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If you're not quite sure what your body needs, or you've been trying to work around pain, pelvic floor symptoms, old injuries or movements that just don't feel right, this is where I recommend starting.
Initial Consultation & Movement Assessment
This isn't just an hour of me watching you move.
We'll spend time talking through your movement and exercise history, any pain, injuries or pelvic floor symptoms you're experiencing, what you're currently doing and what you'd really like to get back to doing.
Then we'll look at how your body is moving.
I use a simple 6-step movement assessment, looking at movements like a toe touch, squat and how you shift your weight. I'm looking at how you breathe, where you find movement easily, where you might be compensating and what could be contributing to the things you're feeling.
From there, we'll actually start working on it.
I'll guide you through breathing, mobility and movement strategies specific to what we've found. Sometimes relatively small changes in how you're breathing, standing or accessing movement can make a big difference to how something feels, so my goal is for you to leave with things you can start using straight away.
After your assessment, you'll receive:
My recommendations based on what we found during your assessment
Specific breathing and mobility exercises to start working on at home
Guidance on how to use these alongside your current strength training, yoga/pilates, running, surfing or other movement
A clear recommendation for what I think your next step should be
For some people, the assessment and recommendations are enough to go away and work on independently. For others, it makes sense to continue with a couple of private sessions so we can build those changes into strength and movement.
Initial Consultation & Movement Assessment | $150
I don't provide hands-on treatment or internal pelvic floor assessment. If I think you would benefit from seeing a Pelvic Floor Physiotherapist or another health professional, I'll let you know.
Foundation Coaching Package
Initial Assessment + 2 Private Coaching Sessions | $250
If you'd like a little more support than a single assessment, the Foundation Coaching Package gives us three sessions together to understand what's going on and then put what we learn into practice.
Session 1: Understand
We start with the full Initial Consultation & Movement Assessment above.
We'll talk through your history and goals, assess your breathing and movement, and start working with the strategies I think will make the biggest difference for you.
You'll leave with specific things to practise between sessions.
Sessions 2 & 3: Build
This is where we take what we've learned about your body and start applying it to movement and strength.
We might work on your squat or hinge, loading through one leg, pushing and pulling, rotation, impact or whatever is most relevant to you and what you want to be able to do.
The goal isn't to give you a long list of corrective exercises to do forever (although you may need to start here).
I want you to understand what helps your body move and feel better, then learn how to carry that into lifting, running, surfing, playing with your kids or simply feeling good when you move.
By the end of your three sessions, you'll have a much clearer understanding of your body, what to work on and where to go next.
Ongoing 1:1 Coaching
You don't need to commit to ongoing personal training before we've even met.
Once we've completed your assessment or Foundation Coaching Package, we'll have a much better idea of what kind of support will actually be useful for you.
Some clients continue with regular private strength coaching. Some move into my small group Strength & Conditioning classes. Others take what we've worked on and continue independently.
If we continue privately, sessions are personalised around your goals and can include strength training, mobility, breath and pressure management, pelvic floor considerations and gradually building your capacity for the things you want to do.
Ongoing Private Coaching | $90 per session
See pricing page for pack options.
Sessions are available in person in Cowes, Phillip Island, or online via Zoom.
If you are early postpartum or experiencing significant pelvic floor symptoms, I may recommend working with a Pelvic Floor Physiotherapist alongside your coaching.
Zoe got to know how my body works and moves, as well as my aches and pains. And slowly but surely she has fixed my lower back ache. With breath work to correct my posture and helpful cues to keep good form throughout the workouts. I am thankful to have found a way to push myself and still feel good for it the next day.
— Renee Samson
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