Lift and Breathe

08/18/2026

We have a 6-week series starting 8/26!

Beginners welcome. All stages of pregnancy. A lovely group already enrolled. Join us!!

08/18/2026

More of this!!

07/31/2026

Postpartum Support Group starting in September in Troy!

There’s a new postpartum group starting in September! Check it out.

07/30/2026

"this is how your body speaks, this is how it changes and this is how you listen."

Normalize the conversation, the products, the choices.

✨

This is beautiful. Jennae Cecelia | Poet – The part I keep coming back to is the girl taking all the free products from the public bathroom because she doesn’t know the next time she’ll have any. So many women and girls don’t have access to menstrual products at all, and for those of us who do, making sure they’re accessible is the least of it!

So many of us grew up in the era where you’re at school or at work and you take your tampon and you stick it up your sleeve so nobody sees that you’re on your period. Those days should be done.

If you have a daughter, one of the most useful things you can do is normalize your own cycle around her, because that is what she is going to see and learn from. And don’t assume that because you had easy cycles she will. I had easy, easy cycles. A couple of my daughters had really hard menstrual cycles over their lives. They’re just different people. My husband’s whole side of the family has different women’s genetics. It’s just different.

Even for me as a midwife, and that was my whole life, there were times my daughters were like, “Mom, I don’t want to hear it.” Now they’ll say, well, you didn’t give me enough education about things. But at that point they didn’t want to hear it.

So if she doesn’t want the conversation with you, give her a book. Leave information around. Leave the pads in the bathroom. Ask the questions so that she doesn’t have to carry the fear of asking. And if there’s a sister or an auntie or a best family friend, let her talk to your daughter and you talk to hers.

My own book, Hormone Intelligence, is the one I’d give. I wrote it for exactly this, and it’s an amazing gift for a daughter who’s learning to understand her own cycles.
Comment “HORMONES” and I’ll send you the link.

07/26/2026

Sometimes it pays off to take a longer route home. A couple extra miles provided a peaceful country road without a car 🚗 in sight.

Beautiful ride + quality time to reflect = a morning win!

Only thing better would’ve been company! Soon enough, I’ll get my schedule aligned with my siblings or a friend. 😃

07/21/2026

YOGA!
Saturday 7/25
10-11 AM

Send a message to learn more

07/21/2026

Sue celebrated her 70th birthday with us! 🎉

We are so inspired by her attitude, effort & progress, that our July athlete profile features Sue Bango 🌟

An amazing example of “it’s never too late to begin strength training!” 💪 on our blog, linked in profile.

Keep up this excellent habit and you’ll continue to crush goals! 🙌

07/20/2026

Back Squats!

A great way to strengthen quadriceps, glutes + abs and build your own personal insurance policy (I’m half kidding😂) to sit down on chairs and toilets independently for decades to come!

Short term benefits = every sport & activity is more fun with stronger legs!

Aim to break parallel… with your quads and the ground.

Own the bottom position for a beat or longer to build even more muscle!

07/16/2026

Spotlight on our weekly Prenatal Strength Class!

For All stages of pregnancy and beginner friendly.

A supportive community with first time moms and experienced Mamas too.

Strength training in pregnancy improves outcomes for Moms & babies!

A few women in this cohort are 36 and 38 weeks😍 and getting very close to meeting their babies. Two members delivered healthy babies last week!

Hand-made onesie by my talented sister Mackenzie Riegel 💜.

We offer postpartum classes for Moms with their babies once cleared by their provider.

07/15/2026

The Sn**ch: builds full body power + cardiovascular endurance + explosive strength!

Coordination & breath timing are critical.

I could not do this last summer. Not one.

Since last summer, I’ve earned 2 kettlebell certifications that require nailing this skill.

It took hours upon hours of practice, some bruises and a lot of frustration. Filming myself helps me see what to work on.

Yesterday, I worked out with my 13 year old daughter after coaching classes. 💛 She filmed this for me.

My goal is to get 1% better every day!

**ch