What to expect in a 1:1 health coaching session
Most people arrive to coaching with a mix of curiosity and uncertainty. What actually happens in a session? Will it feel structured or open? Do I need to prepare anything?
I want to take you behind the scenes of what a 1:1 session looks like with me, whether we’re meeting online, in my Miramar coaching space, or walking along the coast in Lyall Bay, Breaker Bay, Seatoun, or Miramar.
Before we jump in, it’s important to say that coaching, at its heart, is a conversation with goals, and it requires trust. Trust that you can arrive as you are. Trust that the space is safe enough to explore what’s real. Trust that we’re working together toward what matters most to you.
And this is where the Clarity Call comes in handy - you can check easily if I am the right coach for you and if you feel comfortable enough with me. It’s a 30-minutes conversation where we explore what you are navigating at the moment and what kind of support you need. And it’s free!
Modalities: choosing how we meet
You can choose the format that best supports you each time we meet. Some weeks you may want the grounding of an in‑person session. Other weeks, the ease of online. And sometimes, movement and fresh air are exactly what your body and mind need.
All three modalities offer the same depth, presence, and client‑centered approach. You simply choose what feels right for you that day.
Walk‑and‑Talk - it is one of my favorite ways to work. Movement changes the energy of the session. Thoughts flow more easily, the nervous system settles, and clarity often arrives more naturally. We walk at your pace. We pause when needed. We sit if we want to. The coastline becomes part of the conversation. It’s especially supportive if you feel stuck, overwhelmed, or disconnected from your body.
Online - those sessions offer comfort, flexibility, and privacy. You can join from your home, your office, or a quiet corner of your day. The depth of the work is exactly the same - spacious, grounded, and centered on what you need. It’s the most convenient option.
In‑person - in my Miramar coaching space (on Fridays), the environment is calm, warm, and intentionally simple. There’s room to breathe, reflect, and slow down.
Some clients prefer the grounding of being in the same room. Others enjoy the movement of Walk‑and‑Talk or the convenience of online. All three formats work beautifully, it’s about what feels right for you.
Before the session: arriving as you are
Whether you join online or in person, the session begins when you are ready. You don’t need to prepare anything. You don’t need to have the “right” words. You simply show up as you are - tired, hopeful, overwhelmed, excited, unsure, or somewhere in between.
I’ll usually ask a gentle opening question like:
What feels most important to talk about today?
What’s been on your mind or in your body this week?
This helps us land in the moment and understand what matters most right now.
The first session is longer so we have time to explore where you are at the moment. We also set goals for the coaching journey, so you leave with a sense of direction.
Setting the agenda together
Setting the main goal(s) for your coaching journey is the first step. Every session has its own agenda and you set it.
We take a few minutes to clarify what you want from our time together. It might be something practical, emotional, behavioural, or something you can’t quite name yet. This step ensures the session stays anchored in what’s meaningful for you. Sometimes during the session goals can shift and that’s ok. We stay on your agenda. I’m there to hold the process and make sure we are going in the direction you set earlier.
The coaching conversation
This is where the work starts - gently, collaboratively, and at your pace. Depending on what you bring, we might explore:
patterns you’re noticing
habits you want to shift
what’s feeling heavy or out of rhythm
what’s working well and why
what you want to strengthen, soften, or let go of
what your body or nervous system is telling you
what support or structure you need next
I ask questions that help you see things from new angles, reconnect with your strengths, and uncover what’s possible. You’re always in the lead and I’m walking alongside you.
Closing the session
We always end with clarity. Together we reflect on:
what shifted
what you discovered
what feels lighter or clearer
what you want to take into the week
what is your next small step
what support or structure you need next
This helps you leave the session grounded, sometimes challenged (if that’s what you need), but not overwhelmed.
What happens between sessions and why it matters
Some sessions feel energising. Some feel emotional. Some feel like a quiet exhale. Some feel like a turning point. And some sessions feel like… not much happened at all.
But often, those are the sessions where the real work begins. A question lands quietly and starts working between sessions - in your day, your routines, your body, your thoughts - in action. This is where your reflection takes place, and it’s a powerful part of the process. Coaching sessions spark the change, but the change itself happens usually outside the coaching room - because it’s your shift, your awareness, your emotions, your decisions. Coaching simply creates the conditions for that change to unfold.
This is why I work in packages rather than single sessions. Sustainable change takes time. It needs space, trust, repetition, support, and integration. You choose the length of support that feels right for you, and we walk that path together at your pace.
In the end, coaching is a partnership. Every session serves to help you reconnect with yourself, build supportive rhythms, and move toward the life you want. One intentional step at a time.
If this way of working speaks to you, you’re welcome to take the next step. You can choose the modality that fits your day and the level of support that feels right for you. Start with a clarity call and we’ll explore what you need.