StepFLOW (AgeDEFY step aerobics) combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.  

Experience 45 minutes of non-stop, full-body movement therapy, combining the fluidity of yoga with the strength and energy of AgeDEFY. This free-flowing workout builds strength, enhances mobility, and rejuvenates your mind and body. After class, stay for a 15-minute coaching session with Dawnelle to refine your practice, address your unique needs, and leave feeling ready for anything. 

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

AgeDEFY HIIT workouts using a 20 pound weight, kettlebell, and resistance bands to improve muscular strength and cardio endurance for people of all ages.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.  

AgeDEFY movement therapy yoga combined with MobilityFLOW helps injured and aging movers move better and feel better as they age.

QiFLOW with light weights and kettlebell therapy. 

Boost your endurance and burn calories efficiently with CycleFLOW. This cardio training session improves cardiovascular health, increases stamina, and maximizes fat burn. Perfect for those looking to challenge their fitness levels and enhance their cycling performance while staying in the optimal training zone.

Combine Barre with the rejuvenating benefits of lymphatic health therapy. This unique workout improves circulation, reduces swelling, and tones your body through low-impact, flowing movements. Feel lighter, stronger, and more energized as you boost your lymphatic system and build strength.

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.  

Experience 45 minutes of non-stop, full-body movement therapy, combining the fluidity of yoga with the strength and energy of AgeDEFY. This free-flowing workout builds strength, enhances mobility, and rejuvenates your mind and body. After class, stay for a 15-minute coaching session with Dawnelle to refine your practice, address your unique needs, and leave feeling ready for anything. 

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

AgeDEFY HIIT workouts using a 20 pound weight, kettlebell, and resistance bands to improve muscular strength and cardio endurance for people of all ages.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.  

AgeDEFY movement therapy yoga combined with MobilityFLOW to help injured and aging movers move better and feel better. 

QiFLOW with light weights and kettlebell swings for a full-body movement therapy strength and flexibility workout.

Boost your endurance and burn calories efficiently with CycleFLOW. This cardio training session improves cardiovascular health, increases stamina, and maximizes fat burn. Perfect for those looking to challenge their fitness levels and enhance their cycling performance while staying in the optimal training zone.

Combine Barre with the rejuvenating benefits of lymphatic health therapy. This unique workout improves circulation, reduces swelling, and tones your body through low-impact, flowing movements. Feel lighter, stronger, and more energized as you boost your lymphatic system and build strength.

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.  

Get ready for a 45-minute non-stop, full-body, free-flowing movement therapy yoga workout followed by a 15-minute after-class coaching session with Dawnelle! 

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

AgeDEFY HIIT workouts using a 20 pound weight, kettlebell, and resistance bands to improve muscular strength and cardio endurance for people of all ages

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.  

AgeDEFY movement therapy yoga combined with posture training to help injured and aging movers move better and feel better.

QiFLOW with light weights and Kettlebell swings for a full-body movement therapy strength and flexibility workout.

Boost your endurance and burn calories efficiently with CycleFLOW. This cardio training session improves cardiovascular health, increases stamina, and maximizes fat burn. Perfect for those looking to challenge their fitness levels and enhance their cycling performance while staying in the optimal training zone.

Combine Barre with the rejuvenating benefits of lymphatic health therapy. This unique workout improves circulation, reduces swelling, and tones your body through low-impact, flowing movements. Feel lighter, stronger, and more energized as you boost your lymphatic system and build strength.

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.

Experience 45 minutes of non-stop, full-body movement therapy, combining the fluidity of yoga with the strength and energy of AgeDEFY. This free-flowing workout builds strength, enhances mobility, and rejuvenates your mind and body. After class, stay for a 15-minute coaching session with Dawnelle to refine your practice, address your unique needs, and leave feeling ready for anything. 

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

AgeDEFY HIIT workouts using a 20 pound weight, kettlebell, and resistance bands to improve muscular strength and cardio endurance for people of all ages.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.  

AgeDEFY yoga combined with MobilityFLOW to help injured and aging movers move better and feel better. 

QiFLOW with light weights and Kettlebell swings for a full-body movement therapy strength and flexibility workout.

Boost your endurance and burn calories efficiently with CycleFLOW. This cardio training session improves cardiovascular health, increases stamina, and maximizes fat burn. Perfect for those looking to challenge their fitness levels and enhance their cycling performance while staying in the optimal training zone.

Get ready for a 45-minute non-stop, full-body, free-flowing movement therapy yoga workout followed by a 15-minute after-class coaching session with Dawnelle!

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.  

Get ready for a 45-minute non-stop, full-body, free-flowing movement therapy yoga workout followed by a 15-minute after-class coaching session with Dawnelle!

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

AgeDEFY HIIT workouts using a 20 pound weight, kettlebell, and resistance bands to improve muscular strength and cardio endurance for people of all ages.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day.

Get ready for a 45-minute non-stop, full-body, free-flowing movement therapy yoga workout followed by a 15-minute after-class coaching session with Dawnelle! 

QiFLOW with light weights and Kettlebell swings for a full-body movement therapy strength and flexibility workout.

Boost your endurance and burn calories efficiently with CycleFLOW. This cardio training session improves cardiovascular health, increases stamina, and maximizes fat burn. Perfect for those looking to challenge their fitness levels and enhance their cycling performance while staying in the optimal training zone.

Get ready for a 45-minute non-stop, full-body, free-flowing movement therapy yoga workout followed by a 15-minute after-class coaching session with Dawnelle! 

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day. 

Get ready for a 45-minute non-stop, full-body, free-flowing movement therapy yoga workout followed by a 15-minute after-class coaching session with Dawnelle! 

StepFLOW combines dynamic cardio coaching, foot therapy, brain fitness, a supportive community, and energizing movements to help you improve endurance and energy. It also helps you feel good as you age. Whether you aim for better heart health or a more active lifestyle, StepFLOW keeps you moving, grooving, and feeling good.

AgeDEFY HIIT workouts using a 20 pound weight, kettlebell, and resistance bands to improve muscular strength and cardio endurance for people of all ages.

Start your day feeling refreshed and energized with this 30-minute morning movement therapy workout. AgeDEFY Morning Groove blends stretch, strength, and breath to release tension, improve circulation, and increase energy levels. In 30 minutes, this workout will lift your mood and prepare you for a good day. 

QiFLOW with light weights and Kettlebell swings for a full-body movement therapy strength and flexibility workout.

Learn how to activate the hamstring attachment to improve knee pain and lower back stiffness. Watch the coaching video in the about section.

BarreFLOW + Lymphatic Health — Attitude and Posture Training

Hamstrings and Hips 

Ballerina walk movement therapy for lumbar spine flexibility and core strength.

Get ready to fall in LOVE with BarreFLOW.

Grab a chair and two yoga blocks for this hamstring focused movement therapy workout with lymphatic health and pelvic floor health. 

The roll-to-stand requires ankle mobility, leg strength, hip mobility, spine flexibility, and core strength. Cardio is vital for improving muscular strength, so this workout is the perfect way to prepare for your first roll-to-stand. It may not happen immediately, but if you keep trying, it will happen someday

Stability And Mobility Training To Improve Posture And Release Lower Back Stiffness

Move the body to heal the body! Enjoy the therapy!

Improve your posture, move your ribs, and enjoy the therapy! 

Improve your posture, move your ribs, and enjoy the therapy! 

The perfect blend of stretch and mobility training in one workout. 

This quick workout was perfect for me to get my heart rate up and muscles working without too much stress to my SI Joint injury. Enjoy!

The perfect cardio workout to get you sweaty, but not too sweaty! It's the perfect way to improve your energy and get your blood pumping!

QiFLOW Foot Therapy and Balance Training 

QiFLOW with Forward Bend Therapy AgeDEFY forward bend movement therapy will help to release lower back tightness while enhancing pelvic floor and core strength. 

We begin with a joint therapy BodyKnowledge clinic to learn more about the knee joint before the workout. Grab your resistance bands and one yoga block for this workout. Get ready to feel good!! 

Scapular Rotations And Tiger Therapy

QiFLOW Movement Therapy: Ninja Warrior and Crosswalk Therapy for Healthy Hips and Shoulders 

BodyKnowledge, foot therapy, brain fitness, and floor work. Enjoy the therapy!

Get FLEXY ... QiFLOW yoga-inspired choreography, and the Tiger FLOWMOTION twist challenge is perfect for strength and flexibility training.

Warrior FLOW with Airplane, Eagle, and FLOWMOTION

Learn how to move the thoracic spine in all directions and how to use motion control for FLEXY training. Enjoy the therapy!

Movement therapy massage and QiFLOW choreography mixed for one fantastic feeling FLOW!

When the knee hurts, work on your feet and posture. This is the final knee therapy workout of the series. Get ready to feel great!

AgeDEFY Leg Day Workout —Pendulum Lunge, Lateral Slides, and Kettlebell Swings

Sculpt Your Arms, Work Your Core, and Lift Heavy —Enjoy the therapy!

AgeDEFY Stretch and Strength —Enjoy the therapy! 

AgeDEFY Cardio and Strength Workout —Speed Skaters and Deadlifts

Movement Therapy Strength Training with foot therapy, lymphatic health, jumping jacks, slow-flow goblet squats, deadlift flow, lunge crunch 

AgeDEFY Cardio and Strength —StepFLOW, FLOWMOTION, and Kettlebell Swings

AgeDEFY 90 Second Strength Training with 3-point lunge, air squats, swings, deadlifts, bicycle sit-ups, and downdog. Enjoy the therapy!

AgeDEFY —One-Minute Push —Air Squats, Goblet, Swings

Knee Therapy: Big Toe Mobility and Yoga Block Movement Therapy

QiFLOW movement therapy and STRONG in one workout! 

7 Moves for 30 Seconds for 3 Rounds

SideBend Therapy, Teacup Shoulder Therapy, Lymphatic Health, and Vinyasa

Health begins in the feet—Enjoy the therapy! 

Join the online studio to keep moving and grooving!  

5 Song FLOWMOTION workout. Enjoy the therapy! 

Please join the online studio to keep moving and grooving 

Sciatica and Lower Back Pain Therapy 

CROW Pose Introduction Workout 

Meditation Rolls, Posture Training, and Shoulder Therapy

CROW Pose BodyKnowledge Clinic 

Keep your body healthy and active with the AgeDEFY sit/stand and single-leg motion control movement therapy.

Back, Biceps, Kettlebell Swings, and Airplane Strength Training

Feel-good MobilityFLOW workout with Eagle pose and Zone 4 Helicopter FLOW.

Shoulder Therapy 

Foot, hip, lunge therapy with lymphatic health

CROW pose movement therapy with after-class coaching 

We did this workout on my 50th birthday. It’s a unique movement therapy workout I know you’ll LOVE!

Ball and Socket Movement Therapy for Healthy Hips and Shoulders 

Movement therapy, kettlebell swings, goblet squats, and QiFLOW with weights. Enjoy the therapy!

Helicopter movement therapy, stick dance for enhanced shoulder mobility and spine flexibility, and Vinyasa.

Movement Medicine for the Psoas (Hip Flexor) Muscles

CROW Pose Practice 

30 Minutes Foot Therapy, Inner Thigh, and Hip Therapy for Injured and Aging Movers

AgeDEFY MobilityFLOW improves joint health, spine flexibility, and core stability for less pain and stiffness in the injured and aging body

Grab two yoga blocks and get ready for a movement therapy experience you won't soon forget!

Eagle Pose (the AgeDEFY way) is FEEL BETTER movement therapy for the hips and shoulders. 

Improve your posture, reduce your risk of injury, strength train your hips, and increase your core strength with AgeDEFY Bruce Lee Abs.

Crunch, Bridge Lift, Pilates Pointe, Bicycle, Mountain Climber, Forearm Tiger Hold, FootBall Runs

 Join this month's coaching clinic to discover what's coming to the studio in 2025. We will discuss the AgeDEFY MyZone Weight Loss and Cardio Program, the Winter live class schedule, and how we will feel better, move stronger, and live younger in the new year!

Movement Therapy and Lymphatic Health to boost circulation, reduce swelling, relieve tension, restore mobility, and build strength at your own pace. This free program is rooted in love, resilience, and a dedication to supporting those affected by breast cancer. Together, we'll heal your body, calm your mind, and uplift your spirit. Let’s work together to heal your body, calm your mind, and uplift your spirit. No matter where you are on your journey, you are welcome here.

Movement Therapy and Lymphatic Health to boost circulation, reduce swelling, relieve tension, restore mobility, and build strength at your own pace. This free offering is inspired by love, resilience, and a commitment to giving back to those affected by breast cancer. Let’s work together to heal your body, calm your mind, and uplift your spirit. No matter where you are on your journey, you are welcome here.

Movement Therapy and Lymphatic Health to boost circulation, reduce swelling, relieve tension, restore mobility, and build strength at your own pace. This free offering is inspired by love, resilience, and a commitment to giving back to those affected by breast cancer. Let’s work together to heal your body, calm your mind, and uplift your spirit. No matter where you are on your journey, you are welcome here.

Weekly 30-Minute Sessions

Join me every Wednesday evening for a live 30-minute MyZone Cardio Coaching session. Together, we’ll set personalized weekly cardio goals, tackle your questions, and explore a new workout challenge to keep you motivated and progressing. Whether you're just starting or aiming to level up your endurance, these sessions are your weekly boost to stay on track and crush your goals!

Struggling with sleep? The AgeDEFY Sleep Therapy workout is designed to help you unwind from the day, calm your mind, and release tension and stress. In just 30 minutes, this gentle session prepares your body and mind for deep, restorative sleep—helping you fall asleep faster and stay asleep longer.

Weekly 30-Minute Sessions

Join me every Wednesday evening for a live 30-minute MyZone Cardio Coaching session. Together, we’ll set personalized weekly cardio goals, tackle your questions, and explore a new workout challenge to keep you motivated and progressing. Whether you're just starting or aiming to level up your endurance, these sessions are your weekly boost to stay on track and crush your goals!

Struggling with sleep? The AgeDEFY Sleep Therapy workout is designed to help you unwind from the day, calm your mind, and release tension and stress. In just 30 minutes, this gentle session prepares your body and mind for deep, restorative sleep—helping you fall asleep faster and stay asleep longer.

Weekly 30-Minute Sessions

Join me every Wednesday evening for a live 30-minute MyZone Cardio Coaching session. Together, we’ll set personalized weekly cardio goals, tackle your questions, and explore a new workout challenge to keep you motivated and progressing. Whether you're just starting or aiming to level up your endurance, these sessions are your weekly boost to stay on track and crush your goals!

Struggling with sleep? The AgeDEFY Sleep Therapy workout is designed to help you unwind from the day, calm your mind, and release tension and stress. In just 30 minutes, this gentle session prepares your body and mind for deep, restorative sleep—helping you fall asleep faster and stay asleep longer.

Weekly 30-Minute Sessions

Join me every Wednesday evening for a live 30-minute MyZone Cardio Coaching session. Together, we’ll set personalized weekly cardio goals, tackle your questions, and explore a new workout challenge to keep you motivated and progressing. Whether you're just starting or aiming to level up your endurance, these sessions are your weekly boost to stay on track and crush your goals!

Struggling with sleep? The AgeDEFY Sleep Therapy workout is designed to help you unwind from the day, calm your mind, and release tension and stress. In just 30 minutes, this gentle session prepares your body and mind for deep, restorative sleep—helping you fall asleep faster and stay asleep longer.