Classes
Step into my space of gentle healing, deep connection and feminine community.
Classes
Strong Woman Abs & Upper Body Building:
Foundational Strength & Hormonal Health in ALL Phases of a Woman’s Life
with Krista O'Dea
Tuesdays at 10:30am
$25/drop in
Learn how to safely strengthen your body throughout your womanhood journey. Whether you have no interest in becoming pregnant, are in the pre-conception stage, are currently pregnant or postpartum, was never pregnant, are postpartum 10+ years, or are entering your wise woman era, this class is for you!
This whole-body corrective exercise based, bootcamp-style program will focus on optimizing the muscles of the inner core (diaphragm, transverse abdominals, and pelvic floor) and mastering muscle activation in basic primal movement patterns such as squats, lunges, bending, twisting, pulling, and pushing.
These types of movements are executed every single day, whether picking up a child, getting out of bed, carrying groceries, opening a car door, mopping the floor, playing your favorite sport, or taking your favorite gym class. I will teach you how to optimally activate your deep inner core unit through conscious breathing techniques and targeted abdominal exercises.
This will strengthen the foundational muscles that provide posture, stability, and balance while building deep, holistic strength in your entire body.
Say goodbye to chronic conditions such as lower back pain, sacro-iliac joint dysfunction, urinary/bowel incontinence, pelvic pain, and sciatic pain! We will begin our class with breath and core activation.
After your core is properly activated and engaged, we will move on to abdominal strengthening and strength circuits utilizing hand weights, bands, and barre balls that will target your lower body and upper body. We will top off class with a cardio circuit EMOM to build endurance.
Be prepared to breathe, work, sweat, and leave feeling energized and strong!
Please bring a water bottle and wear comfortable workout clothing.
Barefoot/Grippy socks preferred. Non-mobile babies welcomed!
Please be advised this class is for mothers at least 10 weeks postpartum. Contact Krista at Krista@1strongmother.com to learn more about her Postpartum Reconnect & Restore class if you are less than 10 weeks postpartum.
Donation Based Breastfeeding Support Group
with Kim Guccione
Wednesdays at 12:30 - 2:00 pm
No Class 6/24
Research has shown that peer support is the most reliable predictor that a mother will successfully breastfeed her baby.
Join our support group to create a community of like-minded mamas and to enhance your breastfeeding journey.
Come to share your expertise or to listen to other mothers' experiences- let's co-create the village that you've been searching for!
Sliding Scale Suggested Donation: $10-20
Fertility Anonymous:
A Wellness and Support Circle for Individuals Navigating Infertility
with Kat Benny
Wednesdays at 6:30pm starting June 17th
Fertility Anonymous is a Wellness and Support Circle for those experiencing challenges with fertility and conception.
This offering brings together a range of wellness modalities to support stress reduction and nervous system regulation, while also offering a brave space for sharing, presence, and connection.
Each session will include a check-in—an opportunity to share and be heard within a community of people with shared experiences and shared desires. The intention is not to judge, fix, or offer easy answers, but to create space to be heard, held, and supported. Each session will also include a wellness practice. Gentle yoga, guided meditation, reiki, Mindfulness-Based Stress Reduction (MBSR) techniques, sound baths, and AromaPoint therapy will be used to support nervous system regulation, reduce stress, and help participants build a personal toolkit of practices to draw from throughout their journey.
This will not be a space for toxic positivity. This experience is hard, and it can deeply affect every part of life. You are invited to show up exactly as you are, and to allow others to do the same.
The hope is that, together, this space may offer a little more support, a little more understanding, and a little less isolation.
This class is by donation - sliding scale donations, suggested $10-25
Childbirth Education Class
Saturday August 1st, 10:00-12:00
Experience the power of pregnancy with Karen Carola.
Karen has assisted more than 3,500 women in delivering their children and is currently the Director of Midwifery for Ocean Gynecological and Obstetrical Associates. Bringing together the unique perspectives of a registered midwife, 35+ years of OB-GYN experience, and a 500 hour RYT, Karen shares the secrets to a safe and empowering pregnancy, labor, and birth.Using her experience as a medical professional, Karen will give an overview of the stages of labor and offer breathing and positioning to maximize the progress of labor. She will also give specific techniques for pushing and offer couples ways to support each other in labor. She will take time to answer anyand all questions or concerns you or your partner may have regarding labor, birth, or your time in the hospital
This class size is limited to 4 couples (birthing person and partner) - anticipate an intimate group with the ability to ask questions, connect and spend time with the one and only Karen Carola.
Morning Stretch + De-Stress Yoga
Thursdays 10am
June 11, June 25, July 2, July 9, July 16, July 23
$125 series/$25 drop-in
Start your Thursday with a gentle and balanced Yoga Practice.
Classes include:
Yoga poses with variations offered
Pranayama (breathing exercises)
Relaxation
Mindfulness + Meditation
Classes welcome inquiry and offer a safe space to explore the connection between the body, mind and breath.
This class is open to all levels and is beginner friendly.
This class is prenatal friendly
Gentle Flow: A Steady Practice
with Lauren Measure
Thursdays at 5pm (starting 6/25)
6/25, 7/2, 7/9, 7/16, 7/23, 7/30
Gentle Flow is a steady, accessible practice that begins with grounding and breath, then gradually builds into a gentle, steady flow. We move with the breath in a simple, guided sequence that is designed to feel supportive, not overwhelming. Throughout class, you’ll be offered choices and space to move in a way that feels right for your body.
The focus is on awareness, comfort, and presence rather than depth or intensity.
This class is designed for beginners, returning students, and anyone looking for a calm, grounded place to land.
Prenatal Yoga with Karen Carola
June 18 - July 30
No Class July 2nd
$25 per drop in
Join us for a transformative 6-week journey designed to nurture both your body and spirit as you prepare for birth and motherhood.
This comprehensive prenatal yoga series combines gentle movement, breathwork, meditation, and essential birth education in a supportive environment guided by an experienced midwife.
What You’ll Experience
Gentle Asana Practice: Modified yoga poses specifically designed for pregnancy that help build strength, flexibility, and stamina while honoring your changing body. Each practice is adaptable for all trimesters and fitness levels.
Breathing Techniques: Learn powerful breathwork methods that will serve you throughout pregnancy, during labor, and in early motherhood.
Meditation & Mindfulness: Cultivate inner stillness and develop tools to quiet mental chatter.
Birth Education: Receive information about labor and birth from a midwife’s perspective.
This series is founded on the belief that within every birthing person lies profound wisdom and strength.
By learning to quiet the mind and tune into your body’s natural rhythms, you’ll develop the confidence to trust your instincts and approach birth from a place of empowerment rather than fear.
Who This Series Is For
Expectant mothers at any stage of pregnancy
Those seeking a holistic approach to birth preparation
Anyone wanting to cultivate deeper body awareness and intuition
Partners welcome to join for support and shared learning
No previous yoga experience necessary. All bodies and birth plans welcomed.
Sound and Movement: Gentle Flow and Soundbath
with Kat Benny
Tuesdays 6/23 - 7/28
Sound and Movement: Gentle Flow and Soundbath combines relaxing slow movement, gentle stretching, and sound-guided rest to help you unwind and prepare for your evening.
Each 60-minute class includes:
40 minutes of easy-to-follow gentle yoga and stretching
followed by a 20-minute savasana accompanied by crystal singing bowls and other soothing instruments.
Perfect for beginners and experienced practitioners alike, this class offers a nourishing active rest experience and pairs beautifully with more vigorous fitness programs.
Prenatal Flow:
Rooted and Resourced
with Dr. Emily Bessemer
Sundays 6/7-7/26
Sunday 6/14 - CANCELLED :)
No class on 6/21, 7/5 or 7/12
$100 for series or $25/class
Six weeks of gentle yoga, breath work, and body education designed specifically for pregnancy.
Each class combines an accessible prenatal yoga flow with guidance from a pelvic floor physical therapist — so you're not just moving your body, you're learning to understand it. We'll explore how your breath, pelvic floor, and nervous system all work together, and how that knowledge can support you through pregnancy, labor, and beyond.
Classes are slow, grounded, and welcoming to all trimesters and experience levels.
This series is a good fit if you:
Are pregnant and want movement that feels safe and supportive
Want to understand your body, not just stretch it
Are curious about your pelvic floor before birth
Are looking for community with other pregnant people
No yoga experience needed. All trimesters welcome.