Planting Seeds: A Women-Centred Wellbeing Workshop
As we move into spring, this session offers space to pause and consider what you would like to grow in the months ahead.
Planting Seeds is a one-hour women-centred wellbeing workshop combining gentle movement, guided reflection and a simple creative intention-setting practice.
You can expect:
• Accessible, low-impact movement suitable for all abilities
• Time to reflect on energy, priorities and direction
• A supportive, non-judgemental group environment
• Practical tools you can carry into everyday life
This is a women-centred wellbeing session, open to those who feel comfortable in that space.
No fitness experience required. You do not need to be flexible or confident in group settings. Just come as you are.
Date: Sunday 22nd March
Time: 12:30pm – 1:30pm
Location: BEAM, The Wash, Hertford, SG14 1PS
Price: £10
Spaces are limited.
This workshop is the first of regular women-centred wellbeing sessions running 1–2 times per month.
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.
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.
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.
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 design personalised programs to address muscle and joint pain and improve overall movement quality. My approach includes:
Assessing common musculoskeletal imbalances
Understanding how these affect bones and soft tissue
Selecting and teaching corrective exercises for your specific needs
Creating progressive exercise plans to resolve the root cause of discomfort
These techniques can help reduce pain, improve posture, and support long-term recovery.
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 help women build confidence, overcome challenges, and create meaningful change. My coaching sessions provide space for reflection, goal setting, and growth, helping you build stronger habits and a more balanced mindset.
I am currently studying a Certificate in Humanistic Counselling, which is enhancing my ability to support clients with empathy, understanding, and effective communication
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 Tuesday lunchtime focusing on core, strength, and stretch, and on rotation on Thursday evening and Saturday morning 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