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
Traditional yoga rooted in the practices of āsana and prāṇāyāma to cultivate steadiness, awareness, and harmony between the mind, body, and breath. Classes are thoughtfully adapted for all levels, honoring yoga as a practice of self-inquiry and presence rather than performance.
Best for: those seeking to deepen their connection with the mind, body, and breath. Strength, flexibility, mobility, discipline, and resilience emerge naturally as byproducts of a consistent āsana practice.
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.