Sarah Pay

Sarah is a personal trainer, yoga teacher and wellness coach. As a wife, mom to three boys, business owner and athlete, Sarah appreciates the importance of a balanced approach when it comes to living a healthy lifestyle. Through trial and error (and plenty of legit study), she has learned that the way to grounded living comes through hard work, self care and holding everything with an open hand.

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  • Upper Body Bodyweight Blast

    The perfect upper body strength class to add on to a cardio or run day or for the yogis looking to improve strength for arm balances!

    Three exercises, three rounds! Let's go!

    Equipment required: mat and an elevated surface like a block or coffee table.

  • 18-Minute Full Body Foam Rolling

    During this 18 minute session we’ll go through a full body foam rolling sequence to help you release tension and tightness in some of our most overworked muscle groups. Foam rolling is an ideal way to begin or end your day and will help you recover more efficiently between workouts, runs, rides, ...

  • 45-Minute Deep Stretch Practice

    This 45-minute class will help to settle your mind and soul as you close out the activity and movement of your day. The warmup and standing sequence focus on forward folding and grounding postures. There are no backbends or heart-openers in the sequence. Instead we will enjoy an extended seated s...

  • Mid-Day, Pick Me Up Flow

    This 40-minute class is perfect to give you the extra energy boost you need midday. We check-in with the spine and then quickly get the breath and body moving with a powerful warmup. The standing sequence includes opportunities for arm balances, inversions and advanced variations but is still app...

  • Close Your Day Practice - Flow and Deep Stretch

    This 45-minute class will help to settle your mind and soul as you close out the activity and movement of your day. The warmup and standing sequence focus on forward folding and grounding postures. There are no backbends or heart-openers in the sequence. Instead we will enjoy an extended seated s...

  • Rise and Shine Flow

    This 45-minute class begins slowly. It includes a progressive warmup beginning with easy spinal floor work and modified sun salutations. The all levels standing sequence is designed to help you ground, open and awaken your body and soul in preparation for the day ahead.

  • Fast Fluid Flow

    Join Sarah for a fast and challenging power flow class that asks you to focus on creating fluidity between the postures by connecting to your breath. It's the places between the situations and challenges that really make up who we are. As you flow think about transitioning with breath and finding...

  • 30-Minute Breath-Focused Grounding Flow

    If your short on time and wanting a breath-focused grounding flow, this class is for you. This class moves but not too fast and gives you just enough for 30 minutes of practice.

    Equipment needed: yoga mat
    Intensity: low to medium

  • Speed + Agility for Runners

    This workout is intense but will fly by and help to increase your speed and responsiveness when you hit the road or the trail. We’ll get our heart rates up with a tabata style circuit (20 seconds work, 10 seconds rest) of 6 movements 4 times through. Effort to give 100% on each interval for maxim...

  • Yoga Flow for Cleansing the Body, Improving Digestion and Detoxification

    Whether it's a physical or mental cleansing that you need, this practice will deliver it. This flow is intended to improve digestion and great for times that you feel bloated or digestive discomfort. There is plenty of twisting and movement to move stuck things out of your body, heart and mind.
    ...

  • Grounding Power Flow

    This 40-minute class is designed to help you slow down and ground down. Give yourself the gift of checking in and presence as you move through a practice that brings you home to yourself.

    Equipment needed: yoga mat
    Intensity: low to moderate

  • Fundamentals: How to Deadlift

    Deadlifts are an incredibly effective exercise for strengthening the posterior chain of the body and for firing glutes and hamstrings. This fundamentals class will teach you how to safely execute deadlifts and how to get the most out of the work that you are doing.

    Equipment needed: dumbbells
    I...

  • Fundamentals: How to Push Up

    This class teaches proper form for traditional push ups. You'll learn how to set up your push up for your body, how to execute the push up and modifications of it. Lots of tips and tricks in this one!

    Equipment needed: mat
    Impact: low
    Intensity: low

  • Balance & Stability Runner 3

  • Power Strength Runner 1

  • Power + Strength for Runners

    This workout is quick but thorough and will give you the power and strength you need to make your run feel more effortless! We’ll go through 2 rounds of a 3 set circuit, pairing a weighted movement (for strength) with a bodyweight movement (for power and to get your heart rate up) in each set. We...

  • Balance & Stability 30 - Sarah Pay

  • Speed & Agility for Runners

    This workout is intense but will fly by and help to increase your speed and responsiveness when you hit the road or the trail. We’ll get our heart rates up with a tabata style circuit (20 seconds work, 10 seconds rest) of 6 movements 4 times through. Effort to give 100% on each interval for maxim...

  • Mobility Recovery 30 min Sarah Pay