200 Hour Yoga Teacher Training 

300 Hour Yoga Teacher Training 

ACSM Certified Personal Trainer

Guided Meditations

Slow Flow Fridays

Root to Rise: Nurturing You Inner Potential

Elemental Energy

Drop the Busy, Find the Calm

Head to Toe Heat is a beginner-friendly strength workout that hits every major muscle group using just a pair of dumbbells. We’ll build solid form, controlled strength, and steady heat—and then crank things up with a quick finisher to challenge you just enough. Expect a full-body burn, boosted confidence, and that “I actually did that!” feeling by the end.

Head To Toe Heat - Full Body Beginner Workout

Core on the Floor is a beginner-friendly ab and core workout designed to help you build strength without ever leaving the mat. Using simple, low-impact movements, we’ll target your abs, obliques, and lower back to create a strong, stable foundation. Perfect for anyone easing into fitness or looking for a gentle but effective core routine.

Yoga Mat

This can be Done with No Equipment

Core on the Floor 

Strong Sculpted Shoulders is a beginner-friendly workout designed to build confidence and strength in your upper body—one simple superset at a time. You’ll move through 4 blocks of work, each with 2 exercises back-to-back to help sculpt, stabilize, and strengthen your shoulders in just 20 minutes, without overwhelming your joints. All you need is a pair of light and medium dumbbells and a few minutes to feel stronger, taller, and more empowered.

Dumbbell

Strong Sculpted Shoulders! 

Unshakable Legs is a lower-body strength workout designed to build stability, tone, and confidence from the ground up. You’ll move through 3 focused blocks plus a bonus finisher, each featuring 3 exercises for 1 minute each. Perfect for beginners, this workout targets your legs and glutes while improving balance and endurance, leaving you feeling strong, steady, and unshakable.

Unshakeable Legs 

Trifecta Burn is your 30-minute chest, triceps, and abs workout designed to sculpt, strengthen, and ignite your upper body power. Using a mix of dumbbells and bodyweight, this beginner-to-intermediate session follows the same structure as ACTx3—but with amped-up moves for extra burn and definition. Expect dynamic combos, focused core work, and just the right challenge to push past your comfort zone while keeping your form strong and your energy high.

Trifecta Burn (Chest, Abs, Triceps) 

Power Trio takes your back, biceps, and butt to the next level. This is part of the Strength Made Simple Program week 2 day 1. Using the same 3-block format as BBB x 3, this workout amps up the challenge with higher-level moves designed to build strength, definition, and power where it counts. All you need is a pair of dumbbells and your drive. Beginner-friendly options are included so you can lift, sculpt, and grow with confidence at your own pace.

The Power Trio - Back, Biceps & Butt 

Power 3 is a simple, yet effective beginner-friendly strength training program designed to build a solid foundation of strength, endurance, and confidence. Each workout is divided into 3 powerful blocks, with 3 exercises per block, performed for 1 minute each — that’s just 3 minutes of focused effort per block. Using dumbbells, you’ll target all major muscle groups through functional, time-efficient movements that boost energy, improve muscle tone, and enhance overall fitness — perfect for busy beginners ready to get stronger without spending hours in the gym.

Power 3

Ready to fire up your core? This beginner workout makes it simple to build strength from the inside out. With easy-to-follow moves, you’ll sculpt a stronger midsection, boost stability, and feel more confident in your body—one rep at a time. No crunch marathons, just fun, focused core work!

Strong to the Core 

Discover the power of Bhastrika, also known as Bellows Breath. This energizing breathing practice helps clear mental fog, sharpen focus, and awaken the body with fresh vitality. By pumping oxygen through the system, Bhastrika not only boosts energy but also supports cardiovascular health and circulation. Join me in this short guided session to ignite your inner fire and feel renewed from the inside out.

From Sluggish to Supercharged: Bhastrika Breathing

In this beginner yoga practice, you’ll learn alternate nostril breathing, a powerful technique for balancing the mind and body. By gently switching your breath between the left and right nostrils, you harmonize both sides of the brain—calming the left (logic and structure) and awakening the right (creativity and intuition). This practice helps reduce stress, sharpen focus, and restore a sense of inner balance, making it a perfect reset anytime you need clarity and calm.

The Yoga Path To Peace: Alternate Nostril Breathing

This beginner-friendly practice explores left nostril breathing, a simple yoga technique that not only calms the nervous system but also nurtures your creative energy. By breathing through the left nostril, you activate the right side of the brain—the center of imagination, intuition, and creative thinking. This gentle exercise is perfect for moments when you want to reduce stress, spark inspiration, or tap into your natural flow of ideas.

The Yoga Path To Peace: Left Nostril Breathing

Discover the power of your breath in this beginner-friendly yoga practice focused on diaphragmic breathing. You’ll learn how to engage your belly and diaphragm to calm your nervous system, release tension, and bring more oxygen into your body. This gentle practice is perfect if you’re new to yoga or simply looking for a way to reduce stress, improve focus, and connect with your breath.

The Yoga Path To Peace - Diaphragmic Breathing

Living the Yamas – Simple Principles, Big Inner Change is a 6-practice beginner–intermediate yoga series designed to help you bring the wisdom of the yamas into everyday life. Each 20–30 minute class introduces one of these timeless principles through accessible movement, breath, and reflection—so you can create real shifts both inside and out.

These practices are short, grounded, and easy to follow, giving you practical tools to feel calmer, clearer, and more intentional as you move through your day.

Living The Yamas - Simple Principles, Big Inner Change

The Inner Path – Living the Niyamas is a 6-part beginner–intermediate yoga series created to help you bring the heart of yoga into everyday life. Each 25-30 minute practice focuses on one of the five Niyamas and gives you simple, practical ways to feel more grounded, clear, and supported—both on your mat and in the middle of real-life responsibilities.

The final class weaves all the Niyamas together in a steady, mindful flow to help you move through your days with more ease, intention, and inner steadiness.

The Inner Path - Living the Niyama's 

Are you seeking a new beginning— this four-week program is a path that leads to inner peace, harmonious living, and true empowerment.  Welcome to our life-changing yoga programs designed to guide you on a journey of self-discovery and transformation. With yoga practices, breathing exercises and meditations, get ready to unlock the door to a world of tranquility, balance, and strength within yourself. 

The Yoga Path to Peace: A New Beginning

Strength Made Simple is your all-in-one beginner program designed to build strength from head to toe. You’ll train every muscle group with easy-to-follow splits and full-body workouts, using just dumbbells and resistance bands. To keep you balanced, we’ve added yoga for flexibility and mobility—so you get stronger, move better, and feel your best.

Julie Shapiro

@trainflowlift

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Programs