💬 From Me to You:

I get it! I have two children, I run a business, and I’ve spent the last 15+ years helping over 60,000 women move, breathe, and live better. I created Strong and Calm because I know what it’s like to need more energy, more support, and more peace but have zero time to find it.

This isn’t a programme that asks you to hustle harder.

This is a programme that helps you come back to yourself , radiant and ready to live!

✨ What You Get:

• One Weekly Live Session – movement, breathwork, mindset & connection (replays available!)
  
• Short, Self-Paced Workouts & Yoga Sessions – efficient strength & mobility training for real life
  
• Functional Breathing Tools – to calm anxiety, manage stress, and boost focus in minutes
  
• Mindset & Stress Relief Practices – powerful tools to rewire habits and reconnect with yourself

Delivery on Zoom and emails over 6 Weeks

• 1x Weekly Live Group Session on Sunday morning 9.30am (30-45 mins)

• On-demand videos & resources for self-paced practice

• Optional community group for accountability (WhatsApp )

• Weekly reflection journal or prompt

Core Elements Each Week:

• Fitness & Strength Training (bodyweight and/or dumbells, band)

• Yoga for Flexibility, Mobility & Recovery

• Functional Breathing & Stress Relief

• Mindset/Positive Psychology Practices

💪 You’ll Walk Away With:

• A stronger, fitter, more toned, mobile body (with less pain & tension)
  
• A calm, resilient nervous system (yes, even when life’s chaotic)
  
• Tools you can return to anytime — not just during the 6 weeks
  
• A deep sense of calm, a glow, an inner strength, feeling connected again
  

🕒 Designed for Your Life

• Flexible Format: Just 2–3 hours per week (or less)
  
• Live Weekly Support: Stay connected and accountable
  
• All Replays & Resources Provided

• Weekly Live Zoom Session (30-45 mins on Sundays 9.30am)
  
• 3–4 Short Videos per Week (10–25 mins each)
  
• 1 PDF Guide/Workbook per Week
  
• WhatsApp Group (optional) for community & check-ins
  
• Weekly Reflection Prompt
  

Full price €189

or 3 x installments €63 before 3Nov

🌿 4-Week Sweat Detox Programme – November Edition

Movement | Breathwork | Stress Relief | Lymphatic Health

Reset your body and mind this November with our transformative Sweat Detox Programme

a guided 4-week online programme designed to support your natural detox systems and bring your hormones back into balance.

This holistic programme combines:

🌀 Targeted Movement to stimulate circulation & detox pathways
🌬️ Breathwork for nervous system and stress regulation
💆‍♀️ Lymphatic Drainage Exercises to support internal cleansing
🧘‍♀️ Stress Management Tools to reduce cortisol and balance hormones
> 🔄 Daily Detox Practices to help your body reset naturally

You’ll get:

• ✔️ Access to on-demand content to follow at your own pace
  
• 📅 Two live sessions to connect, move, and breathe together
  
• 📘 Weekly guides to help you stay on track
  

💥 Early Bird: €90 until Oct 9th

Regular Price: €120

Each week includes:

• 🎥 3-4 On-Demand Sessions (movement, breath, lymphatic work)
  
• 🧘 Daily Mini Practices (5–10 min)
  
• 📅 1 Weekly Focus Topic
  
• 💬 Live Session (Week 1 & 4, Sunday 9.30am ( 40 mins))
  
• 📝 PDF Support Material / Journal Prompts

Meeting Gteic carpark, behind An Ceardlann

Friday October 3rd 6.30pm

Light " go at your own pace" fun run along Spiddal prom ( 4-5k)

We will aim to do a warm up together but there is no leader.

It is a social fun series.

No competition!

Just wear good runners and don`t hold anything in your hands as you run.

Join us for a fun run 3k loop jog around Seanamhac bog trail in Casla

Parking is limited so spaces are limited and carpooling advised

Meet at 9.30am Saturday October 18th

A dynamic fusion class.

We will play with Yoga, Pilates, Fitness, Flexibility, Core to build strength and mobility.

And finish with breath and relaxation

Open to all levels.

No impact ( no jumping )

Just you and your mat

Wednesday 7-8pm, Seanscoil Salearna, Inverin

Upcoming term - September 3rd to October 1st

(Next term will be October 22nd - November 19th )

5 weeks, €70

Sinead Mc Kiernan has created and facilitated tailor made Workplace Wellbeing Initiatives for many organisations and communities over the past 15 years.

She has worked with TG4, Primark, Leragas, Uber, H.S.E, University of Galway, Aró Digital, HID Global, ARUP, Wayfair, TTM Healthcare, Meeting Professionals International, Glenlo Abbey Hotel, CAMHS along with many more in Ireland and the UK.

Sinéad has been a speaker at many trainings, events and health conferences and has a unique way of bringing everyone in the room together.

Sinéad holds a Postgraduate Masters in Workplace Wellbeing from Trinity College Dublin along with trainings in Yoga, Pilates, Fitness, Breath, Meditation, Mindfulness, Mental Health and helping women through Perinatal stages.

Workshops for employees

Workshops & Courses for Managers, Leaders & Wellbeing Champions

Online or In person

Off Site Wellbeing Retreats or Outdoor Events

Topics include:

Stress Management

Resilience & Adapting to Change

Sustainable Self-Care

Cultivate a Positive Mindset

Preventing Burnout

Reducing Anxiety

Sleep is our superpower

Daily Movement & Mindset

Healthy Habits at work

Healthy Hybrid Working

Creating an Organic Culture of Wellbeing

Building a sustainable Wellbeing Programme

Each workshop can be tailor made for your organisation.

Cost & length of sessions vary, starting at €450 for 1 hour online workshop

Email [email protected]

🌿 Welcome to Your Path Back to Wellness 🌿

Over the past 15 years, I’ve had the privilege of working with more than 50,000 individuals, community groups, and corporate organisations. I’ve guided them toward vibrant health and lasting wellbeing. Now, I want to bring that same energy, insight and support directly to you.

💫 My Mission:

To share all the skills, tools, and strategies I've developed so you can return to glowing, abundant wellness. It's time to feel clear, energised and connected to your true self again.

Whether you're feeling overwhelmed, run down, or simply want to reconnect with your vitality, I’m here to help you build simple, sustainable daily habits that work with your lifestyle.

🌟 What I Offer

You’ll be supported through a personalised blend of:

Mind-body techniques to bring balance, calm and inner peace

Positive psychology to build resilience and maintain motivation

Stress reduction tools that fit your schedule and needs

Nervous system, sleep and hormone regulation

Transformational functional breathing to optimise your health and energy

Postural awareness and mobility exercises to support your body

Yoga, Pilates and fitness routines tailored to your goals

Qi Gong and acupressure to help you reset, release and relax

👩‍💻 Tailored Programmes for Busy Women

These sessions are created especially for busy women who are struggling to find time for themselves. If you're looking for clarity, purpose and energy, but don’t know where to start, I’ll guide you step by step.

🌱 Start Your Journey

✨ First Steps – €80

Includes:

✔️ One 45-minute video consultation

✔️ A 2-week personalised wellbeing programme

✔️ Follow-up check-in and email support

✨ One-Month Starter Package – €200

Includes:

✔️ Two 45-minute online sessions

✔️ One-month personalised wellbeing programme

✔️ Welcome package, tracking sheets and videos

✔️ Email support and follow-up check-in

✔️ Invitation to online live group classes

✨ Three-Month Transformation Package – €650

Includes:

✔️ Four 45-minute online sessions

✔️ Three-month personal wellbeing programme

✔️ Follow-up check-in call and ongoing email support

✔️ Welcome package, tracking sheets and videos

✔️ Access to all live online group sessions

💬 What You Can Expect in Our Sessions

My coaching style is:

🌸 Relaxed and supportive. We work in a safe, informal space.

🌸 Non-judgmental and empathetic. I coach from the heart.

🌸 Tailored to you. We go at your pace, starting where you are.

🌸 Holistic and intuitive. I combine therapies that support your whole self.

🌸 Empowering. You’ll learn how to reconnect with your own inner strength.

After your initial session, you'll receive a PDF with your personal programme, videos and progress sheets. You can email me at any time with questions or feedback.

Your programme will be designed around your highest current needs, and can evolve over time to support your long-term goals.

✨ It’s Your Time

You don’t need to have everything figured out. You just need a place to begin, and someone to walk with you on the journey.

Let’s bring you back to wellness, vitality and alignment.

I can’t wait to support your journey. 💛

Sinéad