Functional Empowered Fitness Services
I help women and moms feel strong & confident through strength & mobility training so they can take on motherhood and the activities they love.
Women’s Strength Class
This is the class you’ve been looking for. I incorporate strength, mobility, pelvic floor considerations, and breathing into a structured program. I even add a little finisher at the end, just for “fun” :).
I teach as I train, so you’ll learn about breathing exercises, the pelvic floor, and how to coordinate both. On top of that you’ll get strong and meet some awesome ladies.
This is an in-person class at Baldwinsville Crossfit (though it’s NOT a CrossFit class). It is open to ANYONE at ANY experience level. I modify any exercises as needed. I am a pre/postnatal specialist, so my pregnant and postpartum mamas are welcome, as well!
SUNDAYS at 800 AM
2119 Downer St, Baldwinsville, NY 13027
$15 per class
$75 for six-pack (one class free)
60 Minute Online Assessment
Knowledge is power. You will pre-record and submit a series of movement tests. The results of your assessment and your health / fitness history will be discussed online via video chat.
If you are postpartum, we will also review your pregnancy & postpartum recovery.
You will leave the assessment with an understanding of where you have movement limitations and how you can work on it, regardless of whether you pursue personal training or another program.
$40
4 Week Breathing & Mobility Program
This is your introduction to 2 of my favorite principles: Breathing & mobility (check out the mobility training tab for why).
In this 4 week program (delivered via PDF w/ explainer videos) you will learn some of the BASICS of breathing. You’ll also practice some mobility exercises focused on your rib cage, hips, spine, shoulders, and feet.
If you’re an active individual this is the PERFECT warm up or active rest-day routine. If you’re looking to become MORE active and start a routine, this is perfect for you.
4 workouts a week, approximately 30-45 minutes.
$25
1, 2, or 4 Month Online 1-1 Coaching Package
My programming style blends strength, mobility, and breathing exercises to help you feel strong and confident.
You will have e-mail/text communication with me (your coach) to help you real time with any issues or questions. The exercise plan will be developed based on your unique considerations, goals, equipment, and abilities.
If you’re pregnant or postpartum, your training will be modified accordingly.
Workouts are provided via the TrueCoach app and are performed on your own time. You can upload videos for form checks and ask questions about exercises directly through the app.
You can purchase a monthly subscription based coaching package (cancel at any time), or a 2 month or 4 month package.
Functional Empowered Fitness Membership
This is an online membership where you will have access to multiple programs that will serve you no matter where you are at on your journey through life.
Current programs include:
⁘ Strength, Mobility, & Conditioning (3x a week ~60 minute workouts focused on increasing strength & mobility, week by week)
⁘ Swift Strength (4x a week 30-45 minute workouts specifically designed to incorporate strength, cardio, & mobility into a tight schedule)
⁘ 8 Week Postpartum (rebuild strength and coordination after your 6 or 8 week clearance with structures and smart programming)
⁘ 6 Week Return to Impact Postpartum Program (designed to start immediately after the 8 week program, or around 10-12 weeks postpartum, this program will help you rebuild the strength, coordination, and confidence to return to running & jumping)
⁘ Weeks 4-42 Pregnancy (this program syncs to your week in pregnancy and will help you stay strong & mobile right up until birth. It includes very specific birth prep routine for the last few weeks to help you prepare for labor & open the pelvis)
⁘ 4 Week Breathing & Mobility (if you don’t know where to start; this is the program for you. It will introduce you to concepts used in all other programming)
⁘ More to come!
Click the link below to be added to the waitlist & you’ll receive a free “how to optimize your core training” e-book.