Friday, 11/13/26 at 1pm at Koa Fit Studio with Brenna Backe

Balance is more than standing still. It's the ability to move, react, and adapt with stability, control, and confidence.

In this 90-minute Movement Lab, we'll explore how our balance systems work, why balance can decline with age, and how we can train to improve it. We'll look at how the brain, nervous system, vision, inner ear, muscles, and joints work together to keep us stable, and how aging, injuries, surgeries, and changes in strength or mobility can disrupt that process.

Through guided movement, we'll explore ways to challenge and strengthen these systems, improve our ability to react to changes in our environment, and build the stability, coordination, and confidence needed to stay active and agile throughout life.

WHO THIS IS FOR

This workshop is for anyone who wants to improve their balance, stability, and confidence in movement. It may be especially helpful if you:

• Have noticed your balance or stability declining over time

• Want to remain dynamic, agile, and confident as you age

• Have experienced an injury or surgery that has affected your balance and are cleared to return to exercise

• Feel unsteady when walking on uneven surfaces, changing directions, or moving quickly

• Want to improve your coordination, reaction time, and body awareness

• Hike, bike, ski, run, lift, play pickleball, or participate in other activities where balance and stability are essential

• Want to maintain your independence and freedom of movement for years to come

WHAT TO EXPECT

• 90-minute interactive workshop, limited to 10 participants

• A 20–30 minute educational discussion followed by guided movement exploration and Q&A

• Learn how your body's different balance systems work together and why they change over time

• Explore the differences between static, dynamic, and reactive balance

• Discover how strength, mobility, coordination, and sensory awareness influence your stability

• Practice exercises to challenge your balance, improve reaction time, and develop greater movement control

• Exercises and strategies you can incorporate into your routine to continue improving your balance

• Practical applications for walking, hiking, skiing, lifting, sports, and everyday activities

Come ready to move, explore, and discover how training your balance can help you stay strong, agile, and confident in motion at every age.

Friday, October 23rd at 1pm at Koa Fit Studio with Brenna Backe

Your feet are your connection to the ground. how they interact with it can influence movement throughout your entire body.

In this 90-minute Movement Lab, we’ll explore how foot position, stability, and loading affect what happens up the chain at the knees, hips, low back, and your overall posture. We’ll look at how your feet respond when you walk, squat, hinge, lift, and create force, and how that relationship influences your strength, control, balance, and ability to create power.

Who This Is For

This workshop is for anyone who wants to better understand how their feet influence the way they move. It may be especially helpful if you:

• Experience recurring foot, knee, hip, or low back discomfort

• Feel unstable or uneven when standing, walking, squatting, or lifting

• Notice one foot or leg seems to load differently than the other

• Struggle with balance, stability, or control

• Want to improve how you generate force and power when lifting or exercising

• Hike, run, bike, ski, lift, or participate in other recreational activities and want to better understand your movement

What to Expect

• 90-minute interactive workshop

• A short educational discussion followed by movement-based exploration

• Learn how your feet respond to different positions, loads, and movements

• Explore the connection between the feet, knees, hips, low back, and posture

• Exercises you can repeat at home to improve foot control, stability, and strength

• Practical applications for lifting, walking, hiking, running, and recreational activities

• Leave with a better understanding of how to use the ground to create strength, stability, and force throughout your body

Come ready to move, explore, and build a better understanding of your body from the ground up.

Friday, September 11th at 1pm at Koa Fit Studio

Where your thorax and pelvis sit in space can influence how you load and move through your entire body.

In this 90-minute Movement Lab, we’ll explore how the position of the thorax and pelvis can contribute to uneven loading and how those differences can show up in everything from walking and standing to squatting, hinging, and lifting.

We’ll look at concepts like posture, stacking, and alignment, not in search of one “perfect” position, but as tools to better understand where you literally stand and how that position may influence the way you move and train.

Our specific lens for this workshop will be the low back. If you tend to feel your lifting sessions in your back, struggle to find your hips or glutes during certain exercises, or notice that one side moves or loads differently than the other, we’ll explore some of the reasons why.

Through education and guided movement, you’ll learn how to recognize your own movement and loading patterns and develop greater body awareness that you can bring into your training sessions. The goal is to give you more information and more options so you can move, lift, and train with greater confidence and safety.

Come ready to learn, move, ask questions, and better understand how your body organizes itself from the ground up.

This workshop is limited to 10 participants. Please sign up in advance to save your spot.

All cancellations must be 24 hours in advance to avoid being charged.