The Coastal Compass

Embody • Rewire • Rooted

Packages

  • Menopause isn’t just a phase—it’s a life shift that asks for intentional, embodied change. Through personalized coaching, we’ll help you rebuild habits, reframe what’s holding you back, and create daily rhythms that empower your energy, mood, and vitality.

    Your coaching experience will include:

    • Habit-building for sleep, movement, recovery & nutrition

    • Daily rhythms to support stress resilience and hormonal balance

    • Strength-based conditioning for bones, muscles & metabolism

    • Reframing old patterns and building self-trust

    • Nervous system tools for emotional regulation and grounded calm

    • Breathwork and vagal regulation to soothe your whole system

    • Tools and confidence to help you feel grounded, strong, and fully you

    Optional Therapeutic Support:

    To integrate and complement your coaching journey, you may choose:

    • Acupuncture — for hot flushes, sleep, mood, hormonal balance

    • Reflexology — for nervous system reset and stress relief

    • Lymphatic Therapy & Cupping — for detox, puffiness, and immune support

    • Scar Tissue & Fascia Work — to restore movement and ease tension

    • Vagus Nerve Techniques & Breathwork — for embodied calm and deeper regulation

    What’s Included

    • Full consultation and personalised menopause profile

    • Tailored plan covering nutrition, movement, and lifestyle strategies

    • Access to coaching sessions and hands-on bodywork therapies

    • Home care resources: rehab plans, breathwork, strength exercises, and habit tools

    • access to my PDF menopause booklet, including recipes, exercises and lifestyle support

    • Ongoing support and progress reviews to adapt your plan as you evolve

  • Pain and injury don’t just live in your muscles or joints — they ripple into every part of life, affecting how you move, think, and feel.

    At The Coastal Compass, we take a coaching-first approach, combining movement, education, and nervous system work to help you truly understand your pain and take back control. This isn’t about quick fixes — it’s about creating sustainable changes that keep you strong and confident for the long run.

    Your coaching experience will include:

    • Understanding the root causes of your pain

    • Safe, progressive strength and movement plans

    • Nervous system regulation to reduce pain and flare-ups

    • Reframing fear, frustration, and limiting beliefs

    • Recovery routines for stress, sleep, and energy

    • Tools to manage setbacks and stay motivated

    Optional hands-on therapies can be added to support your body’s healing and integration:

    • Acupuncture for pain relief and tissue recovery

    • Scar Tissue & Fascia Work to restore mobility

    • Reflexology & Vagus Nerve Techniques for pain regulation

    • Lymphatic Therapy & Cupping for swelling and recovery

    Together, we’ll create a pathway to recovery that empowers you to move freely, rebuild confidence, and live without fear of pain holding you back.

  • Living with a complex or chronic health condition can be frustrating and isolating. You might feel as though your body has turned against you, and traditional care doesn’t always offer the whole-person support you need.

    At The Coastal Compass, we take a coaching-first approach to help you understand your body, uncover root causes, and create sustainable changes that improve daily life.

    Your coaching experience will include:

    • Building routines to reduce stress and flare-ups

    • Strengthening safely with tailored movement plans

    • Nervous system regulation for pain, fatigue, and overwhelm

    • Nutrition and recovery strategies to support energy and immune health

    • Reframing unhelpful patterns and rebuilding self-trust

    • Practical self-care tools you can use every day

    Optional therapeutic support is available to complement your coaching and provide targeted relief:

    • Acupuncture for pain, sleep, and energy balance

    • Reflexology for stress reduction and nervous system reset

    • Lymphatic Therapy & Cupping for swelling, detox, and immune support

    • Scar Tissue & Fascia Work to restore movement

    • Vagus Nerve & Breathwork techniques for deep calm and regulation

A woman exercises on a Pilates reformer machine with assistance from a trainer kneeling on the floor.
People exercising in a gym, one person lying on a mat doing a crunch, another person sitting and smiling, and others in various poses.
Two women practicing Pilates on a mat in a gym, performing a partner stretch involving the legs and arms. The gym has dumbbells, weights, and exercise equipment in the background.
A woman receiving a Pilates reformer training session with an instructor standing next to her, both in a fitness studio with exercise equipment and mirrors.
Home gym with weights, a dumbbell rack, exercise mats, stability balls, a mirror, and a stairway to an outside deck.
A person practicing Pilates on a reformer machine in a fitness studio with a mirror, clock, and gymnastics equipment in the background.
A man lying on a Pilates reformer machine, engaging in a leg exercise with straps attached to his feet, in a gym setting.

Health and Well-being Coaching

Testimonials

  • "When I approached Sammy, 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 Sammy listened with depth & understanding to create an exercise routine which met all my goals. As I live a couple hours away from Sammy, 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 Sammy answering any questions I had & Sammy offering other exercises when needed. Wished I lived closer so I could have regular face to face sessions.. thanks Sammy for everything" x

    Alex Giffoni

  • "Samantha 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 Sammy's help. Wow. From the first moment, I felt safe in Sammy'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 Sammy 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 Sammy at Coastal Therapies highly enough."

    Frankie Downey

  • "Having spent an eternity struggling with my mobility, I contacted Samantha, 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 Samantha but thank you so much for what you have done for me".

    Mark Hales