The F3 Factor
Foundation Training
Fundamental Breathing
Functional Strength
Experience the transformative power that comes from aligning your body and unlock your full potential for health and vitality.
Pelvis & Spine Support • Orthopedic Injuries Recovery • Joint Pain Relief
Pelvis & Spine Support • Orthopedic Injuries Recovery • Joint Pain Relief
Welcome! I’m Maleah
I am a movement coach specializing in strength and reconditioning. I am a NASM certified Personal Trainer, Foundation Training Instructor, and a Functional & Therapeutic Breathing specialist. With certifications in multiple schools of yoga, I've been teaching private, semi-private, and group classes since 2015.
My journey into movement coaching began with my own personal injury and recovery, reshaping my approach to focus on restoring and enhancing the quality of movement. I've developed programs focusing on stress management, meditation, posture correction, strength, and mind-body strengthening, aiming to treat the whole person and address root causes of suboptimal movement and dis-ease.
My F3 Factor program integrates three key elements - Foundation Training, Fundamental Breathing, and Functional Strength - to unlock your full potential and transform your fitness experience.
What is The F3 Factor?
At its core, The F3 Factor is a holistic strength training program crafted to enhance your physical performance, resilience, and overall well-being. By combining Foundation Training, Fundamental Breathing, and Functional Strength, I have created a comprehensive system that addresses every aspect of your body and mind. Each program is specifically created for your personal goals.
Foundation Training
Foundation Training forms the bedrock of The F3 Factor. This innovative approach focuses on fundamental movements that improve posture, mobility, and stability. By mastering these foundational exercises, you will build a solid framework for all your physical activities, whether in the gym or in daily life.
Fundamental Breathing
Breathing is not just an automatic bodily function; it is a powerful tool that can optimize your performance and enhance your well-being. The F3 Factor emphasizes the importance of fundamental breathing techniques to improve oxygenation, reduce stress, and boost energy levels. Through specific breathing drills and exercises, you will learn to harness the full potential of your breath for greater vitality and endurance.
Functional Strength
Strength is more than just muscle power; it is the ability to move efficiently and effectively in any situation. The F3 Factor incorporates strength training helping you develop strength that translates into improved performance and resilience in your daily activities, sports, and hobbies.
Why Choose The F3 Factor?
The F3 Factor stands out as a unique and effective approach to strength training for several reasons:
Comprehensive: By addressing foundational movement patterns, breathing mechanics, and strength, The F3 Factor offers a complete solution for optimizing your physical capabilities.
Accessible: Whether you are a seasoned athlete or a fitness enthusiast, The F3 Factor is designed to accommodate individuals of all levels and abilities. Our program can be tailored to meet your specific needs and goals, ensuring that you can progress at your own pace.
Results-Driven: Backed by science and years of experience, The F3 Factor delivers tangible results. Expect to see improvements in strength, flexibility, posture, endurance, and overall performance, both in and out of the gym.
My Signature Programs
F3 Strength Training for Adults 35+
Have you become more prone to injuries and recovery is taking longer than before? This can be frustrating and limiting. This program is specifically designed for adults 35+ who are ready to regain peak athletic performance, alleviate chronic pain, or simply enhance their overall strength and quality of life.
F3 Peak Performance Training for Athletes
Are you looking to optimize your strength, increase your output, and elevate your overall performance? This program is specifically designed for athletes and recreational athletes who are ready to enhance their strength, improve their endurance, and take their fitness to new levels.
F3 Beyond Pain Program for Active Seniors
Are you a senior looking to maintain your vitality, independence, and overall well-being as you age gracefully? This program is tailored to meet the unique needs of seniors, focusing on improving strength, balance, flexibility, and overall quality of life.
The Art of Breath
Fundamental Breathing for Anxiety & Stress Relief
As a guide in breathing and a specialist in movement, my aim is to forge a nurturing and secure atmosphere for you to conquer discomfort, alleviate stress, and reclaim the joy of living fully. Whether you're an athlete striving to optimize performance or an individual seeking solace from anxiety and tension, breathwork stands ready to assist in your journey. Through a customized approach tailored to your distinct requirements, we can collaborate to unlock the profound potential of your health through your breath.
What Clients Are Saying
"Maleah has a deep understanding of body mechanics and alignment so every session focused not only on my shoulder but on overall strengthening. The slow and deliberate pacing of each session proved to be some of the most challenging work I have done — and I work out consistently 4-5 times a week! Her tips on alignment were mind blowing and the exercises we did helped me rework body patterns that were contributing to poor alignment and my shoulder and neck pain."
— Ingrid
"My time being instructed by Maleah was very well spent. I strengthened my muscles, improved my alignment, and improved my breathing. All the while having a lot of fun doing all of the above."
— Patricia Jaeger
"I love you, Maleah! Your help over the past several months, in class and in your workshops, has been invaluable in rehabing my shoulder. My range of motion is pretty much back to normal, from before suffering from frozen shoulder. I feel more confident in my poses and not worried anymore that I will re-injure myself. Thank you!"
- Susan
Ready To Take the First Step Towards a Stronger, Healthier You?
Book Your Free Consult Where We Will Discuss Your Fitness Goals and Put a Customized Plan Together.
Email me at hello@innerspiralwellness.com and I will get back to you within 24 hours to set up a time to talk.
I look forward to working with you!
Visit Us
2855 S Congress Ave STE C
Delray Beach, FL 33445
Hours
Monday–Saturday
8:15am–5pm
Phone
(517) 404-3151