Specialized Programs

Women on Weights

This empowering program is designed specifically for women who want to build strength, confidence, and community through weight training.

What You'll Experience:

• ✓ Safe, progressive strength training techniques
• ✓ Myth-busting education about women and weights
• ✓ Supportive group environment
• ✓ Programs tailored for all fitness levels
• ✓ Focus on functional strength and bone health

"Women on weights is a great program for all fitness levels and ages. Her knowledge and enthusiasm are contagious!"

- Miriam Goldstein

Join Women on Weights

Prenatal & Postnatal Fitness

Specialized training to support you through pregnancy and recovery, helping you maintain strength, prepare for childbirth, and recover safely postpartum.

Program Features:

• ✓ Trimester-specific exercises
• ✓ Core and pelvic floor focus
• ✓ Safe modifications for every stage
• ✓ Preparation for labor and delivery
• ✓ Postpartum recovery protocols
• ✓ Mental health support through movement

As someone who has trained through pregnancy myself, I understand the unique challenges and opportunities this time presents. Let's work together to keep you strong, healthy, and confident.

Learn More About Prenatal Training

Senior Strength & Mobility

Age is just a number! This program focuses on maintaining and improving strength, balance, flexibility, and independence for active aging.

Program Benefits:

• ✓ Fall Prevention & Functional Strength - Balance and stability exercises combined with movements that translate directly to daily tasks
• ✓ Joint Health & Bone Density - Low-impact weight-bearing exercises to maintain joint mobility and improve bone density
• ✓ Social Connection & Cognitive Benefits - Group options with coordination and memory exercises that challenge both body and mind

Start Senior Fitness Program

Functional Movement Training

Train movements, not just muscles. This program focuses on improving how you move in daily life and sports.

Core Movement Patterns:

• ✓ Squat - Foundation for sitting and standing
• ✓ Hinge - Safe lifting and bending
• ✓ Push - Upper body strength
• ✓ Pull - Back and posture health
• ✓ Carry - Real-world strength
• ✓ Rotate - Core power and stability

Perfect For:

• ✓ Athletes looking to improve performance
• ✓ People recovering from injury
• ✓ Anyone wanting better movement quality
• ✓ Desk workers combating poor posture
• ✓ Parents keeping up with active kids
• ✓ Weekend warriors preventing injury

First Responder Fitness

Specialized training for firefighters, EMTs, police officers, and other emergency personnel. Build the strength and endurance needed for the demanding physical requirements of your job.

Program Features:

• 🚒 Job-specific training that mimics real-world emergency scenarios
• 💪 Injury prevention focused on common injury sites
• ⚡ High-intensity conditioning for sustained physical demands
• 🔥 Equipment handling and tactical fitness

As a former firefighter myself, I understand the unique physical and mental demands of first responder work. Let's build the strength and resilience you need to stay safe and effective on the job.

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• ✓ Diabetes management
• ✓ Heart disease recovery
• ✓ Arthritis and joint conditions
• ✓ Osteoporosis

• ✓ Post-surgical recovery
• ✓ Chronic pain management
• ✓ Cancer recovery support
• ✓ Neurological conditions

Note: All medical condition programs require clearance from your healthcare provider and are designed in collaboration with your medical team.