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
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.
Join us on Thursday, January 29th, at 12:30 pm ET. Class is 90 minutes long, with recording access through Tuesday, February 3rd.
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”
Most active women are never taught how their pelvic floor fits into the way they move, lift, breathe, and generate power.
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.
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
A new 3-week pelvic floor health + strength program: cart will open January 29th, program begins Feb 9th
The free class gives you the introduction and understanding you’ve been missing, and it sets the stage for our full 3-week program, where 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?
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.
The masterclass gives you the overview and introduction.
The program gives you the transformation.
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.
✴︎Program registration opens on Thursday, January 29th
Co-Director of Threes Physiyoga Method Physical Therapist • Yoga Teacher • Movement Educator
Coach • Teacher • National Champion Olympic-Style Weightlifter
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.
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.
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.
All strength exercises will be presented with progression/regression. Participants can choose the version of each movement appropriate to them on any given day.
1 chair, wall space, yoga mat, and optional blanket for knee padding. Weights are not used for the masterclass.
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.
Once you purchase the program, it is yours. There is no expiration date. The weekly check-ins are only available with the program launch.