PersonalizeD Sessions
Both online + in-person options available
Time to make a meaningful shift in your life.
Let’s work together to make it happen.
Integrative Life coaching
holistic Wellness
Nutrition
Integrative coaching
You already know what you want. Now it’s time to live it.
Who this is for
Maybe you've been circling a big change for a while. A career that no longer fits. A passion you keep setting aside for later. A healthier version of your life you can almost see but can't quite step into. You've done the research. You've read the books. You know, somewhere deep down, exactly what you want.
And yet, the gap between knowing and actually living it still feels impossibly wide.
That gap is where this work lives. Not in pat advice-giving or predetermined programs, but in the real, honest, sometimes surprising work of figuring out what's actually in the way, and building the kind of momentum that lasts.
The people I love working with are ready. They are not perfect or fearless, and they don’t have it all figured out. They are just genuinely ready to stop waiting for things to happen to them and start creating what they actually want out of life.
This is for you if you're navigating a career transition, chasing a long-deferred passion, building a new healthy habit, or trying to find the confidence and self-trust to take the leap you've been thinking about for way too long.
Every person’s story is unique, and so is every path we will build together. This is your time to start living your life with intention and exactly on your terms.
Most people leave our work with:
Clarity on what they actually want (not what they think they should want)
A nervous system that supports change instead of fighting it
Self-trust they can actually feel and embody
A grounded, concrete plan rooted in who they are right now
You're not broken. You're at the brink of something bigger.
How we work
This is your process. I'm here to guide it, ask the questions worth sitting with, and help you see what you might be too close to see on your own.
We draw on nervous system science, somatic awareness, and trauma-informed practice. Not to dwell on what's hard, but to understand it well enough to move through it. While strategy is important, truly lasting change is more about building the internal conditions that make it possible. That is the work we will do together.
How it starts
We begin with a single discovery session. A chance to experience the work, ask questions, and decide together if we're the right fit. From there, most clients move into a 4 or 8-session package, which creates the arc and momentum for real change. Ongoing monthly coaching is available for those who want to keep going.
Available online via video or by request in-person at The Mindful Oasis in Chambersburg, PA
Integrative Coaching Pricing + Packages
Complimentary Discovery Session · Free · 30 min · New clients only
Not sure where to start? This is your no-pressure introduction. We'll explore what's present for you, talk through your goals, and give you a real feel for the coaching experience before you make any commitment.
Single Coaching Session · $65 · 45 min
Space to slow down, get clear, and be heard. Each session includes personalized, trauma-informed support and a follow-up summary so you leave with something tangible to work with. Available in-person or online.
Foundations Coaching Package · $240 · 4 sessions
Four focused sessions to help you get grounded, identify what's getting in your way, and start moving toward what matters. A great entry point into sustained coaching work.
Save $20 vs. single session pricing.
Transformation Coaching Package · $440 · 8 sessions
Eight sessions of deep, integrative coaching that allow space and time for real transformation work. Whether you're navigating a life transition, working through patterns, or stepping into something new, this package holds you through the whole arc.
Save $80 vs. single session pricing.
Extended 60–90 minute deep-dive sessions are available. Contact us to arrange.
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Coaching Memberships
Coaching Private Membership · $97/month*
Consistent, ongoing coaching support throughout the month, within and between sessions. The membership includes two 45-minute coaching sessions per month, plus email and text check-ins to keep you connected and supported as life unfolds.
Includes 20% off any add-on private yoga sessions. A $130+ value.
Yoga + Coaching Membership · $150/month *
This includes the full Realized Wellness experience.
Unlimited group yoga classes and events, two private coaching sessions per month, between-session support, and 20% off private yoga sessions.
Saves $32/month compared to purchasing separately.
*Memberships are a 3-month minimum commitment. Cancel anytime after with 30 days' notice.
Private Yoga Sessions
This is your practice. Your pace. Your version of movement and growth.
No two people move the same way. This is an opportunity to be guided through a yoga practice designed just for you. Private sessions are a space where everything is personally tailored to your body, your history, and your intention.
Whether you're stepping onto the mat for the very first time, recovering from burnout, or working through something deeper, you'll receive one-on-one guidance that genuinely meets you where you are. And absolutely no judgment.
What to Expect
From the moment we connect, it's all about you. Before your first session, we'll have a conversation about what brought you to yoga, what you're hoping to feel, and any physical or emotional considerations to keep in mind. From there, every session is thoughtfully shaped around your needs.
Remember that this isn't a performance. There's no pressure to look a certain way, achieve a pose, or push through discomfort. Using trauma-informed principles, somatic awareness, and a therapeutic lens, we move at a pace that feels safe and sustainable, always following your body's lead.
Private sessions are a great fit if you:
Are brand new to yoga and want to learn the foundations in a safe, supportive space
Are navigating stress, anxiety, trauma, or nervous system dysregulation
Have a specific goal such as relief from chronic tension, better sleep, emotional balance, or rebuilding a sense of safety in your body
Are working around an injury and need a gentle, carefully modified approach
Want to go deeper into your practice with focused, expert guidance
Simply prefer the comfort and privacy of a one-on-one setting
A Practice Built Around You
With training across multiple yoga traditions, including somatic yoga, trauma-informed approaches, and therapeutic applications, and years of hands-on teaching experience, I draw from a wide range of modalities to create a session that's right for you.
Somatic yoga invites you to slow down and tune inward, using sensation, breath, and gentle movement to help the body release what it's been holding. Rather than focusing on achieving a shape, we focus on how movement feels and building a deeper connection between mind and body that extends well beyond the mat.
A trauma-informed approach means that your comfort, choice, and agency are centered in every session. Cues are offered as invitations, not instructions. You are always in control of your practice.
Depending on what you need, a session might include flowing Vinyasa to build strength and energy, slow Yin or Restorative practice to soften and release, somatic movement and body-awareness exercises, breathwork and mindfulness to regulate the nervous system, or a blend of all of the above.
You don't need to know what you need before we begin practicing together. Figuring that out together is part of the work.
Ready to Begin?
You don't have to have it all figured out to take the first step. Reach out, share a little about where you are and what you're looking for, and together, we’ll take it from there.
*Packages and memberships available. Please contact me for details.
Book your complimentary discovery session →
Set your own intention
“I know there's more for me. I'm ready to go find it.”
Let’s make it happen. I’m here for it.
What you’ll get
Individual Sessions & Packages Include:
60-minute, 1-on-1 sessions
Comprehensive intake assessment
Personalized and strategic health plans as part of your specific path toward whole-body, mind, and spirit wellness
Program components may include a personalized combination of nutrition, herbal, mindfulness, yoga, and/or exercise modalities.
Continual email support and guidance between sessions
Helpful tools, tips, and strategies for navigating your unique obstacles
Weekly check-ins (up to 5/wk) with personalized motivation, encouragement, and practices
In this complimentary session, we will discuss your wellness goals, barriers to ideal health, and evidence-based and practical strategies and lifestyle changes you could implement to bring about significantly improved well-being. We will explore the process of charting a personalized, effective, attainable, and sustainable path to realizing optimal wellness so you can regain control of your health and happiness.
Wellness Programs
Take your health journey to the next level with focused but individualized programs that include specific framworks and pathways to improved health. You will also benefit from cost savings with wellness packages. Contact me for more details. Please note that the list of programs below is not a comprehensive list of offerings available, and individual sessions can be tailored to your own needs, which we will discuss during your introductory session.
Bridging science, embodiment, and self-leadership, we use an integrated approach to behavior change, nervous system regulation, and intentional living.
Realized Wellness | Services
Private Coaching & Personalized Sessions
Nervous System Regulation Coaching
Understand and work with your physiology to reduce overwhelm, improve focus, and create a more stable, resilient baseline. These sessions bridge science and lived experience, helping you recognize patterns and shift them in real time.
Behavior Change & Habit Design Coaching
Create sustainable habits using science-informed strategies that go beyond motivation. Build consistency through structure, awareness, and systems that support long-term change.
Intentional Living & Life Design Coaching
Clarify what truly matters to you and translate it into your daily life. Develop structure, direction, and alignment between your values, decisions, and future path.
Personalized Wellness & Routine Design
Design morning, evening, and weekly routines that support your energy, focus, and overall well-being. This is a practical, personalized approach to creating rhythms that actually work for your life.
Stress & Burnout Recovery Support
Understand how stress shows up in your body and learn how to shift it. These sessions focus on moving from chronic overwhelm toward regulation, clarity, and capacity.
Therapeutic & Somatic Yoga
1:1 Therapeutic / Somatic Yoga - Private Sessions
A personalized, trauma-informed approach to yoga that integrates breath, movement, and nervous system awareness. These sessions support anxiety, depression, ADHD, chronic stress, and disconnection, while also building strength, mobility, and resilience in the body.
Somatic Yoga & Embodied Movement
Group or private practices designed to help you reconnect with your body, release tension, and build awareness beyond the mind. Integrates traditional yoga, somatic movement, and mindful strength-based work.
Workshops, Classes & Group Experiences
Workshops & Immersive Experiences
Interactive, science-informed sessions that blend education, movement, and reflection. Designed to deepen understanding while giving you practical tools you can apply immediately.
Weekly Classes & Ongoing Practice
Consistent spaces to regulate, move, and integrate. These classes emphasize embodiment, nervous system support, and building a sustainable personal practice over time.
Mindfulness, Meditation & Reflective Practice
Meditation & Mindfulness Training
Learn accessible, evidence-informed meditation techniques that fit into real life. Explore different styles and develop a practice that feels sustainable and effective.
Reflective Journaling & Self-Inquiry
Use structured journaling to process experiences, clarify thinking, and support intentional decision-making. Develop a deeper understanding of yourself through guided reflection.
The Hōlōs Method: Integrated Planning & Self-Leadership
Hōlōs Journal Method & Planning Systems
A guided approach to integrating planning, reflection, and wellness tracking into one cohesive system. Combine structure with flexibility to support intentional living, productivity, and personal growth.
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Special Package Offerings:
Nutrition Consultations
Combating Chronic Inflammation, Coping with Autoimmune Diseases, Managing Hormonal Changes with Evidenced-based Holistic Approaches, Comprehensive Dietary Analysis, Targeted Meal Plans and Healthy Eating Habits, Understanding Celiac Disease and Gluten Intolerance, Improving and Maintaining a Healthy Gut Microbiome, Addressing Nutrient Deficiencies and Malabsorption, Improving and Maintaining a Healthy Gut Microbiome
Chronic Migraine Support
Self-Care for Chronic Migraine and Neck Pain: Yoga, nutrition, self-care, aromatherapy, and other natural modalities.
Group Coaching:
While 1:1 coaching and teaching have the benefit of being specially personalized and targeted, group coaching is an effective complement with the added benefits of community connectedness and bonding as well as additional accountability and inspiration from your peers who might be on a similar path. If you are interested in our group coaching program, please contact me for more details.
Our 1:1 session will be
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Personalized
Our initial sessions will be dedicated to assessing your current wellness and creating a personalized plan to fit your unique needs and goals.
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Targeted
Everyone has unique obstacles when it comes to fostering full-body wellness. I’ll work closely with you to help identify and overcome your challenges.
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Integrative
Since cultivating wellness is more than just exercise and diet, I’ll be guiding you toward other helpful evidence-based practices such as mindfulness training, meditation, and more.
FAQs
Frequently Asked Questions
Is this therapy?
No, and that distinction matters. Coaching is forward-facing and action-oriented. We're not here to diagnose, treat, or process trauma in a clinical sense. We're here to get clear on what you want, understand what's been getting in the way, and build real momentum toward change. That said, the work is thoughtful and goes beneath the surface. If something comes up that feels like it needs deeper clinical support, I'll say so, and I'm happy to help you find the right person.
How is this different from other coaching programs I've seen?
Most coaching programs hand you a framework and walk you through it. This isn't that. The process is led by you. I bring structure, science-informed tools, and a lot of good questions, but where we go is determined by what you actually need, not a predetermined curriculum. The nervous system and somatic awareness pieces also set this apart. We're not just talking about change. We're working on the internal conditions that make change possible.
I'm not sure I'm ready. How do I know if the timing is right?
If you're asking that question, you're probably closer to ready than you think. You don't need to have everything figured out before we begin. You just need to be willing to show up honestly and do the work. The discovery session exists exactly for this reason. It's a low-stakes way to get a feel for the process and decide from there.
What kinds of things do people work on?
Career transitions, passion projects that have been on the back burner for years, building a health or movement practice that actually sticks, finding the confidence to make a leap they've been thinking about for way too long. Some people come in knowing exactly what they want and just need help closing the gap. Others come in with a sense that something needs to shift, but aren't quite sure what yet. Both are good places to start.
How long does the process take?
It depends on what you're working toward and how deep you want to go. Some people get a lot of clarity and momentum from a single session or a short, focused package. Others want sustained support over several months as they navigate a larger transition. We'll talk through what makes sense for you during the discovery session, and you're never locked into more than you signed up for.
What does a typical session look like?
There's no single template, which is intentional. Sessions are conversation-based and guided by what's most alive for you that day. We might spend time getting clear on something you've been circling, working through a specific obstacle, reflecting on what's shifted since last time, or building out a concrete next step. You'll often leave with something tangible, a reframe, a practice, a small but meaningful action, and a follow-up summary so nothing gets lost.
Do you offer sliding scale or flexible pricing?
Accessibility matters to me. If the listed pricing is a barrier, reach out before assuming it won't work. I'd rather have a conversation than have the right person walk away.
How do I get started?
Book a complimentary discovery session. It's free, it's 30 minutes, and there's no pressure or obligation. We'll get a sense of what you're working with, what you're hoping for, and whether this feels like the right fit. From there, you decide what's next.