Create routines that move your life.
Personal development should be personal. That’s why our coaching flexes to your pace, your goals, and your style. We help you align your mindset and movement habits to create sustainable motivation towards the most important thing — the life you want to live.
Mindset. Movement. Momentum.
Mindset Coaching
1:1 virtual sessions with a Certified Professional Coach
From major life transitions to negative self-talk to just feeling “stuck” in life or purpose, most people don’t have the objective support they need. That’s where Heather comes in.
Sessions with Heather focus on you in the moment. She’s trained to see not only the bigger picture, but the deeper person that often gets overlooked in challenging or uncertain times.
Together, you’ll identify the values that truly dive you, the goals that make your life meaningful, and the methods that get you where you want to be.
Fitness & Nutrition Coaching
1:1 virtual sessions with a Certified Fitness & Nutrition Coach
Every body is different and what works for someone on Youtube or that one guy at your gym most likely isn’t what you need. That’s where Sam comes in.
Sessions with Sam start off exactly where you are. He goes deep to understand what you want out of a workout, the amount of time and effort that makes sense for you, and the spark that will get you going without burning you out.
Together, you’ll develop a fitness plan that fits into your everyday life and a nutrition guide that maps to your preferred menu.
The Body of Work Method
A supportive framework that aligns intentions, values, and routines to create sustainable motivation.
External Goals
We start with what you want — the vision you have for yourself and your life. Together, we explore those goals, define their importance, and establish a direction to achieving them.
Internal Growth
From there, we get curious — about what makes you thrive as well as what holds you back. Together, we figure out how to re-work thought patterns, internalized beliefs, and habits that no longer serve you.
Intrinsic Motivation
And then, we get there — the moment you no longer need us. Together, we’ll have realigned the life you’re living with the values you hold, so that every day you show up for yourself, and stay there.
Body of Work Packages
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One Month
Feeling disconnected between what you want to do and what you actually follow through on?
This month helps you: make sense of your current patterns and build a clearer connection between how you think, how you feel, and how you move.Includes:
30 min joint consultation with both Heather and Sam
Two 60 min coaching sessions with Heather
Two 45 min fitness sessions with Sam
(in-person options available in Los Angeles)Custom self-led fitness plan
Custom reflection prompts
Light follow-up summary + next steps
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Three Months
Ready for your energy, goals, and actions start working in sync?
This quarter helps you: build clear, repeatable routines that support both your mindset and your body,Includes:
30 min joint consultation with both Heather and Sam
Six 60-min coaching sessions with Heather
Six 45-min fitness sessions with Sam
(in person options available in Los Angeles)Custom self-led fitness plan
Custom reflection prompts
Light check-in messaging between sessions
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Six Months
Looking to shift your priorities and build habits that not only stick but actually motivate you?
This 6-month program helps you: bridge the gap between your intentions and your actions with intentional systems built and sustained by you.
Includes:• 30-min consultation with both Heather and Sam
• 12 60-min coaching sessions with Heather
• 12 45-min fitness sessions with Sam
(in person options available in Los Angeles)• Custom fitness plan, updated as needed
• Custom reflection prompts and support tools
• Check-in messaging between sessions
• 30-min wrap-up session with both Heather and Sam.
Partners in Life and Work
Sam and Heather Cowan combine personal coaching and physical training to support meaningful, sustainable growth.
Different strengths, shared values, one mission: to help you feel more aligned in your body, your routines, and your life.