IT'S A VIBE
What to expect
Normalizing the Conversation
Women's journeys are magnificent
Our space is for Women! It's born out of a desire for Women to have safe places to go to normalize the conversation about menopause and life after 40. We welcome Women of all ages to workout with us, if you are under 40 just be prepared that we are going to talk about menopause and hormones ALOT in class!
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You will get a deep education in Women's hormonal health that will inspire and empower you to believe, trust and celebrate in your body no matter what stage of life you are in.
Meeting you where you are
Individual support for your fitness needs
Many Women don't take the first step for their well-being because they are nervous about not knowing anything about weight training. Please rest assured that we are a compassionate studio with Women at every stage of their fitness journey. So wether you have never picked up a dumbbell in your life or are getting back into your groove - we encourage you to take the leap. We will offer several options for each exercise performed in class, including body weight, resistance bands or dumbbells so you will be at ease and feel confident no matter where you are starting from.
4 Week Blocks
Creating growth over time
We teach Progressive Overload, which involves keeping the same exercises for several weeks in a row and adding more challenge to the body each week. This creates adaptive change and growth, allowing us to get stronger and stimulate lean muscle development. A new block begins the first week of each month with all new exercises. You will keep a log of the weight and reps you performed in an exercise and the next week of the block, we will teach you how to increase the load (either by adding more effort, reps or weight). This will allow our muscles to receive enough stimulus to get stronger, supporting us brilliantly through our decades and ensuring that we will be strong enough to enjoy life and our independence as we age.
Total Body Workouts
Training the Main Functional Compound Movements
Each strength training class will focus on the whole body. We will train the main compound movements in each class:
Hinge
Squat/Lunge
Push
Pull
Core/Carry
A class will have 6 lifting stations in the room accommodating 2 Women per station. We will perform 3 sets of each exercise together as a group while you enjoy detailed support from our coaches on proper technique, breathing and execution.
While one Women at each station does her lift, the other Woman will rest!
Cycle Awareness
Honoring your body's rhythms
Because Women cycle, their energy isn't linear or even over the course of a month, thus affecting her energy in the gym. So our studio practices cycle awareness as a key to our lifting sessions. Each class starts with a few minutes of breathing to check in with our energy. Women still menstruating will use the stages of their menstrual cycle and post menopausal Women will use the lunar cycle. This means that space will be held for Women to work in class with their cyclical energy.
For example - a Women in class working out during her luteal phase might feel sluggish and low energy. She will be encouraged to honor her needs, which could include taking longer rest periods, lightening her weights or skipping sets as needed.