12 Days of Christmas
Women's Wellness Workshop Series
12 specialized workshops. 3 unique journeys.
From pregnancy to postpartum and beyond, discover practical tools to better understand, support and strengthen your body.
DECEMBER 1–17 · 12:00–12:45 PM
More Than a Workout. An Experience Designed to Educate & Empower.
Join us this December for 12 specialized, hands-on mini workshops led by the JFM Studio team.
Each 45-minute experience combines expert-led education with guided movement and practical tools you can apply beyond the studio.
Whether you're preparing for birth, navigating postpartum recovery, or looking to better understand your pelvic floor, core and overall wellness, there's a journey designed for you.
What to expect:
Small-group, specialized workshops
Education + hands-on practice
Expert guidance from our coaches
Practical tools for your stage of life
The opportunity to discover your next step at JFM Studio
Choose one workshop or experience a complete 4-day journey.
Choose Your Journey
DECEMBER 1–4 · PRENATAL
Four specialized workshops designed to help expecting moms prepare physically and mentally for labor and birth.
Breathing · Pelvic Floor · Labor Mobility · Pushing
4 workshops · 12:00 PM
DECEMBER 7–10 · POSTPARTUM
Understand your postpartum body, and explore practical strategies for rebuilding strength and confidence.
Diastasis · Early Recovery · Bladder Leaks · Return to Exercise
4 workshops · 12:00 PM
DECEMBER 14–17 · WOMEN'S WELLNESS
Discover how your core, pelvic floor, movement, and breathing can support you through different stages of life.
Pelvic Floor · Core · Menopause · Relaxation
4 workshops · 12:00 PM
Workshop Calendar
The Birth Ready Journey
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Breathing during labor is more than just taking deep breaths.
45 min
In this hands-on workshop, you'll explore practical breathing techniques, learn how to coordinate your breath with your body and practice strategies you can use as you prepare for birth. You'll learn: 360° breathing, breath and pressure coordination, and practical breathing strategies for labor.
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Preparing your pelvic floor for birth isn't just about doing Kegels.
45 min
Your pelvic floor plays an important role during pregnancy and childbirth, and learning how to relax it can be just as valuable as learning how to contract it.
Explore pelvic floor awareness, coordination and relaxation through guided breathing, gentle movement and practical exercises designed for pregnancy.
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What if changing positions could help you feel more comfortable during labor?
45 min
Labor doesn't have to happen in just one position.
Explore how movement, pelvic mobility and different labor positions may help you find comfort and adapt throughout early and active labor. In this interactive workshop, you'll practice movements and positions you can explore during your own birth experience.
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Did you know there is more than one way to push during childbirth?
45 min
Pushing is not a one-size-fits-all experience.
Learn about different pushing strategies, how breathing and positioning influence abdominal pressure, and ways to work with your body during the pushing stage.
December 1–4 · 12:00–12:45 PM
The Postpartum Recovery Journey
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You don't have to wait six weeks to start reconnecting with your body.
45 min
What should movement look like during the first days and weeks after giving birth?
Learn what to expect during early postpartum recovery, how to introduce gentle movement when appropriate, and why breathing, circulation and gradual progression matter. This workshop covers practical recovery considerations following both vaginal and cesarean births, with demonstrations that can be adapted to your individual stage of healing.
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Still have a mommy pooch? More crunches might not be the answer.
45 min
Wondering why your belly still looks or feels different after pregnancy?
Learn about diastasis recti, abdominal pressure, core coordination and the different factors that can influence your postpartum belly. Through guided exercises, you'll explore how to reconnect with your abdominal muscles and build a foundation for functional core strength.
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Peeing when you sneeze, laugh or jump? Common doesn't mean you have to live with it.
45 min
Bladder leaks are common after pregnancy, but they shouldn't automatically be accepted as your new normal.
Discover how the pelvic floor works, what can contribute to urinary leakage and why strengthening alone isn't always the full answer. Through guided breathing and movement, you'll explore coordination strategies that may support pelvic floor function.
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Just because you've been cleared to exercise doesn't mean you have to jump back into your old routine.
45 min
Ready to return to exercise after having a baby, but not sure where to start?
Learn how to gradually rebuild strength, coordinate your core and pelvic floor, and recognize signs that your body may need a different progression. In this hands-on workshop, we'll explore foundational movement patterns and practical strategies for returning to fitness after pregnancy.
December 7–10 · 12:00–12:45 PM
The Women's Core & Wellness Journey
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Your pelvic floor needs more than Kegels.
45 min
Your pelvic floor is involved in much more than bladder control.
Learn how these muscles work with your breathing, core and everyday movements, and why coordination and relaxation matter alongside strength. This interactive workshop introduces practical exercises to help you better understand and connect with your pelvic floor.
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A stronger core starts with more than just ab exercises.
45 min
Your core is more than your six-pack muscles.
Explore how your diaphragm, deep abdominal muscles and pelvic floor work together to support movement, stability and everyday strength. Through guided exercises, you'll learn how to coordinate breathing with core activation and apply these principles to functional movements.
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Your body is changing. Your movement routine can change with it.
45 min
Perimenopause and menopause can bring changes in energy, sleep, muscle function and how your body feels during movement.
Discover how intentional movement, mobility and strength-building habits can support your well-being during this transition. This workshop combines approachable education with guided movement and practical strategies for staying active through midlife.
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When was the last time you gave your body permission to slow down?
45 min
Between busy schedules, responsibilities and everyday stress, finding moments to truly unwind can feel difficult.
A restorative workshop exploring the connection between breathing, stress and the nervous system. Through guided breathing, gentle relaxation techniques and optional aromatherapy, you'll discover simple practices you can incorporate into your daily routine.
December 14–17 · 12:00–12:45 PM
Pricing and Registration
Limited spots per workshop. Advance registration required. Special workshops are separate from regular studio memberships and class packages.
Single Workshop
$35
Choose any individual workshop that fits your interests and stage of life.
Complete Journey
$120
All 4 workshops within your selected journey. Save $21.
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No! You can book individual workshops or purchase a Complete Journey Pass to attend all four workshops within your selected journey.
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No. Each experience is a specialized 45-minute educational and hands-on workshop, combining learning with guided practice.
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No. These are exclusive seasonal workshops and require a separate purchase.
FAQ
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Yes, when the content is appropriate for your stage of life. Complete Journey Passes apply only to their designated four workshops.
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The Postpartum Journey includes education relevant to early recovery, but physical activities will be adapted to individual recovery needs. Some movements may not be appropriate for every participant.
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Comfortable clothing, water and a willingness to learn. Any additional materials will be communicated before your session.
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Absolutely! You can book individual workshops from any journey that fits your interests and stage of life.
For example, expecting moms can explore prenatal workshops and also join The First 8 Weeks Postpartum to prepare for recovery after birth.
However, Complete Journey Passes include only the four workshops within the selected journey. Workshops from different journeys can be booked individually.