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Train like a Girl.

Empowering women to train independently for healthier lives and to improve sport performance.

8-week Strength Course


Topics covered:

  • Force Plate Testing and 1RM estimation

  • How to use the breath to find efficient posture, strengthen the diaphragm and relax the pelvic floor.

  • How to brace effectively using an active breath.

  • Learn good form with squatting, lunging, jumping and landing and exercises to reinforce these movement strategies.

  • Understand the menstrual cycle and how it relates to training.

  • Exercising through Pregnancy and through the postpartum period.

  • Nutrition for better performance

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Title IX


Title IX gives women athletes the right to equal opportunity in sports in educational institutions from elementary schools to colleges and universities.  It provides financial assistance to schools for women in sport, money for equipment, travel and access to facilities.


While this has provided countless opportunities for women nationwide, it’s missing an educational piece for girls in high school and college. One that explains to girls what changes to expect with puberty and the years after, nutrition, sex ed and access to & education on proper fitting sport bras. Treating girls as little boys was not the intention behind a well-meaning initiative.

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Melissa Alonzo, PT, DPT

Physical Therapist and Developmental Coach

These classes will be led by Melissa, who has been practicing PT for over 5 years and strength coaching for 2 years with the Mammoth Track Team.  Class size will be limited to 3 people, and depending on interest, multiple classes will be offered.  She plans to cover many of the topics she uses in her individualized PT sessions, but in a more affordable package by offering group classes..  Participants will be matched up by age, sport/lifting experience and availability.




44% of Ultra- Marathoners were identified as being at risk for developing RED-S.  And there are no studies looking at risk factors in mountain athletes, such as alpinist, climbers, backcountry skiers and fast-packers.  It is a misconception that you have an eating disorder or be underweight to have RED-S.  It is the chronic under-fueling of your body, leading to systemic changes in your body.


Why are women more susceptible to injury?

Is it our “Q-Angle”? Do fluctuating hormones make us more susceptible? Is it because our menses leads to an increase in body fat, unlike men who get stronger with puberty? Is it because of the posture changes or decrease in activity due to growing breasts? Or maybe it’s because no one taught us the proper way to jump and land? Whatever the theory, doesn’t change the stats. We need to train differently than our male counterpart.

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Menstruation Power

The menstruation cycle is now considered our 5th vital signs.  Disruptions in the cycle can indicate an imbalance or energy deficit in the body. By tracking your menstrual cycle, you will gain insight into the overall health of your body.


The fluctuating hormones, estrogen and progesterone, have different effects on the body.  It is possible to train with your cycle, taking advantage of surging estrogen to make strength gains, or protective progesterone, to maintain fitness. 

Training through Pregnancy.

Staying active through pregnancy is recommended for the general public.

But what type of considerations do you need to take if you are more active than the average Jane?  Is there a such thing as too much exercise?

Changes to the body can make you more susceptible to injury, what are these changes?

What are the best strategies for recovering after giving birth? 

When will I know if I am ready to run again?

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