THE DANAHER METHOD

Myofascial Release | Pilates | Strength Training

About the Method

The Danaher Method is a synthesized blend of myofascial release, Pilates & strength training empowering clients towards, grace, strength and balance.

The approach empowers the client to understand their own movement patterns & muscle imbalances. Clients accumulate skills, find balance and level up their movement practice in a thoughtful way.

Catherine (Danaher)’s teaching approach is informed by her background in athletics, anatomical knowledge and work as a personal trainer, self-myofascial release practitioner and Pilates instructor.

CATHERINE DANAHER

Pilates | Personal Training | Group Fitness | Corporate Wellness

What We Do

PRIVATE TRAINING

Private sessions are anatomically led with strategic exercise progressions. The approach empowers the client to understand their own movement patterns & muscle imbalances. Clients accumulate skills, find balance and level up their movement practice in a thoughtful way. Available in our studios in Manhattan, Brooklyn and online.

LEARN MORE

GROUP FITNESS

Group classes blend the physicality of Pilates and Strength Training with calming Myofascial Release, in a welcoming space.
Classes are hosted at The Floor on Atlantic in Brooklyn.

EXPLORE OUR CLASSES

CORPORATE PARTNERSHIPS

Corporate Wellness Programming focuses on muscle release & stress relief. We partner with organizations of all sizes.
Programming is inspired by founder, Catherine Danaher’s, 15 years of working in the corporate world in SF, Hong Kong and New York.

CORPORATE OPPORTUNITIES

DIGITAL WORKOUT LIBRARY

Our digital library makes movement accessible. Explore over 60 videos ranging in modality from Myofascial Release to Pilates to Strength Training.

EXPLORE THE LIBRARY

Class Schedule

Dec 11 - Dec 17

Discover The Danaher Method

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FEEDBACK

Hear What Clients are Saying

I needed help reintroducing fitness into my life but was struggling with confidence and lack of motivation. Not only did she help me get back on track, but through her intelligent and compassionate approach, I’ve achieved more than I had thought would be possible in my fitness and recognize further health benefits.

Carolyn,
Personal Training Client

The Danaher Method is my favorite workout in NYC...I love the mix of HIIT and circuit training with barre and Pilates influence.

Catherine is a knowledgeable and attentive instructor, keeping a quick class pace but always sharing modifications. She has such a warm and welcoming energy, no wonder the TDM community is so amazing. I now strength train privately with Catherine 1x/week and I’ve never felt stronger. I highly recommend Catherine and TDM to anyone looking to level up their fitness routine!

Nina,
Personal Training Client

Working out with Catherine is amazing. She has the perfect combination of intensity and humanity, and you finish your work out feeling amazing and powerful....The only decent thing to come out of COVID was finding Catherine"

Julie K., NYC

"I have noticed a difference in my endurance and balance since starting the TDM Light program. Catherine has a wonderful way of encouraging you, explaining how to do each exercise and suggesting modifications. And she makes it fun!

Linda, SC

Roll & Release, our Myofascial Release classes are designed to MELT tension, RESTORE the body and CALM the nervous system.

Our summer classes kick off this weekend, each with a different focus.

Expect a soothing, slow-paced class designed to help you unwind from the inside out. Using foam rollers and yoga therapy balls, you’ll be guided through gentle myofascial release techniques to target tight muscles, release fascia, and improve circulation. Each session focuses on breath, body awareness, and intentional movement to support deep relaxation and nervous system regulation.

Summer Series:
6/14: Complete Upper-Body: Shoulders, Neck, Chest 6/21: Complete Lower-Body: Hips, Glutes, Quads
6/28: Head, Neck, Jaw, Nervous System
7/12: Feet, Hands, Wrists, Knees
7/19: Complete Full-Body Roll Out

Offered:
➡️ IN PERSON @theflooronatlantic in Brooklyn
➡️ ONLINE via our website (you’ll need 2 yoga balls)

Register:
➡️ thedanahermethod.com/workoutwithus

#fascia #myofascialrelease #selfmyofascialrelease #myofascialreleaseclass #myofascialreleaseclasses #selfcare #selfcareclasses #therollmodelmethod #therollmodelmethodpractioner #tuneupfitness #tuneupfitnesstherapyballs #tuneupfitnessballs

At the beginning of the year I started a Small Group Training program for new moms. The program is designed to help you understand and access muscles of your core & pelvic floor and safely incorporate strength training into your routine. This program will equip you with skills, structure and confidence to reconnect you with your body and empower your practice.

In June, the 3rd session will launch.

➡️INQUIRE DIRECTLY Catherine@thedanahermethod.com

#smallgrouptraining #pelvichealth #postnatalsupport #postnatalexercise #postnatalfitness #postnatal

Drop you email here if you’re interested in an upcoming program
➡️ thedanahermethod.com/smallgrouptrainingform

I love balls and rollers, but sometimes just body weight is best (and certainly can be the most accessible on the go).

When a corporate client recently asked for an effective stretch to counteract, sitting all day, here was my answer. This stretch is the ANTITHESIS of sitting.

A couple of things to note:
- this is a big stretch so it’s best done dynamically. Take a few passes of the stretch on either side of the body before settling into it for about four breaths (a.k.a. 20 seconds)
- Listen to your body on this one (well that’s true for all of them). If having the elbows bent, it’s too much for the chest open your arms a T.
- this stretch opens up the chest, shoulders, hip flexor, thighs and lower back. Which is why it’s a very effective dynamic warm-up or cooldown stretch.

You’ll find us finishing up our TDM STRENGTH & STRETCH classes with us.

#stretching #stretch #chestopener #chestopening #hipopener #deskstretches #deskstretch

It’s been a dream of mine to host a retreat but, until recently, the timing as never felt quiet right. Maybe it’s the approaching 5 year anniversary of The Danaher Method, maybe it’s the need for connection and support, probably it’s both of those things plus a whole bunch of other reasons. But this month we had our first retreat - a day escape out in The Rockaway’s.
You should know that it rained allllll day which slightly hindered the lounging by the heated pool portion of the day BUT what’s amazing is that, despite the rain, it was a sweet, centering and cozy day.

I’m so grateful to all of you who joined this first retreat with me. I’ll always remember this one, the laughs shared, the stress shed and the information gained.

The consensus of the group was, MORE PLEASE. So, we’ll do just that. Keep your eye on your email for information on another retreat in the Fall.

➡️To stay in touch: thedanahermethod.com/QUICKLINKS

Grateful that this method is a place to feel STRONG in body, CALM in Mind and CONNECTED to Breath.

Explore ways to move together thru the link in bio.

#thedanahermethod #myofascialrelease #pilates #strengthtraining

I can’t wait to co-lead this workshop with Dr. Makela of @beyondbasicspt

Understand the bodies anatomy and how things work, or don’t work, together is the secret sauce in healthy movement as we age. The muscles of the pelvic floor and the coordination between our abdominal muscles and breathing are ESSENTIAL to moving well.

Join us in Brooklyn🩶

🗓️ Wednesday, April 2nd
⏰ 6:00-7:30PM
📍 Hosted at The Floor on Atlantic
⬇️ To Register:

TheDanaherMethod.com/PELVICFLOORWORKSHOP

#pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloorworkshop #pelvicfloorhealth #pelvichealth #pelvichealthbrooklyn #pilates #pilatesandpelvicfloor #fascia #myofascia #myofascialrelease #myofascialreleasetherapy

Follow for more accounting tips…

#smallbusinessowner

*NEW Online Class*

IT Band Release. 8 minutes to happier hips, knees and lower back.

New in the online class library & in your subscriber class programming for the upcoming week.

#fascia #fasciarelease #itbandstretch #itband #itbandpain #selfmyofascialrelease #myofascialrelease

And here’s the reformer series that inspired the floor slider series I shared earlier.

I’ve been teaching variations of this this week.

⚙️ 1 Blue Spring

#pilates #reformerpilates #brooklyn

No classes this weekend. We resume in full force on Monday 2/10.

In the meantime there’s lots of great classes available online. I’ll be doing the ‘No Props Needed’ channel on the digital library when trying not to break bones on a ski mountain.

#onlinefitness #onlinepilates #digitalclasses #digitalfitness #digitalfitnessclasses #pilates #strengthtraining #selfmyofascialrelease #myofascialrelease

It was a weekend of teaching and learning over here at TDM.
Spent Saturday teaching. Then turned my learning and fascia brain on at a fascia workshop led by brilliant practitioners Lana and Jay @bodycraft.bk.
Sunday I lead a Roll and Release workshop @f45_training_dumbo and then attended another workshop, this time on the pelvic floor functions/dysfunctions and how to organize movement around that.

I feel like my learning brain is always on but this weekend was a nice reminder of how good it feels to hone a new skill(s) and dive into subjects that will make me a better practitioner with my clients.

Now spending the rest of Sunday with one of my favorite tension releases for the neck and shoulders as I think about how I want to implement what I learned with my clients for this upcoming week.

#myofascialrelease #fascia #selfmyofascialrelease #nervoussystemregulation #nervoussystem #nervoussystemhealing

A reformer legs series without the reformer. Your 🍑will hate it and love it at the same time.

On the digital library & in classes this month

Classes hosted @theflooronatlantic
M 8:00AM
W 6:45PM
Sa 10:15AM

Classes combine myofascial release, strength training and Pilates.

#pilates #strengthtraining #reformeronthemat

December was for self-care.
January is for warrior energy.
Let’s be the strongest versions of ourselves.

#warriorenergy #thedanahermethod

2024 was so sweet but also gritty and fast. It was a year that confirmed that the universe has a plan, sometimes we just need to slow down and listen.

• Consistent fascia and connective tissue release in classes and private sessions.

• S’more’s on retreat in Montauk @alexagrowmybusiness

• Reflective beach walks and contemplating leading my own retreat in 2025 @visitmontauk

• Summer Rooftop Classes in Rockaway @therockawayhotel and all the delicious brunches & hanging that followed

• Falling down

• Getting back up @nycmarathon

• Working toward my pull up goal

• The amazing clients I have been lucky to spend my time with @theflooronatlantic @f45_training_dumbo @f45_training_lowereastside

• Brought @thedanahermethod to work #corporatewellness

• The endless search for balance

Want to breathe better?
Start by looking at tension in the muscles surrounding the diaphragm.
We’ll be diving into this in this month’s Roll and Release class.

Our monthly Self-Care class will focus on the upper body – head a neck, shoulders, chest, wrists, and hands.

Sunday | Dec 8 l 9AM
Class hosted in Brooklyn @theflooronatlantic

All techniques are available in The Danaher Method online class platform

➡️ Link in bio to join

#rollmodelmethod #rollandrelease #myofascialrelease #fascia #fasciaflossing

When you support a small business you support a real person and a dream.

Thank you for your support of this small business today and everyday.

On this Small Business Saturday I invite you to become a member of The Danaher Method Digital Class Membership.

The membership includes:

• 12 months of curated classes in Pilates, Connective Tissue Release & Strength Training

• Specialized series’ including Self Care, Deep Core, Low Impact, High Intensity

• Weekly Workout Programming and a clear plan for you

• With the annual membership you RECEIVE a set of Trigger Point balls, integral in the TDM practice, and two months complimentary

➡️ thedanahermethod.com/smallbusinesssaturday to join and get a set of trigger point balls

#pilates #brooklyn #flatironpilatesnyc #brooklynpilates #strengthtraining #strengthtrainingforwomen #runner #runnerlife #brooklynpersonaltrainer #brooklynpilatesinstructor #hiitworkout #entrepreneur #entrepreneurship #entrepreneurlife #nycpilates #boerumhill #boerumhillbrooklyn #boerumhillbrooklynfitness #boerumhillbrooklynpilates #smallbusinesssaturday #shoplocal

Taking things real slow going into this Thanksgiving week. Wishing you positive energy and calm in yours.

But PS - come that Monday after T-Day…it’s GAME ON! 💪🏻

Before starting The Danaher Method I had a career in corporate retail that had me working all over the world. Fitness and movement was my safe space, movement was medicine.

I studied techniques like Myofascial Release as a way to heal my own injuries and decided to become certified as a personal trainer.

In 2020 I gave free zoom workouts. Then started teaching class outside. All the while becoming certified in additional modalities, including Pilates.

In 2023 I left the corporate world to focus on The Danaher Method full time.

Now I spend my time…
• Working with clients 1:1
• Teaching group classes
• Curating a digital class platform
• Running corporate wellness programs

I never would have dared to dream this would be how I’d spend my time - supporting a community that is getting stronger and more connected to their bodies all the while finding peace of mind.

Thank you today & everyday for supporting this small business and dream.

#pilates #brooklyn #flatironpilatesnyc #brooklynpilates #strengthtraining #strengthtrainingforwomen #runner #runnerlife #brooklynpersonaltrainer #brooklynpilatesinstructor #hiitworkout #entrepreneur #entrepreneurship #entrepreneurlife #nycpilates #boerumhill #boerumhillbrooklyn #boerumhillbrooklynfitness #boerumhillbrooklynpilates

I thought I was done with long distance running.

The last time I trained for a marathon was in 2019 when I got injured with a hip labral tear and was told by doctors that I needed to stop running because my body was aging. I was 35 at the time…

Labral tears are extremely common. I work with many clients who have had this injury. Some tears require surgical intervention, some, like mine, do not.

I refused to stop running, in my adult life running has been my safe space, an outlet and support for my mental health.

Being called old by these doctors set me down a path of movement study and exploration that became The Danaher Method.

I set off to develop a movement practice for myself that included running AND included strengthening deep, small muscles, doubled down core work - and I’m not talking about crunches - and made muscle release a must-do in every session, be it with a ball or on a foam roller.

In the NYC marathon, all the things happened - excitement, feeling fantastic, feeling horrible, projectile vomiting, ultimately getting myself across the finish line by run/walking the last 4 miles.

Here’s the thing. I did something I didn’t think I’d be able to do. The method worked. I stayed true to this practice of stretching, release work and strengthening. My body was strong and healthy during the training. It worked.

This got me thinking about all the other things we think we “can’t do”:
• I can’t…
• I’m to old to…
• Imagine what people would say if I…
• What if I fail…

What would happen if we break the “I can’ts” into manageable pieces? Maybe we can start taking steps closer to that goal and it becomes an “I did”...

#thedanahermethod #nycmarathon #nycmarathon2024

As we head into the end of the year I wanted to share my go-to technique to reduce stress in under 5 minutes.

This is part of a 5 class Self-Care series available on the TDM Digital Library.

Part 1 of the series focuses on reducing tension in the neck, shoulders and jaw. In the video we are mobilizing the sub-occiput which helps with neck and jaw tension as well as ‘tech-neck’.

This class is Part 1 of a 5-Class Series dedicated to Self-Care.

The Self-Care series uses trigger point balls* and a foam roller to hone in on the areas of tension I see most commonly as a practitioner - Neck & Shoulders, Lower-Back and Hips. Additionally the series focuses on breath & nervous system regulation.

The Series is available on the Digital Library and, if you’re new, you can trial the library for 2 weeks.

➡️https://www.thedanahermethod.com/digitallibraryinfo

*tennis balls work too!

#nervoussytem #nervoussystemregulation #rollandrelease #rollmodelmethod #rollmodelmethodpractitioner #fascia #myofascialrelease #selfmyofascialrelease #selfcare #selfcareclasses

I’d like to introduce the Complete Self Care Session.

This is a new private session format that I’ll be offering in November & December.

The intention of the session is to calm your nervous system and relieve sore muscles during a time of year when stress levels can peak.

The session is 75 minutes and includes 10 minutes of tension relieving massage.

During your session you’ll receive guidance on how to continue to practice at home with our digital library.

A 1 month Digital Library subscription is included in this session so you can continue to practice at home.

➡️ You can book your session in Brooklyn or Manhattan using the link below:

https://thedanahermethod.as.me/smr

If you do not find a session time that works for you, please email or DM me to find a time.

#selfcare #selfcaresession #selfcarestrategies #privatesession #privatesessions #rollandrelease #rollandreleasetechnique #selfmyofascialrelease #selfmyofascialtherapy

It’s both a gift and difficult to be a movement practioner right now.

A gift to be to be a position to make people feel good.

Difficult to hold the space when it’s hard to hold space for yourself.

The Danaher Method approach always and even more so now is to create a space for you to feel strong and at peace in body and mind.

That will continue to be the focus.

To the teachers and the students -
• How are you holding space right now?
• How space do you need?

In the next few weeks a self care series will be dropping on the digital library. Be kind out there.

#thedanahermethod #selfcare #movementismedicine

Marathon Recovery
Lots of rolling, avoiding stairs (for the first few days), walking and stretching. You know you’re on the mend when you can sit down on the 🚽without a massive struggle 🤣🏃🏻. God speed everyone!

➡️ thedanahermethod.com/digitallibrary for these classes. $20 monthly subscription. 2 week trial.

#marathon #marathonrecovery #myofascialrelease #myofascialreleaseclass #rollandrelease #rollandreleaseclasses #rollmodelmethod

10 years ago I ran the NYC Marathon on my 30th birthday.

7 years ago I was told by a doctor that I was too OLD and should stop running.

That inspired me to start exploring a new movement practice that’s turned into a a new career to teach to others.

Yesterday at age 40 +1 day I ran the NYC marathon again. Minus vomitting 3x on the course, it was a blast, a painful and challenging blast.

I COULD NOT have made it thru the training and the race if I didn’t practice The Danaher Method in my own body.

The training was a test for my own body and I was nervous about it. It wasn’t easy but I employed the foundations of this practice to appropriately recover, build strength & flexibility.

I must give a shout out to the support from this community both on race day and in the time leading up. It was felt so so much. Thank you.

Now, to put my feet up for the day. But I’ll see y’all in the studio and on digital library very soon!

#marathon #nycmarathon2024 #marathonrecovery

The best day of the year is upon us!
Here’s are some things that runners need during the NYC Marathon (plus all the signs and good vibes!)

1. Tissues
2. Anti chafing
3. Oranges

See you out there! Watch this space for upcoming recovery classes.

#thedanahermethod #nyrr #nycmarathon #nycmarathon2024

Headaches?
We gotchu on the Digital Library!

➡️ thedanahermethod.com/digitallibrary

In 15min this class we focus on relieving tension in neck, jaw and face, areas of the body that can build tension and make our heads ache.

#headacherelief #selfmyofascialrelease #myofascialrelease #rollandrelease #myofascialreleaseclass #rollandreleaseclass

NEW On the Digital Library
➡️ Low Impact Pilates Ball Workout for Wholebody

A soft Pilates ball is a great way to level up exercises that are already in your practice. In this class you’ll challenge the glutes, abdominals, strength the postural muscles and practice push ups (don’t worry, it’s not that bad!). This is a great class if you’re looking for something challenging but also supportive.

➡️ Start your trial at thedanahermethod.com/digitallibrary

#pilates #onlineclasses #selfmyofascialrelease #myofacialrelease

The latest online class is a good one!
It’s a Low Impact Pilates Ball Workout for Whole body

A soft Pilates ball is a great way to level up exercises that are already in your practice. In this class you’ll challenge the glutes, abdominals, strength the postural muscles and practice push ups (don’t worry, it’s not that bad!). This is a great class if you’re looking for something challenging but also supportive.

⭐️ I use the @coregeous ball from @tuneupfitness

➡️ thedanahermerhod.com/digitallibrary for the class

#pilates #myofascialrelease #strengthtraining #stretching #personaltraining #selfmyofascialrelease #pilatesonline #onlineclasses #onlinefitness

Special Edition Roll & Release for Runners

Oct 20th & 27th | 9:00AM
Live Streamed & @theflooronatlantic

All are welcome

The Roll & Release techniques you’ll learn in this class will heighten your awareness of your own tension, pain and coordination. During the 60 minute class you’ll practice stretches, breathing strategies and learn how to use tools like trigger point balls and foam rollers to help you locate, assess and fix blind spots in the body. In this special edition Roll & Release for Runners class you will self-massage tight muscles and fascia in the entire leg from the feet, up the calves, to the quads & hamstrings. Then we’ll travel to the glutes, hips, lower-back and shoulders. Those who have attended the class ‘float’ away with a greater understanding of where their body is in space and reduced muscle tension. You can incorporate the Roll & Release techniques into your running practice and movement practice in general.

Two ways to join class:

1/ Join in person in Brooklyn @theflooronatlantic
2/ Live-Stream the class. The live stream is included in Digital Library Subscriptions.

➡️ To Join thedanahermethod.com/workoutwithus

#marathon #runningrecovery #runningrehab #marathontrainingtips #marathontraining #kneehealth #knees #selfmyofascialrelease #selfmyofascialreleasetechnique #selfmyofascialreleaseclasses

This is the quad stretch I’m doing after every run between now and the marathon.
Not a runner? It’s an ideal stretch after a day at the desk.
Or when traveling.
Or, well, every damn day.

Join me for this & more during our Roll & Release classes:
Oct 20th & 27th, 9:00am
hosted @theflooronatlantic
AND
offered simultaneously online
If joining from home you’ll want a foam roller & 2 tennis balls or yoga balls for this class.

To Join ➡️ Thedanahermethod.com/workoutwithus

Thank you 🩶

If you can’t join class IRL, join us online from anywhere.

#brooklyn #brooklyngroupfitness #brooklyngrouptraining #pilates #strengthtraining #strengthandconditioning #onlinepilates #onlinefitness #onlinefitnessclasses #personaltrainer #personaltraining

Consistency is King 👑
Show up in person & online and you will see results.

➡️ Link in bio for details on classes IRL & online

#pilates #onlinepilates #strengthtraining #onlinestrengthtraining

A story I wrote was published in my favorite section of @nytimes !! It’s not fitness related but it’s NYC life related.

The Metropolitan Diary is my Sunday treat. Some Sundays I jump right to it. Sometimes I make myself read a few stories with a bit more depth before I make it here.

Over the summer I saw this amazing/ridiculous watermelon situation on the subway that was just so New York and I had to submit it to the paper. I wrote this little story in a note on my phone while walking home. And here it is today in the @nytimes #metropolitandiaries

A Class for Everyone

While on vacation I recorded a go-to, bodyweight only classes that’s good for everyone looking to add strength and flexibility.

It’s a fool proof, 30min full-body class requiring no props.

I took my entire family - parents age 70 and nieces age 6 & 9 - thru this workout earlier in the week (note the nieces switched to cartwheels halfway thru…)

A bonus is there’s lots of bird and ocean sounds so it’s basically a 30min meditation that will leave you with a stronger 🍑

Available on the TDM digital library

#pilates #onlinepilates #onlineclasses #wholebodywellness

Hello September Classes 🍁
See you in the studio on the 14th

#thedanahermethod #pilates #myofascialrelease #myofascialreleaseclass #stretching #mobilitytraining #mobilityclass #hiit #hiitworkout #wepracticeallkindsofmodalitiesinthisclass

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@thedanahermethod