Female Health and Pelvic Wellness
Recordings are available for LIFETIME UNLIMITED ACCESS.
Recent scientific data and population observations have provided us with much more information on female health, longevity, hormonal balance, muscle and bone health and how to more effectively optimize fitness and nutrition. This course will include a weekly hour-long class which focuses on female pelvic health (hip mobility, healthy hip flexors, psoas major, hypermobility issues, sacroiliac joint function, low back and hamstring health, abdominal and core strength and pelvic floor function in addition to preparation for birth and recovery in postpartum). Each weekly lesson will include additional information on female-specific health with resources for further study and inspiration.
All levels and abilities are welcome! Check out the lessons below to see what we’ll be covering each week.
-
-
-
Lesson 1: Happy Hip Flexors & Intro to Fitness for Females
In this lesson, we’ll begin with a full body workout that helps to train the hip flexors to be relaxed, strong, and flexible! Hip flexors can be troublesome for a variety of reasons. In addition, we’ll discuss female-specific fitness techniques that can serve you throughout your life and its various stages.
In this lesson, we’ll begin with a full body workout that helps to train the hip flexors to be relaxed, strong, and flexible! Hip flexors can be troublesome for a variety of reasons. In addition, we’ll discuss female-specific fitness techniques that can serve you throughout your life and its various stages.
-
-
-
Lesson 2: Gluteal Strength & Strength Training for Women
Get ready to work on your bum! It’s not only for aesthetics! Strong glutes are essential for having a good walking stride (gait) and posture, and to avoid or reverse things like lordosis and low back pain. Since this is one of the largest muscles in the body, we’ll also discuss female-specific strength training strategies. Feel free to grab a set of weights for this one!
Get ready to work on your bum! It’s not only for aesthetics! Strong glutes are essential for having a good walking stride (gait) and posture, and to avoid or reverse things like lordosis and low back pain. Since this is one of the largest muscles in the body, we’ll also discuss female-specific strength training strategies. Feel free to grab a set of weights for this one!
-
-
-
Lesson 3: Strong Core and Pelvic Floor Function/Dysfunction
This week, we work on our CORE: abs, deep back, and pelvic floor strength. As well, we’ll discuss pelvic floor, symptoms of dysfunction, how to prepare for childbirth and recover in postpartum and in general enjoy good pelvic floor stability for LIFE.
This week, we work on our CORE: abs, deep back, and pelvic floor strength. As well, we’ll discuss pelvic floor, symptoms of dysfunction, how to prepare for childbirth and recover in postpartum and in general enjoy good pelvic floor stability for LIFE.
-
-
-
Lesson 4: Quads & Hamstrings; Flexibility & Hypermobility
Today’s focus in our physical practice is the dynamics between the quadriceps and hamstrings. We’ll also be covering the topic of hypermobility, which is a bit more prevalent in women, and how our hormonal cycles can influence hypermobility.
Today’s focus in our physical practice is the dynamics between the quadriceps and hamstrings. We’ll also be covering the topic of hypermobility, which is a bit more prevalent in women, and how our hormonal cycles can influence hypermobility.
-
Flexibility, Hypermobility & Hormonal Health
Lean how to distinguish trained flexibility from hypermobility and how hormones affect flexibility, joint stability and injury risk. Plus, training, lifestyle and nutrition interventions to improve your hormonal health and reduce your risk of joint pain and injury.
Lean how to distinguish trained flexibility from hypermobility and how hormones affect flexibility, joint stability and injury risk. Plus, training, lifestyle and nutrition interventions to improve your hormonal health and reduce your risk of joint pain and injury.
-
-
-
Understanding Training Techniques to Optimize Female Health
Here’s how we can start to think about our training and which methods we use in order to optimize:
longevity
insulin sensitivity & blood glucose levels
hormonal health
bone density
muscle strength & size
Here’s how we can start to think about our training and which methods we use in order to optimize:
longevity
insulin sensitivity & blood glucose levels
hormonal health
bone density
muscle strength & size
-
Lesson 5: The Best Squats & Lunges and High Intensity for Females
This class can get your heart pumping…we’re going to look at ideal techniques for squats & lunges, and then also discuss the benefits of high intensity training for women.
This class can get your heart pumping…we’re going to look at ideal techniques for squats & lunges, and then also discuss the benefits of high intensity training for women.
-
-
-
Lesson 6: The Thoraco-Lumbar Fascia and Sleep for Hormonal Balance and Body Composition
In this class, we’ll practice particular movements, sequences and exercises that help to strengthen and balance arguably THE MOST important connective tissue in the body: the thoraco-lumbar fascia. Get ready to move contralaterally! Plus, we’ll discuss techniques for developing SLEEP techniques that promote hormonal balance and improve body composition.
In this class, we’ll practice particular movements, sequences and exercises that help to strengthen and balance arguably THE MOST important connective tissue in the body: the thoraco-lumbar fascia. Get ready to move contralaterally! Plus, we’ll discuss techniques for developing SLEEP techniques that promote hormonal balance and improve body composition.
-
-
-
Lesson 7: Posture & Core, Meal Timing for Health
This class will focus on postural correction and strengthening for muscular balance to reduce stress and strain on not only the pelvis, hips and low back, but also on the knees and feet, shoulders, neck and arms! As well, we’ll discuss a little nutrition and meal timing that can optimize female health.
This class will focus on postural correction and strengthening for muscular balance to reduce stress and strain on not only the pelvis, hips and low back, but also on the knees and feet, shoulders, neck and arms! As well, we’ll discuss a little nutrition and meal timing that can optimize female health.
-
-
-
Lesson 8: Strength, Endurance and Longevity
This workout will help you test your limits and move past previous boundaries. As well, we’ll discuss techniques for promoting health and avoiding disease and injury throughout the various stages of life.
This workout will help you test your limits and move past previous boundaries. As well, we’ll discuss techniques for promoting health and avoiding disease and injury throughout the various stages of life.
-