Rosewood Wellbeing

Health and Wellbeing

Health and Wellbeing ~ Setting Goals

 “I was setting myself way to high a goal that felt almost impossible to achieve and that I actually did not have much control over! And there is nothing as dispiriting as failing to achieve a personal goal for reasons beyond my control such as bad business environment, poor judging, bad weather, injury, or just plain happenings (which we like to label as bad luck I suppose. Now, I base my goals around personal performance or skills or knowledge to be acquired, and I can keep control over the achievements and draw satisfaction from them, or review them and improve them. It’s about taking smaller steps – to achieve the bigger ones.


The pitfall of ‘Unfulfilled Expectation’

Above is just one example of a client who felt stuck and unable to move forward because so often she was disappointed due to ‘unfulfilled expectation’. She was expecting way too much from herself, for what she wanted to achieve in the long run. Then when it didn’t happen, it only added to her feelings of ‘not being good enough’ and ‘never getting it right anyway’ – those kind of limiting beliefs that were holding her back in the first place!

Yes, it is important to look ahead and look at what it is you’d like to achieve overall (e.g the weight loss, that specific cottage with the view, the relationship, financial independence, better health etc.), because that is what you want. However, there is a whole process involved to actually get to were you’d like to be, which require subgoals involving doable, bite-size chunks or actions that you can put in place ‘right now’ and which will give you a ‘feel-good’ factor. It will allow you to go at your own pace. To review and improve when it is not going exactly according to plan (look at ‘what works, and what doesn’t work’). This way you can turn it into a fun experiment! Keeping going and making adjustments along the way, managing your time and energy – instead of being disappointed because it didn’t go as planned.

Outcome goals or performance goals?

Often ‘outcome goals’ are based on the rewards of achieving something, whether these are for example financial or based on the recognition of others. These can be highly motivating factors in the early stages, however as they are achieved, the benefits of further achievement at the same level.. reduce! And you will progressively become less motivated.

‘Performance goals’ are helping you to set those type of goals that you’ll have as much control over as possible. E.g. you might achieve a personal best in a race, but still be disqualified as a result of poor judging decision. If you set an outcome goal of being in the top 3, then this will be a defeat. If you set a performance goal of achieving a particular time, then you will have achieved the goal and can draw satisfaction and self-confidence from its achievement.

Tips from the Top for goal setting


About the author: Femke Adrienne Williams has a BSN and MSc in Health Promotion from Maastricht University (The Netherlands). She enjoys continuous learning and using her wellbeing coaching, natural health & healing knowledge and intuition to help others find their own resources and solutions to their life’s challenges, and to talk about ways that the human energy systems can support our physical, mental, emotional & spiritual health. When she’s not getting super passionate about her favourite topics of alignment, holistic health, moving meditation (Chakradance), engagement, deeper purpose, learning, joy & creativity, she loves to go up into creating her own art works, playing the piano, horseriding, spending time with her family and travel.

Wellbeing Coaching – Holistic & Energy Therapies – Chakradance

tel: 07969 137504


Rosewood wellbeing Wellbeing Coaching  Holistic & Energy Therapies Chakradance

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Chakradance is a fusion of ancient wisdom and modern world music for healing and wellbeing. ‘Move your Chakras, change your life!’ 

Chakradance is described as ‘rhythm for your soul’, and was founded by Natalie Southgate in 1998, in Australia. 

I offer this modality, by running classes and workshops within Worksop & surrounding areas (Nottinghamshire / South Yorkshire/ Doncaster/ Sheffield). 

Chakradance, at its core, combines the Chakras, Music, Dance and Mandala Art. It is a healing movement practice, a form of nourishment for your true self – for your Soul. Moving with your eyes closed or with lowered gaze in a darkened room, to music specifically created to resonate with each of your main energy centres (Chakras), you are guided into your own inner dance of release and re-connection. It offers a kind of liberation. It feels like coming home.

Free flow, your own style.

LIVE (in person) classes and workshops ~ see link below for all current & upcoming events

ALL materials supplied.

ALL live classes of 2 hours and more ( first time attending) include a pocket 7 Chakra Crystals set and a small journal & pen

Full Course (group) 9 week Awakening Cycle ~ £216 (early bird offers may apply)

Weekly 2 hour sessions during a weekend or evening for 9 consecutive weeks. Diving deeper into each chakra per week for 7 weeks + an introductory and integration session.

1,5 hour introductory session (group) ~ £16

2 hour sessions (group) ~ £24

4 hour (half day) sessions (group) ~ £64

1 hour Full Moon Get Togethers (group) ~ £16

3 hour Equinox & Solstice Celebrations (group) ~ £48

2 hour 1-2-1 session ~ £56


(online support and engagement within a private/hidden facebook group, working through the course materials at home) ~ £33

Reboot Your Base Chakra 10 day eCourse

Intro sessions for events (15 minutes) ~ FREE

Wellbeing Coaching

As an Embodiment & Wellbeing Coach/Mentor, I support you in creating ways of living more consciously and consistently in your body, embracing the present moment and setting intentions and goals from this embodied space. There are various ways to explore with you and help you find that much needed balance, joy, fulfilment, clarity and focus that you feel you may be lacking right now. I will accompany & inspire you to find your own resources and solutions to create a more fulfilled life.

Equipped with an improving level of self-awareness, we will create a forward-facing framework, with realistic and exciting goals set by yourself.  

My Wellbeing Coaching Packages will always be tailored to your needs and can include hands-on therapy sessions too. In the way that I work, my packages consist of 6 or 9 sessions, and these are usually once a week or fortnightly.

6 sessions package ~ £510: ‘Vibrancy & Rhythm‘ ~ Wellbeing Coaching addressing all 8 key areas of life, tailored to your needs.

9 session package ~ £855 ‘Health, Harmony & Vitality‘ ~ accompanies The Chrysalis Effect Online Programme (9 mnths, £216) in the support of M.E/CFS & Fibromyalgia Recovery. You can choose to do the online programme alone, or you may choose to receive Specialist recovery support & coaching from me & the team, to tailor the programme to your direct needs and fast-track your recovery. 


Also included with these packages of care is a journaling work-book and touch-base support at agreed times.

  • Online sessions (via Zoom)

Currently, most of my clients prefer to meet online, and this is also how I work with any client who lives too far away to meet in person. 

  • Face to face sessions

I can work this way with clients who live local or who are willing to travel to my premises. However, a mixture of face-2-face and online sessions can be arranged, or online sessions only is preferred.

Book a FREE 30 minute Discovery call for a talk about where you are at and discuss what would be the best next step for you to take.

Emotional Freedom Techniques (EFT)

EFT is a universal healing tool (also known as ‘tapping’) that can provide impressive results for physical, emotional and performance issues. It operates on the premise that no matter what part of your life needs improvement, there are unresolved emotional issues in the way. This is because, for basically ALL issues, it is now common knowledge that any kind of emotional stress can hinder the natural healing potential of the human body. It supports clearing out old traumas and welcomes us to face new challenges with a healthier, more positive and productive attitude. 

We use our fingers to tap on specific acupoints located on the face, head and upper body, and use affirmations to clear and shift stagnant energy. It may sound a bit woo-woo … but EFT Tapping with the help of a practitioner often works where nothing else will! It can also be used to provide impressive do-it-yourself results.  

Per hour ~ £40

Acupressure Massage (seated/ on-site)

This relaxing and at the same time reviving routine, can be offered in 10, 25 or 40 minute sequences. Because it is done seated and through the clothes, it can be offered ‘on-site’ for staff at e.g. local care-homes and at offices. 

But it can also be offered as a stand-alone session, from 25 and up to 40 minutes.

The benefits of this sequence are great, relieving muscle tension in particularly back, neck, head, shoulders and arms – promoting relaxation & stress relief. It also boosts the immune system and improves circulation.

  1. 10 minutes (taster) back/neck/head ~ £10
  2. 25 minutes back/arms/neck/head ~ £25
  3. 40 minutes back/arms/neck/head ~ £35

Swedish Body Massage

One of the primary goals of the Swedish massage technique is to relax the entire body. This is accomplished by rubbing the muscles with long gliding strokes in the direction of blood returning to the heart. But Swedish massage therapy goes beyond relaxation; it is exceptionally beneficial for increasing the level of oxygen in the blood, decreasing muscle toxins, improving circulation and flexibility whilst easing tension.

I offer Full Body Massage to Female Clients ONLY. There is NO tantric/sexual aspect to my massage services – please do not ask. Thank you. 

35 mins Back/Neck/Shoulder ~ £35

1 hour Full Body Massage (FBM) ~ £50

Buy a three session FBM block; ‘Body & Soul’ ~ £141 (saving £9, for *regular customers only)

(*regular as in at least once a month)

Indian Head Massage

The massage techniques used for an IHM originally simply evolved from Indian family grooming. It has progressed to include the head, neck, face, upper arms and shoulders. It has long-term benefits; encouraging healing of tissue, improving circulation, removing toxins, relieving muscle tension, pain and discomfort, and improving flexibility.

The massage techniques are very gentle, but can go very deep, depending on the individual and any conditions they may suffer. A little oil is used to massage the shoulders, neck and arms. It is best to have the shoulders uncovered, but it can also be done with a T-shirt on (then without oil). Clients are asked to remove jewellery and make-up (no foundation).

It may cause heightened emotions, as the system is bringing in a state of balance and relaxation, whilst clearing out ‘negativity’.

45 minutes ~ £35 (including 1st Consultation)

Buy a three session block; ‘Relax to Rebalance’ ~ £96 (saving £9, for *regular customers only)

(*regular as in at least once a month)

Reiki & Crystal Chakra Balancing

Reiki originates in Japan, and in simply terms means ‘Universal Energy’. It is used to help relieve stress or tension and many related symptoms, to promote healing from physical problems, to balance the emotions, to free us from restrictive thinking, and to be able to deeply relax. It can also provide a connection with inner wisdom.

Energy is channeled to treat holistically and to promote the body’s self-healing ability. Crystals can be used to help rebalance the chakras, and to enhance the experience.

Only as much Reiki as is needed will be drawn by yourself. It may be felt as a flow of energy, mild tingling, warmth, coolness, you may see colours, or you may experience very little – it is all ‘right’ and is never harmful.

REIKI 45 mins ~ £35 (including 1st Consultation)

Buy a three session block; ‘Peaceful Connection’ ~ £96 (saving £9. For *regular customers only

Extended Sessions:

CRYSTAL RE-ALIGN 75 mins ~ reiki + intuitively chosen crystals in this extended session to re-align & clear the chakras ~ £55

SPIRIT TAPPER 120 mins ~ reiki + EFT (tapping) for clarity & clearing stagnant energy around a specific issue (ie anxiety) ~ £99

REIKI EXPLORE 90mins ~ guided meditative reiki + tapping session (great to reduce anxiety/fear issues) ~ £77

SACRED WOMB HEALING 180mins (over 3 days) ~ a gentle way to explore deeper hidden or unexplained feelings and/or inner child exploration. Usually involves (ancestral) patterns to be acknowledged, healed & released. Using tools and techniques for Hara Activation & Energy Alignment ~ £279

(*regular as in at least once a month)

Light Touch Reflex Therapy

Even a very light treatment of reflexology for the feet can help create a sense of balance, and with Light Touch Reflex Therapy (LTR), the feet are worked but only very lightly and in ‘holding’ positions ~ this is a way of tuning in energetically to what is happening with the patient’s system, and helping to correct any imbalances within the system. 

40 minutes ~ £30 (including 1st Consultation)

Buy a three session block; ‘The Sole Touch’ ~ £81 (saving £9, for *regular customers only)

(*regular as in at least once a month)

Reflexoloxy (Face)

Facial Reflexology has a natural Botox Effect! It makes you look as good as you feel and feel as good as you look! What every woman needs (especially over 40+) ..

Many clients who come to me say they feel lacklustre, unattractive, stressed or tired… Facial reflexology based on TCM (traditional chinese medicine) can help the body feel fit and well, just as reflexology for the feet can do! It is also a great way to relieve blocked sinuses. And, as a ‘side-effect’ (although it’s not a beauty treatment as such), it is also Beautifying! 

35 minutes ~ £30

Reflexoloxy (Feet)

REFLEXOLOGY is a natural therapy that can facilitate more vital energy, help boost the immune system and create a stronger body and calmer mind. Putting pressure on and massaging reflex points on the feet induces a deep state of relaxation. These reflex points correspond with the organs and other parts of the whole of the body. It is possible to release blockages and normalise imbalances, therefore allowing the free flow of energy to be released throughout the zones of energy pathways which influence the entire body.


1 hour ~ £40 (including 1st Consultation)

Buy a three session block; ‘Back on Your Feet’ ~ £111 (saving £9, for *regular customers only)

(*regular as in at least once a month)