White Pine Coaching & Wellness
At White Pine Coaching & Wellness, I believe that true health happens not only in the body, but in the mind as well. I work with clients to help them go beyond just being healthy, to find a way of living that cultivates thriving. I offer a variety of services that can help you find balance and vitality in all aspects of your life, including personal training programs, mindfulness and yoga practices, and health coaching.
Be Flexible & Resilient
Yoga, Stretching, and Classes
Mindful movement practices reduce stress, improve balance, enhance concentration, and promote flexibility. Adding these practices to your daily or weekly routine offers a boost to your health, fitness, and overall sense of wellbeing.
There are plenty of ways to incorporate mindful movement into your life, from a 10-
minute daily flexibility routine to a structured mind-body practice such as Yoga, Tai Chi,
or Pilates. Regardless of the approach, engaging in an activity that coordinates
movement with focused attention and breath work has been shown to improve mood
and cognitive functioning, as well as the health of our bones and joints.
At White Pine Coaching and Wellness, I offer a number of ways to engage in mindful
movement, through virtual yoga classes, an online library of flexibility routines, and
short yoga practices to start or end your day. I also offer private yoga instruction,
virtually or in person.
If you are a client, please feel free to take advantage of our library or enroll in one of
our classes. Those who are not clients of White Pine Coaching and Wellness can purchase an annual subscription for access to the library. Please contact me for more information.
Be Fit and Strong
Personal Training and In Home Instruction
Evidence shows that regular exercise not only helps us to live longer, but it also helps us to live better. Regular exercise improves heart health, keeps muscles strong, and alleviates stress. It also reduces the symptoms of arthritis and improves our bone health. Exercise benefits our brains as well, and does so in surprising ways: it improves memory, balance, decision making, and our moods, to name a few.
Many of us want to exercise but it can be hard to get started. The internet is full of suggestions, but it can be hard to know what is right for your body. You may have a lot of questions. What type of exercise is best for your goals? How do you stay safe? What equipment do you need? How often?
With over 25 years in the fitness industry, I can help you design the most effective exercise program for your objectives and needs. Together we will create a weekly plan that fits your interests, keeps you motivated, and supports your fitness goals. You are unique, so a fitness program should reflect your specific needs. That’s why I offer a number of training options:
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In home personal training: whether it is once a month or once a week, I will come to your home to provide safe, effective strength training. In addition to one-on-one training sessions in your home, you will receive a written workout and video illustrating the exercises with important safety cues tailored to your needs.
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Studio personal training: if you prefer to work outside your home, I offer studio training at two locations. Each studio has different types of equipment, both with various training options that can be discussed based on your specific needs and requirements.
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Cardio training: if you have a treadmill, elliptical, stationary bike, or rowing machine, I can help you design an aerobic training program that will help challenge or maintain your fitness level. This training includes the use of fitness tracking devices such as heart rate monitors, Fitbit, and the Apple watch.
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Home gym set up: Not quite sure what equipment you need for your home gym? I can help you design a workout space that meets your budget and keeps you motivated.
Thrive!
Wellness Coaching, Nutrition, and Ayurveda
How would you rate your state of wellness? We tend to use the terms “health” and “wellness” interchangeably, but there is a difference. Health is related to our physical state of being, measured in terms of disease risk, fitness, weight, sleep hygiene, the ability to respond to stress, and our social connections. Whereas these components are essential to living a healthy life, wellness encourages us go further by designing a lifestyle that promotes vitality and helps us to flourish. Wellness is an active process in which we make self-directed and conscious choices that help us thrive and live life more skillfully.
Given that changing just one health behavior, like losing weight or exercising, can be a lot of work, it may seem that wellness is beyond your reach. At White Pine Coaching and Wellness, I believe that starting with a holistic wellness approach is essential to generating the energy needed to kick start and establish healthy behaviors. The stronger your wellness vision, the more fuel you’ll have to start the change process. Whether you want to lose weight, start exercising, or reduce your stress, our coaching programs and workshops will support your journey through change:
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Health and Wellness Coaching- with an approach that is centered on your individual needs, my coaching programs help to spark the motivation and the capacity to change. Working with your coach, you’ll enter the change process by designing meaningful visions and move forward using the momentum of stimulating goals. Throughout the process you’ll be supported by your coach as you build a toolbox with the skills necessary to sustain healthy behaviors. Your coach will support you with clarity and accountability as you craft a lifestyle that promotes the best of who you are.
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Workshops – Throughout the year I offer virtual workshops focused on a variety of wellness topics. Some workshops are specific to a particular health topic, including nutrition, bone health, weight loss, and healthy aging. Other topics are based in yogic principles, such as Ayurveda, mindfulness, and breathing practices for relaxation. Check my calendar for upcoming events.
Blog Posts
Explore my most recent blog posts and resources!
