Fascia Flow & Sculpt - A 90Degree Approach - 12 week series

FASCIA FLOW & SCULPT

A new way to move, strengthen and reconnect with your body — designed for every woman, every shape, including women living with lipedema, hypermobility or joint instability.

This class is about more than simply getting a workout. It is about learning how to prepare your body, create stability, build strength and move with greater awareness and confidence. We combine fascial maneuvers, lymphatic movement, muscle activation and controlled 90° strength training to create a supportive, progressive approach that meets you where you are.

Whether you're new to exercise, returning after time away, already active, or simply looking for a smarter way to train, you don't need to be flexible, strong or "fit" to begin.

You simply need to start where you are.

Come move with intention.
Build strength with control.
Reconnect with your body.

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THE F.L.Y. METHOD 90° APPROACH

A Step-by-Step Approach to Fascia, Lymph, Stability & Strength

The F.L.Y. Method™ is designed to help you prepare your body first, then build strength and stability progressively.

Rather than jumping straight into intense exercise, we follow a specific sequence:

FASCIA → LYMPH → ACTIVATE → STABILIZE → 90° STRENGTH → PROGRESS

Each step prepares you for the next.

1. FASCIAL MANEUVERS

Prepare • Connect • Mobilize

We begin with fascial maneuvers to prepare the body for movement.

These may include gentle pressure, gliding, oscillations, stretching and movement using your hands, balls, blocks, sticks or bodyweight.

Why?

Fascia is a connective tissue network that surrounds and connects structures throughout your body. Working with movement and pressure can help you become more aware of areas that feel tight, restricted, tense or disconnected.

BENEFITS

✓ Increased body awareness
✓ Improved ease of movement
✓ Helps prepare tissues for exercise
✓ Encourages relaxation of areas holding tension
✓ Helps you connect with how your body feels before loading it

Think:

Prepare the body before you train the body.

2. LYMPHATIC MOVEMENT

Breathe • Move • Circulate

Next, we incorporate breathing, rhythmic movement and muscular contractions.

Your muscles naturally contract and relax as you move, helping support normal blood and lymphatic circulation.

For women living with lipedema, regular movement can be an important part of maintaining muscle strength, mobility and physical function.

BENEFITS

✓ Supports normal circulation
✓ Supports lymphatic fluid movement
✓ Encourages regular movement
✓ Helps prepare the body for exercise
✓ Promotes a feeling of lightness and movement

Important:

We are not trying to exercise away lipedema.

We are using movement to support your body's ability to move, function and become stronger.

3. MUSCLE ACTIVATION

Connect • Wake Up • Engage

Now that the body is prepared, we begin activating the muscles that provide support.

We focus particularly on:

Glutes • Deep Core • Hips • Feet • Shoulders

The goal isn't simply to make these muscles stronger.

It's to teach them to work together and support your joints during movement.

BENEFITS

✓ Better muscle awareness
✓ Improved movement coordination
✓ Greater core and pelvic support
✓ Improved hip and shoulder control
✓ Better connection between your brain and muscles

Think:

Wake up the muscles before asking them to work harder.

4. STABILITY

Control • Align • Support

Once the muscles are activated, we teach your body to hold alignment while you move.

This is especially important if you experience hypermobility or joint instability.

You may have a large range of motion — but the goal is to develop the ability to control that range.

We focus on:

Pelvis • Hips • Knees • Feet • Spine • Shoulders

BENEFITS

✓ Improved joint control
✓ Better balance
✓ Improved alignment
✓ Greater body awareness
✓ Increased confidence with movement

Think:

Mobility gives you movement. Stability gives you control over it.

5. THE 90° APPROACH

Build Strength Where You Can Control It

Now we begin strengthening.

The 90° Approach focuses much of our training around the middle portion of a movement, rather than constantly pushing toward the furthest possible position of a joint.

You may perform a squat, lunge, row or press and pause around a 90° position.

That pause creates muscular tension and gives you time to feel and control the movement.

BENEFITS

✓ Builds muscular strength
✓ Improves joint control
✓ Develops proprioception — your awareness of where your body is in space
✓ Builds stability
✓ Reduces reliance on momentum
✓ Helps you develop strength without constantly chasing extreme ranges

For women with hypermobility, this can be particularly valuable because having more range doesn't necessarily mean having more control.

We aren't trying to make you move farther.

We're teaching you to become stronger within the range you already have.

6. PROGRESSIVE STRENGTH

Build • Challenge • Adapt

Once you can perform a movement with control, we gradually increase the challenge.

BODYWEIGHT

↓

BANDS

↓

DUMBBELLS

↓

KETTLEBELLS

↓

GREATER RESISTANCE & COMPLEXITY

We don't rush this process.

CONTROL COMES BEFORE LOAD.

Your body earns progression by developing better control, not by simply lifting heavier.

BENEFITS

✓ Increased strength
✓ Greater physical capacity
✓ Improved functional movement
✓ Better balance and coordination
✓ Increased confidence
✓ Greater ability to perform everyday activities

And remember:

Progress doesn't always mean heavier.

Progress can mean better control, better alignment, more repetitions, slower movement or greater confidence.

HOW IT ALL WORKS TOGETHER

The magic isn't in one technique.

It's in the sequence.

FASCIA
Prepare and connect

↓

LYMPH
Move and support circulation

↓

ACTIVATE
Wake up the muscles

↓

STABILIZE
Create control

↓

90° STRENGTH
Build strength in supported ranges

↓

PROGRESS
Gradually increase the challenge

↓

YOU

Stronger • More Stable • More Connected

This is especially valuable for women who may feel:

• Too flexible
• Unstable
• Stiff or restricted
• Disconnected from their body
• Nervous about strength training
• Unsure how to exercise in general or with lipedema or hypermobility
• Tired of workouts that leave them feeling beaten up

📍 LOCATION

L’Atelier The Workshop
1515A des Marguerites
Saint-Lazare, Québec

12-WEEK SERIES

Wednesdays • September 9 – November 11, 2026

Come move, connect and strengthen your body with the F.L.Y. Method™ 90° approach, in a safe and judgement free healing space.

the 12 weekly class dates are:

1. September 9, 2026

2. September 16, 2026

3. September 23, 2026

4. September 30, 2026

5. October 7, 2026

6. October 14, 2026

7. October 21, 2026

8. October 28, 2026

9. November 4, 2026

10. November 11, 2026

11. November 18, 2026

12. November 25, 2026

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CLASS POLICY & WHAT TO BRING

To get the most out of your F.L.Y. Method™ 90° Approach classes, please come prepared with:

Please bring:

• 🧘‍♀️ Yoga mat

• 💧 Water bottle

• 🧦 Grip socks

• 🏋️‍♀️ A kettlebell or dumbbells in a weight that feels appropriate for you

12-WEEK SERIES POLICY

Classes are designed as a consecutive 12-week series, with each class building on the movements, techniques and strength developed in the previous week.

For this reason, classes are not interchangeable or transferable between participants.

If you are unable to attend your scheduled class, a make-up class may be available at Strength Club, subject to space and availability.

Please email in advance to check availability and reserve your make-up class.

We encourage you to attend as consistently as possible so you can experience the full progression of the F.L.Y. Method™ 90° Approach.

Come prepared. Come consistently. Come exactly as you are.

Fascia • Lymph • Stability • Strength • You
FIRST LOVE YOURSELF