For women age 50+ with pain (joint, muscle or spine) or bone impairment who want to be (or stay) strong and active.
Let Dr. Stephanie with her years of experience as a Physical Therapist and Yoga Teacher guide you!
ENROLL NOW
Imagine waking up every day...
Feeling confident to lift your grandchildren, the box from Amazon or big bag of mulch.
Enthusiastically saying YES to activities with family and friends without worry that you will hurt the next day, week or month.
Looking forward to moving knowing that you are honoring (not fearing) conditions like arthritis or osteoporosis.
It's possible! I'm living proof that you can feel better and stronger as you age. If I can do it, then you can too!
Safe and Strong is for…
The Active Woman age 50+ who feels held back by muscle, joint, or spine pain, but deeply desires more out of life!
Safe and Strong is for you if:
1. You’ve been active all of your life and you don’t want pain to slow you down.
2. You're frustrated by your pain and being told that: “you're just getting older” or “you'll just have to live with it”.
3 You've always focused on aerobic exercise (walking, running or yoga) and now know your health depends on building strength
4. Have a new diagnosis of osteopenia or osteoporosis and know that strength training is necessary
5. Notice that some things are getting harder to do and wonder if you're losing strength
6. Want to meet recommended guidelines for physical activity as you age
7. You've heard you should "lift heavy" but for various reasons you don't want to
If any of the above resonates...
Then Safe and Strong is for YOU!
When you join Dr. Stephanie’s Safe and Strong Online Program you will…
Go From Feeling:
- Stress in planning your daily tasks around the achiness of the morning and end-of-day exhaustion from dealing with pain.
- Worry about whether your next move, be that carrying groceries or walking the dog, will exacerbate your pain.
- Exhaustion from the pain that keeps you from a good night’s sleep.
- Frustration in the medical system that can't explain or provide an answer to your pain.
- Grief in missing out on social events with family and friends because of the anticipation of more pain.
- Guilt about the time that you spend on yourself because of all the other things you need to do and people that you "need" to please.
- Anxiety that a new activity or exercise may be harmful, do more damage, or increase your pain.
To Feeling:
- Freedom in knowing you can do what you WANT to do, when you WANT to do it. Carry the 20# bag of dog food...No Problem!
- Confident that you can carry out the tasks of your day AND try NEW activities without increasing your pain.
- Refreshed from a full and pain-free night of sleep, ready to take on your day!
- Content in knowing that you have your pain under control even without all the answers.
- Joyful in planning your next gathering or outing without the worry of pain before, during or after.
- Inspired for your daily movement (or other self-care) practice because you know that this time helps you show up at your BEST.
- Assured that you have the right daily, weekly and/or monthly practice to Nourish your Body, Mind and Spirit.
"Dr. Stephanie's classes have given me the confidence that I can manage my pain on my own."
"I don’t need to pay someone (massage or chiropractor) weekly to feel better. Now, when I feel pain, I do a few activities that I know will help and they do! I feel better immediately and continue on with my day.
Your combination of Yoga and Physical Therapy expertise was just what I needed. You understood the cause of my problems and what exercises and postures would relieve my pain. I'm still amazed and very grateful that I move freely now!"
MARY, COLLEGE PROFESSOR AND YOGA PHYSICAL THERAPY STUDENT
What’s Inside Safe and Strong
2 New Classes Each Week and Bonus Trainings
Join live Tuesday and Thursday or watch the new practice video sent the same day on your schedule at your convenience.
Highlights:
Each New Class Includes
- Mindful Breathing to Check In with your body as a way to prevent injury and decrease pain
- Education about how to move safely and modify movement if needed to keep you safe.
- Strength training of essential movements shown in research to effectively build muscle and bone and decrease pain.
- Bonus trainings include lessons about assessment, when to progress load, and how to stay safe.
Videos to Guide Assessment of Where you Should Start
The goal is moderate intensity training. But more important than the resistance you use (dumbbell or bands) is feeling safe while you move.
- 2 videos guiding you through the movements: squat, deadlift, overhead press, push up, row, and pull down
- 1 video for training each movement helping you to modify the movement and feel completely safe to start
- You can join the live classes at any time AND you'll have these videos to help you know where to start
Group Coaching during and after Class
Dr. Stephanie has her eyes on you during class. Feel free to ask questions when...
- you aren't sure if a movement is safe for you or your condition
- you're not feeling things like Dr. Stephanie describes during training
- the movement doesn't feel quite right
- someone told you to never do that movement and you're scared to do it
Dr. Stephanie will take time for more practice or discuss the truth about what your body can do
12 Weeks of Training Videos and Lifetime Access
Classes meet live 2x/week but if you can't make the class you have access to videos that provide both consistency and variety of the 6 essential movements.
Want to get in another day of lifting each week? Use the videos.
Don't want to attend live classes? These videos can be used on repeat in order to guide 12 weeks of training. Use the assessment videos to track your progress.
Access a Community of Ongoing Support
You are NOT alone! During group coaching you will hear questions and comments from women just like you!
Get weekly emails where Dr. Stephanie dives into the truth vs. misconceptions about strength training and pain.
Opportunity to work one-on-one with Dr. Stephanie
While the program is amazing and it will feel as though you have an expert in the room, you may need extra help for your condition. Dr. Stephanie offers 1:1 consultations to make sure you're on the right track.
Highlights:
- Yoga Physical Therapy Examination where she listens to your complete history of pain and past exercise training.
- Follow-up email to summarize the call and provide further instruction for your training
- Gain confidence to progress through the classes.
- Add this private consult at check out.
Safe and Strong is NOT just for your body.
In order to develop strength, capacity, and resilience in your body you also need to believe it's possible. Many of us were raised in a world where women are seen as weak and praised for bodies that are thin. If that's you...you've embodied those ideals. Through these classes we challenge messages that create fear, weakness and dependence of activities that require strength. You'll build confidence around a vision of how you want to live the rest of your life.
Here's what women have to say about Dr. Stephanie's classes and how they now feel Safe and Strong:
“I have given myself permission to do more activities than I would have done if I had stayed with surgeon's advice."
“I take more time to reflect on why I am feeling the way that I am. I allow myself time to be still and quiet my nervous system to disrupt the emotional pain cycle.”
“I still have pain, but it doesn’t control me. I know if I wake up sore, I either need to go to a class or practice at home the things that I have learned .”
“With Stephanie’s guidance, my confidence is improving. I can manage my back pain daily”
“I don’t want a quick fix (drugs). I want to understand my body and why it generates pain. Yoga makes me look inward and helps mitigate the pain so I can remain active.”
SAFE and STRONG is based in SCIENCE
Week 1: Assess Safety and Strength
Weeks 2-4: Learn the Essential Movements
Weeks 5-12: Train with Consistency

Bonus Classes for your Mind and Body
1. Strength training that incorporate yoga poses.
2. Mindful movement classes for days between strength training sessions
For the days you need to rest, tune in and relieve tension and pain.
*6 bonus classes in total
100% Satisfaction Guaranteed

Dr. Stephanie wants to guarantee your 100% satisfaction and will work to ensure that you’re happy with your purchase. That said, she understands if you decide that the program is not the right fit or the right timing Please read our Refund & Cancellation Policy here so that you know what your options are, should you choose to request a refund or cancellation.
A word from Annabelle,
Retired Social worker and Student
"Since taking Dr. Stephanie's Yoga classes that concentrate on Spine and Back Health, I have made great improvements over time and I am asymptomatic for the most part. I do not experience the pain, stiffness, and lack of mobility that had bothered me previously. I have referred friends to her and they were impressed with her style of teaching yoga and her very approachable personality."
Frequently Asked Questions
What people asked before signing up for the Nourish to Flourish Program
Why Physical Therapy?
Why Yoga?
Why is the program 12 weeks?
What experience does Dr. Stephanie have?
What technology do I need to join class live?
When are the LIVE classes?
When does the LIVE coaching occur?
Can I do yoga if I have a recent injury or a herniated disc?
Can I participate if I've been told to limit my movement because of degenerative joints (a.k.a. arthritis)?
I've been told that I will eventually need surgery. Can this program help me?
I've never lifted weights, is this right for me?
What happens if my pain gets worse?
I can’t wait to guide your journey to feeling SAFE and STRONG!
I could tell you all about my years of experience as a Physical Therapist, College Professor and Yoga Teacher…
But none of that matters as much as this:
I’ve been where you are. I've suffered with chronic pain for nearly my whole life. I had success using all that I knew as a Physical Therapist, but the nagging pain returned and as I aged it was getting worse. Even my regular yoga practice wasn’t providing the long-lasting relief that I desired.
When I started teaching yoga over 15 years ago, I knew that my classes needed to have a component of strength building. My years of experience of working with people in pain showed me that strength was one way out of pain.
As I've trained more and more women who also experience persistent muscle, joint and spine pain, I realized that a sense of safety was THE most important part of building strength.
Though many health influencers will tell you to LIFT heavy, they don't know how to guide you when you also have pain.
From my years as a physical therapist, yoga teacher and menopausal women with pain...I know exactly what will keep you SAFE while also building STRENGTH.
3 Ways You Can Feel Safe and Get Strong:
$77/month
Weekly Live Classes
You attended Dr. Stephanie's strength assessment workshop and are ready to jump into training.
-
60-minute private consult where she gets to know you and your condition (*this helps to keep you safe during live classes)
-
2 Classes Each Week. Join LIVE at 9am EST Tuesday and Thursday
-
Train using the weekly recordings (sent the same day and available for 14 days)
-
Q&A after class plus pain and movement coaching
-
2 Assessment videos to start at the right level of intensity and track your progress every 12 weeks
-
1 Training video for each essential movement to build confidence
-
12 weeks of training videos for consistency and variety
-
Ongoing and Lifetime Access to the program
-
BONUS classes that incorporate yoga
-
BONUS classes for Meditation and Gentle Movement
$377
Access Recorded Program
Since you already train you can DIY
-
60-minute private consult where she gets to know you and your condition (*this helps to keep you safe during live classes)
-
2 Classes Each Week. Join LIVE at 9am EST Tuesday and Thursday
-
Train using the weekly recordings (sent the same day and available for 14 days)
-
Q&A after class plus pain and movement coaching
-
2 Assessment videos to start at the right level of intensity and track your progress every 12 weeks
-
1 Training video for each essential movement to build confidence
-
12 weeks of training videos for consistency and variety
-
Ongoing and Lifetime Access to the program
-
BONUS classes that incorporate yoga
-
BONUS classes for Meditation and Gentle Movement
$777
Personalize the Program
Get help 1:1 from Dr. Stephanie by starting with
-
60-minute private consult where she gets to know you and your condition (*this helps to keep you safe during live classes)
-
2 Classes Each Week. Join LIVE at 9am EST Tuesday and Thursday
-
Train using new weekly recordings (sent the same day and available for 14 days)
-
Pain and movement coaching during and after class
-
2 Assessment videos to start at the right level of intensity and to track your progress every 12 weeks
-
1 Training video for each essential movement to build confidence (always nice to come back to basics)
-
12 weeks of training videos for consistency and variety
-
Ongoing and Lifetime Access to the program
-
BONUS classes that incorporate loaded yoga
-
BONUS classes for Meditation and Gentle Movement