🌿 6-Week Wellbeing Coaching Programme

Starting January 2026

A focused, supportive 6-week programme to help you reset your energy, reduce stress, balance your hormones and build healthier habits that last.

✨ What’s Included (6 Weeks)

• 1 x Deep-Dive Call (60 mins)

• Personalised Wellbeing Plan (movement, stress, sleep, hormones, breathing, mindset)

• 2 x Follow-Up Coaching Calls (40 mins)

• Group live sessions (movement, breathwork, stress reset, workshops)

• Check-ins + accountability support

💶 New Price Options (for a 6-Week Programme) Before DECEMBER 10th

€200 total

(includes all calls, plan + group sessions)

You can pay in one installment or 3 installments of €67

After December 10th, price goes up to €275

🌿 4-Week Stress Detox Programme – January Edition

Movement | Breathwork | Stress Relief | Lymphatic Health | Mindset

Reset your body and mind this January with our transformative Stress 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 Before December 20th

Full 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 ( 45 mins- 1 hour))
  
• 📝 PDF Support Material / Journal Prompts
• Optional Whatsapp for info/support/accountability

💬 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:

• Four Live Sessions – 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

Live Group Sessions 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

• 4 Live Zoom Sessions (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

Earlybird €140

Five Pilates based Fitness sessions - Strong body & mind

Open to all levels 45 mins 6.30pm - 7.15 pm

Weights & bands are optional

Seanscoil Sailearna, Indreabhán

Starts 3rd, 10th & 24th November, 1st & 8th December

Please bring your own mat €65

Free Christmas fun run an Spidéal

Friday 12th December 6.30pm

Wear your jumpers, lights, hats

4-5k jog, all welcome

Rang Nollag, Festive Fitness and Relaxation

Wed 10th December 7pm

Seanscoil Sailearna, Inverin

Christmas music workout

wear your christmas jumper/hats

Breath + relaxation to finish

Special drop in 10euro

Meeting Gteic carpark, behind An Ceardlann

Friday November 7th 6.30pm - Dec 12th

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

We will aim to do a warm up and cool down together.

It is a social fun series.

No competition!

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

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]