TUESDAY, SEPT 29TH 6PM | ETHER WELLNESS | DOWNTOWN MADISON, WI
Strong + Centered: A Movement Journey
Build strength. Improve mobility. Feel grounded and centered.
Build strength, improve mobility, and reconnect with your body through intentional movement, breath, and recovery.
Give yourself 75 minutes to step away from the demands of your day and reconnect with your body.
Strong & Centered is a full-body movement experience that balances effort with ease. You’ll gradually build energy through intentional movement, core work, and cardio, then transition into slower mobility and yoga before ending with restorative relaxation and guided meditation.
Rather than focusing on one style of exercise, this class brings together different forms of movement and mindfulness, giving you space to challenge yourself, slow down, breathe, and reconnect.
The experience closes with guided reflection, journaling, and connection with the other women in the room, creating space to notice what came up during your practice and carry that intention with you beyond the class.
You’ll leave feeling energized without feeling depleted, grounded and centered, and more connected to yourself and those around you.
No experience with Pilates, yoga, or meditation is necessary. Come as you are and move at the level that feels right for you.
A supportive space for Women. All fitness levels welcome.
When: Tuesday, September 29th 6-7:15pm
Where: Ether Wellness | 25 N Pinckney St. Ste 310, Madison, WI
Cost: $24/class | Advance registration required. No walk-ins, please.
Who’s It For?
Strong & Centered is designed for women who want to:
- Build strength without high-impact workouts
- Improve balance, mobility, and flexibility
- Reduce stress and reconnect with their body
- Feel more confident moving through everyday life
- Enjoy a supportive, welcoming community
Whether you’re new to exercise or simply looking for a balanced approach to movement, this class meets you where you are.
Ready to Join Us?
Come as you are. Leave feeling strong, centered, and refreshed.
What to Expect
Enjoy an evening of:
- CENTER: Breathwork + Intention setting
- AWAKEN: Core activation + Pilates-inspired movement
- ENERGIZE: Short Cardio Burst
- FLOW: Yoga + Mobility
- RESTORE: Restorative Relaxation + Guided Meditation
- REFLECT & CONNECT: Journaling, Reflection + Connection
No previous experience is necessary. Modifications will be offered throughout class to support a variety of fitness levels.
Meet Your Instructor!
Rose Muñoz is passionate about helping women build strength, resilience, and confidence through mindful movement. She combines functional strength, mobility, and Pilates-inspired movement to support lasting physical and emotional well-being.
Rose believes wellness isn’t just about becoming stronger—it’s about moving well, recovering well, and staying connected to your body. She creates supportive, inclusive spaces where women feel encouraged to grow at their own pace while building confidence that extends beyond the studio.
When she’s not working out, Rose enjoys hiking, reading (or listening to) books, and playing board games with her family.
Credentials
- ACE Certified Personal Trainer
- Certified Merciful Warrior Mentor
- Black Belt in Paladin Defensive Arts
- Studied Myofascial Release
- Currently pursuing Pilates Mat Certification
What to Bring:
- A fueled body
- Comfy, stretchy clothes for movement & ease
- A journal/notebook + pen
- A water bottle
Parking + Location:
- Street parking is available nearby (meters are free after 6pm and on Sundays).
- The Capitol Square North Garage and the Dayton/Pinckney Ramp are your best options for garage parking.
- Ether Wellness is located on the 3rd floor above The Old Fashioned (no elevator access). Look for the entrance under the “Where Wisconsin is King” sign.
