You’re active. You work hard. You’re not afraid to challenge yourself.

But then there are the symptoms no one prepared you for…

• A little leak with your workout

• Pressure when you lift heavier

• A hip or back ache that doesn’t add up

• Constipation that leaves you feeling stuck

None of these stop you from moving — but they do make you second-guess yourself.

You know you’re capable of more. You know your body is strong.

You just need answers that actually make sense... and a way to train that doesn't ignore your symptoms or force you to shrink your goals. 

Designed for those 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

  • Are 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”

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.

Masterclass Format & Key Takeaways

Expect a brief overview followed by essential movement & breathing strategies to build a healthier pelvic floor. Movement portion will focus on foundational techniques - you will not need weights for the masterclass. Props needed are listed in the Q&A section at the bottom of this page. Key learning objectives:

  • Get clear on what pelvic floor dysfunction really is - and why it shows up even in active, strong women.

  • Learn our approach to rebuilding pelvic floor function using breath, alignment, and strength.

  • See why strength training is essential for pelvic floor health, and how to do it in a way that improves symptoms.

  • Start moving confidently - regain movement, freedom, and piece of mind

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.

FAQ

  • Who is the masterclass and program for?

    Women 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 class 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.

  • Q. What props do I need for the master class?

    1 chair, wall space, yoga mat, and optional blanket for knee padding. Weights are not used for the masterclass.