1:1 Private training

Intentional movement. Expert guidance. Support that meets you where you are - in pregnancy, postpartum, and beyond.

  • Prenatal: workouts with modifications by trimester, labor + pelvic floor prep

  • Postpartum: core and pelvic floor strength, mobility, posture, muscular imbalances

  • Symptom specific: diastasis recti (ab separation), pelvic floor symptoms, pelvic girdle pain or SPD, lower back pain, etc.

  • Pre-conception: fertility-focused, hormone balancing

These private sessions are designed to help you move confidently through every stage of motherhood with personalized care, accountability, and education rooted in pre- and postnatal corrective exercise.

1:1 TRAINING

  • Prepare your body — and mind — for birth and beyond.

    This one-on-one prenatal consult combines expert movement assessment, tailored fitness guidance, and a full birth prep strategy focused on pelvic floor mobility, breathwork, and functional strength for labor and recovery.

    What’s included:

    • 60-minute private virtual or in-person consultation with Sam

    • Customized movement assessment and exercise recommendations

    • Birth prep education: pelvic floor release, pushing prep, labor positions

    • Access to the HumanlyWell App for 1 month — includes all prenatal workouts and guided birth prep programs

    Perfect for: Expecting moms in any trimester ready to move safely, address common pregnancy discomforts, build confidence, and prepare their body for birth and postpartum recovery.

  • Rebuild strength safely and reconnect with your body after birth.

    In this 1:1 session, you’ll receive personalized support to assess your core, pelvic floor, and overall movement patterns — with a customized plan to help you return to exercise with confidence and clarity.

    What’s included:

    • 60-minute personalized session (virtual or in-person)

    • Postpartum movement and core strength assessment

    • Education on diastasis recti, pelvic floor recovery, and breathwork

    • A tailored return-to-movement plan for your unique postpartum timeline

    • 1 month access to the HumanlyWell App and postpartum programs

    Perfect for: New moms (4 weeks to 2+ years postpartum) seeking safe, effective guidance to rebuild strength safely and effectively.

  • A customized coaching experience designed to help you rebuild strength with hands-on accountability and a clear plan every step of the way.

    This is for the mom ready to see real transformation. You’ll work one-on-one with Sam through weekly sessions and a personalized training plan that fits your lifestyle, stage, and goals.

    What’s included:

    • 1 private session per week for 8 weeks (virtual or in-person)

    • Customized training plan with weekly workout schedule

    • Access to the HumanlyWell App and workout library

    • Accountability check-ins, ongoing support, and coaching between sessions

    • Tailored modifications and progress tracking throughout your program

    Perfect for: Moms who want to take the guesswork out of their workouts and commit to consistent progress with expert support and structure.

Book here

What the mamas are saying

  • I have to thank you for helping me get my booty back. I received a compliment yesterday that the booty was looking good, thanks to you and these workouts!

    Amanda M.

  • I'm really starting to feel stronger and seeing lots of changes in my body. I think I'm getting definition in my arms I didn't even have pre-baby!

    Morgan K.

  • I consider myself to be a fit mama who works out frequently so when I started the 6-week program I thought this would be a breeze. You humbled me with your intentional exercises, targeting areas I've neglected (hi core, how you been? Never stronger, cool).

    Maria R.

  • I am 9 months postpartum and have been working with Sam/taking her classes for a few months now. Since working with her, my diastasis recti has been healing and I’m getting my booty back (bye bye mom butt, hello samshells!) I’m thrilled with the results and love every second of working with Sam.

    Mary H.

  • For the first time in a while the stiffness and soreness I've been feeling in my groin and inner thighss is going away and I feel so strong! It's crazy what it does for me mentally...like I feel GOOD and confident. Thank you for everything you've taught me so far.

    Amelia H.

  • Your classes have been God sent! All the exercises I've learned since showing up have been a huge game changer for me all around! It's boosted my confidence and guideed me back to basically laern how to workout again!

    Nichole S.