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CORE CONFIDENCE GROUP PROGRAM

A 12 week group movement program that gives you the tools you need to have a stronger, more functional body so that you can start to diminish core & pelvic floor symptoms and get the strong postpartum body you deserve

Next round starts September 21, 2021
Limited space available

What if you could resolve your core & pelvic floor issues so that you could handle the demands of life and motherhood without leaking, pain, discomfort or weakness?

Here's a secret..you can!!

Mommy Yoga

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 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 well supported
 

 

I want to be able to move through life with more comfort and ease, and less stress & strain

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.

"I'd had trouble with my SI joint for about 13 years. This SI problem affected me almost everyday, I was in pain, lifting was difficult, I had a hard time getting down on the floor to play with my kids, sports were out of the question. Alison has taught me that through targeted and controlled movements I can find pain relief, and more importantly function in my SI joint. I learned so much about my own body, I am more mindful of my movement, more confident in myself, and stronger than I have ever been since having my two girls."

- Serena

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Women on the Beach

WHO THIS PROGRAM IS FOR

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Women 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

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Postpartum mamas who are looking to build back strength in an intelligent, progressive, and functional way

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Women who want to feel empowered in their bodies, are ready to learn more about themselves, and want the confidence to move through life without pain, fear, or discomfort.

WHO THIS PROGRAM IS NOT FOR

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.
 
This is a movement 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're not ready to devote small increments of time in your day (30 minute class plus at least 10 minutes of homework most days), this may simply not be the right time.

WHAT YOU GET

  • Two LIVE 30 minute movement classes each week with recordings available for 10 days after each class. 

 

  • Both classes in the week will be the same so you don't feel like you're missing out on too much, or you can make it to both to stay accountable!

 

  • 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 30 minute 1:1 session with me that can be done at any time throughout the 12 weeks for more in-depth support for you & your body

 

  • Private Facebook group exclusively for those in the program for community, support & accountability

 

  • Detailed homework exercises 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 where applicable 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

"I had a diastasis around my belly button and slightly above and it was causing me back pain and also a “puffy” look to my stomach. I was finding myself in pain when trying to run after my baby and toddler and was scared to do movements to exacerbate my DR and back pain. The  program gave me an amazing framework and motivated me to put in the specific work I needed to help heal my core! Alison really helped me to connect the pieces of the puzzle that I was missing and I feel much more confident and strong in my core."

- Jana

After completing the program, you will have the tools and confidence to:

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KNOW THE MESSAGES YOUR BODY IS SENDING YOU

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KNOW WHEN A MOVEMENT FEELS RIGHT FOR YOUR BODY, WHEN YOU NEED TO MODIFY, AND HOW TO CHANGE YOUR STRATEGY FOR A BETTER OUTCOME

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KNOW HOW TO MANAGE YOUR SYMPTOMS AND TO CONTINUALLY SEE THEM IMPROVE

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TAKE WHAT YOU'VE LEARNED INTO ALL OF YOUR DAILY ACTIVITIES, FITNESS, AND DEMANDS OF LIFE

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FEEL MORE CONFIDENT IN YOUR BODY 

Along with:

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BUILDING FULL-BODY STRENGTH & MOBILITY SO THAT YOU CAN BE CAPABLE OF HANDLING ALL OF WHAT LIFE HAS TO OFFER IN A SUSTAINABLE WAY

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SEEING YOUR SYMPTOMS, PAIN, AND WEAKNESS IMPROVE SO THAT YOU CAN FREE YOURSELF FROM PAIN, FEAR, AND DISCOMFORT

SPECIAL BONUSES

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 mat

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)

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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.

  • 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

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.

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THE FINER DETAILS

THE BEST OF ONLINE PROGRAMS AND 1:1

This program is intended to take the best of online programs and 1:1 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

Accountability built in. You have the chance of making it to two live classes per week, but have the ability to access replays for a limited time to make sure it's not something that sits for a year untouched. 

ALL YOUR QUESTIONS ANSWERED

Time for Q&A each week and two 1:1 sessions so that you don't need to wonder whether you're doing something right or to get you the extra help you need

ENOUGH TIME FOR REAL CHANGE

12 weeks together. In this amount of time, most women are able to move past the rehab phase towards more challenging, dynamic movement so that they feel confident to take what they learned into their daily lives and anything else they do

CONSISTENCY GOALS

Consistency is often 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.


FREQUENTLY ASKED QUESTIONS:
 
1. Who is this program for/what types of issues does it help with?
This program is designed to help with a range of issues including diastasis recti, pelvic organ prolapse, core weakness, pelvic floor issues like incontinence and painful sex, SI joint issues, pelvic pain, hip pain, and back pain. This program is also an excellent way to rebuild strength postpartum.

2. Do I have to be in the first year postpartum to join?
Definitely not! This program is for any woman who is looking to make improvements to her core & pelvic health, or who just wants to gain functional strength in her body so that she can be more confident in her body, and feel more capable of handling the demands of life with less stress and strain.

3. I think I have pelvic floor issues but haven't gone to the doctor to discuss, should I?
While it can be a good idea to go to your doctor to discuss your pelvic floor symptoms and get an official diagnosis, it is not always necessary. A bigger concern would be ensuring there are no underlying issues preventing you from participating in a movement program.

4. Should I go to a pelvic floor physiotherapist?
I often recommend that clients get assessed by a pelvic floor PT. She can do an internal assessment and give you a good idea of what is going on based on that assessment. If you are uncomfortable going to a PT or there isn't one in your area, not to worry, women have seen amazing results from this work without having seen a PT.

5. What is pelvic organ prolapse?
Pelvic organ prolapse is when one or more of the organs in the pelvis (bladder, uterus, or rectum) slips out of its normal position and descends into the vagina. It can happen to varying degrees (mild to descending out of the vagina) and common symptoms include: a feeling of heaviness in your vagina, feeling like a tampon is falling out, feeling a bulge, pain during or after sex, continence issues.

6. What is diastasis recti and how do I know if I have it?
Diastasis recti is a separation of your rectus abdominis muscles (your "6 pack" muscles). The separation can occur anywhere along the midline of your belly. Most often for postpartum women, the separation is most prevalent at the belly button area. The most common symptom of diastasis recti is a bulging or bloated looking belly. You can click HERE for a video on a quick self-check. Remember, if you'd like an official diagnosis, it's best to see your primary care giver or a pelvic floor physiotherapist.

7. If I have pelvic floor issues, can't I just do kegels?
For a long time, kegels were the only answer given to women to resolve pelvic floor issues. We now know that kegels are not always right for everyone. In fact, many pelvic floor issues are a result of overly tight pelvic floor muscles, so kegels would only exacerbate the issue. Also, pelvic floor issues are usually not only a problem in the pelvic floor itself. Breath, movement and alignment patterns that force your pelvic floor into tight, tense, highly pressurized positions do not allow for those muscles to function properly, which is why a whole body approach can be so crucial.

8. How much time do I need to commit to this program to get results?
You will need to do at least one 30 minute class a week (either live or via replay). Outside of that time, I will give you homework to do that is best done 3-5 days of the week outside of our time together. There are two calendar options- an express calendar that has you doing a few exercises a day, or the foundations calendar, which will take you 20-30 minutes/day. There are also bonus workouts in the program if there are days you are craving a little more, but they aren't necessary. I usually also recommend at least a 10 minute walk each day when possible.

9. What equipment do I need to get started?
In class, we use a yoga mat, 2 yoga blocks, a yoga strap (or a substitute like a bathrobe belt), a set of light weights, and a set of mini resistance band loops. Depending on your goals and desires, we may also use additional equipment like resistance bands or weights.

10. Is this program available in person or online?
Live classes are conducted via Zoom with replay available for 14 days after class. 1:1 sessions are done via Zoom, but if you are a resident of Thunder Bay, ON you may be able to do the 1:1 sessions in person, depending on the current covid-19 situation.

11. Do you accept credit card payments?
Yes, payments can be done via credit card or e-transfer.

12. Do you have a refund policy?
As this is not a physical product, the program is not refundable. With all of my programmes, I encourage open dialogue and communication throughout, and am always happy to adjust our direction depending on individual requirements. If for any reason you are dissatisfied with the information provided to you, please communicate with me directly, and we will work towards an appropriate solution. 

13. How long after having a baby should I start a program to rehabilitate my pelvic floor?
While there are things you can do shortly after giving birth to start to reconnect to your core and pelvic floor, I recommend that you are cleared by your primary care giver at your 6 week checkup before beginning an exercise program. For this program, you must be cleared at your 6 week checkup, and for c-section, I would recommend being at least 8 weeks postpartum.