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CORE FOUNDATIONS

12 WEEK 1:1 PROGRAM

Restore, strengthen & heal so that you can

live life with the body confidence you deserve.

A 12 week 1:1 movement program for women who have had babies that gives you the tools you need so that you can:

Stop peeing 

involuntarily

Strengthen your core

(& resolve diastasis recti)

Reduce back & other pain experienced post babies & increase confidence

Are you ready to experience the freedom and ability to do the things you love again without worrying about leaking, pain, discomfort, or weakness? 

...and do it in a way that empowers you with knowledge, giving you the confidence in your body you deserve? 

...so that you can be assured your body will support you when you're meeting all of the demands of your family and life?

THIS CAN BE POSSIBLE FOR YOU:

  • Enjoy running after your kids, jumping around, and even sneezing without worrying about leakage!

  • Feel strong in your core and confidently lift, balance, and move through your day knowing your body can support you

  • Reduce (or even fully alleviate) your symptoms so that you can go through life with more comfort and ease

  • Rid or reduce back pain, tension in your neck and shoulders, and overall body discomfort so you can spend less time on the sidelines and more time enjoying life

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HOW I WORK

I take a unique approach to core and pelvic floor issues by working with breath, alignment and movement patterns. All day long, your body is constantly managing the pressure and demands of life and motherhood. You're lifting groceries, carrying and helping children, cleaning, organizing, exercising and doing ALL the things. In order to manage all of this, your body likes to find the most efficient way of getting the job done. Unfortunately, that efficiency often means that your body makes compensations, which can lead to downward and outward pressure. This causes- you guessed it!- issues like diastasis recti, leaking or pelvic organ prolapse. By re-patterning and re-training our bodies, along with strengthening appropriately, we can start to find healing.

THIS PROGRAM IS FOR YOU IF:

  • You're ready to resolve your diastasis recti or pelvic floor issues and are looking for guidance

  • You struggle to stay consistent & need accountability

  • You're discouraged by what you may have already been told and are feeling broken

  • You miss being active and doing the things you love

  • You don't want core weakness, incontinence or prolapse to hold you back from fully participating with your family

  • You're tired of feeling shame and guilt about your body not being able to do the things it once could

  • You don't want to guess whether you're doing something right

  • You want to see real, sustainable change

  • You are ready to love your body again so you can say"YES!!" to what life has to offer

The Core Foundations 12 week program is specifically tailored to your particular needs so you can resolve your diastasis recti, leaking, prolapse, or pain

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After having my son I struggled to find time to fit in consistent exercise. When he was diagnosed with a severe disability, self-care pretty much went out the window. 

 

Four years of lifting my son and his heavy medical equipment left me with herniated discs through my spine and major back pain. I saw physiotherapists, chiropractors, and an orthopedic surgeon, and their recommendations were universal - I needed to give myself time to heal, and then build my core and back strength as much as possible. 

I had some reservations about committing the time and finances to an exercise program, but decided to view it as an investment in my health and well-being.

 

I'm so glad I took the leap and decided to work with Alison. She took the time to get to know me, my history, and my unique day-to-day needs. Our weekly workouts were always tailored to my fitness level, and focused on improving my core strength in ways that would be functional for my day to day life. 

Most importantly, I think the biggest change that occurred through the course of the program was my own attitude towards my body and health. I used to look at my body and feel frustrated with the post child weight gain, and choose intense, punishing workouts.  Now I see my body for what it is, the vehicle that lets me experience life, care for my son, and my family. It's worth treating with respect, and it's worth my conscious time and energy to strengthen and protect it. 

MEET NICOLE

Fitness

WHAT YOU GET

1:1 COACHING

  • Initial 60-75 minute assessment session

  • Eleven 45-60 minute sessions

  • Custom tailored exercises to meet your body's unique needs

  • We build strength over time in a way that is supportive of your body

  • We work toward your goals of what you want to be able to achieve

Sessions can be conducted via Zoom. Residents of Thunder Bay, ON have the option of doing in-person sessions

SUPPORT & ACCOUNTABILITY

  • Support when you need it- email me questions, I'll be there for you

  • I will check in with you regularly to keep you on track

  • Forget how to do an exercise? Feeling uncertain? I will be there with you to qualm your fears and make sure you're on the right track

HOMEWORK

  • When it comes to healing diastasis recti and pelvic floor issues, consistency is key. I will give you exercises to work on each week so that we can stay on top of your goals

BONUS RESOURCES

  • Downloadable Get Started Guide

  • Downloadable Keys to Success

  • Information on the pelvic floor and how the core system works

DURING OUR TIME TOGETHER I WILL GUIDE YOU TO:

  • CONNECT your breath and core so you can build a solid foundation that will allow you to optimize your exercises and resolve your postpartum issues such as diastasis recti, incontinence or prolapse.

  • TURN ON your deep core muscles and build the support system that will allow a responsive and reflexive core and pelvic floor so that you will see your leaking, pain, and discomfort diminish.

  • ALIGN your body from top to bottom so that your muscles can properly work together to do their job to support core & pelvic floor healing long term

  • MOVE your body in a variety of dynamic, challenging ways so that you can build functional and sustainable whole body strength.

  • TUNE IN to your body so that you know what it is telling you, empowering you with the confidence to have the strength, energy, and ability you need to do everything you desire!

You've been down the rabbit hole of looking for answers and you're beginning to feel like your body is broken and there's nothing you can do. I get it. I've been there. I can tell you there's a way back. There's a way back to feeling at home in your body. There's a way forward from pain and discomfort. Your body is simply presenting you with a problem- it doesn't know how to handle the demands of life properly right now. Let's work together to give it some solutions.

"I never regained my core strength after having kids. I was injury prone and often had to remind my kids to be gentle with me. Once my kids didn’t need reminding, they knew to be careful and our play had changed, I knew I needed help to correct my body. Alison offers exactly what I needed! She understands body movement (even over zoom). Her observation and knowledge has greatly improved my body awareness. I love how Alison can modify our sessions to best suit me. I am much stronger and I don’t have to worry how a wrong bend or jerk will set me out.  I can have true play with my kids.

I look forward to future maintenance sessions and to go further with core training. Thank you Alison!"

- Shannon

WHO AM I?

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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.

Your sessions will always be custom designed to meet you where you're at and progress you in a way that is smart, sustainable, and makes sense for your body.

If you're ready to move forward with feeling much more amazing in your body, or if you just want to see if this is the right solution for you, book a discovery call HERE. I am always honest about whether I think this program is a right fit, and am here to answer any of your questions.

Like to have all the info before you get onto a call? I get it, I would too. 

The entire program, including 12 private sessions, homework, email support, follow up, and customized programs is $1,327+tax. 

I also have an option to break the cost into 3 payments so that you can work it into your budget.

I know that it's an investment, but it's one that you get to make for your future, your lifestyle, and for YOU.

Prices in Canadian dollars

FREQUENTLY ASKED QUESTIONS:

1. What types of issues do you help with?

I help with a range of issues including diastasis recti, pelvic organ prolapse, pelvic floor issues like incontinence and painful sex, SI joint issues, pelvic pain, hip pain, and back pain.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. How much time do I need to commit to this program to get results?

We will meet weekly for 45-60 minutes. 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. The homework will be manageable- about 20-30 minutes on each of the days that you do it. I usually also recommend at least a 10 minute walk each day when possible.

8. What equipment do I need to get started?

The most essential equipment would be a yoga mat, 2 yoga blocks, and a yoga strap (or a substitute like a bathrobe belt). Depending on your goals and desires, we may also use additional equipment like resistance bands or weights.

9. Is this program available in person or online?

Sessions are conducted via Zoom. If you are a resident of Thunder Bay, ON you have the option to do in-person sessions at my home studio*. 

* Please note that in-person sessions may not be available during the covid-19 pandemic, depending on current government mandates

10. Do you accept credit card payments?

Yes, payments can be done via credit card or e-transfer.

11. 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. 

12. Do you work with pregnant women?

I do! I am certified in prenatal exercise and often work with women to have a more comfortable pregnancy, as well as better prepare their bodies for delivery and recovery.

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.