Strong, Supported, and Confident: 3-Week Program

Registration closes Feb, 8th; the program begins Monday, February 9th

The masterclass gave you the overview and introduction.
The program gives you the transformation.

You’ll learn exactly how to progress, how to lift with confidence, and how to build strength without flaring symptoms.

No holding back. No shrinking your goals.
Just a smarter, more supportive way to train.


How does the 3-week training program work?

  • Start together the week of February 9th
  • The program includes a total of 6, 45-minute-long movement classes and 3 live virtual check-ins over 3 weeks 
  • Each week includes:

    • 1 pelvic floor-focused class that will introduce a movement principle essential to PF health (pre-recorded classes are released on Mondays: 2/9, 2/16, 2/23)

    • 1 strength training class that integrates those principles with powerful, classic, functional strength training movements (pre-recorded classes are released on Wednesdays: 2/11, 2/18, 2/25)

    • 1 Live virtual gathering to give you a chance to receive one-on-one support, ask questions, and clarify information covered in the movement classes (2/14, 2/20, 2/27 at 9:30 am EST)


See the Q&A's at the bottom of this page for more details. 


Imagine…
✔ Lifting without bracing so hard you feel pressure afterward
✔ Feeling aligned and powerful instead of tense and guarded
✔ Understanding why your body reacts the way it does
✔ Knowing how to train in a way that supports your symptoms - not aggravates them


Connect the dots so you can move with trust instead of fear, and strength instead of hesitation.



Designed for individuals with female anatomy who are:

  • Active or want to return to activity — and know they need to build strength but are limited by pelvic floor dysfunction

  • Already strength training or are eager to start, but want to do it safely, confidently, and with good alignment

  • Tired of being held back by MILD pelvic floor symptoms, such as: leaking with workouts or daily life, pelvic pressure or heaviness, unexplained low back or hip pain, constipation, core weakness or “something just feels off”

The Real Problem Isn’t You. It’s the Missing Information.

Most active women are never taught how their pelvic floor fits into the way they move, lift, breathe, and generate power.

So when symptoms show up, you’re left guessing: “Is this normal?” “Should I avoid certain lifts?” “Will this get worse?” “Am I doing something wrong?”
Ready for a better strategy?

Your symptoms aren’t a sign of weakness; they’re a sign your body is asking for a smarter strategy. And that’s exactly what this masterclass and subsequent program will give you.

A strong body is essential to support and integrate a functional pelvic floor. Coordinating breath, pressure, and pelvic floor support helps reduce leaks or heaviness while building sustainable strength.

Join movement expert Diana Zotos Florio, PT, and champion lifter Elizabeth Wipff for Strong, Supported, and Confident, a free, science-backed masterclass that will show you how to lift without limits and reclaim your confidence.

MEET YOUR EXPERTS

Diana Zotos Florio, PT

Co-Director of Threes Physiyoga Method Physical Therapist • Yoga Teacher • Movement Educator

Diana has spent her career helping women understand their bodies through a whole-person lens that blends science, embodiment, and mindful strength. As co-founder of the Threes Physiyoga Method, she integrates evidence-based physical therapy with intelligent, accessible movement. In this training, Diana teaches pelvic floor and core function in a way that feels clear, practical, and actionable, and she shows you exactly how to apply it to lifting for more power, ease, and effectiveness.

Elizabeth Wipff

Coach • Teacher • National Champion Olympic-Style Weightlifter

Elizabeth is an internationally ranked Masters Olympic-Style Weightlifter and National Champion, with decades of experience helping people move better and get stronger - safely and joyfully. She’s known for teaching complex strength concepts in an approachable, body-positive, deeply informed way. In this training, Elizabeth teaches the strength work, how to lift well, lift confidently, and lift smart.

Join the Program!

This is where smart pelvic floor work meets powerful strength training, and where women get the education they should have been given from the start.

Improve symptoms and gain confidence

FAQ

  • How much does it cost?

    Early bird pricing of $199 is in effect until Tuesday, February 3rd. On February 4th, the cost is $250. Registration closes completely on February 8th.

  • Who is the program for?

    Those with female anatomy who are currently active and experience mild pelvic floor symptoms — like leaking, pelvic pressure, unexplained mild low back or hip pain, constipation, mild discomfort or slight pain during sex, or mild prolapse. Those who want to build strength safely and increase understanding of both how to lift weights and take care of pelvic floor health, so symptoms don’t hold you back.

  • Q: Do I need to be at a certain fitness level to participate?

    We recommend that you be able to complete basic activities in daily life, including getting up and down off the floor, sitting and standing without assistance, and climbing a flight of stairs.

  • Q: Is this appropriate for me if I have pain, injury, or more severe pelvic floor symptoms?

    This program is for education and empowerment — not a substitute for individualized medical advice. While some degree of modifications will be offered to progress/regress a move, we will not offer direct advice or suggestions to those experiencing pain, injury, or a condition that prevents you from participating in daily life activities, as mentioned in the previous answer. This is not recommended for those with more severe PF symptoms. Always consult your healthcare provider for specific concerns.

  • Q. Will individual modifications be offered?

    All strength exercises will be presented with progression/regression. Participants can choose the version of each movement appropriate to them on any given day. While the pre-recorded classes will not offer individualized modifications, we invite you to join the live weekly check-ins to ask questions specific to you. *Live check-ins will not be recorded; attend live to participate.

  • Q. What props do I need for the program?

    Yoga mat, blanket, chair, one set of light dumbbells, one set of heavy dumbbells, one ¼-inch resistance band, 1 long resistance band, 1 broom or dowel, 2 yoga blocks. More specific recommendations around weights are included when you purchase the program.

  • Q. Can I take the program on my own time instead of starting on Feb 9th?

    Yes! The benefit of starting on Feb 9th is getting access to the weekly live virtual check-in for additional support during the program launch. If the timing doesn't work for you, take the program anytime - it just won't include the check-ins. *Note that classes are released on a schedule in February. After this, all classes are available to take at any time.

  • If I sign up for the 3-week program, how long do I have access to classes?

    Once you purchase the program, it is yours. There is no expiration date. The weekly check-ins are only available with the program launch.