Are you in your 40s, 50s, or beyond—and feeling like your body is changing faster than you can keep up? You’re not alone. Hormonal shifts, sleep disruptions, midlife weight gain, brain fog, and stress can leave even the strongest women feeling out of sync. But the truth is: Midlife isn’t a breakdown—it’s a breakthrough.

This 5-week workshop series blends movement, mindset, and metabolic health for individuals 40+. Whether you’re navigating hormonal shifts, managing midlife stress, or just seeking more energy, each session offers powerful tools to help you reclaim your strength, vitality, and inner calm. Come for one, or the entire series for a full mind-body reset.

Strength & Stretch | Functional Flow Circuit
05:30 pm - 06:30 pm

This energizing fusion of mobility work, strength circuits, and deep stretching awakens every muscle group. Designed to increase stamina, improve posture, and enhance joint health, this morning ritual will leave you invigorated and ready to explore. 60 Mins. All Levels Welcome. Modifications Provided.

Coaching Hour / Workshop: Midlife Nutrition Reimagined: Fueling Your Hormones, Energy & Mood
06:30 pm - 07:30 pm

This is a 60-minute coaching session designed to help you finally understand what your body needs in midlife and how to apply it in real life. I’ll guide you through the core principles of blood sugar balance, anti-inflammatory nutrition and nutrient timing so you can support hormones, stabilize energy and reduce mood swings without restriction or confusion. You’ll learn how to read your body’s signals, identify what may be working against you right now and leave with simple, sustainable food frameworks you can actually implement at home. Expect clarity, relief and a renewed sense of confidence around food: no diets, no guesswork. These are interactive sessions where we actively work on creating the systems and processes for future success. We also will discuss your progress week to week and make modifications as we go along. Think of it as having your own personal accountability coach for meeting your goals for movement, nutrition and mindset around lifestyle medicine changes you are interested in making.

Core & Control | Pilates & Yoga Sculpt Flow
05:30 pm - 06:30 pm

Activate and strengthen your deep core with this energizing fusion of Pilates and sculpting movements. Expect graceful control, sculpted strength, and a centered, empowered start to your day. 60 Mins. All Levels Welcome. Modifications Provided.

Coaching Hour  / Workshop - Strength Training Fundamentals: Building Muscle for Metabolism & Longevity
06:30 pm - 07:30 pm

This coaching hour bridges the gap between knowing you should lift weights and knowing how to do it confidently. I’ll coach you through the fundamentals of strength training in midlife explaining how muscle directly supports metabolism, bone density, hormonal health, and long-term independence. You’ll learn the principles of progressive overload in an approachable way, how to start (or restart) safely, and how to remove fear around resistance training. You’ll leave with a clear mental framework for building strength that feels empowering, not overwhelming plus the belief that strong is not only possible, it’s essential. These are interactive sessions where we actively work on creating the systems and processes for future success. We also will discuss your progress week to week and make modifications as we go along. Think of it as having your own personal accountability coach for meeting your goals for movement, nutrition and mindset around lifestyle medicine changes you are interested in making.

Center & Strength | Pilates Yoga Core Fusion
05:30 pm - 06:30 pm

Find your center and awaken deep, functional strength with this dynamic fusion of Pilates precision and yoga flow. You’ll target your powerhouse—abdominals, obliques, pelvic floor, and spinal stabilizers—while improving balance, posture, and breath control. Expect flowing transitions, mindful core activation, and stretches that lengthen and restore. Perfect for supporting spinal health, reducing low back tension, and building a strong, resilient center in midlife. 60 Mins. All Levels Welcome. Modifications Provided.

Coaching Hour & Workshop - Core Confidence in Midlife: Lifestyle Medicine for Peri/Menopause
06:30 pm - 07:30 pm

This integrative coaching session looks beyond “abs” and addresses the true midlife core: physical, hormonal and nervous-system based. I’ll coach you through how hormonal shifts impact your core strength, pelvic floor, posture and spinal stability and what you can do about it using lifestyle medicine principles. We’ll connect movement, nutrition, sleep and stress regulation into one cohesive strategy so you understand how to protect your spine, prevent leaks and low-back pain and feel stable from the inside out. You’ll walk away with a holistic core plan and a deeper trust in your body during this season of change. These are interactive sessions where we actively work on creating the systems and processes for future success. We also will discuss your progress week to week and make modifications as we go along. Think of it as having your own personal accountability coach for meeting your goals for movement, nutrition and mindset around lifestyle medicine changes you are interested in making.

Grace & Grit | Barre, Pilates & Yoga Fusion Flow
05:30 pm - 06:30 pm

Start your morning with a fierce-yet-gentle fusion of Barre, Pilates, and functional movement. This empowering flow blends small, precise isometric movements with lengthening stretches and low-impact strength training. Expect to sculpt long, lean muscles, improve posture, and awaken deep core stability—while moving to an uplifting playlist that inspires you to own your power. This class is where grace meets grit—fluid, elegant, and fiery all at once. Ideal for boosting endurance, supporting joint health, and reigniting confidence from the inside out. 60 Mins. All Levels Welcome. Modifications Provided.

Coaching Hour / Workshop Mastering Macros: Personalizing Nutrition for Energy, Mood & Fat Loss
06:30 pm - 07:30 pm

This coaching hour is about making macros make sense for your real life. I’ll coach you through proteins, fats and carbohydrates in a way that’s practical, personalized, and midlife-appropriate - no tracking obsession required. You’ll learn how each macro impacts hormones, mood, muscle retention and fat loss, and how to build balanced plates that support steady energy and satisfaction. By the end of the session, you’ll understand how to nourish your body without restriction and why eating enough , especially in midlife, is often the missing link to feeling better. These are interactive sessions where we actively work on creating the systems and processes for future success. We also will discuss your progress week to week and make modifications as we go along. Think of it as having your own personal accountability coach for meeting your goals for movement, nutrition and mindset around lifestyle medicine changes you are interested in making.

Sculpt + Flow | Vinyasa + Pilates Fusion Class
05:30 pm - 06:30 pm

A beautiful blend of power and poise flow seamlessly between Pilates core work and Vinyasa stretches to ignite your strength, endurance, and joy. 60 Mins. All Levels Welcome. Modifications Provided.

Coaching Hour / Workshop Prioritizing Protein: The Most Overlooked Tool in Midlife Wellness
06:30 pm - 07:30 pm

In this focused coaching session, I’ll help you understand why protein becomes non-negotiable in midlife and how to actually hit your needs without stress or monotony. We’ll cover protein quality, daily targets and timing for muscle preservation, blood sugar balance, and recovery. I’ll coach you through both plant-based and animal-based options and share realistic meal ideas that fit a busy life. You’ll leave knowing exactly how to use protein as a tool to feel stronger, more energized and more resilient without dieting or deprivation. These are interactive sessions where we actively work on creating the systems and processes for future success. We also will discuss your progress week to week and make modifications as we go along. Think of it as having your own personal accountability coach for meeting your goals for movement, nutrition and mindset around lifestyle medicine changes you are interested in making.

Embodied Power | Sculpt & Shakti Flow
05:30 pm - 06:30 pm

A soul-awakening flow that celebrates your strength, sensuality, and sovereignty. Sculpting moves merge with free-form feminine movement for one final practice to honor the body you inhabit. 60 Mins. All Levels Welcome. Modifications Provided.

Coaching Hour / Workshop Rest, Sleep & Recovery: The Forgotten Pillars of Midlife Health
06:30 pm - 07:30 pm

This coaching hour is about learning how to finally work with your nervous system instead of against it. I’ll coach you through how sleep, recovery and circadian rhythm directly impact hormones, metabolism, mood and burnout in midlife. You’ll gain insight into why “doing more” often backfires at this stage and how to implement simple daily and nightly routines that lower cortisol and restore balance. You’ll leave with tangible recovery strategies and a renewed permission to slow down strategically so your body can heal, adapt and thrive. These are interactive sessions where we actively work on creating the systems and processes for future success. We also will discuss your progress week to week and make modifications as we go along. Think of it as having your own personal accountability coach for meeting your goals for movement, nutrition and mindset around lifestyle medicine changes you are interested in making.