Flourish & Flow is a welcoming, knowledge-based workshop designed to help you understand and care for your changing body with clarity and confidence. Combining herbal wisdom and straightforward pelvic floor exercises, this class teaches you how aging impacts your physical, hormonal, and emotional health—and what you can do about it. You’ll learn how hormones work, why inflammation increases with age, and how simple diet, herb, and movement shifts can make a real difference.

In the second half, you’ll practice easy, posture-based exercises that relieve pelvic floor dysfunction—no kegels required—while improving strength and flexibility. Each session includes clear handouts, helpful reminders, and supportive guidance so you can apply what you learn right away. Leave with actionable tools to feel stronger, more balanced, and in control of your well-being.
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PART 1: Aging Gracefully with Physical, Hormonal, Mental, and Functional Health, including:
What are hormones, really?
New disorder unlocked: INFLAMMAGING!
What about herbs, or diet changes, or exercise?

PART 2: Pelvic Floor Personal Training:
Learn simple posture-based exercises, stretches, and postures to relieve PF Dysfunction symptoms
Next Series Starts August 2025
5:30p-7:30p at Rivendell Farm, Riegelsville PA
  • Fri Aug 15
  • Fri Aug 29
  • Fri Sept 12
  • Fri Sept 26
Ready to join us?

​Here's what you will learn about:
 ✔ Our Aging Bodies (The Physical Body)- bone loss, skin changes, weight gain, hot flashes
✔ Hormones and Hydration (The Chemical Body)- hormones, stress, neurotransmitters
✔ Getting Emotional (The Emotional Body)- mood, concentration and focus, coping
✔ Stress, Sleep, and Function (The Physiological Body)- sleep, sympathetic vs parasympathetic systems, digestion

PLUS
​✔  Learn a no-kegels approach to pelvic floor health, creating a strong and reflexive anchor for your whole body 

✔  And you'll get handouts, fun practice reminders (really, they're awesome!), and lots of additional support​

Specialties of Pelvic Floor Personal Training:

  • Sneeze, Cough, Laugh, and Exercise Pee
  • Low Back Pain
  • Weak Core
  • Pelvic Pain
  • Foot, Hip, and Knee Pain
  • Uneven Legs
  • Headaches/TMJ/Tongue Tie Strain
  • Diastasis Recti
  • Flat Back, Hunched Shoulders, and Tech Neck
  • Dead Butt Syndrome
​Learn to live easily, strongly, and more comfortably in your body than you have in years- without boring "exercises"!

No system works alone, no system hurts alone

YOU are not alone

We've all got physical stuff that's piled up our whole lives- those pesky Living Pains.

​The goal is to get moving in a direction that really does stop your patterns of pain and discomfort, and build new ones of strength and mobility.

Wouldn't you like to overcome your physical history and patterns? How about learn to restore and maintain an active life?
Now you can.

Plus accountability, support, and community are built into this program, because two of the lessons I've learned over and over are that: 
  1. everyone feels like they're the only one struggling (obviously this can't be true!) and
  2. everyone benefits when we work together (we truly are social creatures)
I was inspired to pull my yoga mat out this morning. I was working with clamshells - targeting gluteus medius - this week in classes and it was....a bit of a hot mess. Splaying hips, collapsed pelvis 🥴

So as I was standing in a forward fold, I pulled out my yoga blocks and aligned them to the sides of my feet just like you taught me and hot damn, it engaged my entire leg! I started to play with different variations (squats/chair pose, lunging front to back) and the guide from the blocks on the sides of my feet are a total game changer!!

So when I finally moved into a “targeted” gluteus medius pose, I could really feel it....

​-Melissa M.

A little bit about Paula

I'm nerdy, and precise, and I like to make you laugh. I love nothing more than to learn all the things, share the interesting bits with you, find patterns, develop simple strategies, and help you integrate them. 

I value clear, simple communication and using stories, metaphors, and lots of visuals to help you understand what you're doing, and why you're doing it.

My clients have praised my "enthusiasm, expertise, and connection" and my "theatrical and fun approach to teaching and life without any drama." (Now I'm blushing!)

Your Investment:

8 Week Program: $320
REGISTER HERE
  • 4 small group sessions, 2 hours long each
    • Approximately 60 minutes of Aging Gracefully classroom learning and 60 minutes of Pelvic Floor training practice
    • Students in their 30's to their 70's have benefited from the knowledge provided in this program. While it's more typical that an aging-focused class is targeted at "Women of a Certain Age", everyone has a pelvic floor and everyone ages, so there is helpful, actionable information for everyone included in our 4 sessions.
  • Aging Gracefully discussions with presentations, handouts, and group work
    • ​Including herbal, lifestyle, and dietary support discussions
  • Simple Pelvic Floor personal training stretches, postures, and exercises
    • ​Approximately 5-7 exercises per session
    • This is not an exercise program exactly, although there are exercise movements and stretches included, so it can be done by anyone at any fitness level.
  • Additional resources and support

OPTIONAL Add Ons:
Single Private Wellness Consultation with Paula: $125
3 Consultations: $350
5 Consultations: $600

​Payment Plans are Available
Add-ons and Payment Plans: Email me here

Worried About Time? So Was Layne:

I’m feeling incredibly squeezed at work just at this exact moment, so I am definitely needing to know more about the time commitment prior to being able to say yes to anything.
But 100%, my interest is there, and I have loved all of the interactions that we’ve had so far and they’ve just left me wanting more.
​Please let me know about the number of hours that will be needed and when the program begins. I don’t want to take one of your spots on the phone calls unless I know that I can actually realistically participate
​    Layne, Prospective Student

Here's the essentials:

  • ​As far as commitment goes, it's intentionally very small in terms of our face-to-face time, and very applicable to your life in terms of daily practice, so you're not taking special "exercise time outs" to practice.
  • Our group will meet for 1.5 hours every other week, for a total of 4 sessions. In them you'll learn a handful of practices- positions (like parallel feet), stretches, and movements too- and we'll talk about how to build them into normal life so they get practiced consistently without having to set aside precious time. These 6 hours constitute the "actual" time commitment for the program, and the rest is done on your own schedule.
  •  I'll also be sending out a few texts a week as little practice nudges to help build the daily habits.

Curious about Layne's Experience? She Joined Us!

Paula’s simple and straight way of explaining correct posture positions had light bulbs going off for me from the very first session.  Immediate relief.  Highly recommend.
​    Layne, Happy Student!
You've tried the quick fixes and the big fixes, you take the exercise classes and drink the green smoothies, and you still don't feel the way you want to.

It's time to try something new, something WHOLE body.

If you REALLY want to transform your body, inside and out, there are some simple, foundational things you need to do every. single. day. that are going to make the biggest impacts, and I WILL TEACH YOU HOW.
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Aging Gracefully Small Group Program FAQs

Q: What all IS it? ​
"It" is a proven, structured program teaching movement and herbal wellness supports to fix your wellness foundations.

At its core are the fundamental lessons I've learned (over my 15+ years as a Reformer Pilates owner/instructor and Herbalist) that I wish EVERYONE had been taught from the very beginning! ​
Q: Can you tell me more about the Pelvic Floor program
Of course. At it's heart, the Pelvic Floor program is a series of exercises and stretches to help you learn and maintain a neutral pelvis. This is super important because whenever our pelvises (pelvii?) are out of alignment and we're moving around, we're putting strain on the muscles of the low back and spine (and all of you between your feet and neck, really) and on the contents of the pelvis- which increases pressure.

This means that by learning how to remain neutral, we're DECREASING strain and pain on our muscles, joints, and bones, and on our pelvic floor.

THIS means that we can help everyone that moves to move better. Yes, it's targeted towards people with Pelvic Floor Dysfunction, but I'd argue that most of us are already ALMOST at the point of dysfunction anyway.

This was clearly demonstrated to me during the first pandemic shutdown in 2020- it didn't take long for lots and lots of people to get pushed over the edge into true PFD symptoms after transitioning to their home offices and loosing all pretense of coffee breaks, parking at the edge of the lot for a few extra steps, and the other micro-activities that were holding off more serious problems.

​By learning how to stand, sit, and move in a neutral position we'll be strengthening and supporting our whole selves from our pelvis up and down the chain, which will only improve our whole selves.
Q: Other than the sessions, what kind of ongoing help will there be? I tend to fall off the wagon before habits ever get started. ​
SO MANY of us have the same trouble. That's why I'm building in group and individual accountability.

You NEVER have to share any more about your particular situation than you want to- you can remain as private as you prefer.

I will set up a private webpage for our class, where I will post our handouts, session replays, and more. In class, we'll do individual and group work. I have found that one of the most powerful ways to cement a new skill is to help another person learn it, so you'll be encouraged to share what's working for you- like ways you're finding to incorporate the exercises into your life. These are the best learning tools!

You'll also get some fun and even silly reminders throughout each week to do your practices- but this one's a bit of a surprise until we get started 😉
Q: I'm new to exercising/I'm an old pro at fitness classes/I have an old injury/I don't know if this is for me? ​

We're all walking around in bodies that have been shaped by our own lives, and they're all different. That's OK. My rule of thumb is that if you can get up the stairs on your own, I can help you. 

​Our work will be deceptively simple, at least at first. But simple doesn't mean easy! Concentration, precision, and awareness are HARD and takes effort.
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I'll be teaching you to break the most basic movements down into component parts to examine and correct them, so we can build them back into automatic, unconscious habits that are sound and sustainable.

From there, we'll keep layering and building to reinforce what you're learning- how to move well.
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This means that most all bodies can benefit from this work!

This program isn't a replacement or substitution for your regular exercise and stretching. It's not an exercise program exactly, although there are exercise movements and stretches included, so it can be done by anyone at any fitness level. It's foundational support to shore up your ongoing mobility, balance, and vitality.