Aging Well
Online Classes
Personal Training
Wellness & Nutrition
Post Rehab & Mobility
Corrective Exercise
Yoga
Aging Well
online classes for older adults
Strength & Stability
50 minutes | Strength, coordination and balance for everyday life
Staying strong as we age takes more than keeping active. We need to challenge our muscles, practise balance, maintain mobility and develop the coordination that helps us move confidently through everyday life.
Strength & Stability combines purposeful strength training, mobility, agility, balance practice and functional movements in a lively class set to music. The movements are designed to work on the capabilities we rely on every day—from getting up from a chair and navigating uneven ground to recovering our balance when we stumble.
Moving to music adds another dimension. Following rhythm and coordinating your movements with the music engages attention, timing and coordination, bringing together physical and mental challenges in one enjoyable practice.
This is movement with a purpose: building strength, stability and confidence through appropriately challenging exercise, so you can continue doing the things you love.
Mindful Movement & Better Balance
50 minutes | Body awareness, balance and nervous system regulation
Not all movement needs to be fast or physically demanding to be valuable. Sometimes, slowing down is exactly what helps us learn.
Mindful Movement & Better Balance uses chair yoga, gentle stretching, balance poses and breathing practices to help you become more aware of how your body moves. By slowing down and paying attention to posture, alignment and shifts in weight, you have more opportunity to develop proprioception—your sense of where your body is in space—and refine the coordination that supports balance and confident movement.
The mindful approach also gives you time to focus on your breathing, settle your attention and support nervous system regulation. Rather than rushing from one movement to the next, you learn to notice what is happening in your body and respond with greater awareness.
Each class includes modifications to accommodate different abilities and finishes with guided relaxation, giving you time to absorb the practice and leave feeling more settled.
This is an opportunity to develop a deeper understanding of your body, improve your movement awareness and cultivate the balance and confidence that support you in everyday life.
Aging Well
Build the capability to keep doing the things you love.
Aging well isn't about fighting aging. It's about actively participating in it. Your body remains adaptable throughout life, and with appropriate movement and consistent practice, you can continue working on your strength, balance and mobility. These are the capabilities that support confidence and independence, helping you move more comfortably, manage everyday activities and continue doing the things that matter to you. You have more influence over how you age than you may realize. Start where you are, keep practising, and discover what you can improve.
Yoga for Osteoporosis
prevent & reverse
Osteoporosis affects millions of people—and if you’ve been diagnosed with low bone density, it can feel overwhelming… even a little scary.
You may have been told to “be careful,” to avoid certain movements, or that your body is fragile.
But here’s the encouraging truth:
With the right kind of movement, your body can become stronger, more stable, and more supported.
That’s why Mary created Yoga for Osteoporosis: Prevent & Reverse 🌿
These live online and on-demand classes are designed specifically to help you move safely while supporting bone health—without fear or confusion.
Inside each class, you’ll learn how to:
✨
Build bone density through targeted, research-informed movement
✨ Improve balance and coordination to reduce fall risk
✨ Strengthen muscles that support and protect your joints
✨ Improve posture and spinal alignment
✨ Move with confidence again
We focus on what’s safe and effective—avoiding movements that can strain the spine (like deep forward bends or extreme flexion), and instead practicing smart, supportive variations that protect your bones while helping them adapt and grow stronger.
This isn’t about pushing your body.
It’s about understanding it—and working with it.
Whether you’re new to yoga, managing osteopenia, or looking for a safe way to stay active with osteoporosis, you’ll be guided every step of the way.
Join live for personal guidance and connection—or access the on-demand library anytime, all from the comfort of home.
Your body is not fragile. It’s adaptable, responsive, and capable of change.
Let’s support it—together 💛
Yoga Repatterning:
An 8-Week Hatha Yoga Course for Structural Balance & Lasting Change
Yoga Repatterning is a progressive 8-week course that integrates Hatha Yoga with movement science and structural therapy. It’s designed to help you understand how your body moves, identify patterns that contribute to discomfort, and retrain those patterns for greater ease, alignment, and efficiency.
Rather than treating symptoms in isolation, we explore the relationship between breath, posture, and movement—supporting the body as an interconnected system.
What You’ll Experience
Each 80-minute session includes:
- Guided education and awareness
- Breathwork (pranayama)
- Movement practice (asana)
- Rest and integration (savasana)
- Q&A with simple take-home practices
Sessions are held weekly in small groups (2–4 people), allowing for personalized attention. Available in your home, in person, or online.
Course Progression
Each session builds on the last, creating a clear path toward more integrated movement:
- Breath — regulate the nervous system and build awareness
- Feet & Foundation — improve stability and balance
- Ankles & Lower Legs — restore joint function and reduce compensation
- Hips & Pelvis — support core integration and mobility
- Spine & Back Body — strengthen the posterior chain
- Shoulders — improve alignment and reduce tension
- Head & Neck — refine posture and release strain
- Integrated Flow — bring it all together through movement
Outcomes
With consistent practice, you may notice:
- Improved body awareness (proprioception)
- Greater mobility, strength, and balance
- Reduced pain and tension
- Increased energy and ease in daily movement
This work is simple, but not superficial—it creates lasting change by addressing how you move at the source.
Yoga Repatterning
James Dubberly
I have over 35 years of education and experience in the health and fitness field. Dedicating the majority of my adult life to helping others become healthier, over the years I've witnessed thousands of clients change their lives for the better through the power of guidance, accountability, and motivation.
I graduated from Bastyr University (Seattle, Washington USA) with a degree in Nutrition & Dietetics and Exercise Science. I also attended the Cooper Aerobics Research Institute, and have certifications through The American College of Sports Medicine (ACSM) and The National Exercise and Sports Trainers Association (NESTA) among others.
In 2005 I established Whole Body Fitness (Portland, Oregon USA) a fitness studio specializing in nutrition counseling, performance enhancement, weight loss, body sculpting and post injury rehab. This was a very successful business for 15 years until a road accident changed my life. My pelvis was shattered, both hips broken, my right leg was broken in 7 places, the ligaments and tendons of my left elbow completely torn off, and most significantly, my back was broken at T12 resulting in partial paralysis. As my recovery was during the time of Covid 19 shut downs I had no structured physical therapy, and so I had to apply my own knowledge of rehabilitation to get myself out of the wheelchair and walking again.
As a man who has suffered a permanent spinal cord injury, and the limitations that imposes, I understand the painful physical and emotionally demoralizing effects of the loss of mobility and chronic pain. I would like to help others who have challenges overcome and adapt to their new normal, no matter how great or how small their challenges are.
Taking charge of your personal health translates to more than just looking and feeling better, it is empowering, resulting in higher self worth, self control and confidence. There is no better medicine for the epidemic of anxiety and depression we live in today. So take control of your life today, let me lead you on the journey towards a confident and capable life.
Mary Lawrence
I am an Australian with a Masters in Education from the University of Melbourne, Australia. At 60 years of age I have decades of experience in Education & Training and Health & Fitness.
I am a certified Personal Trainer through the National Academy of Sports Medicine, USA (NASM) with specialization in Corrective Exercise and Senior Fitness. All of my clients are in their sixties or older.
I have chosen to work with seniors because I know the difference it makes to their quality of life - greater strength and mobility means they can enjoy their retirement, continue to do their hobbies, to travel and play with their grandchildren and great grandchildren.
Movement is medicine - it was my own experience of chronic neck pain and sciatica that led me to Corrective Exercise and Yoga therapies. The same techniques that got me out of pain can work for you. Aging does not have to be painful.
I also teach
Silver Sneakers and
Chair Yoga at the Firstenburg Community Center and The Knights of Pythias Active Retirement Center in Vancouver, Washington USA. If you are in the Vancouver, WA Portland OR area I’d love to work with you in-person, if not, please join me online. You’re never too old and it’s never too late to start.
I have chronic pain issues and have tried Physical Therapy, but found that Mary's class covers the same exercises and she makes it fun. She is a professional, from stretch to balance to resistance training and breathing techniques, Mary ensures that everyone in her class can follow and benefit, not only improving our physical health but also exercises for cognitive health and memory. Mary is my favorite teacher, I enjoy her class every week.
SEIKO
Aging Well Classes
I began working with Mary because I have osteoporosis and was anxious about falling and breaking bones. Now my balance is vastly improved, and I can't believe how strong I am! I can do push-ups. Mary is always coming up with new ways to challenge me and mix up our workouts. She is patient but doesn’t coddle. I am stronger and much more confident because of my work with Mary.
BETH
Personal Training & Yoga
I have been training with James for over 15 years because he's the best. James gets results and delivers a lot more than your typical trainer - he's helped me with his extensive knowledge of general fitness and health, proper exercise form, nutrition, weight loss, workout plans, exercise equipment, avoiding injury, general life advice and more. Plus, James is a great guy, so his training sessions are fun (and challenging!).
DAVID
Personal Training
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