• Show up for yourself, and stay there.

    Body of Work is where your physical journey aligns with the deep internal work of personal growth. Here you create your own transformation, with support of a team, developing sustainable systems that fit the unique rhythm of your life.

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  • Whole Self Development

    Development Coaching + Personal Training
    Work with both Sam and Heather to align your physical goals with the inner work it takes to achieve them.

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  • Development Coaching

    Virtual Sessions + Client-Led Support
    Work with Heather to define your goals, explore what’s holding you back, and discover the person you want to be.

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  • Personal Training

    Virtual Consultation + Personalized Training Plan
    Work with Sam to define your physical goals and develop a plan that fits your life.

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Sam Cowan, CPT & Heather Cowan, CPC

Partners in life and in work, Sam and Heather 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.

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.

  • One-Time

    Feeling disconnected between what you want to do and what you actually follow through on?

    This session 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

    A 60 min coaching session with Heather

    a 45 min fitness session with Sam

    Light follow-up summary + next steps

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  • One Month

    Ready for your energy, goals, and actions start working in sync?

    This month helps you: build a clear, repeatable structure that supports both your mindset and your body,

    Includes:

    30 min joint consultation with both Heather and Sam

    Two 60-min coaching sessions with Heather

    Two 45-min fitness sessions with Sam

    Custom self-led fitness plan

    Custom reflection prompts

    Light check-in messaging between sessions

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  • The Body of Work Program

    Looking to shift your priorities and build habits that not only stick but actually motivate you?

    This 3-month program helps you: bridge the gap between your intentions and your actions with intentional systems built by you.

    Includes:

    • 30-min consultation with both Heather and Sam

    • Six 60-min coaching sessions with Heather

    • Six 45-min fitness sessions with Sam

    • Custom self-led 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.

    Book Now