Root + Rise 30A

Whole-body pelvic health and core support for women. Serving the Santa Rosa Beach/30A FL area.

Root & Rise helps you understand the connection between breath, core, and pelvic floor so you can move, live, and feel better.

04/23/2026

Travel changes routine, hydration, food, sleep, and stress levels. 😅✈️🛏️

Constipation is frustrating and can be uncomfortable, but your body just needs support and a feeling of safety 😌 - not panic and trying to force it to happen.

Which is so HARD (I know because I’ve been there! 😅). Our temptation is to want to solve it immediately, throw laxatives at the problem, sit and strain, etc. 🙈

But when we consider the nervous system and how intricately connected it is to our digestion and elimination, it only makes sense that if we give our body “signals of safety” (relaxation, hydration, sleep, calming breaths, reducing the internal pressure and anxiety, etc) it will ultimately respond when it knows it’s safe to release. 🚽🙂

03/19/2026

How many of us went through our teen and young adult years without truly understanding our monthly cycles? I know I didn’t learn how my body worked until my mid/late twenties, and even then it wasn’t until my 30s that I began to see the deeper beauty of my cycle and the feminine superpowers it offers. 💖

I want something better for my daughters, and for yours. That’s why I’m so excited to be offering my first “Love your Cycle” workshop for moms & teen daughters! 😍

I’ll be teaching about:

💖 The different phases of our cycle, what’s happening physically/hormonally/emotionally during each of them
💖 How we can best nurture our bodies during each phase, to take advantage of the feminine superpowers that God designed us to have (creativity, social energy, introspection, focus, etc)
💖 How we can best care for ourselves during the harder parts of our cycle
💖 Understanding the basics of how fertility works and how to track it
💖 Tips for staying hormonally healthy & balanced

The first one takes place next Friday afternoon, March 27 from 2-4pm here in Santa Rosa Beach in a lovely meeting space just off Hwy 98 near the new Walmart.

Price is $35 for each mom and daughter pair, and $10 for every extra daughter you bring.

🔗 Link in my bio to my website where you can register to save your spot! I cannot wait to gather with you and your precious girls to open up these conversations about our beautiful, amazing bodies! 🌙✨

Please share with other mamas so we can all join together in equipping and empowering our daughters! 💞

03/11/2026

A quick 3-minute reset that REALLY helps mid-day when I’m feeling a lot of tension, I’ve got back or pelvic pain, the stress of the day is getting to me, or I can feel myself bracing and shifting into protective mode in my body.

Just 4 simple steps:

1. 90-90 hip shifts (30 seconds)
2. Pelvic tilts (30 seconds)
3. Cat-cow (with some extra movement where needed - 1 minute)
4. 360 breathing (1 minute)

Ahhh… feel the shift and carry on your day! 🤗

womenshealth

03/05/2026

Good things coming up! This month’s Root & Rise events 😍

Calm & Core Class ✨

A 60 minute movement class that settles you in your body, improves breathing, mobility, pelvis floor symptoms, core strength, nervous system regulation and more. Come join us and bring a friend!

March 13 - Friday 9:30-10:30am
March 27 - Friday 9:30-10:30am

“Love Your Cycle” 🌙

Created for moms & teen daughters, this 2 hour workshop teaches how our amazing female cycles work, through each of the different phases (menstrual, follicular, ovulatory, luteal, etc), how to best support our body at different times, natural hormone support, basic fertility understanding and more! 💖

And as always, you can work with me 1-on-1 for personalized support and programs! Nothing makes me happier than listening to a woman’s experiences and challenges, and helping her find relief while feeling stronger and more at home in her body. 🥰

Links in bio for event registration or to book an appointment. 📅

02/24/2026

It’s not “just” your pelvic floor. It’s how your whole body moves, breathes, and handles pressure. 🧘🏻‍♀️

If your symptoms feel confusing, you’re not crazy. It’s because the pelvic floor is connected to everything — and when we look at the whole system, real progress begins to happen. 🙌🏻

02/23/2026

Building a strong core…
but make it calm, connected, and built for real life. 💪🏼🧘🏻‍♀️✨

Calm & Core class is happening again this Friday morning from 9:30-10:30am!

Last class we improved our breathing, improved muscle coordination, released pelvic floor tension, increased mobility, built functional core strength, and regulated our nervous systems. Ahhh… ☺️

See you there this Friday? Link in bio and in the comments.

02/07/2026

Things I do in real life (and that you can easily do, too) - pulling out the foam roller today because I could tell I had a LOT of tension. And it helped so much! 🤩😌

01/31/2026

When you become the woman with a 3D pelvis model, pelvic floor art on her office walls, and zero shame 😂

01/20/2026

I created this workshop because I wanted women to have clarity - not confusion- around their bodies.

If you’ve been considering it, this is your nudge. 🤗

When: Thursday, Jan 22 7-8:30pm
Where: 6925 US 98 East (white building beside Walmart)
Who: Women of any age or life season. It’s even better with a friend! 💕

Address

6925 US-98
Santa Rosa Beach, FL
32459

Website

http://www.rootandrise30a.com/

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