Power, an Evolution
Two years. That's how long I thought about adding heavier strength training to my workout routine before I actually did it. It sat on my to do list, something I knew I needed, kept meaning to get to, and never did. My building's gym was right there. I made it once in two years. I had my routine and I just couldn't make it work.
After having a baby, I experienced a lot of symptoms of low estrogen. My body was in so much pain I thought I was developing arthritis. I couldn't hold my water bottle while breastfeeding. The brain fog was heavy. And while my baby slept through the night, I'd still wake up between 2 and 4 am, spiralling in anxious thoughts. There were dozens of other physical and emotional signs I disregarded in the chaos of new motherhood, or wrote off entirely. It wasn't until later that I understood the science of it all.
Reflecting on that experience has taught me so much. We had two losses before having Vayle, and already being in my late 30s made me pay closer attention to my health as we plan to expand our family. There is so much more information available now about what women's bodies need as we enter certain life stages. And everything I've learned has led me to want to share it with our Formation community.
My postpartum experience brought this to the forefront for me personally, but decreasing estrogen is something every woman will experience, with or without a child. As we age, our bodies produce less estrogen, and that impacts so much of how we feel day to day. Formation has always been about helping the people who walk through our doors feel as good as possible, so this matters deeply to us. Over time, declining estrogen affects bone density, muscle mass (sarcopenia), vaginal and urinary tissue health, skin elasticity, and more.
When I looked at the average age of our Power guests, we sit at 39+. That means many of us are well into perimenopause — a phase where estrogen begins to decline (read more about peri here). We also have many guests who are postpartum or post-menopausal.
Going forward, Power will be programmed around what the science shows our bodies need at 35+, or during any life stage marked by decreasing estrogen. That said, don't count yourself out if you're not in one of these categories. This format is designed to build lean muscle mass, optimize metabolic function, decrease inflammation, and support genuine body recomposition through lifting heavier.
What to expect:
Mobility so we can use our full range of motion as we lift and move through life. We're going to be walking tall, not hunched over and shuffling down the street because we lost the ability to move freely.
Deep core activations and breath connection, training the pelvic floor to respond so we can recover from or prevent incontinence — and yes, have amazing orgasms. (Half joking. But it really will help.) This has been developed in collaboration with a pelvic floor physio.
Heavier lifting with compound movements and rest between sets. We're building muscle and bone density, preventing fragility, and increasing our resting metabolic rate. (More muscle means more calories burned at rest — helpful if weight loss is a goal.)
Every section of this class is designed to address a specific element of what our bodies need as we age. And this isn't just about the future you, it's about right now, because now is when we have the best chance to make a change. Class sizes will be limited so we can focus on form. The beat of the music still leads everything, and as always, together we'll keep the energy and vibes high.
Who this isn't for: If you're already lifting heavy, comfortable with a barbell, and need weights over 50 lbs — this version of Power won't be the right fit. If you're after a serious burn and heart-pumping intensity, Sculpt and Step is the class for you.
It took me two years to give myself what I knew my body needed. If that resonates, you're exactly who we made this for. We're so excited to support women in this new way.
Power — Tuesdays at 6:20 pm | Saturdays at 9:00 am (babies and toddlers welcome) | Sundays at 10:20 am
Sculpt and Step — Mondays at 5:15 pm
Step — Thursdays at 6:20 pm