1-1 Coaching

Your coach. Your pace. Your results.

Our Process

  • A postpartum mom with blonde hair in a messy bun sitting at a desk, retrieving her virtual fitness training program.

    1- complete intake form

    Share a bit about where you're starting from, what you're working toward, and what's felt hard to figure out on your own. It takes about 5 minutes.

  • A perimenopause woman holding a smartphone viewing her custom strength training program.

    2- consult

    Within 24-48 hours, Andrea will reach out to schedule a free 15-minute consult. No pressure, just a conversation about your goals so she can make sure the fit is right.

  • 3- format

    Based on what works for your life, you'll decide together whether you'd prefer app-based coaching through Trainerize or real-time virtual sessions over Google Meet. Both come with the same level of support.

  • A woman performing an exercise with a large black exercise ball in a gym. She is lying on her back with her hips raised, feet on the ball, and hands on the ground.

    4- get started

    Your custom program is built around you from day one. Weekly check-ins, progressive overload, and real accountability from someone invested in your results.

I’m Andrea, founder of Form & Flow, a wellness coach, strength coach, Pilates instructor, and women’s health specialist with more than 18 years of experience helping women feel stronger, more capable, and more connected to their bodies.

My approach blends evidence-based strength training, Pilates, mobility, and mindful lifestyle coaching with an appreciation for the nervous system, hormones, energy, and the way our bodies change through different seasons of life.

I believe movement should support your life—not become another source of pressure. Together, we focus on building strength, improving function, creating sustainable habits, and learning to trust your body rather than constantly fighting against it.

Whether you’re navigating postpartum recovery, perimenopause, pelvic floor concerns, pain, or simply wanting to feel stronger and more like yourself again, your program is designed around you—your body, your goals, and your real life.

At Form & Flow, the goal isn’t perfection. It’s creating the strength and confidence to move through life with more ease.

Move with Strength. Live with Ease.

Meet your instructor

Almost 2 decades of experience

BS in Exercise Physiology and Psychology

2

NPCT Pilates Instructor

3

Two women in a gym, one assisting the other with a workout, near exercise equipment like medicine balls and resistance bands.
Woman performing a yoga pose on a yoga mat indoors with large window showing green trees outside.
Smiling woman with wavy brown hair and tattoos on her arm, wearing a green tank top and gold necklace, indoors with plants and a quote on the wall in the background.

Your questions, Answered

  • Every one-on-one plan includes a full movement and goals assessment, a custom progressive program built around you, and weekly check-ins to track progress and adjust as needed. A meal plan can be added on as well. Sessions run 1-3 times depending on your goals, structured in 4-week cycles to allow your body to properly adapt and avoid plateaus.

  • Sessions are 60 minutes, and we’ll choose a frequency that fits your goals, schedule, and level of support.

    You can train with me 1–3 times per week. Some clients meet with me once a week and follow a customized workout plan for their additional sessions on their own.

  • Pricing is built around you, since every program is different.

  • Andrea will reach out within 24-48 hours to schedule a free 15-minute consult, where you'll talk through your goals and make sure the program is the right fit before getting started.

  • Yes! We can train in person or via google meet.

A woman in blue athletic wear is performing a side plank exercise on a Pilates reformer machine in a room with large windows showing green trees outside.

Want to get started?

No two people are the same, and your coaching experience shouldn't be either. Fill out the intake form below so we can get a real sense of your goals, your lifestyle, and what you need most right now. Your answers help us show up for you in the best way possible from day one.

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