Saturday, 9/13/25 from 8:30am - 4:30pm
We are so excited that women’s lifting has gained so much popularity in the last few years. But with this popularity comes a lot of information. We put together this 1-day Women’s Summit to simplify the information and to empower you to take control of your health and fitness.
Get answers to questions like:
How do I lift? How much is enough? What should I do in the gym and how do I use the equipment? How do I progress and vary my programming?
How do hormones affect my body composition and energy? How can I work with my physiology to feel my best? What changes in perimenopause and menopause and how do I need to change to support it? How can I use nutrition as a first step in hormonal balance?
What are other women’s experiences lifting? How do I get comfortable in a normally male-dominated arena? What is the proper form for different lifts and are they appropriate for me?
What the hell am I supposed to eat? And when? How do I support my body with food? When should i eat and how is timing affecting my energy levels?
Schedule
8:30am - 9:00am: Registration, meet and greet, coffee/tea, and introduction to the day.
Plus, shoe demo with Stride Lab (and enter to win a free pair of shoes).
9:00am - 11:00am: Strength Simplified: A 2-Hour Deep Dive into Women's Strength - Training Mastering Form, Programming, and Progression
Teacher: Brenna Backe
This 2-hour workshop offers a comprehensive introduction to strength training for women. We’ll start by focusing on proper form and effective exercise selection to build a strong foundation. From there, we’ll dive into timing and programming strategies to help you structure your workouts efficiently. Finally, we’ll cover how to progressively increase intensity and challenge to ensure continued progress and results. Whether you're new to lifting or looking to refine your routine, this workshop will equip you with the tools to train smarter and get stronger.
11:00am - 11:15am: Break
11:15am - 12:15pm: Breaking Barriers & Lifting Big: Story and Lift Time with Olympic Weightlifter Celia Gold
Teacher: Celia Gold
Meet Olympic Weightlifter Celia Gold in this dynamic and inspiring workshop. Hear her story - what led her to the sport of weightlifting, how she navigates the challenges of a male-dominated field, and what continues to drive her success. Then, get hands-on with a beginner-friendly introduction to the snatch, one of Olympic lifting’s most powerful and technical movements. Whether you're curious about the sport or ready to pick up the barbell for the first time, this is your chance to learn from a pro and leave feeling empowered.
12:15pm - 1:30pm: Lunch (on your own)
Recovery and restore with a session on the Normatec Boots, sponsored by PR Labs.
1:30pm - 2:30pm: Balanced & Empowered: Optimizing Health Outcomes with Nutrition and Lifestyle.
Teacher: Kim McCormack
Women’s bodies have unique needs and understanding them is key to long-term health. In this workshop, we’ll explore how strategic nutrition and lifestyle adjustments can help you take control of your health at any stage of life. By addressing underlying inflammation, you’ll learn how to naturally reach your ideal weight without restrictive diets or the constant rollercoaster of fads. We’ll also dive into the critical role stress plays in hormonal balance and overall well-being, and introduce gentle, supportive practices to help your body recover and thrive. Whether you’re menstruating or menopausal, this workshop will give you the tools to support your body with clarity and confidence.
2:30pm - 2:45pm: Break
2:45pm - 3:45pm: Menopause and the Metabolic Tangle: Cortisol, Insulin, and the Fat Storage Trap
Teacher: Jessica Muniz
As hormones shift during menopause, many women find themselves caught in a frustrating cycle of weight gain, fatigue, and metabolic confusion. This workshop unpacks the complex relationship between cortisol, insulin, and fat storage, and how they impact your body during the menopausal transition. You’ll learn why traditional diet and exercise approaches often stop working, and how to support your metabolism through smarter nutrition, stress regulation, and hormone-friendly strategies. If you're tired of doing “everything right” and still feeling stuck, this workshop will help you untangle the metabolic puzzle and move toward lasting balance.
3:45 - 4:15pm - Panel Q&A
Join the experts from the day and get all your questions answered.
4:15pm - 4:30pm - Closing Remarks
Your Experts
Brenna Backe
Founder and Owner of Koa Fit. BS in Exercise Science, trainer for over 25 years, and host for the day.
Celia Gold
Competitive Olympic weightlifter with dual citizenship and competes for team Israel internationally. Recently finished in third place in the 76kg class at the 2025 European championships and her goal is to qualify and compete at the 2028 Olympics.
Kim McCormack, CHC
Owner and Founder of FireBright Health. She is a Board Certified Nutrition and Health coach with a license from the American Association of Drugless Practitioners. She also has as a certification as an Autoimmune Paleo coach and in the Estima protocol for women’s health.
Jessica Muniz, MSN, FNP-C
Owner and Founder of Elovated Medicine and AANP board certified family nurse practitioner practicing Naturopathic medicine specializing in Women’s Health.