STRONGER TOGETHER: A Mother/Daughter 3 Part Wellness Series

There’s something powerful about the relationship between a mother and daughter. It’s not always easy, but it’s one of the most impactful relationships we’ll ever have.

It’s where we first learn how to take care of ourselves, or not to. It’s where we pick up beliefs about our bodies, how we handle stress, how we rest, how we push through, and how we talk to ourselves when things get hard.

And whether we realize it or not, fitness and wellness are a big part of that.How we move our bodies and how we fuel them. Whether we see exercise as punishment or empowerment. Whether rest feels lazy or necessary. Whether we chase a number or tune into how we feel.

That’s the legacy we’re shaping for our youth, every single day.

STRONG TOGETHER: a mother/daughter series has been on our radar for a long time, as one of our missions at KALO is to change the narrative about what wellness truly means for women, and this starts with our youth. This series is all about creating space for moms and daughters to move together, to sweat and reset, to have fun, learn new tools for resilience, and to feel strong for their confidence and connection.

It’s strength training, yes. But it’s also nervous system work, mindset shifts, and real moments of being present with each other. Because when a girl sees her mom taking care of herself in a way that’s grounded, joyful, and strong it gives her permission to do the same.This series is about building that kind of wellness and to build lasting memories for years to come.

**These sessions were designed for daughters ages 6 and up.

Each session includes:

• Full-body strength training
• Mindset & emotional resilience work
• Nervous system care
• Connection & friendship-building
• A shift in perspective for wellness

Participants will receive:

• Signature KALO Branded Tee (for both mama + daughter)
• A Signature KALO journal

*** PLEASE NOTE, WHILE THIS IS A 3 PART SERIES, YOU DO NOT HAVE TO ATTEND ALL 3 TO JOIN IN ON THE FUN. COME WHEN YOU CAN AS EACH SESSION HAS DEEP VALUE AS A STAND ALONE.

Laying the foundation

We begin by asking a simple but powerful question: What makes someone strong? This sets the tone for a session rooted in presence. After a playful warm-up that includes exercises to awaken the nervous system, we'll move into a lower body strength circuit - think squats, glute bridges, lunges, and core planks.

Throughout, we layer in mindset cues that help shift inner dialogue when things get hard. Instead of pushing through, we teach how to be with the challenge and breathe through it. A partner challenge brings connection and laughter, and we close with a calming breath practice and stretch. We end in circle, sharing one thing we’re proud of!

Growth in the hard moments

This session is all about what it means to keep going, even when it’s hard. We open with a reflection on something each person has done that's felt challenging but worth it, then move into a dynamic warm-up where we pair movement with mantra work. The workout focuses on upper body strength: push-ups, rows, overhead presses, plank taps and includes a FUN AMRAP-style format where moms and daughters count for each other and cheer one another on.

This week, we introduce how to use affirmations to stay grounded and celebrate effort over perfection. A short breath reset follows, and then we circle up for a Gratitude Chain where each person shares something they admire about their mom or daughter. We close with a connecting share, "what did I learn about myself today?”

Calm power + core strength

In this session, we'll explore what it means to feel steady physically, mentally, emotionally. We'll start with the question: What helps you calm down when you’re overwhelmed? From there, we'll activate the core with movement games that bring in laughter and focus, then move into a circuit centered on core control and balance - think planks, bear holds, bird-dogs, and partner wall ball passes.

We'll highlight breath control and pacing as a way to stay present under tension. Then we slow everything down for a mom/daughter breathing practice and two minutes of shared stillness. This is such a special moment to just be together. We'll wrap it with a simple but powerful reflection: “I’m proud of you because…”

*** PLEASE NOTE, WHILE THIS IS A 3 PART SERIES, YOU DO NOT HAVE TO ATTEND ALL 3 TO JOIN IN ON THE FUN. COME WHEN YOU CAN AS EACH SESSION HAS DEEP VALUE AS A STAND ALONE.

Host: Niccole Hendrickson, CPT

Niccole Hendrickson is the co-owner of KALO Fitness, author, mama of two (including her daughter Eva), and a lover of the ocean +a good cup of coffee. Niccole brings her 15+ years of fitness industry experience, athletic prowess, motherhood journey and mental grit to the KALO community. She’s a firm believer in iron sharpens iron; where there is integrity and connection there is the ability to conquer the world! When Niccole isn’t working you can find her hanging with her family. Hawaii is her sacred place, but she’ll take any opportunity to dip her toes in the sand at any beach in North County, California. A connoisseur of fabulous coffee, lover of New Zealand Sauvignon Blanc and a beautiful cheese board, she believes life is too short to not have the best lipstick, accessories, and a treat. Family, travel, and entertaining are definitely a part of her love language.

Host or Publisher KALO Fitness