Exclusive Offer for Bray Locals:
A FREE Trial Class to test things out and then 6 Weeks of FREE Coaching when you’re ready to join!
Bray Movement Practice Foundations Intensive
Let’s build a robust and resilient body that brings you freedom in how you move and the confidence to take on any physical task whilst we delve deep into the internal layers of what it means to be a human so you can live a richer, more meaningful experience…
Even after years of training, most people hit a ceiling, lose focus and consistency and find themselves in no man’s land.
They have no clue what they want from their training and they’ve lost the spark of what originally got them interested in movement in the first place.
Imagine this instead:
You’ve rekindled that sense of childlike wonder and excitement about being in a body and what it means to move with freedom.
You feel more centred and aligned with yourself because you’ve been developing in multiple areas and challenging yourself on different fronts.
This challenge doesn’t scare you though.
It motivates you because you know it holds the key to learning more about yourself and what you’re capable of.
Feeling like this on a regular basis is only possible when you become aware of the many layers that make up what it means to be a human and work on them practically every day through a progressive system - This is what we’ll build together with the Movement Practice Foundations Intensive
🎯 The goal is simple…
In 12 Weeks you will lay the FOUNDATION for a lifelong movement practice that brings about physical and mental freedom.
But what does that actually look like at the end of the 12 weeks?
✅ You’ll have addressed your specific movement limitations and that feeling of stiffness and tightness will be long gone
✅ You’ll have a daily movement and meditation routine you enjoy doing that helps you to feel calm and present throughout your day
✅ You’ll have a newfound understanding of the body and how it functions which will leave you feeling resilient and confident in taking on new physical challenges
✅ You’ll have a whole host of new skills and an ability to move graceful and creatively with the body
The Process
Inside the intensive we’ll focus on the 4 key foundational pillars of a movement practice and what it means to develop as a human.
🕸️ Integrated Body
Connect and harmonise the many isolated capabilities of the body into more coordinated movement that allows you to move with a sense of ease and efficiency.
Some material we’ll work on:
Daily Movement Routine
Joint Specific Mobility
Position Specific Mobility / Flexibility
Whole Body Movement
Strength Training / Resistance Training
Single Leg Balance
Coordination Patterns
🦍 Adaptive Body
Improve the body's ability to handle complex movement tasks so you feel confident exploring any movement scenario.
Some material we’ll work on:
The Self-Organising Body
Constraint Based Learning
Dynamical Systems Theory
Dexterity
Skill Development
Task Specific Movement Scenarios
☯️ Conscious Body
Reach deeper levels of awareness in both body and mind so you can be less distracted where each experience becomes richer and more meaningful.
Some material we’ll work on:
Meditation
Kriya Yoga
Neuroscience Fundamentals
Journaling
Weekly Self-Observation Tasks
Lifestyle & Habit Change
Weekly & Monthly Reviews
🎨 Creative Body
Uncover the creative artist within, learn to express it through the body and connect with a uniquely human need.
Some material we’ll work on:
Movement Improvisation & Free Association
Acrobatics
Spinal Waves
Long Legs
Movement Scores
Creativity Through Constraints
Idea Generation
Within these 4 areas of focus we’ll work on specific material (both theory and practical) and incorporate it into your practice to foster holistic, overall development
The Path
A clear roadmap of the 12 week intensive and what you’ll be working on:
Week 0 (Before I send you your personalised programme*):
Baseline Body and Mind Questionnaire to establish your current health markers related to physical and mental wellbeing
1-to-1 call with me to map out your personalised Intensive Roadmap to physical and mental freedom
Clear expectations agreed upon in relation to:
What days you can practice during your week
How long each practice session will be
When you’re going to meditate and for how long (Meditation Roadmap)
What you’re going to be working on in each phase of the program
Access to your Movement Practice Operating System and introductory videos so you can get familiar with the program and how everything works (*Usually takes 2-4 working days for me to write up your personalised programme.)
Week Requirement:
30 minute Baseline Body and Mind Questionnaire
30-60 minute Roadmap Call
30-60 minutes reviewing introductory videos and material to get you up to speed with the programme
Week 1 (Programme Test Week):
Complete your first practice sessions with full movement demonstrations and personalised notes provided - We’ll highlight any movements or things that need to be adjusted based on feedback
Implement your 10 minute Daily Movement Routine and complete your first week of the Meditation Roadmap (12-15 mins total)
Fill in your Habit Tracker and start gathering vital data on personal areas you want to improve
Send any videos of you performing movements for me to review your technique
Send your first Weekly Check-in video - Reviewing your week in full so I can send you personalised feedback
You’ll attend your first in-person group movement class led by me in the Bray Movement School. (We’ll work through a curriculum of movement based material as a group to further help with your development)
Daily Requirement:
5-10 minute Movement Routine
2-5 minute Meditation Routine
1 minute Habit Tracker
Weekly Requirement:
2x (or more) 45 minute (or more) training sessions
1x 60 minute in-person group movement class
5-10 minute video check-in
Week 2:
Your first Check-in Review - I’ll give you personal feedback in a video response and answer all your questions so there’s no guesswork
Fine-tuned Programme: You’ll be more familiar with your movements and things will have been made more suitable for you based on the first week of feedback
Daily Requirement:
5-10 minute Movement Routine
2-5 minute Meditation Routine
1 minute Habit Tracker
Weekly Requirement:
2x (or more) 45 minute (or more) training sessions
1x 60 minute in-person group movement class
5-10 minute video check-in
Watch a 5-10 minute check-in review (video from me)
Weeks 2-4:
You’ll be in a rhythm of executing your personalised programme, sending one or more videos for technique review, providing feedback to me via your Weekly Check-in and receiving feedback via your Check-in Review Video
You’ll have implemented your Daily Movement and Meditation Routine and worked your way through the roadmaps provided.
You’ll really start to gain confidence in the process having seen it for a couple weeks and you’ll already be seeing tangible improvements.
Daily Requirement:
5-10 minute Movement Routine
5-10 minute Meditation Routine
1 minute Habit Tracker
Weekly Requirement:
2x (or more) 45 minute (or more) training sessions
1x 60 minute in-person group movement class
5-10 minute video check-in
Watch a 5-10 minute check-in review (video from me)
30-60 educational material on practices we’re working on during the current phase
Month Requirement:
15-30 minute Monthly Review Journal
Weeks 5-8:
The Introductory Phase of the programme will be completed, we’ll have advanced some of the movements in your programme and started work on new systems specific to your goals
We’ll organise a 6 Week Review Call to review the first half of the intensive and get a gauge of how well you’ve been implementing and executing on things
Your abilities in all 4 areas (Integrated Body, Adaptive Body, Conscious Body and Creative Body) are being built and you’re now fully experiencing the benefits of each system
Daily Requirement:
10-15 minute Movement Routine
10-15 minute Meditation Routine
1 minute Habit Tracker
Weekly Requirement:
2x (or more) 45 minute (or more) training sessions
1x 60 minute in-person group movement class
5-10 minute video check-in
Watch a 5-10 minute check-in review (video from me)
30-60 educational material on practices we’re working on during the current phase
Month Requirement:
30-60 minute Zoom call with me
15-30 minute Monthly Review Journal
Weeks 9-12:
There’s more freedom in the movements you’re doing as most of the principles are now understood and you have confidence in exploring what your body can do
We’ve moved into the Final Phase of your programme aiming to really hone in your new skills
The compound interest of all your hard work is paying off - You’re feeling amazing (I guarantee it!!!)
We’ll organise a 12 Week Review Call for your final week to do an overview of the whole intensive and discuss your plans going forward.
Daily Requirement:
10-15 minute Movement Routine
10-20 minute Meditation Routine
1 minute Habit Tracker
Weekly Requirement:
2x (or more) 45 minute (or more) training sessions
1x 60 minute in-person group movement class
5-10 minute video check-in
Watch a 5-10 minute check-in review (video from me)
30-60 educational material on practices we’re working on during the current phase
Month Requirement:
30-60 minute Zoom call with me
15-30 minute Monthly Review Journal
The Delivery
The MPF Intensive includes everything you need to lay a solid foundation for a lifelong Movement Practice, and nothing more.
Meaning you don’t have a mountain of material to get through that causes you anxiety.
You have everything condensed into digestible material that’s manageable and easy to consume.
Here’s the highlights of what you get access to:
1-to-1 Coaching
No guesswork, no sitting on questions for weeks that stop you in your tracks. I’ll keep you accountable to the process and help you work through the material via 1-to-1 coaching. You have my number and we’re in contact weekly.
Technique Reviews
You get to send me videos every week of the movements you’re doing in your program and I’ll provide expert feedback and instruction to keep you making weekly progress.
Weekly In-Person Movement Classes in Bray (Wed 6-7pm)
Push yourself, learn more about your body and have a bit of craic with a group of like-minded people each week in our engaging movement classes led by me.
Daily Movement & Meditation Routine
You get access to a daily movement routine to nourish the body that we’ll progress and advance on top of an evolving meditation practice that isn’t just “Focus on your breath”.
Roadmaps, Playbooks & Resources
Within your Movement Practice Operating System you’ll find all the tools, resources and training needed to get a full understanding of each aspect of the system and turn knowledge into life-long wisdom.
Weekly Check-ins, Monthly Reviews & 6 Week Overview Calls
Plenty of touch points where I can answer your questions in detail and give you exact things to change on a week-to-week and monthly basis to stay on track with your objectives.
The Investment
Let me level with you for a moment…
I’ve been teaching students for almost 14 years now.
But I’m in the early stages of launching and fine-tuning everything in the Movement Practice Foundations Intensive.
The only way I can make this programme whole and complete from all angles is to get people in and see where more support and guidance is needed.
So with that in mind, I want to knock a big chunk off the price of working with me for 12 weeks!
Here’s everything you need to know about the Case Study Group:
🚀 Case Study Group
I want to find perfect-fit, hyper-ambitious students who want to make a HUGE change within a 12 week period.
You’ll be asked to provide me with a few things:
Honest feedback at various stages to help me build a better programme
A video testimonial interview at the end of the 12 weeks to showcase your results
What’s the Price?
The initial commitment is for 12 weeks, after that you have the option of continuing your development with me or not 🙏
You’re getting full, 1-to-1 access to me and a fully personalised process for achieving your goals.
I’m investing all of my time and energy into you and your development over the next 12 weeks. You are my number one priority!
For my 1-to-1 Online Coaching I charge €150 per month…
For my in-person Movement Classes I charge €80 per month…
(You’re getting both + more!)
👉 But by committing to the Case Study Group the investment is just 3 monthly payments of €230 €115 (or 1 payment of €315)
Free Trial Class
To help you get a better understanding of the material and some of the things we’ll work on I’d be happy to offer you a FREE TRIAL CLASS if you’re interested in joining the MPF Intensive.
Classes are every Wednesday from 6-7pm in Bray.
Ready to go?
I can only offer this level of access to my time for a limited number of people so I’m only offering 3 spaces at this price for the Case Study Group
How to Apply:
Wait for my email and we’ll organise a call at a time that suits us both to discuss getting you in for a FREE Trial Class and we’ll take things from there!
Hear what some of my students have to say about working with me:
Dominika Summary
Dominika is 25, originally from Poland, living in Bray, Wicklow for six years.
Training History:
- She had minimal yoga experience.
- She felt physically strong but not fully comfortable in how she moved.
Roadblocks:
- Early on she felt tense and self-conscious, noticing how tense she was moving in a group.
- Her own thinking was limiting her movement, improvisation felt awkward and “robotic”
- The real challenge was learning to quiet the mind and regulate her nervous system so her body could express more freely
Results:
- Freedom and fluidity returned. She feels calm in her body and less reactive.
- She built confidence to try, “fall,” and be okay. Movement became expressive rather than stiff.
- Gains carried into daily life. A steadier nervous system and a reliable toolkit to shift tension when it appears.
Highlights:
- Clear, supportive coaching created a safe container to explore discomfort and progress.
- Phased work (improv + skill elements like back bridges) made wins visible, check-ins reinforced progress.
- Nervous-system tools (e.g., shaking) delivered immediate down-regulation and helped her “let go”.
- Consistency paid off: after a challenging first stretch, things “clicked” and momentum surged.
Stand Out Quote:
“The spine work that was life-changing. Because you know, we’re so stiff without even realising and then once you start moving, you’re like, ‘oh’”
Results:
- Energy and confidence surged. He felt eager to do more and could handle higher training demands.
- Visible physique changes. Friends noticed broader shoulders/upper body, progress became self-reinforcing.
- Consistency clicked. Writing sessions down, following phased programming, and trusting the process created steady, compounding wins.
Highlights:
- Clear coaching and structured programs replaced guesswork. Check-ins and lifestyle pointers made the plan feel targeted.
- Small, frequent practice blocks outside class accelerated skill learning.
- The shift from “quick tips” to patient, guided progression built belief, once he saw results, momentum snowballed.
Stand Out Quote:
“It’s ‘keep trying’, but it’s keep trying with someone who can help you… accept the help of somebody else. Don’t try to do everything on your own.”
Hector Summary
Hector works as a chef in Bray, Wicklow.
Training History:
- No prior training background, just school-age athletics years ago, then a long gap without structured training.
Roadblocks:
- He was motivated but unstructured, trying to learn from random internet tips and expecting fast results.
- Little to no progress on his own.
Ollie Summary
Ollie is a full-time online fitness coach from a bodybuilding background.
Training History:
- He’s competed in bodybuilding and pushed his physique hard.
- Prior issues included an RDL-related back-of-knee problem (about three years) and a shoulder that required surgery ~5 years ago and “wasn’t quite right” afterward.
Roadblocks:
- Persistent “niggling injuries” eroded his confidence, forced him to stop training, and left him feeling frustrated, stressed, and like an imposter as his physique regressed.
- He wanted root-cause solutions, not quick fixes.
Results:
- He regained confidence to perform movements he’d avoided (e.g., side raises, chest presses) and can now “blast” hamstring work without fear.
- Day to day, he feels “much more agile,” with a major positive mental shift about training.
Highlights:
- Onboarding felt “super streamlined” and he was “blown away” by the level of detail.
- The first four weeks were challenging to believe in, but once the gym-based blocks started, everything “fell into place” and progress became obvious.
Stand Out Quote:
“I would say sign up yesterday… because if you put it off you’re literally wasting your own time.”
Peter Summary
Peter Callan, 43, based in Nottingham. He plays football regularly and is an active climber.
Training History:
- He trained multiple times per week. Football once to three times weekly, with climbing in between.
Roadblocks:
- For around a year and a half after football he felt “broken”: hips, glutes, and lower back were sore. Mid-game he could barely move.
- Pain spilled into workdays and climbing, where lifting his legs onto holds became difficult.
- He describes being constantly in pain and increasingly frustrated
Results:
- About eight weeks in, things flipped: pain disappeared, he ran faster than he had in a year and a half, and he could push hard for the full match instead of fading after 30 minutes.
- Hip ROM returned, he could open to ~90° without pain and his climbing improved so much he could lift his knee to his chin again.
Highlights:
- The training felt unlike anything he’d done, progressively pushing past old restrictions and tracking with video made improvements obvious.
- He valued quick, consistent support (answers within minutes) and a root-cause approach instead of “quick fixes” which made the change feel fast once he put the work in.
Stand Out Quote:
“Your body can be fixed… with the right guidance and the know-how which I learned from yourself.”
Conor Summary
Conor plays football and soccer.
Training History:
- Regular competitive sport with preseason blocks.
- He’d been managing recurring lower-back pain, previously relying on physio that gave only 1–2 weeks of relief.
Roadblocks:
- Severe low-back pain flared every time he ran, and video-based testing revealed big mobility restrictions he hadn’t noticed.
- Early on he was skeptical that hip/ankle mobility and controlled tempo work could fix a back problem, and even some starter exercises initially provoked the pain.
Results:
- Back pain resolved. He reports feeling stronger than ever and confident loading movements that previously hurt.
- Hip mobility and running performance improved. He feels faster, can go further, and arrives at training loose and “ready to go”.
- A mindset shift toward slowing down, control, and body awareness. He now understands the “why”, enjoys the process, and sees changes that last (not just short physio reprieves).
Highlights:
- Assessment exposed hidden restrictions, making the root-cause plan feel targeted.
- Phased approach: mobility first, then strength and running, progress compounded through controlled tempo.
- Clear skill gains in body control (e.g., shoulder CARs awareness) and confidence adding load without flare-ups.
- Practical carryover: brief mobility before sessions primed him to perform at football.
- Initial skepticism gave way to rapid late-phase gains that reinforced the method.
Stand Out Quote:
“You will feel the improvements slowly but surely and then they’ll hit you hard and fast… I actually can’t even explain the improvement… it’s crazy how you can do that in so short of a time.”
Anna-Claire Summary
Anna-Claire is mainly focused on CrossFit-style training.
Training History:
- Before starting, she mainly did “workout of the day” sessions with no real structure. Show up, go hard, repeat.
Roadblocks:
- Frequent “niggles” and stubborn injuries piled up and wouldn’t go away, even when she tried to be careful.
- Trying to fix it herself wasn’t working, which pushed her to seek a smarter, more guided approach.
Results:
- Rebuilt mobility and “strength within” the problem areas, and she learned how her body moves and why tweaks matter.
- Day to day, she now gets out of bed without feeling “like a granny”, her clicking shoulder settled, ankle range returned (full foot on stairs), and 5Ks no longer “blow up” her lower legs.
- Squat depth improved, and crucially her confidence and control over her body jumped.
Highlights:
- One-to-one coaching with targeted mobility and strength made immediate sense and delivered tangible wins.
- Small technical tweaks (e.g., in a dumbbell shoulder press) turned painful movements comfortable.
- She emphasises the trust, the clarity of my explanations, and how fast the progress felt once the right plan was in place.
Stand Out Quote:
“I can now put my full ankle down on the stairs… I can run a 5K and it doesn’t absolutely blow up… they’re huge tangible things that have completely changed.”
Sylvia Summary
Sylvia is a field-sport athlete. She plays tennis and has competed for Ireland in hockey.
Training History:
- Her routine centred around regular hockey with supplementary tennis.
- She hadn’t previously invested in structured mobility work and typically relied on longer warm-ups and cool-downs to cope.
Roadblocks:
- A hamstring tear mid-season and ongoing shoulder issues made aerials in hockey and serving in tennis painful.
- She often felt internal discomfort, worried about re-injury on sprints, and noticed posture/work-from-home habits compounding things.
Results:
- She established a consistent mobility practice and learned specific methods to manage shoulders and hips.
- She feels prepared heading into the season with a focus on staying injury-free, and she now has a “memory bank” of drills to deploy when trouble spots flare.
Highlights:
- Onboarding was simple: clear exercise videos, easy uploads, and instant feedback through the app with an exercise history to track progress.
- The plan was structured into focused blocks (shoulders/hips), scientifically explained, and kept her honest and progressing.
- Online delivery fit life with three kids and remote work, making adherence realistic.
- Most importantly, the program was tailored and adaptable and was able to request swaps when something didn’t feel right.
Stand Out Quote:
“Having that program tailored to exactly what I need… it’s adaptable and you can change it throughout.”
Robert Summary
Robert (31) is a multi-sport athlete who plays volleyball and basketball.
Training History:
- He mixed resistance training and high-intensity work alongside basketball, football, and volleyball.
- A serious ankle sprain took ~18 months to recover, and years of jumping left his hips feeling tight.
Roadblocks:
- He kept hitting a “hurdle of restriction”, achy, frustrated, and not mobile enough to get low for plays like hitting a low spike.
- Mentally ready but physically limited, he felt he couldn’t move the way the game demanded.
Results:
- He became comfortable with movement again, gained clearer body awareness, and saw tangible improvements in his ankles and hip freedom.
- He can get into strong low positions and feels more agile.
- Overall, he feels healthier and ready to return to sport with confidence.
Highlights:
- I dug deeply into his background and injury history, asked targeted questions, and used an initial assessment that revealed movements he struggled with.
- The programming progressed in clear phases: build a base and comfort with mobility, then increase volume and challenge, then focus hard on priority areas, always with specific tips that made familiar lifts work better.
- The transition across blocks felt smooth and continually productive.
Stand Out Quote:
“I’d say come in, be ready to kind of put in the effort because you will see results. I’ve felt a massive benefit, I feel healthier and I feel ready to play sports”