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Services & FAQ
Lift Classes
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LIFT sessions (our small group strength classes) are open for anyone to book. It is ideal for people who have some experience with strength training. A single class can be booked for $35. Our memberships and class packages offer a reduced rate for people who come 1x/week or more. If you are new to lifting weights, we recommend our 4-week Learn to Lift Program.
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We offer limited 1:1 training sessions. Sessions are offered Monday-Friday midday & early afternoon. Please note that evenings and weekends are not available for 1:1 sessions. At the present time we have a wait list for this service.
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No, we do not offer tours. We are a small, boutique strength and yoga studio. Our space is one large room with many windows, rubber flooring, various weights, pull up bars and a small office. We have photos on Facebook and instagram that show the space in full. You may come try a class for the full experience!
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A: No—building large muscle mass requires intense training and specific nutrition over time. Most women naturally have lower levels of testosterone, which makes it much harder to bulk up. Instead, lifting helps you build lean muscle, boost metabolism, and tone your body.
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A: Absolutely. Strength training is one of the most effective ways to burn fat and keep it off. Muscle burns more calories at rest than fat, so the more muscle you build, the more efficient your body becomes at burning calories—even while you’re not exercising.
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Yes! Our programs follow evidence-based strategies for building muscle and rebuilding bones. Strength training twice per week is recommended for building muscle and protecting bones. We coach technique and help you choose weights for your body as you progress through your journey.
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Foundations classes are groups of six or smaller. They are strength classes that move a little slower than our standard LIFT sessions. They are often a great next step after Learn to LIFT (program we suggest for beginners). Some people choose to stay at this pace.
Another difference is that these classes run in 6 week sessions. Makeups are not offered in series classes. They are offered on weekday mornings. Not eligible for class packs or monthly subscriptions. If interested, please reach out to office.liftandbreathe@gmail.com -
Keep in mind that heavy is relative. If you are starting to lift weights, five pounds may feel heavy at the beginning. It will also depend on what movement you are working on. Most bodies will be able to lift more with the legs than they can press overhead. With consistency and time, you will build muscle and tolerance to try something heavier. Everyone’s journey is unique and showing up for yourself will pay you back in the long run.
Studies, including the LIFTMOR randomized controlled trial, showed improvements in bone density for postmenopausal women with supervised high intensity resistance and impact training. Another way to say this is “How heavy can you go for 5 reps!” This is one reason why there is an uptick in conversations for women to lift heavy. -
Yes! Strength training is recommended for women in perimenopause and menopause. Building strong muscles helps support our joints, tendons and our bones. We take a whole person approach and we want to know about your symptoms. The workout can be adjusted accordingly. For example, if you are struggling with interrupted sleep, moving your body will feel good, but pushing to your max that day is not suggested.
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No. Customized training plans is limited to 1:1 sessions. LIFT classes are programmed around full body strengthening. In these classes, expect to train all major muscle groups with movements like squats, deadlifts, bench press and a variety of rows. Many other movements are included, such as single leg lifts and a variety to strengthen the whole body.
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A: Yes, it’s perfectly safe—and it might even help. Many women find that lifting during their period eases cramps and boosts mood. Listen to your body, adjust intensity as needed, and don't be afraid to move your body during that time of the month.
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We offer a 4-week Learn to Lift Program that teaches the basics in a smaller setting. We recommend this to anyone who is new to weight training. It helps build confidence, offers safety cues and provides a supportive environment to help you succeed.
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Our LIFT classes challenge the entire body. We don’t “spot treat” or only work abs, but if you lift weight that is a challenge, you will need to engage all of your muscles. Diet, hydration, sleep patterns, lifestyle and genetics all play a role when it comes to unwanted fat. There is not one movement alone that can achieve this goal.
Pre & Postnatal
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Yes! Regular physical activity during pregnancy improves outcomes for moms and babies. According to ACOG, women who exercise during pregnancy have lower rates of hypertension, lower rates of c-sections and decreased maternal weight gain. Exercise has been shown to improve the health of the placenta by improving vascular function. Exercise has also been proven to enhance the mental health of the mother.
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First, I am sorry for your loss. It is not uncommon for women to face fears of miscarriage when it comes to beginning or continuing an exercise program. With the blessing of your provider, you are welcome to begin our Prenatal Strength class. While it may feel like you are alone, many women who have suffered losses find joy in movement again during their pregnancy. I hope you will give it a try.
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First, I feel your pain and discomfort. I’ve been there too. While it’s common for women to suffer from stress urinary incontinence, there is treatment and it can get better. Seeking treatment from a skilled Pelvic Floor Physical Therapist can make a big difference and we maintain a list of local providers who give great care. You deserve it!
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Diastasis Recti, aka abdominal separation, will happen with most women who are 37 weeks pregnant or more. It is not preventable and our ability to heal from this is impacted by many factors including but not limited to: movement patterns, proximity of pregnancies, size of baby, stature of mother, genetics, awareness and physical therapy.
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RE: Our 4-week Postpartum Core Strength Program.
Yes! Whether you delivered vaginally or via c-section, the stretch on your midsection was intense during pregnancy. Learning to move well postpartum is key for all women, regardless of how they delivered their baby. An early tip - a gentle touch on your scar will be an important part of healing. -
This is something I can relate to. 17 years ago, I delivered my first baby via c-section. I was numb above and below my scar for more than a year. At the time, I was unaware there was anything I could do about this odd feeling. Years later when I was in Pelvic PT, they did scar massage and taught me how to practice this on my own. A light, gentle touch on a scar is a good start and helps promote blood flow to the area. I recommend seeking care from a skilled provider to learn more.
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A: It isn't your fault if you are unaware of how to rebuild your strength after having a baby. This information should be widespread and standard of care! In fitness, information changes so often that it is hard to keep track. It shouldn't be confusing and my goal is to take the mystery out of many things postpartum.
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A: It is never too late. Women can benefit from core strength at any stage postpartum. Some of my clients are six weeks postpartum, while others are twenty years pp. If you are more than a few years pp, you'll benefit most from a 1:1 session to begin.
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First, we hope you know that you are not alone. We work with many women who didn't get optimal care when they were having kids. The good news is that it is never too late to get support - whether it comes to providing resources or names of excellent Pelvic Floor Physical Therapists (we know many) or providing an introduction to lifting weights at any age. We are here to support your strength gains!
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Carrying a baby takes a physical and emotional toll on women. Our birth experiences vary tremendously - none are identical - and then we provide care for tiny humans on very little sleep. it’s a lot to take on a good day. We are here to support you with a few different programs to help rebuild your strength and confidence.
Choose your plan
4 classes per month
Best for: Clients taking 1 class per week$115
Auto-Renews Monthly
Features Included:
Classes per month: 4
Auto-renews monthly: Yes
Account dashboard: Yes
Cancel or change anytime: YesDo classes rollover if unused? Yes
Popular
10 Pack Plan
Best for: Traveler and Retirees$335
No Auto Renewal
Features Included:
Classes : 10
Auto-renews monthly: No
Account dashboard: Yes
Use within 6 months.8 classes per month
Best for: Clients taking 2 class per week$230
Auto-Renews Monthly
Features Included:
Classes per month: 8
Auto-renews monthly: Yes
Account dashboard: Yes
Cancel or change anytime: YesDo classes rollover if unused? Yes
“Erin has created a community that supports individuals in all aspects of their fitness journeys. Her thoughtful approach has fostered a studio and workout space that is welcome to all, inspires individual growth and facilitates participants finding the best versions of themselves.“ - Molly, 47
