200 Hour Yoga Teacher Training 

300 Hour Yoga Teacher Training 

ACSM Certified Personal Trainer

The Inner Path: A journey through the Niyamas

Guided Meditations

Slow Flow Fridays

Living the Yamas: A Path to Mindful Living

Root to Rise: Nurturing You Inner Potential

Elemental Energy

Drop the Busy, Find the Calm

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.

Yoga Mat

Dumbbell

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!

This can be Done with No Equipment

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

Welcome to Leg Lab—where we experiment with squats, lunges, and lifts to sculpt strong, toned legs in just 30 minutes. This workout is broken into 3 quick blocks; each packed with 3 powerhouse moves you’ll do for 1 minute each. Grab medium or heavy weights (or just bring your body—no equipment required!) and get ready to fire up your glutes, quads, and hamstrings. Think of it as science for stronger legs—no boring formulas, just results.

The Leg Lab

Flex and Press is a 30-minute beginner-friendly shoulder workout from the Strength Made Simple program. Using resistance bands & weights, you’ll build strength, stability, and tone through simple, effective moves like presses, raises, and holds—no complicated equipment or advanced skills required. Perfect for anyone ready to improve posture, boost upper-body strength, and feel confident in their workouts.

Resistance Bands

Press & Flex  Shoulder Workout

Strong Made Simple takes the guesswork out of your workout! Three blocks, three moves, three minutes each—this 30-minute practice fires up your abs, chest, and triceps while building endurance. Using weights and a resistance band, you’ll leave feeling accomplished, energized, and unstoppable.

A.C.T X 3  

BBB is built for beginners ready to feel strong fast. With 3 quick circuits (3 exercises, 3 minutes each) you’ll hit your back, biceps, and butt using light, medium, and heavy weights. Short, structured, and strength-boosting.

B.B.B x 3 Back - Biceps - Butt

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. 

Julie Shapiro

@trainflowlift

Yoga

Flexibility

Balance

Strength

Low Impact

Programs