Women’s Health Coaching Packages in Hertford and Online
I offer women’s health coaching through movement and conversation, with sessions available as single bookings or as a 12 session package.
Sessions can be mixed and matched across Walk & Reflect, Stretch & Restore and Connect & Unwind, allowing a flexible approach to support your wellbeing over time.
Please use the form below to contact Sam before booking to discuss availability, timings and suitable locations.
Outdoor walking sessions combining gentle movement with supportive coaching conversations.
Walk & Reflect sessions offer a calm, side by side space to talk things through while moving gently outdoors. These sessions are ideal if you think best while walking or prefer a more informal, grounded setting.
Sessions focus on:
• clarity and confidence
• life transitions and wellbeing
• reconnecting with your body through movement
• supportive, reflective conversation
Routes and pace are always agreed together, with sessions tailored to your needs and comfort.
Please contact Sam before booking to discuss availability, timings and suitable locations.
a single outdoor walking session combining gentle movement with supportive coaching conversations.
Walk & Reflect sessions offer a calm, side by side space to talk things through while moving gently outdoors. These sessions are ideal if you think best while walking or prefer a more informal, grounded setting.
Sessions focus on:
• clarity and confidence
• life transitions and wellbeing
• reconnecting with your body through movement
• supportive, reflective conversation
Routes and pace are always agreed together, with sessions tailored to your needs and comfort.
Please contact Sam before booking to discuss availability, timings and suitable locations.
Supportive coaching conversations in a relaxed, informal setting.
Connect & Unwind sessions offer a chance to talk things through in a calm, welcoming environment such as a café. These sessions are ideal if movement feels less accessible or if you would benefit from a dedicated space to reflect and be heard.
Sessions focus on:
• emotional wellbeing
• self confidence and boundaries
• navigating change
• feeling supported and understood
Sessions are conversational, reflective and always client led.
Please contact Sam before booking to discuss availability, timings and meeting locations.
A one-off supportive coaching conversation in a relaxed, informal setting.
Connect & Unwind sessions offer a chance to talk things through in a calm, welcoming environment such as a café. These sessions are ideal if movement feels less accessible or if you would benefit from a dedicated space to reflect and be heard.
Sessions focus on:
• emotional wellbeing
• self confidence and boundaries
• navigating change
• feeling supported and understood
Sessions are conversational, reflective and always client led.
Please contact Sam before booking to discuss availability, timings and meeting locations.
Gentle movement sessions online with space to pause, reflect and reset.
Stretch & Restore sessions combine accessible movement with mindful check ins and supportive coaching conversations. These sessions are designed to support nervous system regulation, rest and reconnection.
Sessions may include:
• gentle stretching or floor based movement
• breathing and grounding practices
• reflective conversation
• time to slow down and check in
Sessions are suitable for all abilities and can be adapted to your needs.
Please contact Sam before booking to discuss availability & timings to meet online.
A single gentle movement session online with space to pause, reflect and reset.
Stretch & Restore sessions combine accessible movement with mindful check ins and supportive coaching conversations. These sessions are designed to support nervous system regulation, rest and reconnection.
Sessions may include:
• gentle stretching or floor based movement
• breathing and grounding practices
• reflective conversation
• time to slow down and check in
Sessions are suitable for all abilities and can be adapted to your needs.
Please contact Sam before booking to discuss availability & timings to meet online.
About Sam
I have been a personal trainer and fitness instructor since 2015, supporting people to build strength, confidence and a healthier relationship with movement.
Alongside my work in fitness, my background as a Samaritans listening volunteer and holistic therapist has deeply shaped how I work with people, placing empathy, safety and genuine connection at the centre.
Like many women, I have experienced my own ups and downs with body image, self worth and exercise. Those experiences led me to focus my work on women’s health, empowerment and movement for mental wellbeing, not punishment or perfection.
I am currently training as a counsellor, which informs my reflective, person centred approach to coaching. My work brings together gentle movement, conversation and reflection to support women through different seasons of life
Women’s health coach
As a women’s health coach based in Hertfordshire, I work with women of all ages to feel strong, confident, and connected to their bodies. I have supported many women through their fitness journeys before and after pregnancy, helping them rebuild strength and find balance postnatally.
I am also a qualified menopause coach and passionate about helping women navigate this stage of life with energy and confidence. I currently run a Menopause support session at Everyone Active Hartham on a Tuesday evening as well as a core and stretch class online via SMASH. See below for class details.
My coaching goes beyond physical health. I have studied how the modern world and media shape women’s relationships with diet, exercise, and body image, and I am committed to helping women find a sustainable and positive approach to wellbeing.
Injury Prevention and Recovery
Using The Biomechanics Method of corrective exercise, I create personalised plans to ease muscle and joint pain and improve how your body moves day to day. This can be woven into your regular training sessions or used to focus on specific problem areas.
I assess common movement imbalances, explore how they affect your joints and soft tissue, and guide you through corrective exercises that feel achievable and supportive. I also hold a Certificate in Hypermobility Coaching, which helps me work safely and confidently with clients who experience joint instability or persistent discomfort.
Together, these approaches can reduce pain, improve posture and support long‑term recovery in a way that feels steady, sustainable and empowering.
Personal Training
I offer one-to-one personal training for women across Hertfordshire, including at-home sessions, outdoor sessions, and online coaching. My focus is on helping you move better, feel stronger, and achieve lasting results in a way that fits your lifestyle.
As a certified Biomechanics Method specialist, I help clients improve mobility, correct imbalances, and move with less pain. I am also qualified to work with pre and postnatal women and those experiencing menopause, offering safe and compassionate training throughout all life stages.
Each personal training session is tailored to you and combines physical training with mindful coaching to support both body and mind.
Life Coaching
Alongside personal training, I offer life coaching to support people in building confidence, navigating challenges and creating meaningful change. My sessions provide a calm, reflective space where you can explore what matters to you, set intentions and develop habits that feel sustainable and aligned with your values.
I hold a Certificate in Humanistic Counselling and am currently working towards the diploma. This training deepens the way I listen, communicate and support clients, bringing greater empathy, understanding and attunement to every coaching conversation.
Fitness Classes
I currently teach a range of group fitness classes at four local Hertfordshire gyms, open to members and non-members. My sessions include spin, cardio, conditioning, and stretch classes designed to build strength, mobility, and overall fitness.
Classes take place at:
Wodson Park Leisure and Sports Centre, Ware
Hartham Leisure Centre, Hertford
John Warner Sports Centre, Hoddesdon
Laura Trott Leisure Centre, Cheshunt
Each class follows the SMASH ethos of enjoying movement, building confidence, and celebrating what your body can do.
I also co-run the SMASH online classes every Wednesday evening evening and alternate Saturday mornings with varied sessions to help you move, strengthen, and reset from home.
Contact Sam
I would love to hear from you. Whether you are interested in personal training, women’s health coaching, or joining a class, please get in touch to discuss your goals. I offer a free initial chat to see how we can work together to support your health and wellbeing