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Build a Better Foundation Workshops
Core
Pelvic Floor for Athletes
Lifting Technique
Pregnancy & Postpartum
Core strength is about so much more than just abs or crunches! A strong core helps you stay healthy and resilient at any age. It's the foundation for fitness, sports, and everyday movement—and it's essential for injury prevention. In this workshop, you'll learn practical, immediately applicable strategies to improve your core strength.
Want to empower your fitness with a healthy pelvic floor? This class is for you! Discover what the pelvic floor is, why it matters, and how it works as part of your core and pressure management system. We’ll explore how issues like prolapse, incontinence, and hernias can impact athletic performance, along with breathing strategies, the Valsalva maneuver, and key considerations during pregnancy and postpartum.
Elizabeth is a USAW L1 coach and has been training and teaching lifting to other orthopedic health professionals, fitness professionals, and individuals for over 6 years.
Pregnancy: Pregnancy is a marathon! This class will teach you how to care for your body during pregnancy. We will address fitness, nutrition, posture, functional movemen, and pelvic floor health.
Postpartum: Your body goes through many changes postpartum. This class will give you the tools to navigate them with confidence. We’ll cover mechanics for functional movements, posture, returning to fitness or sport, and pelvic floor health.
Back & Neck Pain
Shoulder Pain
Mobility
Running Performance & Injury Prevention
Learn why neck and back pain happen and what you can do to finally break the cycle. This workshop covers the most common movement faults, posture traps, and strength deficits that drive pain. You’ll walk away with practical techniques to reduce tension, improve mobility, and build a resilient spine so you can move, lift, and live with confidence.
Shoulder pain doesn’t have to be a long-term limitation. In this workshop, we break down how the shoulder works, why pain shows up, and the exact mobility and strength strategies that make the biggest impact. Ideal for barbell athletes, fitness athletes, and anyone tired of modifying workouts due to pain.
Move better, feel better, and perform better. This workshop teaches you how to improve full-body mobility in a way that actually transfers to daily life and training. You’ll learn practical techniques to increase range of motion, reduce stiffness, and build control through your full movement capacity. Perfect for athletes, active adults, and anyone looking to move with more ease and confidence.
This workshop is designed for runners who want to run stronger, faster, and with fewer injuries. We cover running mechanics, cadence, common injury patterns, and strength training essentials for healthy, efficient running. Participants will learn practical drills and individualized strategies to improve form, reduce pain, and enhance performance at any distance.