Use Code “WSPFREE” to try your first session FREE!
Small Group Strength Training For Women
For Women Who Want to Get Stronger and Gain Confidence in Their Body While in a Small Group Gym Setting
Make going to the gym something you look forward to every week!
You know resistance training is important for overall health and wellness but you need a supportive community where you can feel comfortable and confident exploring movement in ways that feel good and allows you to make progress.
Maybe traditional gym spaces have left you feeling intimidated or maybe you want to start weight training but aren’t sure where to begin or if you are doing it correctly.
I am here to guide and support you safely through a well-rounded progressive strength program in an environment that is welcoming and designed for you to learn and grow.
Group Details:
Who:
- Women who want to get stronger in a small group gym setting using progressive programming with expert guidance
- Beginner lifters who are just starting to experienced lifters who want to improve their technique
- Safe for people who are pregnant
- Postpartum- must be at least 12 weeks worked to rehab core and pelvic floor (reach out if you are in this stage!)
- Women who are in the menopause transition (perimenopause)
- Every class is appropriate for folks experiencing pelvic floor dysfunction or pelvic health symptoms
- Those interested in gaining confidence in their body’s ability
- Folks who want to increase muscle mass and bone density
Where:
The Setup in Houston Texas
When:
There are multiple class times though out the week- choose the days/times that work for you
- Sundays at 2:15 pm
- Wednesdays at 5 pm
- Fridays at 8 am
Each session lasts 50 mins
What:
During our time together we will move through warm-up and mobility drills, strength-focused primary lifts, accessory work for balance and core strengthening, and cool-down stretches.
Equipment we will use: Dumbbells, Kettlebells, Barbells, Cable Machines, Resistance Bands, Boxes, Body Weight
Membership Options:
You can choose from a single session, 4 sessions, 8 sessions, or 12 sessions. Once you use all sessions, you will be prompted to purchase more to continue
Purchasing sessions allow for flexibility when life happens
See below for pricing
Booking:
Each session is limited to 8 spaces.
Once you purchase your sessions, you will gain access to the setup app and book to save your spot!
Pricing
Click to purchase
Use Code “WSPFREE” to try your first session FREE!
By Joining A Small Group You Will Benefit From Personalized Feedback And Attention While Connecting With Other Awesome Humans!
Meet Your Coach
Hi, I am Amisha (she/her). I have been in the fitness industry for over 10 years but it wasn’t until I had my daughter that I realized all of the gaps that exist in the industry for women but especially, for mothers.
This is exactly why I have dedicated so much time and energy to learning how to best support women through major life transitions such as pregnancy, postpartum, and, perimenopause. So many women experience pelvic floor dysfunction during exercise however, there is a lack of collective knowledge on how to support folks who are navigating symptoms such as diastasis recti, prolapse, and incontinence. If you are experiencing any of these listed, you are not alone AND you can continue to train, I am here to help you.
I believe resistance training is one of the best things we as humans can do for our overall health and wellness and it can be super fun when done in community.
Frequently Asked Questions
What if I have to miss a session?
If you have to miss a session its ok! Just book into the next day/time you are available to make it.
I'm a beginner / have a chronic condition / am recently post-partum - Will I be able to do the workouts?
All exercises have multiple variations available to meet you exactly where you are.
If you have injuries, chronic conditions, or are recently post-partum, you should obtain clearance from a medical provider before starting any exercise program.
If postpartum you should be at least 12 weeks and worked to rehab your core/pelvic floor. If you are earlier than this or have not started exercising again, check out my 6-week postpartum strength class “Reconnect & Rebuild”, it is designed to rehab your core and pelvic floor while building stability.
I am an experienced lifter, will this program be too easy?
This program will likely not be too easy. All exercises can be made more difficult by adding weight/reps/choosing a more challenging variation.
This program is designed to get you stronger by training foundational movement patterns.
How often will we meet?
For semi-private weight training group we will meet twice/ week most weeks.
How often should I come for this to be effective
This is a progressive program and is designed to be most effective if done twice per week for at least 8 weeks.
This is not to say there is no benefit to only attending one class/week.
What if you have to cancel a class?
If I have to cancel a class/es I will communicate it via email and on the group message board within the setup app
What do I need to bring/wear?
- A water bottle
- Wear loose-fitting clothes that are comfortable for exercise
- Tennis shoes that feel good to lift in, I prefer more flat/minimalist (any athletic tennis shoes will work)
I am in perimenopause, is this a good program for me?
Yes! There is evidence to show that participating in a resistance training program during the menopause transition is important for maintaining muscle and bone density.
Can I join if I am pregnant?
Yes, all exercises can be modified for each trimester of pregnancy.
Note: all impact exercises such as jumping will be substituted
What if I experience pelvic floor dysfunction with exercise?
You are in the right spot! This program prioritizes pelvic health.
With each exercise, I will give cues for minimizing pelvic floor symptoms