Hi, I’m Pam Welch

A Little About Defying Time Fitness

Hi, I’m Pam Welch, a hyper-mobile, 20+ year yogi, self-proclaimed anatomy geek with ADD. I tell you that so you can understand how we got to Defying Time Fitness.

Early in my teacher training, Shiva Rea introduced us to rolling on tennis balls – she called it the Secret Ball Society. I was amazed at how rolling the bottom of our feet could increase the range in forward bending. Not long after, I was introduced to Thomas Myers Anatomy Trains. Once I saw his Superficial Back Line it all made sense. The study of fascia was fascinating, and I continue to study his work today. It is a big part of the DTF program.

About 5 years into my yoga practice, I suffered some injuries due to my extreme flexibility. I discovered Pilates on a reformer to help me heal. The resistance training was just what I needed to build more stability in my body. I kept Pilates as a part of my practice in addition to Barre work, more strength and stability. The strength components of these practices are built into the DTF classes.

Along the way Jill Miller’s work with her Therapy Balls became part of my practice. Her work expanded on Shiva’s tennis ball work, and she added the use of larger, softer balls that could be used on the belly and diaphragm. Providing my clients with self-care tools is one of my main goals. Using balls for fascia relief is simple yet powerful way to take control of your own care.

Early in my yoga training the importance of our pelvic floor became apparent. Eric Franklin’s “Pelvic Power” book was a great place to gain more specific knowledge. Then in 2014 a pelvic floor webinar with Leslie Howard ignited my passion. Learning that 80% of stress incontinence can be overcome with a little education gave me a new mission - to educate women on the ease of finding relief and remove the stigma around talking about pelvic floor health. While creating my own workshop I ran across the Restore Your Core® program. Lauren Ohayon, the creator, and I shared very similar views and approaches although she was much more organized. In the fall of 2023 I took the leap and did her 9 month online teacher program.
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My curiosity, my quest for pain relief and better function took me to several other disciplines through the years including Hanna Somatics and Feldenkrais methodology. Both mind-body practices use small, gentle movements to re-educate muscles and movement patterns to help reduce chronic pain. Some of these moves are incorporated in the DTF group classes as well as individual sessions.

In 2018 the YMCA provided training with the Functional Aging Institute. This training changed my outlook on balance. As a yogi I had done lots of balance poses but I realized there was more to balance than standing on one leg. We need to recover quickly when our balance is challenged, we need to move our heads and close our eyes. This new outlook on balance is part of our DTF classes.

And then there is the Oov – my soulmate for fitness. It’s been a love affair since the first moment I laid down. It has helped me find and work on the imbalances in my body like nothing else. Every night before bed I spend time on it, the aches that accumulate during the day melt away. It has improved my core stability, balance and strength. The best part is it’s fun!

All that said I have not completely left my yoga roots. Sun Salutations are a moving meditation for me and will always remain part of my practice. The other components that will stay with me forever are the life lessons of yoga and a restorative practice. For that reason we will end DTF classes with a short relaxation.

In 2002 my restorative yoga teacher, Judith Hanson Lasater, inscribed her book “Relax and Renew” with these words:
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"20 minutes a day of nothing is the best gift you can give yourself and the world.” In the last 20 years there have been very few days I have not heeded this advice. I encourage everyone to add some intentional relaxation to their day.

Training and Certifications

2001 to 2003 – Yoga teacher training at The Institute of Interdisciplinary Yoga Studies. Completed requirements for a RYT-500 (Registered Yoga Teacher – 500 hour) through Yoga Alliance.

2002 – Thomas Myers “Anatomy Trains:” a study of the myo-fascial system, the connective tissue of the body, and the important role it plays in our lives.

2003 – Relax and Renew® Training – Judith Lasater’s restorative yoga program.

2003 – Yamuna Body Rolling: a method using balls to release fascia and muscle tightness.

2006 – Pilates Training through the YMCA

2015 – Level 1 Barre training – International Ballet Barre Fitness Association.

2015 – Jill Miller’s Yoga Tune-up: using balls for fascial release.

2015 – Leslie Howard’s Pelvic Revolution 2 day Workshop.

2016 – Hanna Somatics Level 1 Training. Hanna Somatics is a gentle, sensible, and safe approach to recover from chronic pain and have ease of movement throughout your life. Somatics is sensory-motor training that works for all kinds of stress, injury, and movement problems.

2017 – Oov Fundamentals Training – Denver, Co. The Oov creates a 3D environment, allowing the body to move in 3 Planes, facilitating motor learning. This helps build core strength, balance and overall body awareness.

2018 – Certified Functional Aging Specialist through the Functional Aging Institute.

2019 – Oov Fundamentals Training – Overland Park, KS

2021 – Future Life Now – Unlock your Learning Body and Bones for Life. The Feldenkrais Method® of somatic education is a powerful and revolutionary approach to improving your life that uses gentle, mindful movement to bring new awareness and possibility into every aspect of your life.

2021 – Rolling Along the Anatomy Trains – 19-hour online course
Jill Miller/Thomas Myers program for fascial release using Yoga Tune-up balls.

2022 – Gentle, Effective Somatic Practices with Martha Peterson – 7 Week online course.

2022 – Rolling Along the Anatomy Trains – Live/Online weekend workshop.

2023 - 2024 - Restore Your Core Teacher Certification - Restore Your Core® takes a unique approach to core wellness, aiming to empower and educate women for the long term by teaching them how to move efficiently and exercise optimally. The program combines sustainable and functional yoga and Pilates-based exercises with the fundamentals of biomechanics.