into your already packed day
you don’t have to start there.

A few sets of dumbbells at home can give you a comfortable, judgment-free place to learn the movements, build confidence, and actually stay consistent.

No waiting for equipment.
No wondering if someone is watching you.
No commute.
No fancy gym required.

And for women in their 40s and beyond, strength training is one of the best investments you can make in your future self.

👉 Follow for simple, realistic strength and perimenopause tips for women 35+ who want to feel strong and confident.

P.S. Does the gym intimidate you? DM me “HOME” and let’s talk about creating a custom strength program you can do in the comfort of your own home.

09/13/2026

Strong bones. Strong women. Slightly nervous men. đŸ’Ș

Happy Father’s Day Dad!! It makes me happy to see you traveling the world (almost at 100 countries đŸ€Ż), having fun, and s...
06/21/2026

Happy Father’s Day Dad!! It makes me happy to see you traveling the world (almost at 100 countries đŸ€Ż), having fun, and staying healthy. Thank you for always being so thoughtful and being there for me and the kids. I love you Dad!

05/27/2026

Somewhere between taking care of everyone else and surviving the day
 you forgot what it feels like to feel good too 😔

You’re not the only one feeling like this
I promise.

Feeling exhausted all the time isn’t normal, and there IS a way to change things so you can begin to feel better.

More energy. Better sleep. Better moods. Feeling stronger in your own body again.

You deserve more than just running on empty and giving yourself whatever energy is left at the end of the day. đŸ€
DM me “ENERGY” if you’re tired of feeling tired and ready to finally feel like yourself again

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White Plains, NY
10600-10699

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