Resilient Women Workshop
Education-Led Fitness for Every Stage of Life
A 5-month educational and movement-based series designed to support women through every phase of life — from training and recovery to hormones, stress, and long-term health.
Built for women ages 18+ who want to feel strong, informed, and confident in their bodies — without the noise, extremes, or one-size-fits-all advice.
Who This Is For
✔ Active women ages 18–57
✔ Women navigating changes in hormones, energy, strength, or recovery
✔ Athletes, busy professionals, moms, and weekend warriors
✔ Women who want education + practical tools they can actually use
No prior fitness or medical background required.
Led By a Multidisciplinary Expert Team
Kaylee – Performance Physical Therapist at Empower U
Jessica – Gynecologist & Functional Medicine Practitioner at Prairie Roots Health
Payton – Nutrition Coach at CrossFit FC
This workshop blends medical insight, movement science, and nutrition into one cohesive, approachable experience.
What You’ll Get
✔ Monthly in-person workshops with expert-led education + practical application
✔ Simple “habit stacks” to implement between sessions
✔ Supportive, judgment-free environment
✔ Tools you can use for years to come
* Spots are LIMITED, so claim yours now! *
5-Month Workshop Journey
Month 1: Foundations of Female Physiology
January 15th, 2026
06:30 PM
What We’ll Cover:
Female hormones & how they affect training, recovery, and energy
Understanding your cycle and life stages
Building a foundation for sustainable fitness
Habit Stack: Complete 3 stretches reviewed in session 5x/week.
Empower U
7303 S Cliff Ave, Sioux Falls, SD 57108
Main Speakers:
Jessica & Kaylee
Month 2: Core & Pelvic Floor Health
February 19th, 2026
06:30 PM
What We’ll Cover:
Core stability beyond “abs”
Pelvic floor function for performance & daily life
Breathing, bracing, and movement confidence
Habit Stack: 10 minutes of core work, 3x/week.
Empower U
7303 S Cliff Ave, Sioux Falls, SD 57108
Main Speakers:
Kaylee
Month 3: Strength Training for Resilience, Cardio & Energy Balance
March 19th, 2026
06:30 PM
What We’ll Cover:
Strength training across life stages
Cardio without burnout
Energy balance & recovery
Habit Stack: 15 minutes of cardio, 3x/week (or 150 minutes/week if consistent).
CrossFit Kota
601 S Lyons Ave STE 200, Sioux Falls, SD 57106
Main Speakers:
Jessica & Kaylee
Month 4: Recovery, Stress & Sleep
April 16th, 2026
06:30 PM
What We’ll Cover:
Stress, cortisol, and hormone balance
Sleep optimization
Nervous system regulation
Habit Stack: 10 minutes of breathwork daily.
Ignite Fitness Studio
6144 S Lyncrest Ave, Sioux Falls, SD 5710
Main Speakers:
Jessica
Month 5: Nutrition, Mindset & Long-Term Planning
May 9th, 2026
10:00 AM
What We’ll Cover:
Sustainable nutrition for performance & health
Mindset shifts for long-term success
Building a plan you can maintain
Habit Stack: Drink 1 full glass of water first thing every morning — before coffee.
CrossFit FC East
5045 Grant St, Sioux Falls, SD 57110
Main Speakers:
Payton
Ready to Build Your Resilience?
1 - Select your sessions (single, multiple, or all 5).
2 - Use code BUNDLE for $25 off when registering for all 5 workshops.
3 - Your registration will automatically filter into the corresponding monthly event list (e.g., "Women's Expo | Jan 2026").
4 - Receive confirmations and reminders before each session you’ve signed up for.
Important Details
Spots are limited to maintain a quality, interactive experience.
Children are welcome, but childcare is not provided.
Confirmation emails & texts will be sent 7 days and 24 hours prior to each event with day, time, and location.
