CORE CONFIDENCE GROUP PROGRAM
A 12 week group exercise program for a stronger, more functional body so that you can learn how to diminish core & pelvic floor symptoms and get the strong, capable body you deserve
Next round starts fall 2023. Stay tuned for registration updates!
What if you could learn how to work with your body to diminish leaking, pain, discomfort, diastasis recti, prolapse, or weakness?
What if you could stop worrying you're making your symptoms worse just by lifting and carrying your toddler or lugging the groceries?
What if you didn't have to say no to the family hike or a game of tag in the backyard for fear of leaking?
What if your core could stop feeling like a "dead zone" so that you felt confidently supported throughout your day?
What if you could simply stop feeling like the only one who didn't "bounce back" postpartum and actually be supported to get hella strong with a community of like-minded women?
This is ALL possible
EVER CATCH YOURSELF THINKING...
I wish I didn't have to worry about leaking anymore every time I cough, sneeze or jump
I want to be able to run around with my kids, participate in activities, and do the things I love without having to second guess myself or worry about consequences
I want to actually feel strong in my body, core & pelvic floor so that I can confidently lift, move and balance knowing that I'm in control and well supported
I want to be able to move through life without having to think about my vagina(!) or wonder if I'm making everything worse
I want to care for my body as I age so that I can live life to tthe fullest, no matter what season I'm in
If you answered YES to any of the above, you're in the right spot!
I USED TO HAVE THE EXACT SAME DREAMS AND DESIRES FOR MY OWN BODY AND STRUGGLED WITH HOW TO GET THERE.
...until I learned how to take an intelligent approach to core and pelvic floor health that not only saw my symptoms diminish, but also gave me a better understanding of my body from the inside out
If you're looking to truly resolve your core, pelvic floor, back or hip pain issues, it's going to take a whole lot more than kegels and heel slides:
Your pelvic floor doesn't exist in a vacuum. Doing only kegels means your pelvic floor is well prepared for kegels, but what about more higher impact movements like running, jumping, coughing, or even tripping on a stair?
We need to look beyond "closing the gap" when it comes to diastasis recti. Did you know that you could have a small gap with poor core function, or a larger one with a core that works just fine? It's all about whether you can generate good core tension and the gap is only a tiny piece when it comes to overall core health and true core strength.
Spot treatment of symptoms isn't the answer. Your body isn't built like a car, it grows like a plant. That means everything works together- so we need to look beyond where your pain, weakness, or symptoms lie towards a more holistic approach that gives you a better understanding of your body and the messages it's trying to send.
Gone are the days when you have to suffer in silence, get brushed aside, or have your only option be invasive treatments like surgery. There is a better solution for you- one that empowers you with knowledge and confidence.
"Prior to meeting Alison I had seen two separate pelvic floor physical therapists in office but let me tell you Alison was able to do more for my core & pelvic floor virtually than either PT I had seen in person."
- Krista B., Mom of 2
WHO THIS PROGRAM IS FOR
Those who are looking to resolve their diastasis recti, pelvic organ prolapse, leaking issues, other pelvic floor issues, or persistent back, hip, or SI joint pain.
Those who want to support their bodies through life changes like postpartum or menopause.
Those who want to feel empowered in their bodies, are ready to learn more about themselves, and want to have strong, functional bodies for the long term.
Those who are ready to take their core & pelvic health seriously, and are ready and willing to prioritize this time for themselves.
WHO THIS PROGRAM IS NOT FOR
This is an exercise based program. If you have difficulty with movements like getting up and down from the floor or if you're not looking for a movement based approach, this may not be the program for you or you may be more comfortable with 1:1
If you are joining postpartum, you need to be cleared for exercise after your 6 week postpartum checkup before participating in the program. I would recommend waiting at least 8 weeks post c-section.
If you're not ready to devote small increments of time in your day (60 minute class once a week plus at least 10 minutes of homework exercises most days), this may simply not be the right time.
WHAT YOU GET
A LIVE 60 minute exercise class each week with recordings available for 7 days after each class. Live classes are Tuesdays at 7:15pm EST. You can register to attend live classes in-person or via Zoom. Please note that classes on May 16th & 23rd will be pre-recorded, however I will still be available in our chat for motivation and to answer questions.
Targeted exercises specifically designed to help you build functional strength and mobility so that you can start to see your symptoms, discomfort, and pain diminish
Q&A after each class so that you never have to feel lost or uncertain
A group zoom chat with Vivienne Stallwood, certified holistic nutritionist so that you can get actionable tips and advice to manage your symptoms and speed along recovery through diet.
Private WhatsApp group exclusively for those in the program for community, support & accountability
Detailed homework exercises & video tutorials to keep you on track throughout the week
Entry survey and monthly surveys to keep you on top of your goals and celebrate your wins
Video tutorials for foundational concepts, exercises, and a deeper dive into specific issues
Limited class size so that you don't feel like you're just a number.
Personalized attention so that you can get the experience of 1:1 without the hefty price tag
Instant access to all of the online course content upon registration (*Please note that with the split payment option it may take up to 24 hours to gain access to online content)
Option to attend live classes in-person (if you're in Thunder Bay, ON) or via zoom (wherever you are in the world!), with the replays available no matter how you attend
"After taking the 12 week core confidence program with Alison, I have noticed major progress and big changes in my body.
I started the program with pain in my pelvic floor from an overactive pelvis and a disconnected core. Throughout the program I started to notice changes in the way I was doing my daily tasks. I was more connected with each movement and my core started to strengthen and come into play. I was no longer "by passing "!
By week 4, my pain had almost entirely dissipated.
I am happy to say I have completed the program and went to an indoor trampoline park with my toddler and preschooler today. No leaking for this mamma. Just a whole lot of jumping!
Alison has been an integral part of my recovery. Alison is so knowledgeable in helping connect with muscles you didn't even know you had!
I cannot wait to work with her again in the future to continue my journey!"
Krista H., Mom of 2
After completing the program, you will have the tools and confidence to:
KNOW THE MESSAGES YOUR BODY IS SENDING YOU
KNOW WHEN A MOVEMENT FEELS RIGHT FOR YOUR BODY, WHEN YOU NEED TO MODIFY, AND HOW TO CHANGE YOUR STRATEGY FOR A BETTER OUTCOME
KNOW HOW TO MANAGE YOUR SYMPTOMS AND TO CONTINUALLY SEE THEM IMPROVE
TAKE WHAT YOU'VE LEARNED INTO ALL OF YOUR DAILY ACTIVITIES, FITNESS, AND DEMANDS OF LIFE
FEEL MORE CONFIDENT IN YOUR BODY
BUILDING FULL-BODY STRENGTH & MOBILITY SO THAT YOU CAN BE CAPABLE OF HANDLING ALL OF WHAT LIFE HAS TO OFFER IN A SUSTAINABLE WAY
SEEING YOUR SYMPTOMS, PAIN, AND WEAKNESS IMPROVE SO THAT YOU CAN FREE YOURSELF FROM PAIN, FEAR, AND DISCOMFORT
Choose Your Plan
Option to attend live classes in person (Thunder Bay, ON) or via Zoom (anywhere!).
Live classes run every Tuesday for 12 weeks from 7:15pm-8:15pm EST
One-time payment of
3 monthly payments of
One-time payment of
3 monthly payments of
*Please note that for monthly payments you will receive an email from me with instructions on how to complete your registration.
I joined the Core Confidence program for two main reasons: to become stronger and to be able to be active with my sons and participate in daily activities with confidence. Through my participation in the program, I was able to achieve both of those goals.
One of the biggest benefits I took from the program was that I learned how to fit movement into my busy schedule. I looked forward to the classes and the homework and realized that intentional moments of movement throughout the day could have more of an impact than rushing through longer workouts which I struggle to fit into my day.
I no longer feel the symptoms I was previously feeling, but I also know that if they return, I now have the tools to manage them so that I can continue to build my strength and confidence moving forward.
- Catherine, mom of 2
Calendars to keep you on track each week that fit into YOUR life. There are 2 versions of the homework exercise calendar: Express (10 minutes or less/day), Foundations (20-30 minutes/day). Homework is recommended 4-6x/week
Bonus strength videos that can be done safely alongside the homework when you're craving more
Information on the brain-body connection so that you can build confidence from the inside out, not allowing limiting beliefs to stand in your way
Informational videos that dive more deeply into specific topics so that you can always feel supported on your journey
What you'll need:
Yoga strap (or substitute like a tie or bathrobe belt)
2x yoga blocks
Mini resistance band loops
A set of light weights (or filled water bottles)
A small pilates ball or children's ball
WHAT THE PROGRAM IS
A 12 week program that is designed to help you feel strong and confident in your body so that you can learn how to experience the freedom and ability to do the things you love without worrying about leaking, pain, discomfort, or weakness
A holistic, movement based approach to resolving issues like diastasis recti, pelvic organ prolapse, leaking, pelvic floor issues, pain, or postpartum weakness that gives you full body strength and mobility and empowers you with knowledge about your body so that you can see sustainable change and get back to doing the things you love.
A deep dive into core and pelvic health broken down into tangible pieces so that you can easily implement them and not only get stronger in our class time together, but start to also notice changes in how you do your daily activities so that you're building a stronger, more resilient, more functional foundation in everything you do.
It is built on the foundation of my 5 pillar approach: CONNECT to your breath, TURN ON your deep core, ALIGN your body, MOVE in a variety of dynamic and challenging ways, and TUNE IN to your body for confidence from the inside out
- Karey, Entrepreneur and
Mom of 2 young boys (age 3 and 7)
"I struggled with leaking when being physical with my kids, running, or sneezing. I also experienced a lot of lower back pain and stiffness. Exercise didn't feel good to me AT ALL. It was becoming a chore to bend over to mop my floor, take out the garbage or pick up my kids. I didn't realize how much I was avoiding this until I got stronger and felt the difference in my body when I did go to do those things again!
My core strength has improved tenfold, my body confidence has soared and I am no longer holding back on play, or physical activity with kids in fear of leaking! I know how to properly support my body and the connection I have made to it has me more in awe of my own abilities. I feel stronger and more confident than ever. "
Want to hear more of what Karey had to say? Watch this video!
MEET YOUR COACH
I’m Alison, mother of 4, yoga enthusiast, movement nerd, and a woman on a mission to help mamas gain back confidence in their bodies so they can feel empowered to build the strength, function, and energy they desire to keep up with their busy lives. I am certified in core & pelvic floor corrective exercise, prenatal exercise, yoga, and functional training. I love sharing my knowledge, experience and skills with other women. I struggled with diastasis recti and pelvic floor weakness, and have been able to rehabilitate myself following my 5 part framework. I feel called to guide others to achieve the same.
BENEFITS OF THE
CORE CONFIDENCE PROGRAM
THE BEST OF GROUP PROGRAMS AND 1:1
This program is intended to take the best of group programs and 1:1 attention for an experience that holds you accountable, keeps you on track to get you the results you're looking for, and has personalized touches while still being more accessible than 1:1
ACCOUNTABILITY BUILT IN
You have the chance of making it to our weekly live class, but have the ability to access replays for a limited time to make sure the replay is not something that sits for a year untouched.
ALL YOUR QUESTIONS ANSWERED
Time for Q&A each week and a group WhatsApp chat so that you never have to feel lost or uncertain about what you're doing.
ENOUGH TIME FOR REAL CHANGE
12 weeks together. In this amount of time, most people are able to make significant, tangible progress towards their goals and understand how they can continue to improve symptoms and build real life strength.
Consistency is the key when it comes to building strength and resolving issues. Inclusive of our class time together, you'll want to be putting in effort to do the exercises 4-6 times per week. There are two versions of the calendar so that you can choose what fits into your life.
Ashley, professional & mom of 2
"Alison has a way of teaching that is validating, empowering, and engaging. Her prompts/cues are also so helpful! I've always struggled with vague statements from other instructors or them assuming you'll just know what to do, but with Alison, I really felt like she was able to use clear instructions and metaphors that made us all understand the correct way to be doing things. I know that these things will continue to help me in future exercises and classes.
I now feel more in control and aware of the connections between my pelvic floor and other areas of my body. I feel I have greater core strength and strategies to tap into how I'm supporting my body overall. I have noticed less leaking and feel I have a better plan in place to get back into more higher impact activities."
WHAT TO EXPECT
BUILD THE FOUNDATION
Find a connection to your deep core
Learn movements that will help you get strong & mobile in a functional way
Learn more about your pelvic floor
Build awareness of your current patterns and alignment, and how you can make it work better for you
Build on the foundation from phase 1 by adding more challenge
Get more in tune with your body so that you can feel confident in when to progress
Full body strengthening to get your body well prepared to handle the loads and demands of life
Dynamic, strengthening moves to challenge you and feel your body support you well
Challenge your body in moves like flexion & higher impact
Faster paced, varied exercises to help you feel confident in daily life and more intense exercise