Location:
Grace on Race St. in Over-the-Rhine, 1310 Race St.
✨ Slow down. Restore your foundation. Rise.
Elevate Cincinnati is a restorative one-day retreat designed to help you pause, reset, and reconnect—this time with a special focus on your feet, the foundation of your entire body.
Your feet carry you through life. When they’re tight, painful, or ignored, the effects ripple upward—into your ankles, knees, hips, spine, and even your nervous system. This experience is an invitation to slow down, listen to your body, and learn how to care for your feet in a way that supports your whole self.
Whether you’re navigating plantar fasciitis, sore or tired feet, or simply want to move through life with more ease, this day will give you practical tools and deep restoration—wrapped in community, movement, nourishment, and rest.
What You’ll Learn…
My 4 Magic Foot Stretches — simple, powerful techniques you can use daily to reduce pain, increase mobility, and support long-term foot health
My Favorite Hamstring Stretch — since the hamstrings directly impact the feet, this is key. This stretch is different from any hamstring stretch you have learned and requires no effort.
How to care properly stand in your feet to reduce foot pain by 50% so you can walk, run, hike, and live with greater comfort and confidence
Who This Is For…
Runners, walkers, and hikers
Anyone who spends a lot of time on their feet
Those battling plantar fasciitis or recurring foot pain
Anyone who wants to feel lighter, more supported, and more connected to their body
And yes—everyone gets sore feet sometimes. This day is about learning how to care for them before pain becomes a problem.
“After two weeks of working with Heather I started to see results. Just the foot stretches alone made my feet feel reborn with circulation they had not had for years! I gradually increased my running and am no longer a prisoner to foot pain. Now, I’m 100% from foot pain and recently ran a 5k in under 30 minutes.”
🌿 What to Expect
1. Morning Grounding: Meditation & Yoga
We’ll begin the day by arriving fully in the moment—anchoring your body and breath through gentle feet focused yoga and guided meditation. This opening practice sets the tone for the day, allowing you to release tension, awaken your feet, and connect to your center so your feet don’t have to work so hard.
2. Findlay Market Walk: Connect & Create
Next, we’ll head outside for a mindful walk to Findlay Market, one of Cincinnati’s most vibrant local gems. . Once there, you’ll have the opportunity to elevate the farmers by choosing fresh, seasonal ingredients. You will have the opportunity to practice the posture shifts learned in the foot focused yoga class on the walk. Heather will be available to give you feedback.
3. Nourish & Community Lunch
We’ll return to enjoy a nourishing lunch and heartfelt connection together. This is a time to slow down, share stories, and let the power of food and community restore your energy. You’ll be invited to reflect on what you’re ready to embody next—from a place of grounded clarity and peace.
4. Sound Bath Massage: Integrate & Renew
We’ll close the day with a deeply restorative sound bath massage—a soothing blend of healing vibrations and guided relaxation with Sonya Verma & Daniel Hall. This final experience helps your body integrate the day’s insights and invites your nervous system into profound rest. You’ll leave feeling lighter, clearer, and reconnected to yourself and your body.
“After two months of working with Heather I was back on the trails again with no pain. And, I just hiked all the way down into the Grand Canyon and back out!”
🥗 The Eats
Nourishment is a key part of transformation. During our day together, you’ll enjoy a healthy, delicious vegetarian lunch made with locally and seasonally sourced ingredients. Every bite is crafted to support your energy, digestion, and overall well-being—so you feel light, satisfied, and ready to elevate into your next chapter.
🌅 Your Invitation
This isn’t about pushing harder or fixing. It’s about reconnecting to your foundation and center.
Happy Feet, Strong Foundation is an invitation to slow down, restore, and care for your feet that support you every single day. When your feet feel better, everything above them does too and you can move with more ease.
This day is about deepening your breath, moving intentionally, and to feeling supported from the ground up. It’s about returning to the grounded version of yourself… the one who feels rooted and as a result lighter.
Come elevate with us - rest, reconnect, and rise.
And the best part? You’ll be surrounded by a community of kind, like-hearted people who are ready to slow down, reset, and build strength where it matters most.
✨ What’s Included:
Guided Walk To Findlay Market w/ Heather
Pain Free Feet Yoga Session w/ Heather
Healthy Lunch by Heather & Chef Jeff Sheldon
Sound Bath Experience w/ Sonya Verma & Daniel Hall
❌ What’s Not Included:
Parking
Childcare (childcare will be available at the Hyde Park Methodist Church location. It is an additional $15/child for the whole day. Simply add it on at check out)
🎒 What To Bring:
Yoga mat
Blanket
Pillow
Water
Walking shoes
“Eight months ago walking or being on my feet for an extended period of time was painful. Even after cortisone shots, nerve blocks, custom orthotics and anti inflammatories I couldn’t get rid of the pain in my foot. Heather helped me so much and enabled me to get back to marathons. Yesterday, I completed the third of 3 half marathons in 3 days in 3 different states! ”
🙏 Giving Back
Elevate Cincinnati is more than a reset—it’s also a way to give back to our local community. A portion of the proceeds from this event will be donated to the hosting church to support a meaningful project: building a laundromat for the downtown community.
By showing up for yourself, you’re also helping provide clean clothes and dignity to neighbors in need. Healing is powerful—and even more so when it's shared.
🧘♀️ Your Guide
Hi, I’m Heather Muhlhauser—aka “Heather Feather.”
“Heather Feather” was my nickname growing up, and it still fits. Light, uplifting, and a little magical—just like a feather, I aim to inspire and help others rise.
I’m the founder of Elevate Excursions, a yoga, hiking, and foodie adventure company offering transformational trips in the Smoky Mountains, the Grand Canyon, Sedona, Croatia, and Costa Rica. I specialize in helping active people overcome pain and return to the activities they love—stronger, more aligned, and pain-free.
This event was born from a attending a life changing yoga festival called Wanderlust in Lake Tahoe, where I had the opportunity to take yoga classes with some of the best instructors from all over the world. Not only did I learn techniques that helped me overcome pain and injuries I experienced as a long distance runner, but I also had a total blast. Since Cincinnati does not have events like this, I wanted to bring that kind of experience to my hometown.
In addition to being a certified personal trainer and a 200- and 500-hour yoga teacher, I’m also an Ironman finisher, have completed dozens of marathons and ultramarathons, and currently love participating in SwimRun events. When I’m not training or guiding others, you’ll find me running trails or hiking with my husband, Ted, our kids—Wiley, Sedona, and Kenzie—and our beloved dog, Omena.
I have helped 100’s of people overcome foot pain, and I would love to help you! This retreat is your sign that it is possible to feel amazing in your feet again and to open up to what’s truly possible for you. I’ll be sharing the exact tools I used (and teach to others) to get rid of plantar fasciitis and other pains as well.
Are you in?