Audience
This series is designed for adult women who:

– Want to build functional strength and body awareness
– Are interested in pelvic floor education and support
– Desire practical, sustainable approaches to nutrition, sleep, and movement
– Are seeking a supportive small-group environment focused on whole-body wellness

No prior fitness or wellness experience is required.

Series Structure
– Dates: March 24th – April 29th
– Sessions: Tuesday March 24th, Tuesday April 7th, Tuesday April 21st, Wednesday April 29th
– Session length: 2 hours
– Format: Small group, in person
– Location: Laura Wolf’s home, 4346 Maier Ave SW

Each session blends education, guided practice, discussion, and individualized support. Participants are encouraged to integrate what they learn into daily life between sessions, building habits gradually and sustainably for the long term.

Topics covered by Julie and Laura
1. Nourishment from the Inside Out
Foundational nutrition guidance focused on fueling the body and gentle habit shifts
2. Sleep as a Skill
Education and practices to support nervous system regulation, quality sleep, and recovery.
3. Movement as a Way of Life
Incorporating strength training, cardio vascular & daily movement
4. Integration and Habit Building for Sustainable Wellness
Bringing it all together—creating personalized strategies for continued strength and well-being.

Topics Covered by Tasha & Chris
1. Foundation – Breath, Alignment & Core Strategy
Teach neutral alignment, tailbone lift, diaphragmatic breathing, and coordinated pelvic floor engagement.
2. Load Integration – Hinge, Squat, Push, Pull
 Integrate pelvic floor into loaded movement patterns.
3. Strength + Power Coordination
Manage intra-abdominal pressure dynamically.
4. Advanced Integration – Dynamic & Complex Patterns
Maintain pelvic floor integrity during compound & dynamic movement.