Body Services
Evidence-based movement and physical wellness that restores strength, mobility, and resilience at every stage of life.
At Balance & Birch, body work isn’t about punishment, aesthetics, or keeping up with trends.
It’s about strength, mobility, pain reduction, and feeling safe in your body again .
Our Body practitioners blend movement science with nervous system awareness to help you progress sustainably, without overwhelm or intensity culture.We focus on strength, mobility, injury recovery, mindful movement, and long-term physical resilience informed by science, not trends.
Therapeutic Exercises & Exercise Rehab
60-min assessment: $100 | 15 min: $25 | 30 min: $50 | 45 min: $75 | 1-month program + 15-min check-in: $25
Evidence-based rehab and movement programming to help reduce pain, restore strength, and improve functional mobility. Ideal for rebuilding after injury or long periods of inactivity.
Best for: pain, weakness, mobility issues, post-injury recovery, chronic tension, or stiff/frozen movement patterns.
Personal Training
30 minutes: $25 | 60 minutes: $50
Strength and conditioning designed for absolute beginners, confident lifters, and athletes. We focus on form, progressive overload, and sustainable performance — without shame or intensity culture.
Best for: beginners, athletes, weight lifters, strength goals, conditioning, and anyone wanting structured, supportive training.
Pilates
25 minutes: $30 | 45 minutes: $80
A mindful, low-impact system that strengthens stabilizing muscles, improves posture, enhances control, and restores alignment. Highly adaptable for injury or chronic tension.
Best for: core strength, posture, stability, low-impact training, injury-sensitive bodies, and anyone wanting mindful movement.
Neurodivergent & Trauma-Informed Vinyasa Yoga
45 minutes: $80
A supportive Vinyasa flow designed to reduce overwhelm, create safety, and help the nervous system regulate through movement and breath. Sensory-conscious and shame-free.
Best for: trauma histories, ADHD/autism, anxiety, sensory needs, grounding, and gentle flow seekers.
Somatic Yoga & Mindfulness
60 minutes: $100
Slow, intentional movement that reconnects you with your body and nervous system. Helps dissolve tension, improve emotional regulation, and rebuild trust in your physical self.
Best for: stress, dissociation, emotional overwhelm, chronic tension, and anyone needing nervous-system-first movement.
Hatha & Ashtanga Yoga
30 minutes: $35 | 60 minutes: $65 | Group drop-in: $20 | 10-class pack: $180
Structured, traditional practices that strengthen the body, deepen breathwork, and build long-term resilience. Adapted for both beginners and advanced practitioners.
Best for: strength, flexibility, mobility, discipline, classical yoga, and breath–body connection.
Naturopathic Medicine
20 minutes: $175 | 40 minutes: $350 | 60 min + 30-min F/U: $650 | 60 min + (3) 30-min F/U: $1200 | 6-month plan: $2500 | Group classes: $75
Whole-person, science-based care for digestion, hormones, inflammation, metabolic health, chronic symptoms, and long-term wellness. Sessions include personalized recommendations, supplement guidance, and integrative lifestyle planning.
Best for: gut issues, hormone imbalance, chronic fatigue, inflammation, immune support, mood swings, and full-body wellness.
Nutrition Guidance
20 minutes: $175 | 40 minutes: $350 | 60 min + 30-min F/U: $650 | 60 min + (3) 30-min F/U: $1200 | 6-month plan: $2500
Evidence-based nutrition support tailored to your body, symptoms, and goals. No restrictive dieting, overwhelm, or trends. You’ll receive clear, practical strategies rooted in functional nutrition and long-term consistency.
Best for: digestion, metabolic support, balanced eating, blood sugar, sustainable habit change, and everyday nutrition clarity.
Nutrigenomics Consultation
$600 (includes genetic test)
A DNA-informed assessment that explores how your body processes nutrients, responds to exercise, and regulates metabolism and energy. You’ll receive targeted guidance rooted in your genetics.
Best for: personalized nutrition, metabolism insight, supplement precision, exercise response, and long-term optimization.
Pre-Surgical Evaluations
$500
A comprehensive psychological readiness evaluation required for surgeries such as gender-affirming procedures, bariatric surgery, or transplants. Delivered with clarity, compassion, and supportive next-steps planning.
Best for: surgery prep, medical clearance, emotional readiness, and coordinated recovery support.
ready to get started?
Get matched to the right provider or membership for your goals.
Do I need to be “fit” to start Body services?
Not at all. Every session is customized to your energy level, mobility, and comfort. You’ll never be judged for your starting point; we meet you where you are and progress from there.
Are these services appropriate if I have pain, injuries, or limited mobility?
Yes. Exercise Rehab, Somatic Yoga, and modified Personal Training are designed specifically for pain-friendly, sustainable progress — without aggravating symptoms.
I already lift/work out regularly. Are Body services still for me?
Absolutely. We help refine form, improve mobility, balance strength imbalances, support recovery, and push performance safely. Whether you’re building muscle, chasing a PR, improving endurance, or wanting better programming, we can help. We focus on technique, progressive overload, injury prevention, and long-term performance without burnout.
Do I need a membership to use Body services?
No. All Body services can be booked a la carte.
A membership consult is only required if you’re exploring long-term, fully coordinated care across mind, body, and holistic providers.
Looking for guidance?
Not sure which service fits you best? Book a free 15-minute consultation and we’ll help you choose the right starting point.