Health and Well-Being Coaching
(Pilates reformer, equipment and exercise prescription coaching)
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"Sam at Coastal Therapies has been a complete inspiration to me. After reaching rock bottom and barely able to function with many ancient injuries, aches, pains, in addition to a frozen shoulder, I sought Sam's help. Wow. From the first moment, I felt safe in Sam's hands with her friendly, supportive, non-judgemental expertise and deep knowledge of how the body works. The sessions involved one-to-one guidance on the reformer and mat work, with lots of adaptations made by Sam to accommodate and fine tune the exercises to my particular needs and limitations. The sessions are so enjoyable, filled with fun and undivided attention. I can't recommend Sam at Coastal Therapies highly enough."
Frankie Dowling
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"When I approached Sam, I was trying to get back into some sort of exercise habit alongside strengthening my body and increasing mobility in areas including my wrists. I loved how Sam listened with depth & understanding to create an exercise routine which met all my goals. As I live a couple hours away from Sam, she found visuals/videos of the exercises she felt with her knowledge and experience would be an ideal fit for me. These proved to be a great help alongside Sam answering any questions I had & Sam offering other exercises when needed. Wished I lived closer so I could have regular face to face sessions.. thanks Sam for everything" x
Luciana Corp
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"Having spent an eternity struggling with my mobility, I contacted Sam, at Coastal Therapies, to see if she might be able to help me. She spent a great deal of time analysing my concerns and constructed a six week program to address my concerns and lack of mobility. This included reformer sessions, pilates instruction and various videos and articles which have helped me significantly. All delivered in a fantastic client focussed manner which made me feel great. What can I say to Sam but thank you so much for what you have done for me".
Mark Hales
Do you need support to positively change your life? Are you living with a chronic health condition or chronic pain? Have you spent years devoted to your family or career which has impacted your physical and mental health and taken all of your time and energy? Now is the time to invest in yourself and your future health and wellbeing.
Maybe you have an injury which has passed its tissue healing time and continues to give painful sensations such as Lower Back Pain, Disc Bulges, Chronic Overuse Injuries, Inflammatory Injuries, and Muscle Imbalances / Compensations. Living with pain can overshadow the joy of life and change your positive outlook to a feeling of hopelessness, limiting your enjoyment of family time, playing with the children or grandchildren or even managing daily tasks.
Chronic /inflammatory health conditions such as Diabetes, Cardiovascular disease, Obesity, Anxiety, Depression, Rheumatoid Arthritis, hormone driven Cancers and Autoimmune diseases respond incredibly well to regular exercise, a whole food diet, social support, stress and environmental toxin reduction as well as small daily health routines. These lifestyle behaviours have shown to stabilise and even reverse chronic health conditions and eliminate the likelihood of future co / multimorbidities in many contemporary clinical studies.
Chronic conditions require a holistic approach, supporting several aspects of a patient multi-dimensional wellbeing (Holmes et al., 2019: Rogers, 1995: Taylor et al., 2018).
To achieve goals we need to work with our:
Mindset, intrinsic motivations beliefs and values
Addressing chronic pain and health conditions
Strength, stability, coordination and cardio vascular health
Nutritional needs and hydration
Environmental toxins
Self compassion & acceptance
Health behaviours / daily routines
Our relationships, work lives, routines and social support
I am a 44 year old mum of four wonderful children, living with my incredible family in North Devon, enjoying an outdoor sporty life in the most beautiful countryside and glorious beaches. From college I went into health and social care and worked, trained and qualified in a variety of secondments, roles in therapeutic mental health, women’s safe houses, street homeless outreach, young persons complex needs and finally four years writing, teaching life skills & health and wellbeing courses at The Amber Foundation, with a good record of successful moves into independence, work / education and positive health outcomes...........
Please scroll to the bottom for full bio
Debs Nettley
“After over 20 years of back problems with reoccurring injuries (spasms/bulge/herniation) this is first time I've ever had an injury and stayed really positive & felt there is a way forward for me. I've felt so supported not only during the injury but also with the rehabilitation.
The physio app is perfect as I'm not great at working from sheets or the Internet or from memory (I suffer with short term) and the videos are so helpful. I love how you can mark each exercise with pain/progress/feedback and can communicate with Sam. Where do I start with the therapy? How can I describe it... It's like having a week long retreat in one session!! I absolutely Love that she doesn't just offer just one therapy but chooses a combination to suit your injury and your bodies needs eg. bowen, massage, cupping, ultrasound, hot stone, acupuncture. It's feels quite life changing to have found Sam as I now have treatment, rehab and strengthening all within one person. She really is a superhuman and I feel so grateful for her time and energy. I feel like I finally have hope for being able to continue with the activities (surfing, sailing, swimming, hiking, yoga) that I love so much and the life I'd like to continue living, you've given that back to me. THANK YOU SO MUCH SAM”!
“Sam got a gift and with her education can find and fix all what needs fixing! The therapy she used and massage were great on my trap nerve, the exercises work wonderfully too. Thank you Sam”
There are many options depending on your needs, wishes, finances and time availability. I offer coaching for lifestyle change, looking at behaviours which cause inner conflicts affecting health, wellbeing, relationships and obtaining the life you want. I will support you to create small daily habits which lead to big positive gains quickly.
I also have a particular passion for supporting women aged 40+ to get joyfully serious about life long health routines, habits and goals for well-being, vitality and longevity into the best years of their life.
My health coaching packages can include:
Gold standard health information
Chronic health conditions support
Nutrition for every stage of life including pregnancy, menopause and chronic health conditions
Goal setting behaviours for optimum physical health
Exercise for health and wellbeing
Exercise for chronic health issues
Exercise for injury rehabilitation
Goal setting and revision of goals
In person private exercise prescription and PT plus videos and PDF programmes for your individual goals and desires
Bodywork
Tier 1
Six week programme to significantly improve your physical, mental, emotional health and wellbeing. This programme has strong emphasis on all pillars of health. You will need to allow time to ask questions, play with ideas, look at dreams and desires, write goals, self-reflection, apply daily health routines and be open to new ideas. You may want to warn loved ones that you could be distracted for a little while, but it will be worth it.
Readiness questionnaire
Goal setting, motivational interview coaching to overcome inner conflicts, support to establish routines, plus weekly reviews.
Motivational support via text / emails daily.
Six private 60min Pilates reformer, exercise prescription / personal training session + 30mins of bodywork post exercise treatment.
One x 30min online coaching session per week.
Weekly videos and PDF resources specific to your ever changing individual needs
Nutritional information, plans and meal ideas suitable for optimal health for any stage of life or any health condition.
Health and well-being information for simple daily practices to optimize mental and physical wellbeing.
Options to build your own coaching plan after the six weeks.
Please note you will need to commit at least one hour per day for movement, plus daily reading and writing time for six weeks.
Investment £899.00
Options to spread payments within a contract timeframe.
Tier 2
Six week programme
Readiness questionnaire, motivational interview and goal setting.
6 x weekly 1x 60 minute private Pilates Reformer, exercise prescription / personal training session and 1 x 30 minute bodywork treatment.
Weekly videos and PDF resources specific to your goals and desires, muscle imbalances, injuries or health conditions.
Please note you will need to commit at least one hour per day for movement for six weeks.
Investment £479.00
Options to spread payments over a contract timeframe.
Tier 3
1 x 90 minute consultation to establish goals and desires, assess muscle imbalances, injuries or health conditions plus 1 x 60 minute private in person exercise prescription session .
Plus a six week homebased programme building in frequency and load over six weeks, designed for your individual needs.
2 x 30 minute bodyweight mat sessions videos and PDF.
2 x 30 minute upper body resistance bands and weights sessions videos and PDF.
2 x 30 minute lower body resistance bands and weights sessions videos and PDF.
£249.00
Private in person / online Reformer and studio equipment clinical exercise for injuries / health conditions, or to build strength, stability and wellbeing starter pack.
£55.00 single 60 min session
6 x 60min block sessions + home-based personal plan
£299.00
Online reformer & mat class for strength & fitness (starting June 2024)
£100.00 for 10 class pass or £12.00 drop in.
Semi private Reformer, stability chair, barrel and strength training equipment (4 participants) six week program to get out of back pain. (Feb 2024)
1 x semi-private class per week, plus anatomy & physiology, pain science information and support for back pain, videos and PDF for home rehab exercises to commit to as well as on-going support and options to join subscriptions post program.
£25.00 per week for six weeks (options to continue as a group for maintenance exercise post course for a set period, I will then help you find a group instructor or welcome you to online classes or subscriptions).
Online coaching community (coming soon)
Online consultation to evaluate your needs, desires and goals.
Options to connect with community members.
Weekly online video coaching.
Access to weekly online classes.
Personalised 12 week plan.
Personalised videos.
Access to nutritional meal plans and recipes.
Access to health tips and daily motivations.
Price to be confirmed
Please email enquiries@coastaltherapiesdevon.co.uk to arrange a consultation.
My journey to life coaching
I am a 44 year old mum of four wonderful children, living with my incredible family in North Devon, enjoying an outdoor sporty life in the most beautiful countryside and glorious beaches. From college I went into health and social care and worked, trained and qualified in a variety of secondments, including roles in therapeutic mental health, women’s safe houses, street homeless outreach, young persons complex needs and finally four years writing and teaching life skills and health and wellbeing courses at The Amber Foundation, with a good record of successful moves to independence, work and education and positive health outcomes.
After moving to North Devon we opened a successful coffee shop selling wholesome food, juices, tea and coffee near the sea. I quickly knew this wasn’t for me as I missed working with people on a deeper level. I completed two intensive ITEC diplomas with Devon Academy in Body Massage and Sports Massage and spent 11 years working in clinics, teaching for massage schools and building my own practice whilst continuing to train in many more diplomas in complementary and clinical sports and exercise rehab diplomas.
Continuing my journey…… my wonderful family supported me to go to university, I undertook a Sports Science degree, but quickly found I had no interest in working with athletes and found it difficult to blend what I was researching and practising with my bodywork clinical practice at home, so I switched to the BSc Health and Wellbeing Practitioner Degree.
It was a very tough journey for myself, my husband and four children and I am eternally grateful for their kindness and support throughout. Over three years my areas of study included; anatomy, physiology, pathologies, medications and rehab for chronic health issues, exercise prescription for chronic health and pain conditions, current public health education, nutrition across the lifespan, community psychology and behaviour change, advanced lifestyle practitioner/ coach for chronic health, comorbidities, inflammatory diseases and Personal Training for the general public. My placements were prehab and rehab for Cancer patients, active choices for over 55’s with health conditions and social prescribing.
My dissertation project researched the question “What are the experiences of person-centred support for people living with long-term health conditions including those who are underrepresented in society?”
I have a passion for person centeredness – empowering people to use their own innate wisdom, to support self-autonomy, build confidence, self-belief and strength, physically, mentally and emotionally to self-manage health conditions effectively. I believe in promoting independence and empowering people with support. I encourage and believe in equal partnership working to overcome any barriers negatively impacting an individual’s quality of life.
Partnership working between client and professional was identified as a top significant factor for successful self-management of conditions (Rogers, 1995: Taylor et al., 2018: Grover et al., 2021: Clark et al., 2018). My research project confirmed power, balance and self-autonomy as key ingredients, along with feeling listened to and sincere kindness and compassion (humanistic). Goal attainment had the most successful outcomes when behaviour change theories were applied to work through inner conflicts to find intrinsic motivations, self-compassion and self-belief to achieve incremental goals (Sarfo et al., 2023: Ntoumanis, 2021:Deci & Ryan, 2012: Powers et al., 2015:).
I will post parts of my dissertation but cannot post the full project to ensure I maintain confidentiality of interviewees.
University was a period of huge personal growth, I had to overcome many barriers and old beliefs. I experienced high stress and a lack of sleep (ironically studying Health and Wellbeing) which brought on old chronic pain and health issues I have since overcome. I also fractured my talus the day after I finished university and am still on my journey of recovery and rehabilitation, which has been a rollercoaster but I have found peace with it and I feel positive about a full recovery. I only mention this to highlight some personal experience of working with previous chronic pain and injury.
I received a BSc 1st class honours degree and have since gone on to do a comprehensive certification in Pilates, reformer, stability chair and barrel equipment for private and semi-private coaching. My husband and I have built a fabulous space to facilitate coaching and PT as well as revamping the bodywork studio. I have been prescribing exercises for four years with great success for clients and spent a lifetime advocating and supporting individuals to exercise, eat the whole foods for positive mood & health and tried and tested behaviours / trends to support positive mental and emotional health.
My aims for 2024 are to continue to recover from a very busy period, catching up on all the books I have wanted to read, continue weekly research and to write blogs and create videos for subscribed clients, whilst having a good ratio of career, selfcare and family time. My aim is to continue to give a quality service in my peaceful little space. I work well with one to one or very small groups to achieve a piece of work and allow people to then move into my online subscriptions or groups classes with one of the many incredible North Devon based teachers.
I would describe myself as a very down to earth, outdoorsy, active person who enjoys the simple things in life. I am kind and compassionate, positive and motivational. I live and breathe anatomy, physiology, exercise, health and wellbeing, I still get knocked off balance and I am far from perfect, but I am consistent and holistic health and wellbeing are my joy.
Health and Well-being Coaching
Client case study:
Prostate Cancer, Low back Pain and Depression.
References
Ehrman .J.K.(2013). Clinical exercise physiology (3rd.ed.) Human Kinetics.
Fairey, A. S., Courneya, K. S., Field, C. J., & Mackey, J. R. (2002). Physical exercise and immune system function in cancer survivors: a comprehensive review and future directions. Cancer, 94(2), 539-551.
Buckley, J. P. (2008). Exercise physiology in special populations e-book: Advances in sport and exercise science. Elsevier Health Sciences.
Bandura, A. (1986). Social foundations of thoughts and action: A social cognitive theory. Englewood Cliffs, NJ: Prentice-Hall.
Edmunds, J., Ntoumanis, N., & Duda, J. L. (2007). Adherence and well-being in overweight and obese patients referred to an exercise on prescription scheme: A self-determination theory perspective. Psychology of Sport and Exercise, 8(5), 722-740.
Eynon, M., Foad, J., Downey, J., Bowmer, Y., & Mills, H. (2019). Assessing the psychosocial factors associated with adherence to exercise referral schemes: A systematic review. Scandinavian journal of medicine & science in sports, 29(5), 638-650.
Fox, K., Biddle, S., Edmunds, L., Bowler, I., & Killoran, A. (1997). Physical activity promotion through primary health care in England. British Journal of General Practice, 47(419), 367-369.
Campbell, F., Holmes, M., Everson-Hock, E., Davis, S., Woods, H. B., Anokye, N., ... & Kaltenthaler, E. (2015). A systematic review and economic evaluation of exercise referral schemes in primary care: a short report. Health technology assessment, 19(60).
Courneya, K. S., Segal, R. J., Mackey, J. R., Gelmon, K., Reid, R. D., Friedenreich, C. M., ... & McKenzie, D. C. (2007). Effects of aerobic and resistance exercise in breast cancer patients receiving adjuvant chemotherapy: a multicenter randomized controlled trial. J Clin Oncol, 25(28), 4396-4404
Physical activity | Topic | NICE
Get fit for free - NHS (www.nhs.uk)