SOMA Movement
SOMA is a Berkhamsted and online business specializing in female strength and mobility coaching
19/09/2024
📣 2 spaces remaining on the MOVEMENT Revolution - a female focused strength, movement and mobility course!
Here’s from previous participants say
⬇️⬇️⬇️
“I absolutely loved the 10-week course”
“It exceeded my expectations”
“Different to anything I’d done before”
“Teaches you to use your body in a focused and functional way”
“Unlike any exercise class I’d done before and I loved it”
Designed especially for females and coached by a female exercise specialist - we will cover all things from ribs and breath, to core and pelvic floor to finally learning to use and engage your gluts effectively! If you feel stiff and achey or wanting to strengthen and mobilise then come along …. !
Link in bio !
16/09/2024
THE MOVEMENT REVOLUTION
It was an absolute joy to witness this lady discover the muscles and movement she had been searching for - her movement capacity, strength and awareness improved week on week!!
I’m so passionate about training females who are experiencing aches and pains, want to unlock movement and improve athletic performance or want to train their core and pelvic floor following changes during their maternal years!!
Grab one of the last remaining spots on the next MOVEMENT Revolution - small class size of 8 means you get feedback and support! PLUS all participants get access to two additional self led sessions!
Link in bio - all questions answered in DMs
Niamh x
12/09/2024
A MOVEMENT REVOLUTIONARY REVIEW
The Movement Revolution has been designed specifically for the female who wants to understand, re-organise, mobilise, strengthen and transform their approach to movement and exercise - you will leave feeling taller, stronger, more aware and wonderful !
I’m so passionate about bringing females who have experienced physical changes through pregnancy, motherhood and menopause back to the essential movement foundations that are so often missed!
Grab your spot on the next MOVEMENT Revolution - small class size of 8 means you get feedback and support! PLUS all participants get access to two additional self led sessions!
Link in bio - all questions answered in DMs
Niamh x
02/09/2024
New availability!!
So excited to say that I will be coaching at a small gym space at Carmenta Life, Berkhamsted every Monday morning.
If you are a female navigating your maternal years and beyond and you want to improve strength, mobility, tackle chronic aches and pains, train your pelvic floor and core or simply want to revolutionise your movement health then get in touch!
Niamh x
27/08/2024
📣 The MOVEMENT Revolution is back!
After the success of the last 10week course the MOVEMENT Revolution is starting on the 23rd of September @ 7.30pm in Sacred Heart Parish Hall, Berkhamsted !
This course is designed to change how you think about movement, posture, pain, strength and mobility!
It is guaranteed to revolutionise your day-day movement patterns, your athletic performance, weakened core or symptomatic pelvic floor (i.e leaking/prolapse) and help you alleviate those niggly unresolved aches and pains.
The course includes:
1 x weekly 75minute training session
A train heroic account where you will have full coach support - your questions answered
2 x additional solo training sessions (via your TrainHeroic app)
All for £16.50 per week!!
See link in bio for more info and booking!
23/08/2024
📣 website relaunch
I’m so excited to finally get my new website out there.
Thankyou so much to for the beautiful pictures taken at the perfect location in Aldbury …. What a spot.
Thankyou to for the logos and branding colours - your advice and eye for detail has been HUGELY appreciated!
I’m probably not done with you 😂…I often need to be told things a couple of times !!
Last but not least to my dad who sadly didn’t make it to see the final product - you were going to be one of the first receivers …. R.I.P 💔….please send down some of that business skill that you subtly and successfully carried through your career xx
Please do check out the website out and read all about:
📎 1-1 coaching
📎 The SOMA Method | Postpartum and beyond
📎 The MOVEMENT revolution
24/06/2024
🙌 TESTIMONIAL
Working with a mum of two who wanted to get back to achieving her impressive marathon times was one of my greatest pleasures.
Re-establishing movement mechanics and building areas of stength whilst fine tuning mobility and muscle co-ordination required motivation and dedication - we both had that in bundles!!
Mairead worked with me on the “I’ve got this” package! This includes 1x in-person training session per month and 3xweekly solo training sessions using SOMAs very own exercise videos.
Affordable & Effective.
Get in touch if you want to Move, Feel, Perform better !
Niamh x
26/04/2024
📣 Its the MOVEMENT revolution!!
Starting the 23rd of May SOMA will be running a 10-week movement training course!
This course is designed to change how you think about movement, posture, pain, strength and mobility!
It is guaranteed to revolutionise your day-day movement patterns, your sporting performance, weakened core or symptomatic pelvic floor (i.e leaking/prolapse) and help you alleviate those niggly unresolved aches and pains.
The course includes:
1 x weekly 75minute training session
A train heroic account where you will have full coach support - your questions answered
2 x additional solo training sessions (via your TrainHerpic app)
All for £16 per week!!
See link in bio for more info and booking!
19/10/2023
💥 Calling all females ! SOMA will provide you with Precise, Informed and effective training! Invest in your physical training and go on a journey of transformational movement, strength and capacity!
I’m so happy to chat and find out your goals and together we decide if SOMA is right for you. Zero obligation or awful sales strategies!!!
Niamh x
09/10/2023
📎Every athlete wants to be fit and strong -
…that’s what, in theory will get the PB’s, the podiums, the strava crowns; but what if you built your fitness and strength on top of good movement patterns, anatomical knowledge, mobility, an ability to synchronise the firing of muscles and an understanding of your own little compensations - now that’s where the true magic will happen.
I don’t do quick fixes but I do do thoughtful and deceptively hard and intricate training that will make for a better athlete and a human that has longevity to move well and feel fantastic.
See link in bio for my training packages.
Niamh x
#athletes
02/10/2023
**mid-back pain for years**
Lovely review from a client that I have been working with for over a year! Training with me 1-1 and using the train heroic app gives her body the consistency and repetition it needs to maintain solid foundations and continue to build strength and function week on week!
It’s been an absolute pleasure working with her, getting her strong, mobile and to a functional painfree place!
Niamh x
25/09/2023
** Research in aging populations consistently tells us that females are more likely to suffer musculoskeletal pain and disability**
…..the literature provides murmurs that this could be related to physical differences although the majority of research concludes that women are simply poorer and less educated than men and that explains it …. There is no mention of the fact that females carry and birth children and that this alone has dramatic effects on the body …
In all honesty though - do females just assume that they are destined for musculoskeletal pain and dysfunction ? Is there a narrative that says I had kids so thats why my back/neck/knees hurt ….. i truely believe that absolutely doesn’t have to be the case.
As a practitioner that works with females through adolescence, pregnancy and beyond I see how the female body can get a little stuck and imbalanced at times.
SOMA strives to prescribe the right mobility, stability and strength training to females, ensuring they remain functional, active and strong throughout those tricky life stages!
Niamh x
#pregnancy
03/09/2023
‼️ 15% discount - introductory offer.
Don't miss out - use code 15_SOMAMETHOD23 to receive your discount. Offer ends 30/09/23.
The SOMA Method | Postpartum is a 12-week Training plan that is delivered to you via an interactive training app. Your coach Niamh will be on the other side and available for questions, video reviews and exercise modifications if necessary.
Niamh will also feedback on your posture and core function / diastasis recti before and after the programme.
This training programme will address:
💥 Common postpartum muscle imbalances
💥 Mobility
💥 Core function and strength
💥Pelvic floor function
💥Upper and lower body strength and stability.
What you need:
💥 A commitment to 3 x 40minute (approx) sessions a week.
💥An exercise mat
💥 Resistance band (light-medium)
💥A pilates ball
💥2-3 dumbells (approx 1kg and 4/5kg)
💥 A yoga block (8cm thick book)
💥 A foam roller
I recommend that you are at least 8 weeks postpartum but you will benefit no matter how late into parenthood you are!
Get in touch via SOMA's website (link in bio) to get started.
Niamh x
31/07/2023
📎 Introducing The SOMA Method | Postpartum
Hi everyone! After much thought, research and filming I have designed and produced a 12-week SOMA Method training plan for postpartum females!
If you are a postpartum female struggling with aches and pains, mild prolapse symptoms, leaking, core weakness, stiffness and generally struggling to feel strong and active - I SEE YOU! This stage of life is difficult and I want to coach you, educate you and support you through it!
This plan will take you through 4 key stages:
⭐️Foundation stage
⭐️ Mobility and functional movement
⭐️ Loading
⭐️ Progression
The SOMA method | postpartum is a "pre-planned" programme BUT with a big difference - I speak with you, interact with you, answer your questions and modify if something is not working out.
Are you wondering whether you fit into the postpartum category? There is no timeline on postpartum - if you have had children then this is for you! This plan will address whole body posture, strength and mobility issues - it will help females who are newly postpartum and equally those who are further down the line! If you are ready to transform how you move, strip away your poor movement habits, build from the foundations up and get into the nitty gritty of your movement patterns and start feeling stronger then this training method is for you!
If you want more information, then please click on the link in my bio!
Niamh x
p.s. you might feel like you really need even more individual attention - that's ok - sometimes we need that too - check out my individualised coaching plans in my bio.
24/04/2023
**Testimonial**
Thankyou , It’s always lovely to get feedback. As a movement and exercise professional looking to make changes to how somebody functions and performs I want to know what’s working and whats not. My programme planning, exercise choices and my coaching approach are all tweaked and modified depending on the person I’m coaching and the progress being made. Feedback is really so Important.
21/03/2023
YES for research!
Whether you have had children or not - this co-contraction and ability to train it and connect with it is SO important…even more important if you want to enjoy the numerous benefits of an active lifestyle!
If you want to learn more about your core, your pelvic floor and how to work these muscles during exercise then grab one of the last tickets for a workshop I will be running together with two amazing local professionals and
Link in bio!
Niamh x
13/03/2023
This recent study of 304 weightlifters found that female lifters are much more likely to experience stress urinary incontinence when lifting. Whether you are an athlete or mum - lifting technique should be mastered to avoid unnecessary pelvic floor symptoms.
Do you want to know more? Do you want to know how to properly work your core and pelvic floor for better function in daily life and sports performance? Do you work with females and want to go that extra step in helping them understand the relationships between core, pelvic floor, exercise and lifting?
On the 26th of March myself (), and will be exploring all things pelvic floor, core and exercise! It’s going to be a fantastic workshop!
Early bird deadline ends Friday 18th March - get your tickets now! link in bio!
#pelvicfloor
06/03/2023
📎 WORKSHOP ANNOUNCEMENT
Whether you are lifting kids or weights, this workshop will teach you about the pelvic floor, symptom management & how to correctly engage your pelvic floor when it matters most.
This 2 hour practical workshop will be delivered by , an experienced pre and postnatal exercise specialisist, , a leading pelvic health physiotherapist and , an experienced female movement and exercise specialist.
Come and learn about:
1️⃣ pelvic floor anatomy and how to spot poor pelvic floor function
2️⃣ the relationship between your breath, your core muscles and your pelvic floor
3️⃣ how to manage pelvic floor symptoms during daily life and exercise
4️⃣ how to correctly engage your core and pelvic floor during lifting and exercise
5️⃣correct lifting technique that will promote a functional and responsive pelvic floor
Early bird deadline is 18th March so grab your ticket now. Booking link in BIO!
#workshop
21/02/2023
**introducing SOMA**
Hi everyone! Thanks for sticking with me, SOMA is finally here!!
SOMA specialises in female movement and exercise prescription. Whether you are looking to strengthen, mobilise, return to sport, enhance performance or deal with unresolved pain and injury then SOMA will be able to help.
Why females?
Females need to navigate dramatic musculoskeletal changes related to the adolescent growth spurt, pregnancy, childbirth, motherhood and menopause.
SOMA aims to coach, educate, empower and motivate females who are investing in their sport or simply the longevity of their physical bodies by arming them with the right tools, knowledge and appropriate training.
Huge thankyou to for the branding and logo design. She is so talented!
Niamh x
31/01/2023
**New brand launch**
I'm so excited to say that I've been working with the amazing to develop a new business name and direction. Life has been insanely busy with my two small humans and in one way i wouldn't change it for the world but in another way I know that a better balance between home life and work is definitely needed.
Keep your eyes peeled for the new name and logo coming very soon!
**stop feeling bridges in your back**
The right stuff done well can be felt like never before.
Bridges are a great way of getting some hamstring and glut activation into your training. It’s often prescribed as an exercise but I find it is rarely executed effectively.
Follow along with this video and see if you can feel your hamstrings and gluts join your bridge party!
**Adding air resistance for better connection**
Co-ordinating your inhales and exhales with your core and pelvic floor is an important starting point when rehabilitating and strengthening these areas.
But what happens when you are struggling to connect with your deep core system or your core stability system needs more challenge? Sometimes we add balloons for a “holy moly” overload but sometimes this is too much - a straw is a nice middle ground to try - it really helps get that lower tummy on board!!
Have you ever given this a go? If you are local to Berkhamsted and have not yet grabbed your Core Connections workshop ticket then head to https://www.eventbrite.co.uk/e/core-connections-tickets-396435147197 and get yours.
Workshop date: 23rd September @ open door Berkhamsted, 10-11am.
Babies welcome but not essential - and you do not have to be early postnatal! You can still benefit and learn lots years after having kids!
Hope to see you there
Niamh x
16/09/2022
**Do you want to strengthen your core and pelvic floor post pregnancy?**
Hi! I’m so excited to be running this exercise based workshop for mums who want to improve their core and pelvic floor. This workshop will literally be packed full of information we should be given pre and postnatally but are not!
Did you know:
📎 that postpartum urinary incontinence creates a barrier to exercise and limits female athletes from participating in their desired sport or exercise programme.
📎 that many commonly experienced signs and symptoms of pelvic floor dysfunction can be improved or prevented with rehabilitation
📎 your pelvic floor muscles co-activates with your deep transverse abdominis (deep core)
📎 the abdominal muscles are stretched to 115percent of their resting length by 38weeks of pregnancy 😮
Booking link in bio!
Niamh x
06/09/2022
*Workshop announcement**
Are you looking to learn and understand more about strengthening and activating your core and pelvic floor post pregnancy?
On the 23rd of September I will be running a specialised workshop called Core Connections. The workshop is a live event and will be at Open Door on Berkhamsted High Street!
Ticket link in bio
Any questions pop me a message!
Niamh x
Short naps and filming work don’t mix !!! Try again tomorrow!
03/08/2022
**Your tummy muscles are not torn**
The re**us abdominis muscle never was and never will be one solid muscle that is subject to tearing down the mid line. Pregnant women do not tear their abdominals to grow their babies!
📎 The truth:
Our 6 pack muscle (re**us abdominis) is a muscle of two half’s that is separated by the linea alba (connective tissue). It is the linea alba that stretches during pregnancy.
Postnatally we look to the linea alba to help us understand how the core is healing, whether the connective tissue is regaining tensile strength and whether our entire core system is coming back on board. We look to the linea alba as one of the ways to understand how our system is managing pressure.
Diastasis Recti is normal, it guides us when training our core to become stronger and more functional! In my opinion it is something not to be feared but understood better.
#core **usabdominis
24/06/2022
**it’s literally non stop!!**
It’s probably the best job in the world - but please grow a little so I can drink hot tea again!
20/06/2022
**SI joint pain**
SI joint pain and dysfunction is really common in both pregnant and postnatal women. So if you’ve been there and experienced it or are currently experiencing it I can be pretty sure you will relate to this message from a client of mine!
When the SI joint is thrown out of whack stability of that joint is threatened. When this happens lots of muscles surrounding the joint go into overdrive to help provide stability and “guard” the joint that’s in trouble! When muscles start overworking, they get tight and niggly and often it is this that then causes lots of pain and discomfort.
So as a corrective exercise specialist what’s my job here?
My job here is to reorganise and rebalance my clients system - I need to get her SI joint stable by addressing function and strengthening the right muscles whilst trying to calm down those muscles in overdrive.
Some things I will check and assess:
~ breathing patterns
~ rib mobility
~ core muscle balance
~ pelvic floor function
~ pelvic alignment
~ glut max and adductor function
Because the jaw is so tightly linked to the muscles around the pelvis we will also be mindful of her jaw tension - and will play around with relaxing her jaw whilst working specific areas of the body ….
Wish me luck - as ever I’m excited because the body is so responsive when we give it the correct set of instructions!!
***lifting mechanics***
Anyone feel like they bend down and pick things up all day long? Paying attention to how we are bending down can go a long way when it comes to functional, strong and pain free bodies.
Are you tucking your pelvis, rounding your spine and therefore getting your back to take all the load all the time?
OR
Are you hinging at the hips and lengthening your glut muscles and putting them in a good position to take the load?
I know which is easier - especially if you are postnatal and pregnancy posture changes have thrown you into a more rounded, kyphotic posture.
Tucking your pelvis under and rounding your spine when lifting puts load on a flexed/rounded spine. Stuart McGill THE most prominent researcher In this field will tell you that’s not going to end well.
In contrast hinging at the hips lengthens and loads your glut max - this puts you in a great position to use this powerful muscle - letting wonderful things happen!!
Its not really about one method being really wrong and the other being really right - it’s all about balance - I probably don’t have to concentrate on my hinge technique every single time I bend down to pick up yet another hot wheels car off the ground but having good intention and awareness of loading the right parts of my body at other times.This is especially important when I’m having a busy day of picking and lifting or I’m picking up heavy things then paying attention to good mechanics and appropriate muscle recruitment will only be a good thing.
Questions/comments ⬇️⬇️⬇️
Niamh x
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Website
Address
Berkhamsted