The Baseline Method
Reset · Realign · Recover
One system. Whole body. Real results. Fascia‑focused movement, nourishment, and recovery for a life that flows.
The science was my salvation. The fascia showed me the truth.
I built The Baseline Method from lived experience — years of chronic pain, instability, and fatigue — and from the study of fascia, nourishment, and movement science. Through nightly foam rolling, breathwork, and nutrition, I learned that fascia isn’t just tissue — it’s a living network that holds our story. When hydrated and aligned, it gives us freedom. When dry, it binds us. This is more than fitness. It’s fascial literacy — a return to rhythm.
Ready to dive deeper into the science behind the method?
Learn the ScienceHydration. Nutrition. Movement. One connected system.
Fascia connects every fiber of the body — muscle to bone, organ to skin. When it’s nourished, movement feels fluid; when it’s dry, stiffness and pain arise. Healing fascia means addressing the body as a system, not a symptom.
Hydrate
Water, electrolytes and colorful produce replenish the fluids that fascia needs to glide.
Feed
Collagen, protein and minerals supply the building blocks of connective tissue.
Move
Elastic mobility, breath and fascial release create space for fluid to circulate.
Recover
Rest, sleep and rhythm allow tissue to remodel and adapt.
The Baseline Method in Three Phases
Reset
Calm the nervous system. Rehydrate the tissues. Breathe into safety.
This is where healing begins.Realign
Restore flow through fascia‑focused mobility and postural awareness.
We don’t force movement — we free it.Recover
Fuel collagen, rebuild tissue and find sustainable strength.
True recovery is cellular.Food is fascia’s foundation
We teach simple, science‑based nutrition that fuels your fascia and hydrates your cells. Eat colorfully. Prepare intentionally. Nourish consistently.
Eat the Rainbow
Each color feeds a system. Greens support detox, reds aid recovery, oranges fuel immunity, whites calm inflammation, and purples nourish the brain.
Meal‑Prep Rhythm
Prep once, eat balanced all week. Cook proteins, vegetables and grains in bulk, stored in clear containers for easy grab‑and‑go.
Invincibility Coffee & Rituals
Share your collagen‑rich morning drink and other simple rituals that replenish fascia (think warm lemon water with salt, a greens shot).
Movement is medicine for fascia
Every breath, roll, and spiral rehydrates your tissues. We use myofascial mobility, oscillation, and corrective strength to create elastic, pain‑free movement.
Injury & Post‑Op Recovery
Anti‑inflammatory foods, gentle load and progressive motion support tissue remodeling and resilience.
After injury or surgery, we emphasize Omega‑3, Curcumin, Collagen, Vitamin D and Creatine to rebuild and replenish.
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Find Your Tier
We offer three levels of support to meet you where you are.
Foundation
Perfect for those ready to build a strong base with structured guidance.
- Deep‑Dive Strategy Session (60 min)
- Personalized mobility & corrective exercise plan
- Personalized nutrition & habit plan
- Bi‑weekly coaching calls (30 min)
- Unlimited messaging support (24‑hour response)
- Access to all Baseline Wellness resources
Investment: starting at $399 / month
Get StartedTransformation
Ideal for those seeking deeper accountability and hands‑on guidance.
- Everything in Foundation, plus:
- Monthly Stretch & Release Session (in‑person)
- Quarterly Deep‑Dive Strategy Session (60 min)
Investment: starting at $549 / month
Get StartedPremium
A high‑touch partnership to optimize every aspect of your health.
- Everything in Transformation, plus:
- Weekly coaching & strategy calls (30 min)
- Two Stretch & Release Sessions per month (in‑person)
- Priority, high‑touch messaging support (same‑day response)
Investment: starting at $799 / month
Get StartedStandalone & À La Carte Services
- Standalone Nutrition Coaching – For those who want to focus exclusively on nutrition. Investment: $329 / month (3‑month commitment recommended).
- Initial Mobility Assessment & Plan – 75‑minute assessment and personalized mobility plan. Investment: $199.
- Single Stretch & Release Session (60 minutes): Investment: $155.
- Package of 4 Stretch & Release Sessions: Investment: $500 (save $120 over single sessions).
Real Results. Real Relief.
“You have magical hands — my pain was gone after one session.”
“The fascia work and food rhythm changed my life.”
“For the first time, someone explained fascia in a way that made sense.”
Meet Lena Ashfaque
Founder of Baseline Wellness and creator of The Baseline Method, Lena Ashfaque blends lived experience with advanced training in movement science, fascia and nutrition. A mother, educator and lifelong student of the body, Lena’s philosophy bridges movement, nourishment and recovery into one connected system — designed to help others find the freedom she fought for.
Credentials
- NASM CPT, SFC, CES, PES, YES
- Precision Nutrition Level 1 Coach
- PN Specialist in Metabolic Health & Athlete Nutrition
- NASM Behavior Change Specialist
“I believe we are designed to heal. My mission is to teach you to hear your body’s whisper before it screams.”
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Ready to return to your baseline?
Tell us about your goals and what you’re ready to heal. We’ll respond within 24 hours.
Email: lena@baselinewellness.org
Instagram: @baselinemobility