Strengthen Your Totally Amazing Mom Bod and Core
With a Refreshingly Holistic, Gentle, and Deeply Restorative Approach to Core Training for Women of All Ages and Stages of Motherhood
(Without the progress-blocking fear or overwhelm around what is vs. isn't safe and best for you and your body)
Do Any of These Describe You?
(A) I'm currently trying to conceive or am pregnant
(B) I'm a mom of kiddos
(any age)
(C) I have grandchildren and/or adult children
...Who is feeling stuck (maybe even a little unrecognizable to yourself) because your tummy looks and feels so different since your most recent or last pregnancy; and honestly, you just want to be able to comfortably fit into your favorite non-maternity clothes again?
...Who is feeling frustrated because you long to get back to doing what you love, but you haven't been able to do so without experiencing symptoms of core dysfunction; and while you are so deeply grateful and proud of your body for all that it accomplished through pregnancy and childbirth, there's also a quiet feeling of loss?
...Who is feeling let down (maybe even a little livid depending on the day), wondering WHY ON EARTH no one on your prenatal healthcare team told you what you've now come seeking on your own: that you can and should proactively 'pre-hab' your core during pregnancy and rehab your core after pregnancy?
...Who is feeling overwhelmed because you aren't clear on how to either proactively avoid or finally experience freedom from symptoms of core dysfunction (unpleasant stuff like low back pain, incontinence, etc.)?
...Who is feeling motivated and excited to safely and confidently restore core function and overall strength so that you can feel at home in your body, and keep up with and enjoy your family, hobbies, and personal or professional goals?
HERE'S THE DEAL:
I have been where you are, and I was massively frustrated by the lack of clear, reliable answers (you've probably noticed that reliability and clarity are BIG problems in the prenatal & postnatal fitness space). So I earned the credentials and created the precise solution that I wanted and needed -- and now I'm sharing it with you!
If so, then you probably already know that you need
Reliable,
Specific-to-You,
Easy-to-Implement Guidance, and a Workable Plan.
So I'll spare you the speech.
I know that there is no need to be redundant and convince you of something that you already intuitively know and feel in your body.
After all, you probably already know that working with a qualified, holistic specialist is the key tipping point that will allow you to get back into your favorite exercises or physical activities;
And will reignite your confidence and faith in your body as you take on your demanding days.
You've probably also heard that standard core exercises are insufficient and, in many cases, counterproductive for pregnant and postpartum women;
And that many of the physical symptoms that are considered to be normal experiences for women during and after pregnancy do NOT have to be an ongoing part of your life.
You wise mama, you!
Ready for the good news?
This
Straight-Forward,
Evidence-Based, PROVEN
Program
will...
Dramatically Improve Core Function and Appearance
Once you have the right training program that effectively addresses your wonderfully-created body's needs, you will be able to understand and master the life-giving ability to tune in and connect with your core like never before, and effectively, progressively strengthen your core and body in order to achieve your goals. Doing so can improve and even resolve common common complaints (like the frustrating 'still pregnant look,' low back pain, urinary incontinence, or general core weakness).
Deepen Your Understanding and Awareness of Your Prenatal or Postpartum Body and Core
Knowledge produces understanding, and understanding produces compassion: our pregnant and postpartum bodies need both enhanced understanding and compassion following the resoundingly impactful experiences of pregnancy and birth. Learning about your body's processes of adaptation and recovery will change the ways in which you perceive, care for, exercise, and nourish her, informing your goals and improving your results.
Fortify the Foundation of Your Stability and Strength
Healthy core function and functional strength are key components of your ability to take on the intense physical demands of motherhood, keep up with and enjoy your children, safely engage in your favorite exercises and physical activities, relieve aches and pains, and feel sexy, confident, and strong.
Proactively Equip Your Body for the Future
Birth and Postpartum Recovery:
If you currently are pregnant, you have the exciting opportunity to proactively 'pre-hab' your core and body in preparation for your baby's birth and for your postpartum recovery.
Planning for a Future Pregnancy:
If you feel you may not yet be done growing your family, doing your part to make sure that your core is healed and functioning well will be a serious game-changer for your next pregnancy, birth and postpartum recovery.
Menopause:
Due to diminished estrogen levels associated with menopause, symptoms linked to long-standing core and pelvic floor dysfunction tend to set up shop, EVEN IF you had been asymptomatic (without symptoms) previously. Don't allow you core and pelvic floor to be at an early disadvantage, by taking early action.
Enable You to Become the Strongest, Most Confident, Most Knowledgeable About Your Body You've Ever Been
Pregnancy AND postpartum BOTH are places of honor and strength, not brokenness. You can be your STRONGEST, most CONFIDENT, HEALTHIEST self after babies!
Now, even though the desire to safely and effectively strengthen your core and body during and after pregnancy is alive and well...
The process involved in actually doing it is annoyingly unclear:
You have been cleared for exercise by your obstetrician or midwife, but maybe your body and core feel distinctly different than ever before.
You may feel frustrated as you see improvements in strength and tone to other areas of your body, but it just feels like your core is stalling out, and it's holding you back.
You're pretty intrinsically motivated and relatively committed to prioritizing your long-term wellness and to restoring your body, but you don't definitively know what to do and how or how often to do it.
Not only is your life busy and you don't have energy and time to waste on ineffective solutions, you're also concerned about doing more harm than good, and of unintentionally causing or perpetuating damage.
You are working hard to do the right things: you're making modifications, trying to "listen to your body," and learning what you can online by watching YouTube videos or following fit moms on Instagram...
But there's a raging sea of information out there, and distinguishing opinion from evidence-based recommendations isn't easy or straight forward. Plus it can feel overwhelming to decipher what is appropriate for your body. So even with the mountain of free resources available, perhaps you've quietly wondered whether you're doing the right exercises the right way, making it even more challenging to stay motivated.
Perhaps in your most frustrated or defeated moments, you've let go of hope that your body could ever regain or surpass its pre-baby abilities and composition;
Or you've persuaded yourself to let go of certain fitness goals or beloved physical activities that now feel incompatible with your body.
If you're super committed, maybe you've purchased an online fitness program, assuring yourself that you'd stick with it, only to find yourself stuck or stalled. So many would-be-, should-be-healed, -strong, -thriving women fall victim to programs that prey on our insecurities and information-overload, unethically promising drastic, quick results... but then they're left without adequate support and really solid, super clear recommendations.
And here's the thing...
5 Reasons Most Core-Targeting Fitness Programs
Fail Women
(and How to Ensure Yours Doesn't Fail You!)
Promising quick-fixes not backed by science or evidence, with a misguided focus on appearance over function
It is incredibly frustrating that this happens, but the reality is that unethical coaches and healthcare providers stand to profit when you believe the lie that you need to bounce back ASAP and that your body needs fixing.
The truth is, pregnancy has profoundly impacted and transformed your body, and this merits a degree of knowledge, skill and care that inherently is more refined and more specific than for someone who has never been pregnant.
With the right program and coach in your corner, you can be your strongest and healthiest version of you this world has seen yet!
Either failing to acknowledge or failing to have a plan in place to provide effective support, given that most women will struggle with properly executing core exercises when they are first learning them
When it comes to effective deep core training, getting the subtle muscle contractions right matters - and most women will struggle to do them correctly when they are first learning. One reason for this challenge is that many women will be learning to bring conscious awareness to muscles that, until now, they likely haven't had to or haven't known how to give much thought at all. Banging out corrective core exercises isn't enough - doing them correctly is the key, and this requires quality coaching and support.
Progressing exercises either too quickly or insufficiently, and failing to adequately prioritize functional core training
There is an art and science to identifying the right combination of exercises to challenge your core at the level that is appropriate for you...
Make it too challenging, and you can over-tax and strain the muscles and connective tissues. But err on the side of caution and make the program too basic, and you'll miss out on progress.
Plus, life is 3D: you're moving, twisting and lifting all day long. Your life is demanding and dynamic. You don't live your life on the floor, so your core training shouldn't be limited to the floor, either.
Misguidedly assuming that personal experience is equivalent to qualification
I am a mother of two children just 17 months apart, and I have restored my own healthy core function after living with impairment from diastasis rectus abdominis. This improves my ability to empathize and communicate with fellow moms, but it cannot stand-in as my qualification to coach postpartum women.
While we all respect the school of hard-knocks, don't overlook the importance of your trainer's education and formal training, especially as it relates to the unique experiences, needs and considerations of postpartum bodies.
Failing to account for and address the variety of variables at play within the bodies of pregnant and postpartum women that impact muscular and connective tissue function and strength
Your body is miraculously, wonderfully complex and unique. So it's probably unsurprising to learn that there are a variety of factors at play in the restoration and fortification of core function.
Creating an authentically interdisciplinary, holistic approach requires innovative, connection-oriented professionals who aren't threatened by collaboration, and this is surprisingly rare.
Want in on a Little Secret?
(Duh!)
Even though we KNOW that our cores need to be lovingly 'prehabbed' during pregnancy and rehabbed after pregnancy...
There are a lot of non-evidence-based, opinion-heavy and personal-experience-heavy recommendations being offered to women.
And the barriers to holistic restoration during and after pregnancy are many and problematic.
The main reason for this?
A lack of actionable, evidence-based recommendations that actually help women achieve their specific goals in the context of their unique body, experiences, and preferences.
But as long as you can avoid the biggest issues that prevent most women from effectively using exercise to celebrate and strengthen their bodies,
You're golden.
The key ingredient to all of this is the know-how to confidently, safely, and deeply restore and strengthen your core and body...
And with your permission,
I would love to show you how to do just that!
Introducing...
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A pelvic-floor-therapist-endorsed program for women who are in any stage of motherhood who want to strengthen their core + pelvic floor from the ground up;
And the only holistic program of its kind that masterfully addresses the variables essential to your Deep Core's function, in which everything is broken down into simple-to-implement steps
Inside CORE CAMP You Will:
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Target the variables* most important to prenatal & postpartum Deep Core restoration, and feel way stronger.
*Awaken the muscles of your intricate and dynamic Deep Core System, melt muscular tension to pave the path for strength, train essential static and dynamic stability, and use nourishment to begin healing your gut, balancing your hormones, and restoring your body.
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Understand your core and pelvic floor better than ever before, and feel so much more connected to the muscles of your Deep Core.
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Receive the tools to fully heal and competently restore & fortify your Deep Core's function and strength.
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Experience freedom from the symptoms of core dysfunction that are weighing you down including (and not limited to) stuff like low back pain, incontinence, etc.
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Love seeing definition in your abs starting to peek through and then become increasingly pronounced, and noticing the way your progressively tighter tummy looks in the mirror and feels in clothes. These feelings will be AMPLIFIED as you continue to practice and implement your new skills.
Here's the Play-by-Play
Phase 1
The thoroughly-researched and carefully-organized lessons within the Phase 1 modules equip you with need-to-know knowledge and context regarding your prenatal or postpartum body without all of the overwhelm or time-consuming fluff. This convenient format allows you to go at your own pace and revisit lessons again and again.
MODULE 1: Digging Down to the Surprising, True Roots of Your Symptoms to Awaken Physical Restoration
MODULE 2: Re-Calibrating Your Deep Core System with Your Breath
MODULE 3: Awakening the Muscles of Your Dynamic Deep Core System with the Core-Restore Stairway
MODULE 4: Mastering the Art of Listening to Your Body and Mindfully Moving During Exercise and Life
MODULE 5: Deep-Core-Revitalizing Releases That Feel SO Good
MODULE 6: Experiencing Joy and Better Results in Your Prenatal & Postpartum Fitness Journey with the Nervous System Mindfulness Approach
BONUS MODULE: Healing Your C-Section Scar
+ The Restorative Nourishment Framework, Phase 1 for pregnancy and your fourth trimester so that you can nip postnatal depletion in the bud
+ Restorative Sleep Guide
Phase 2
+ 6-Week Customize-able COREctive Exercise Blueprint that can be done at home or the gym in as few as 15 minutes a day; and that shows you exactly what to do, when to do it, and how to do it with guided video tutorials for every exercise
+ The Restorative Nourishment Framework, Phase 2 for your wellness journey beyond your fourth trimester
Meet the Passionate Team of Content Contributors & Reviewers
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Holistic Prenatal & Postnatal Coach Samantha Dorsey, CPT
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Pelvic Floor Therapist Dr. Kelsey Beach, DPT
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Pelvic Floor Therapist Dr. Addie Long, DPT
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