Classes
and
services
Balance and Strength
Designed for seniors, this progressive, evidence-based class 6-week series is focused on improving balance, reaction time, coordination, and full body strength to reduce fall risk and increase confidence in daily life.
Participants will learn:
• How the body maintains balance (vision, vestibular system, strength, coordination)
• Dynamic balance and reaction drills
• Strategies to reduce fall risk at home
• Safe techniques for getting up from the floor
SCHOLARSHIPS ARE AVAILABLE! Please email Pauline directly to learn more
steadywithpauline@gmail.com or complete the following form
Movement Longevity
1 hour class
Designed for ages 30-60, this class focuses on improving balance, coordination, lower body strength, reaction time, and overall body awareness through functional movement and challenging exercises that go beyond typical daily activities. The goal is to help you build skills that support long-term mobility, independence, and an active lifestyle for years to come.
Were you , or still are, a skateboarder, surfer, snowboarder, cyclist, or recreational athlete? This class is perfect for active adults and lifelong athletes wanting to stay sharp, capable, and confident in their movement.
Beautiful Bones: Introduction to Weight Training
This progressive strength training series is designed to build confidence and lasting strength in a supportive, judgment-free environment. It is specifically geared toward complete beginners—even if you’ve never stepped foot in a gym before, this class will guide you through the absolute basics of resistance training.
Classes are intentionally small groups for individualized attention and a welcoming atmosphere
You will learn everything from basic gym equipment and etiquette, to foundational lifting movements, muscle groups used in everyday tasks, and proper strength training techniques. The goal is to remove intimidation and replace it with confidence and understanding.
This course also educates participants on how resistance training supports bone density, posture, and long-term independence. With hands-on guidance throughout the series, you will gain the skills needed to train safely and independently.
This is a progressive series, designed to be completed in full—sign up now to secure your spot for the entire program.
Participants will learn:
• How bones respond to load (Wolff’s Law)
• Why strength training is essential for aging
• Basic anatomy and muscles utilized for various everyday tasks
• Knowledge needed for independent training
From unsure to confident
Complete Workout
Complete Workout Class (Strength + Cardio + Mobility)
This is a full-body class designed for all ages and abilities to help you build strength, improve endurance, and feel your best.
- Full-body workout combining strength training, cardio, and stretching
- Weekly muscle group focus to promote balanced strength and progression
- Low-impact, joint-friendly options and modifications available for all fitness levels
- Improve strength, endurance, coordination, and overall fitness
- Structured to be efficient, effective, and easy to follow
Supportive, welcoming environment and no experience needed.
Leave feeling stronger, energized, and accomplished
Personal Training
There are 2 ways one can approach personal training.
1. Ongoing One-on-One Personal Training: Following a comprehensive movement assessment and initial training session, clients meet with me regularly for individualized coaching and exercise programming. Each session is designed around your specific goals while allowing for real-time feedback, exercise progression, and movement refinement. This option provides the highest level of support, accountability, and personalized coaching.
2. Independent Training with Professional Guidance: For clients who prefer a more flexible approach, we begin with a comprehensive initial session that includes goal setting, a movement assessment, a full-body workout, and instruction on proper exercise technique. Following this session, clients may choose to attend Sol & Sage group classes and/or receive a customized exercise program to complete independently at their own gym. Programs are designed to provide approximately four weeks of training and are updated during follow-up sessions to ensure continued progress, address any challenges, and progress exercises as appropriate.
Where are classes held?
We currently hold classes at 10546 Lansing St Suite 7. Once scheduled, specific directions are provided.
Depending on your needs, personal training can be done at one of our locations or Pauline can come to you, for an additional travel fee.
We have plans to serve the Fort Bragg community in multiple locations!