Rise Above: Women’s Wellness Sessions

Move. Connect. Heal

Aligning with our mission, our vision, and our core values, Rise Above was created to support women’s wellness throughout the year using surf-inspired movement, mindfulness, community & the healing power of the ocean. Taking care of ourselves continues beyond the surf.

We meet twice a month for 90-minute sessions on the beach at 5W on Folly Beach for light surf-focused conditioning, expressive arts activities, mindful exercises, stretching, and play. 

More Than a Workout

Rise Above isn’t just a beach workout.

Every session blends functional movement, surf-inspired fitness, intentional mindfulness, and authentic community. We aim for women to leave feeling stronger, calmer, and more connected than when they arrived. 

Rise Above sessions are where you can laugh during a workout, have meaningful conversations, and leave feeling like you’ve found your people.

Why Rise Above is Special

Unlike a traditional fitness class, every Rise Above session is intentionally designed to care for the whole person. We focus on:

Movement

Building strength, balance, mobility, confidence, and endurance through fun, surf-focused exercises.

Mindfulness

Learning practical tools that help manage stress, build resilience, and create moments of calm in everyday life.

Community

Creating genuine friendships through shared experiences, encouragement, and conversation.

Ocean Connection

Using the beach as our wellness studio, we believe nature has an incredible ability to heal, restore, and inspire.

Rise Above is Accessible

At Waves 4 Women, we believe wellness is for all, and when we feel well, we function well. Every woman deserves the opportunity to care for her physical, emotional, and mental well-being, regardless of her experience, fitness level, or financial circumstances.

That’s why Rise Above is donation-based. Our suggested donation is $10 per session, but no woman is ever turned away because of financial circumstances. If you’re able to give, your contribution helps sustain the program and allows another woman to participate. If you’re not able to donate right now, we still want you there.

Accessibility also means creating a space where every woman feels comfortable participating. Every activity is designed to be adaptable, with modifications offered throughout each session so you can move at a pace that feels right for your body.

Whether you’re twenty-five or seventy-five, an experienced surfer or have never stepped onto a board, beginning your wellness journey or returning to movement after years away…

You belong here.

Because everyone deserves the opportunity to move, connect, and heal.

Donate to Rise Above Here

Evidence-Informed Wellness

While Rise Above isn’t therapy, every session incorporates wellness practices supported by research.

We intentionally blend movement, social connection, mindfulness, blue space and nature exposure, and creative expression to support resilience, reduce stress, improve overall well-being, and help women build healthier lives

Rise Above FAQs

  • Rise Above is for every woman.

    Whether you’re:

    • Looking for community

    • New to fitness

    • Returning to movement

    • Recovering from burnout

    • Interested in surfing

    • Wanting to become healthier

    • Looking for accountability

    • Hoping to spend more time outside

    • Simply needing something that’s just for you…

    You belong.


  • Each Rise Above session lasts approximately 90 minutes, giving women intentional time to move, connect, reflect, and recharge.

    Welcome & Grounding

    We begin by gathering in a circle on the beach.

    Everyone is welcomed, introductions are made, and we spend a few moments slowing down before the movement begins.

    Through simple grounding exercises (shared by Groundswell Community Project), breathing, and intention setting, we leave behind the distractions of daily life and arrive fully in the present moment.

    Surf-Inspired Warm-Up

    Next, we prepare our bodies with movements inspired by surfing.

    Our warm-up focuses on mobility, flexibility, balance, and the muscles used for paddling, popping up, and staying strong both in and out of the water.

    Use these exercises before surfing, working out, or simply starting your day.

    Surf Conditioning

    The heart of Rise Above is approximately 25-30  minutes of surf-inspired conditioning designed to improve strength, balance, endurance, mobility, and confidence, aiming for movements on land to transfer to the water when the time comes.

    Every class is different, keeping movement fun and engaging.

    Activities may include:

    • Functional body-weight strength training

    • Balance and stability exercises

    • Large yoga ball training

    • Paddle conditioning

    • Pop-up practice

    • Pilates-inspired core work

    • Beach fitness

    • Yoga and stretching

    • Mobility work

    • Low-impact interval training

    Everything can be modified to your comfort level and ability.

    Wellness Activity & Community Connection

    The final 30 minutes of every session include a simple evidence-based or evidence-informed wellness activity designed to encourage reflection, creativity, conversation, and connection.

    Activities rotate throughout the season and may include:

    • Therapeutic artmaking

    • Guided journaling

    • Conversation prompts

    • Gratitude practices

    • Reflection exercises

    • Guided discussions

    • Mindfulness activities

    • Breathwork

    • Stress management tools

    • Wellness education

    • Creative expression

    • Reiki

  • We invite participants to bring comfortable clothes, a towel, water, and tennis shoes, as working out barefoot is a personal preference. Comfort is key! Sometimes we use the ocean in conditioning, so swimsuits are encouraged, and you will get a little sandy.

  • Rise Above is donation-based. Our suggested donation is $10 per session, but no woman is ever turned away because of financial circumstances. If you’re able to give, your contribution helps sustain the program and allows another woman to participate. If you’re not able to donate right now, we still want you there. Make your Rise Above donations here.

  • Rise Above meets twice a month for 90 minutes per session at 5W on Folly Beach; dates and times are seasonal. Check the Events/Calendar and flyer for updated information. We DO NOT MEET if it’s raining and will communicate rain cancellations via the Waves 4 Women WhatsApp chat.

  • No, you do not need to sign up. We do require all participants to sign a waiver.