women's health
prenatal
functional strength
Click each category name to read the associated class descriptions!
The Mill Class Guide
mat sculpt
infants, toddlers & kids
barre
yoga
recovery
Strengthen your base and elevate your performance with Focused Function: Lower Body. This functional weight lifting class focuses on building robust lower body and core strength through a combination of effective and dynamic exercises targeted at the legs, glutes, and core with precision. Each session is designed to enhance stability, power, and endurance in your lower body and core. Expect a mix of lifting, interval style training, and core stability drills that will challenge your muscles and keep you engaged.
focused function: Lower Body
Get ready to sculpt, strengthen, and power up your upper body with Focused Function: Upper body! This functional weight lifting class is dedicated to transforming your upper body strength through a focused and effective workout. Whether you're aiming to boost your lifting game, improve your posture, or simply achieve a more toned and resilient upper body and core, Focused Function is your go-to class for targeted, transformative results.
full function: upper body
Unleash your strength and elevate your fitness with Full Body Function! This functional weight lifting class is designed to challenge and refine your lifting technique while enhancing overall body performance. In each session, you’ll engage in a dynamic mix of full body compound movements and functional exercises that emphasize power, endurance, and mobility. We’ll focus on building a solid foundation with targeted strength training and incorporate full body movements to get your heart rate rising. Designed for all levels of fitness, this class is perfect if you're looking for a challenging workout that strengthens and sculpts from the ground up.
full body function
Beginner weight-lifting small group class focusing on functional movements designed to help build the most protective element of our bodies, muscle mass. This class will hit all major muscle groups of your body and over the course of several weeks you'll notice not only improved strength but improved confidence in the gym. No fitness experience necessary. This is a great class to begin with and to eventually transition into our Full Body Function or Focused Function classes.
Strong Start: Functional Weightlifting for Beginners
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Welcome to Bumps, Babies, & Barbells where your journey to strength and wellness continues through pregnancy and early postpartum. This class is thoughtfully designed for mothers who want to stay fit, build muscle, and connect with other women navigating this transformative stage of life. You'll engage in a carefully curated workout program in a small group setting led by a pelvic floor physical therapist who understands the importance of specialized fitness during this transformative phase of life. Our approach helps you maintain muscle tone, improve posture, and enhance overall well-being, reduce pregnancy and postpartum related aches and pains, all while ensuring safety and comfort. Our supportive community provides an opportunity to bond with fellow mothers, share experiences, and encourage one another in a welcoming and empowering environment. Whether you’re looking to stay active during pregnancy, regain strength early postpartum, or simply enjoy a workout that fits your unique needs, Bumps, Babies, & Barbells offers a holistic approach to fitness and wellness.
Bumps, Babies, & Barbells
Welcome to Bump & Bliss, a nurturing prenatal yoga class designed specifically for expecting mothers at any stage of pregnancy. This gentle yet empowering practice focuses on connecting with your body, your breath, and your growing baby. Through a blend of safe, supportive postures, breathing techniques, and mindfulness exercises, you'll cultivate strength, flexibility, and relaxation throughout your pregnancy journey and connect with a community of mothers at a similar season of life.
Bumps & Bliss: A Prenatal Yoga Experience
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Welcome to pelviCORE, a unique fitness class specifically designed to strengthen and enhance the function of your pelvic floor and core led by a pelvic floor and women's health physical therapist. This empowering session integrates targeted exercises that focus on stability, muscle balance, and functional movement, helping you build a strong foundation for overall health and wellness. Whether you're looking to improve athletic performance, support postpartum recovery, or enhance daily activities - pelviCORE is for those looking to strengthen our body's center.
PelviCORE
Join us for our Yoga for the PelviCORE class, designed to strengthen and stabilize the pelvic floor and core muscles. This class combines gentle yoga poses with targeted exercises that promote awareness, flexibility, and strength in the abdominal and pelvic region. Whether you’re postpartum, preparing for pregnancy, or simply looking to enhance your overall wellness, this class is suitable for all levels. Join us to empower your body and embrace your health!
Yoga for the PelviCORE
Welcome to pelviCORE, a unique fitness class specifically designed to strengthen and enhance the function of your pelvic floor and core led by a pelvic floor and women's health physical therapist. This empowering session integrates targeted exercises that focus on stability, muscle balance, and functional movement, helping you build a strong foundation for overall health and wellness. Whether you're looking to improve athletic performance, support postpartum recovery, or enhance daily activities - pelviCORE is for those looking to strengthen our body's center.
PelviCORE
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Heroboard x Mat is an exclusive, high-energy intermediate level class that leverages the revolutionary Heroboard – a compact, adaptable exercise platform similar to a pilates reformer to build strength, stability, and endurance.
Combining traditional strength training principles with the versatility of the Heroboard, this class challenges your strength, stability, core control, and endurance in a way like no other.
This class is adaptable for all fitness levels but designed for those looking for a more challenging class, Heroboard X Mat is the Mill's exclusive Heroboard class - offering a unique and transformative workout that targets every muscle group, improves functional movement, and helps you build a stronger, more balanced body.
Heroboard x Mat
Get ready to elevate your fitness game with our Mat Sculpt class! This class is a dynamic, full-body workout designed to build strength, improve flexibility, and sculpt lean muscle using the basics: your own body weight, light dumbbells, pilates rings and balls, and resistance bands.
The class focuses on controlled movements, core engagement, and sweat dripping strengthening, offering a low-impact yet highly effective approach to fitness. Whether you're looking to tone, lengthen, or build strength, Mat Sculpt provides the perfect balance of leaving you feeling challenged but empowered. This class is for all fitness levels, including beginners.
Mat Sculpt
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Roll, Recover, + Restore is a restorative yoga, mobility, and recovery focused class designed to leave you feeling deeply restored and aligned in both body and mind. This class combines the benefits of foam rolling, myofascial release, slow flow yoga, assisted stretching, and Thai massage - all in one fifty minute session.
This class is a perfect adjunct to your regular self-care and fitness routine and forces you to slow down the mind and focus on recovering the body. All fitness levels welcome; no yoga experience necessary.
Roll, Recover, + Restore
Get ready to elevate your practice with Power Vinyasa as the sun rises, a vigorous and challenging yoga class that fuses strength and flow. This high-energy session is designed to build endurance, increase flexibility, and enhance overall body awareness as you move through dynamic sequences. Ideal for those looking to start their day feeling invigorated and empowered through movement.
Sunrise Vinyasa
Welcome to Bump & Bliss, a nurturing prenatal yoga class designed specifically for expecting mothers at any stage of pregnancy. This gentle yet empowering practice focuses on connecting with your body, your breath, and your growing baby. Through a blend of safe, supportive postures, breathing techniques, and mindfulness exercises, you'll cultivate strength, flexibility, and relaxation throughout your pregnancy journey and connect with a community of mothers at a similar season of life.
Bumps & Bliss: A Prenatal Yoga Experience
Join us for our Yoga for the PelviCORE class, designed to strengthen and stabilize the pelvic floor and core muscles. This class combines gentle yoga poses with targeted exercises that promote awareness, flexibility, and strength in the abdominal and pelvic region. Whether you’re postpartum, preparing for pregnancy, or simply looking to enhance your overall wellness, this class is suitable for all levels. Join us to empower your body and embrace your health!
Yoga for the PelviCORE
book your class
Roll, Recover, + Restore is a restorative yoga, mobility, and recovery focused class designed to leave you feeling deeply restored and aligned in both body and mind. This class combines the benefits of foam rolling, myofascial release, slow flow yoga, assisted stretching, and Thai massage - all in one fifty minute session.
This class is a perfect adjunct to your regular self-care and fitness routine and forces you to slow down the mind and focus on recovering the body. All fitness levels welcome; no yoga experience necessary.
Roll, Recover, + Restore
book your class
Welcome to Bumps, Babies, & Barbells where your journey to strength and wellness continues through pregnancy and early postpartum. This class is thoughtfully designed for mothers who want to stay fit, build muscle, and connect with other women navigating this transformative stage of life. You'll engage in a carefully curated workout program in a small group setting led by a pelvic floor physical therapist who understands the importance of specialized fitness during this transformative phase of life. Our approach helps you maintain muscle tone, improve posture, and enhance overall well-being, reduce pregnancy and postpartum related aches and pains, all while ensuring safety and comfort. Our supportive community provides an opportunity to bond with fellow mothers, share experiences, and encourage one another in a welcoming and empowering environment. Whether you’re looking to stay active during pregnancy, regain strength early postpartum, or simply enjoy a workout that fits your unique needs, Bumps, Babies, & Barbells offers a holistic approach to fitness and wellness.
bumps, babies & barbells
This interactive mommy and me workout session is designed for both mom and their school aged child (ages 4-8). This class aims to promote physical fitness and bonding through age-appropriate exercises that incorporate movement, stretching, strength building, and fun activities. It is a great way to spend quality time with your child while encouraging a healthy lifestyle and play led by our Wonder Blossoms instructor, Ms. Maddie.
fit like mom
Wonder Blossoms is a class series that engages your child in movement, music, and play. These classes are focused on learning and practicing gross motor skills, rhythm, following directions, learning social skills with other kids, and most importantly - having fun! Blossom Tots is specifically designed for ages 2-4 years of age, this class provides an opportunity for caregivers to fill their child’s cup as well as their own. While your child gets to participate in guided movement and play sessions, caregivers can utilize the weight room right on site for their own workout. Blossom Tots focuses on gross motor skills, following directions, and play based activities to grow with developmental milestones in mind.
blossom tots
Wonder Blossoms is a class series that engages your child in movement, music, and play. These classes are focused on learning and practicing gross motor skills, rhythm, following directions, learning social skills with other kids, and most importantly - having fun! Mini Blossoms is specifically designed for children ages 6 months-2 years of age and their caregivers to engage in music and movement together. With instructor-led dance and singing, shaker beans, and obstacle courses, the participants will practice gross motor skills, rhythm, and social interaction in a small group setting. Mini Blossoms allows the child and caregiver to bond while participating in every song and activity!
mini blossoms
mini blossoms
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check the class schedule
We’d love to hear from you! Just drop your name and email, and one of our team members will be in touch soon to answer your questions, talk through your goals, or help you take the first step toward feeling your best. Let’s get the conversation started.
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