Sage Movement Foundations
Six weeks of strength, yoga, and recovery in a small group, with training that adjusts on the days you need it. Live movement classes, a clear plan to follow on your own, and direct feedback from me.
Six weeks, November 6 to December 11 · Up to 10 people
Early bird $450 through October 25.
Your body has changed, or your circumstances have. What you’re doing now, or not doing, isn’t working.
Maybe your doctor told you it’s time to start strength training, and you’re not sure where to begin. Maybe your energy depends on how you slept, or how busy your schedule is, and every plan assumes you’re at full capacity.
So you guess. You push too hard or hold back too much, and you wonder if any of it is helping.
You know it’s time to train in a way that fits your body now and gives you the structure you need to succeed.
Imagine knowing where to start, adjusting when life gets busy, and feeling capable and confident in your body, without burning out.
It comes from building strength that carries into daily life, practicing real recovery, and having the awareness to know what your body needs each day.
Foundations teaches all three.
Progress you can repeat
Strength means progressing with purpose. The skill is knowing when to challenge yourself and when to do less.
You’ll learn how to choose appropriate loads, move with control and coordination, and progress gradually in a way that supports you and your life.
Active recovery / Yoga, mobility, and self-myofascial release
Learning to read your own body
Two to three hours, spread across the week.
A live class each week. Fridays, 12:30 to 1:30 pm PT. You're moving for most of the hour. Some weeks that's strength and technique work, other weeks it's active recovery, with time for questions at the end. Every class is recorded.
Two to three strength sessions, 30 minutes each. Done on your own time. You'll get written instructions and a video for every exercise, including a dynamic warm-up. Set up for home or gym, with basic equipment most people already have.
One active recovery session, 15 to 30 minutes. Prerecorded classes in yoga, breathing techniques, mobility, and self-myofascial release.
Personal feedback on your form and technique. Record 20 seconds of yourself doing an exercise and I'll reply with direct feedback. Individual attention, inside a small group.
There are no cardio classes in this program. However, you’ll learn how to fit cardio around your training, with sample weekly schedules built on the American Heart Association’s recommendations.
“Michelle always challenges me, but not too much. She has a deep knowledge of anatomy.”
This program is built for what generic plans don’t account for:
You don’t need to be fit or experienced.
We start slow in week one and settle into a moderate pace from there. The program asks you to pay attention to your body and your technique, and it teaches you why you’re doing what you’re doing. If you want high intensity or a plan to run on autopilot, this isn’t that.
“Michelle keeps things as simple as possible while getting maximum results, and she's able to modify any exercise to accommodate my many injuries and limitations in real time. If you're looking for real change with a workout that meshes into your daily life rather than disrupts it, look no further.”
A few things to know so you can start well.
You'll need some equipment, a little space, and two to three hours a week. Dumbbells, kettlebells, resistance bands, or access to a gym. Basic yoga props: a mat, blocks, a strap. Simple recovery tools like a foam roller and two massage or tennis balls. If you don't have something, I'll give you alternatives that work.
You'll be exercising on your own between classes. This is a small group, not a private session. I teach technique, answer questions, and give you direct feedback during live classes and on the videos you send. Between sessions, your own judgment matters, and learning to use it is part of the program.
If you're under the care of a provider, such as a physician, physical therapist, or chiropractor, get their clearance before you start. The same applies if you're recovering from surgery or an injury. You'll receive a short intake where you can let me know what you've been advised to avoid, and we'll work with that. In my experience, there's usually something you can do.
If you're not sure this is the right time, write to me before you register. I'd rather tell you to wait than have you start something that doesn't fit.
I've spent thousands of hours helping people reconnect with their bodies, build confidence in how they move, and find health and joy in strength, exercise, and yoga, while learning how to adapt as life, energy, and schedules change.
As a Yoga Medicine® Therapeutic Specialist and NASM Certified Personal Trainer, I offer strength training and mindful practices that support a thriving life, mind, and body.
I meet people where they are: navigating injuries, managing stress, staying consistent, and building both strength and body awareness over time.
From 2018 to 2024, my practice operated inside a Redmond physical therapy clinic, where I took post-discharge referrals from physical therapists and, at times, coordinated directly with patients' physicians. That's where I learned to work with people whose health history shapes how they train, and it's the experience I bring to this program.
“You came highly recommended by my physical therapists. I have more tools to help move my body depending on its needs at a given time. At each session you are prepared with a plan of movement, yoga and strength training, but flexible to modify depending on what my body needs that day.”
Sage Movement Foundations · Six weeks · Group up to 10 people
Six weeks of programming, six live classes, and personal feedback, for about what six private sessions with me would cost.
$450 early bird
First five spots, or through Sunday, October 25 at 11:59 pm PT, whichever comes first.
$550 standard
After early bird closes.
No processing fees. The price you see is the price you pay.
Paying by Venmo or Zelle? Take $10 off. Email me, michelle@sagemovement.co, and I'll send an invoice.
November 27 is the day after Thanksgiving. Plenty of people like to move that day, so the class is on the schedule. However, if the group would rather shift it, we'll sort that out together once we're underway.
Full refund until registration closes Wednesday, November 4 at 11:59 pm PT. Refund policy
Please read the health information below before you register.
After you register, you'll get a short intake form and a waiver. Portal access, your first week's program, and a welcome email arrive the morning of November 6.
Sage Movement Foundations is a general fitness and movement program. It is not medical care, physical therapy, or treatment for any condition, and it is not a substitute for advice from your own provider.
Michelle Spore is a NASM Certified Personal Trainer and a Yoga Medicine® Therapeutic Specialist. She is not a physician, physical therapist, or licensed healthcare provider. Nothing in this program is a diagnosis or a treatment plan.
By registering, you confirm that you are able to take part in physical exercise, and that you have discussed this program with your healthcare provider if you have a condition, injury, or symptom that affects how you move. You are responsible for working within your own limits, choosing loads that are appropriate for you, and stopping if something hurts.
If you experience chest pain, dizziness, shortness of breath, or any symptom that concerns you, stop and contact your provider.
You'll complete a waiver before the program begins.
This program is designed to build autonomy, not dependency. Say you slept badly, or your knee is talking to you, or the week got away from you. Instead of skipping the session or pushing through it, you'll know how to drop the load, slow the pace, or swap in an active recovery session, and you'll know why that's the right call. The goal is confidence and adaptability that outlast the six weeks.
“After a long period of illness and then back surgery I was feeling really weak and not myself. I really wanted to get back to doing the things I had always done but needed to be careful and take it a step at a time. I am so much stronger now, with muscle tone, stamina, energy and flexibility. I was impressed that you always asked not just how I was but how my body was feeling.”
Six weeks, November 6 to December 11. Ten people.
Starting in November means you go into the new year already underway, instead of starting over in January.
Early bird $450 through October 25. Registration closes November 4.
Still deciding? If you have questions, or want help deciding whether Foundations is right for you, reach out.
Have a question? Get in touch.