Classes
Step into my space of gentle healing, deep connection and feminine community.
Drop-In Classes
Donation Based Breastfeeding Support Group
with Kim Guccione
Wednesdays at 12:30 - 2:00 pm
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
Strong Woman Abs & Total Body Building:
Foundational Strength & Hormonal Health in ALL Phases of a Woman’s Life
with Krista O'Dea
Tuesdays at 10:30am 3/31, 4/7, 4/14, 4/21
$75 for the full series
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.
April
Prenatal Labor Training & Visualization
with Krista O'Dea
A Four-Week Series Starting Wednesday 1/28 at 5:00pm
4/1, 4/8, 4/15, 4/22
$25/drop in
Prepare your mind and body for your upcoming labor and birth!
Class will begin with breath work to quiet the mind, bring attention inward, and relax and open the pelvic floor. Through breath, we will use our transverse abdominals and practice “open sphincter pushing” as an option to utilize when you feel the urge to push. These techniques will be used in various birthing positions so that you are confident no matter which option you choose. We will then move onto various pelvic openers to open the pelvic inlet, mid-pelvis, and pelvic outlet to assist you during labor.
Since labor is a primal physical event, we will mimic the ebb and flow of contractions by “working” for one minute while utilizing the breathing techniques to quite the mind. Once work is done, we will use our breath to return inward to “rest” in order to prepare for the next round of work. Lastly, we will focus on meditation and relaxation techniques to build mental endurance while incorporating visualizations to inspire a positive birth experience and communicate with your growing baby.
Meditation, visualization, positive thoughts and affirming words promote stress resiliency as well as stress reduction. But that’s not all! Imagery improves performance; if you go there in the mind, you can go there in the body!
Please bring a water bottle and wear comfortable workout clothing. Grippy socks are optional as barefoot is preferred.
Foundations of Strength: Pelvic Floor & Core Pilates
Empowering Women's Wellness Across Every Life Stage
With Dr. Emily Bessemer
Fridays at 8:15am
4/3, 4/10, 4/17, 4/24
No Class 4/10
A Five-Week Series, $25/drop in
Designed and led by Dr. Emily (a pelvic floor physical therapist), this specialized Pilates class provides a transformative approach to core and pelvic floor health. Whether you're navigating postpartum recovery, menopause, or simply seeking to build functional strength, this class offers a scientifically-informed, compassionate path to bodily resilience.
What Makes This Class Unique:
Expert-Led Instruction: Guided by a licensed pelvic floor physical therapist with deep understanding of women's body mechanics
Comprehensive Approach: Tailored movements that support pelvic floor health through various life stages
Safe, Functional Movements: Carefully designed exercises that promote strength, stability, and healing
Holistic Wellness: Beyond exercise, learn about pelvic floor function, core engagement, and body awareness
Who Will Benefit:
Women in postpartum recovery
Those experiencing pelvic floor dysfunction
Individuals managing incontinence
Women in perimenopause and menopause
Anyone seeking to build core strength safely
Class Highlights:
Individualized modifications for all fitness levels
Breath work and mindful movement
Supportive, judgment-free environment
Small group setting for personalized attention
Reclaim Your Strength. Restore Your Confidence.
Important Note for Pregnant Participants:
Pregnancy Wellness Guidance While we love supporting women's health, this specific class is not suitable for pregnant individuals. We warmly recommend seeking out specialized prenatal Pilates or yoga classes designed to safely support your unique wellness journey during pregnancy. These classes provide tailored movements that nurture both mom and baby.
No prior Pilates experience required. Medical clearance recommended for specific conditions.
Springing Into Action: Prenatal Movement
with Dr. Emily
Buy 1, Get 1 Free
Karen Carola Subbing 4/12
4/12 + 4/19 at 10:30AM
Springing Into Action: Prenatal Movement Series
Join Dr. Emily for two Sunday mornings as we welcome the awakening energy of spring through pregnancy-supportive movement and breath.
As nature begins its outward expansion after winter's inward pull, we'll explore practices that honor both the season's vitality and your body's incredible work of growing life. These classes will blend gentle strengthening with fluid, spacious movement to help you feel grounded, capable, and connected to the transformative energy moving through you.
Each 60-minute session will include:
Grounding breathwork to support nervous system regulation and pelvic floor awareness
Pregnancy-adapted sequences that build strength while creating space
Practices to support the wood element organs (liver and gallbladder) that govern spring and aid detoxification
Intentional hip and pelvic opening to prepare your body for birth
Time to connect with your changing body and the life growing within
Perfect for any trimester: whether you're adjusting to early pregnancy fatigue, building strength in your second trimester, or preparing for birth in your third.
Space is limited to maintain an intimate, supportive environment. All prenatal bodies welcome.
Prenatal Yoga with Karen Carola
4/23, 4/30, 5/7, 5/14, 5/21, 5/28
$125 for the full series or $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.
Writing a Birth Plan:
Family Advocacy During Birth & Beyond
with Krista O'Dea
Wednesday 4/29 at 5:30pm
We will begin this workshop with a meditation to set your intentions and gain clarity on how you want your dream birth and postpartum to unfold.
This process helps you align with your desires and determine what is most important to you – your non-negotiables. We will write two birth plans.
One plan will be just for you: incorporating everything you wish for your ultimate birth and postpartum experience.
The second plan will be specifically for your support team: succinct and to the point focusing on your values instead of specific checklists so your team will know exactly how to best nurture and support you when needed.
In this class we will discuss ways to speak to staff, how to respectfully ask for what you want, and other tips to ensure your birth is family centered.
Did you know that dad’s and partners hold the charge at birth? All interventions can be approved or denied through Dad. While you travel into deep altered states to birth your baby, your partner is your best advocate for your non-negotiables. After all, who is ultimately responsible for this new baby once home? Dad’s are an integral part of the birthing process and should be supported in their role.
Bring a pen and journal or your laptop/tablet – however you enjoy transcribing your thoughts.
(Class is priced per couple)
May
Late Spring Flow: Tending the Garden Within
with Dr. Emily Bessemer
Sunday 5/17 + 5/31 at 9am
Buy 1, Get 1 Free
$25 for series or $25/class
Join Dr. Emily for two Sunday mornings as we move through the fullness of late spring: a time when nature's initial burst has settled into sustained growth and blossoming.
Late May marks the transition from spring's wood element into early summer's fire energy. The days are lengthening, warmth is building, and what was planted in early spring is now visibly thriving. This is a time of tending, of nurturing what's growing while discerning what needs pruning. In our bodies, this manifests as a call to balance dynamic action with sustainable pacing, to honor both our vitality and our need for rest before summer's peak.
Each 60-minute vinyasa flow will include:
Sun salutations that honor the increasing daylight and rising yang energy
Heart-opening sequences to support the fire element beginning to emerge
Creative flows that build heat mindfully without burning out
Practices to support the liver, gallbladder, and heart—the bridge between spring and summer
Longer holds in hip openers to release what's ready to compost
Closing practices to integrate expansion with grounding and sound bowls
These classes invite you to move with intention—building strength and flexibility while staying attuned to your body's rhythms rather than pushing past them.
Space is limited. All levels welcome—modifications offered throughout.
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 - 5/5, 5/12, 5/19, 5/26
$75 for the full series
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.
Late Spring Prenatal Flow:
Tending Growth & Preparing to Blossom
with Dr. Emily Bessemer
Sunday 5/17 + 5/31 at 10:30 am
Buy 1, Get 1 Free
$25 for series or $25/class
Join Dr. Emily for two Sunday mornings as we move through the fullness of late spring: a time when nature's initial burst has settled into sustained growth and readiness to bloom.
Late May marks the transition from spring's wood element into early summer's fire energy. The days are lengthening, warmth is building, and what was planted in early spring is now visibly thriving and preparing to fruit. This mirrors the journey of pregnancy, moving from the early planting of new life toward the blossoming of birth. In our bodies, this is a time of tending what's growing while building the strength, flexibility, and trust needed for the transformative work ahead.
Each 60-minute prenatal flow will include:
Modified sun salutations that honor your expanding body and rising energy
Heart-opening sequences to create space for baby and cultivate courage for birth
Mindful flows that build sustainable strength in the legs, core, and pelvic floor
Hip opening and pelvic mobility work to support your body's preparation for labor
Breathwork practices you can carry into birth—building stamina while releasing tension
Visualizations connecting the seasons of growth with your body's innate wisdom to birth
Sound bowls and final resting for integration
These classes invite you to move with intention, honoring both the action of labor preparation and the deep trust required to let your body open and bloom in its own time.
All trimesters welcome. Space is limited to honor intimate connection and individual attention.
Breastfeeding Basics
with Kim Guccione
Sunday 5/24 at 1pm
Prenatal Education for Expecting Parents
120-minute in-person class
Ideal between 27–32 weeks of pregnancy
This thoughtfully designed class prepares expecting mothers (and their partners!) to begin breastfeeding with confidence and clarity.
Together, we’ll:
✔️ Set realistic expectations for the early days and weeks postpartum
✔️ Discuss essential breastfeeding techniques and latch basics
✔️ Identify ways to incorporate breastfeeding into your birth and postpartum plans
In our culture, we tend to prepare extensively for birth—yet often take a “wait and see” approach to feeding. While every baby and breastfeeding journey is unique, learning the basics of how lactation works before baby arrives can make all the difference.
This class provides foundational knowledge and hands-on guidance to help you feel informed, empowered, and supported from day one.
✨ Partners are encouraged to attend — their involvement plays a huge role in the breastfeeding experience.
✨ Includes access to online resources for continued support and reference after birth.
Prenatal Labor Training & Visualization
with Krista O'Dea
A Four-Week Series Starting March 4th at 5:00pm
5/6, 5/13, 5/20, 5/27
$75 for full series / $25 per drop in
Prepare your body and mind for the marathon of labor and birth!
In addition to building stamina and mobility through safe and gentle movement, we will focus on meditation and relaxation techniques to build mental endurance while incorporating visualizations to inspire positive birth experiences and communicate with your growing baby.
This holistic, mind and body corrective exercise style program prioritizes proper breathing techniques to activate and engage the powerhouse of your body - the core - with an emphasis on preventing diastasis recti, facilitating pelvic floor health, and optimizing release of the muscles surrounding the pelvis.
This whole-body program will focus on optimizing the muscles of the inner core (diaphragm, transverse abdominals, and pelvic floor) while building strength and increasing pelvic and rib cage mobility for optimal position of baby and ease of movement throughout labor. We will begin our class with breath and core activation. After your core is activated and engaged, we will move on to Labor Training which involves alternating intervals of work in the form of strength circuits and/or cardio with intervals of rest to simulate the wave-like pattern of labor contractions.
We will focus on breathing and mindfulness techniques to get through the work and enjoy meditative visualization to allow for full rest and recuperation before the work begins again.
Be prepared to leave class feeling energized, strong, and relaxed!
Please bring a water bottle and wear comfortable workout clothing.
Grippy socks are optional as barefoot is preferred.
Foundations of Strength: Pelvic Floor & Core Pilates
Empowering Women's Wellness Across Every Life Stage
With Dr. Emily Bessemer
Fridays at 8:30am
5/8, 5/15, 5/22, 5/29
A Four-Week Series, $75 for full series - $25/drop in
Designed and led by Dr. Emily (a pelvic floor physical therapist), this specialized Pilates class provides a transformative approach to core and pelvic floor health. Whether you're navigating postpartum recovery, menopause, or simply seeking to build functional strength, this class offers a scientifically-informed, compassionate path to bodily resilience.
What Makes This Class Unique:
Expert-Led Instruction: Guided by a licensed pelvic floor physical therapist with deep understanding of women's body mechanics
Comprehensive Approach: Tailored movements that support pelvic floor health through various life stages
Safe, Functional Movements: Carefully designed exercises that promote strength, stability, and healing
Holistic Wellness: Beyond exercise, learn about pelvic floor function, core engagement, and body awareness
Who Will Benefit:
Women in postpartum recovery
Those experiencing pelvic floor dysfunction
Individuals managing incontinence
Women in perimenopause and menopause
Anyone seeking to build core strength safely
Class Highlights:
Individualized modifications for all fitness levels
Breath work and mindful movement
Supportive, judgment-free environment
Small group setting for personalized attention
Reclaim Your Strength. Restore Your Confidence.
Important Note for Pregnant Participants:
Pregnancy Wellness Guidance While we love supporting women's health, this specific class is not suitable for pregnant individuals. We warmly recommend seeking out specialized prenatal Pilates or yoga classes designed to safely support your unique wellness journey during pregnancy. These classes provide tailored movements that nurture both mom and baby.
No prior Pilates experience required. Medical clearance recommended for specific conditions.
Breastfeeding Basics for Birth Workers
with Kim Guccione
Saturday 5/30 at 10am
Kim of Keepin’ Abreast Lactation Support has designed a class to provide birth workers with increased insight into breastfeeding.
It is vital that the people who support our expectant families are knowledgeable in the mechanics of breastfeeding and the expectations of successful nursing during the first hours, days and weeks.
Participants will receive access to a Google Drive folder of resources, including guidance on what to do to protect breastfeeding if baby has not latched within the first 24 to 48 hours.
If you are interested in expanding your practice and feeling confident in helping your clients get off to a strong start in breastfeeding, this offering is for you!
We look forward to strengthening our community with you.