FINDING JOY & INSPIRATION
AS YOU HEAL FROM THE INSIDE OUT
FINALLY A POSTPARTUM REHAB PROGRAM THAT CONNECTS THE MIND AND THE BODY TO CREATE REAL HEALING. GET STRONGER PHYSICALLY AND CLEARER MENTALLY SO YOU CAN BE THE BEST MOTHER YOU CAN BE.
KEEP SCROLLING
>> You feel like you have an unstable core and
getting back to an exercise routine feels far away.
>> Leak a little pee when you sneeze or jump.
>> Still feel achy and pregnant even years later.
>> Experience chronic lower back pain since giving birth.
>> Diagnosed with Diastasis Recti or pelvic floor dysfunction. Maybe you even worked with a Pelvic PT but
still feel like you aren't where you want to be.
>> Uncomfortable with your belly and feel bloated.
>> You've had a cesarean and were given no
information on how to rehab and return to
exercise.
>> Feeling anxious and overwhelmed with motherhood,
wanting to find some time for yourself.
>> Ready to feel better and have an exercise routine.
Yes? Then this program is for you!
YOU AND YOUR FAMILY DESERVE A MOM WHO IS HEALTHY, CONFIDENT, AND HAPPY!
Dealing with Diastasis recti, pelvic floor dysfunction, and chronic pain is exhausting. Not all exercise is created equal and unfortunately many fitness programs do not know how to help women heal from the inside out postpartum. It takes a whole body approach that isn't just spot treating with kegels to truly heal. Our body and mind is deeply connected and needs to be treated together.
After this 6 week course you will feel stronger physically in your core, reduce pelvic floor & urinary incontinence symptoms, relieve chronic pain and move better with more energy. Have the skills to exercise safely and most of all effectively.
I totally get it's hard to find time for self care as a mom. Exercise should bring joy and allow you to feel inspired. That's why every workout starts with a brief mindfulness check in and then moves into accessible low impact cardio with some bumping tunes. We tune into our bodies, breath, sweat, smile and get strong.
Through a combination of effective core and pelvic floor rehab, therapeutic yoga, and meditative affirmation work you will get closer to your true self again and your entire being will feel more energized and confident.
You don't have to live with anxiety and pain anymore. With Rebuild Reconnect To Your Core you can heal your pelvic floor, strengthen & reshape your belly and get back to the activities you love doing.
Hey there,
I'm Sara!
I've been an athlete and dancer my whole life. With that lifestyle, I've experienced many injuries & spent a lot of time in physical therapy. It's what inspired me to go to massage school 25 years ago and also led me to study and teach yoga and meditation as a way to manage pain. From both personal experience and working with many clients, I know injury in the body always has an emotional component. The body keeps track. If we work with the emotional body AND the physical body, healing outcomes are better.
I became a mom in 2015 and experienced some deep internal tearing of my pelvic floor that led me down the path I am on today. I had Diastasis recti, Pelvic floor dysfunction and some serious anxiety. It was shocking to find the lack of information and resources available to help me heal. I noticed there was a huge gap between working with a pelvic floor PT and getting back to my previous athletic activities. Thus my current life passion took hold. I studied with many specialists and eventually started teaching group classes for postpartum women. As a postpartum exercise specialist, mindful strengthening coach, massage therapist and yoga teacher, I've had great success helping women heal. I am so excited to create an official program that makes it easy and clear to get back to feeling vibrant physically and mentally again.
I have been where you are mama and know it's really hard.
You will get better and this will pass. I love working with women to help them heal their bodies and support their hearts with inspiration. Parenting can be a spiritual journey of growth. Healing ourselves is one of the most profound gifts we can give our children.
I DESIGNED THIS PROGRAM SO THAT YOU CAN:
>> Exercise safely while also getting your groove on.
Moms are busy & time is limited. Our workouts
should include joy!
>> Get back to running, dancing, jumping on a
trampoline, lifting weights, without leaking pee, or
experiencing pain.
>> Feel stronger, more confident and centered in who
you are.
>> Have the emotional support & space to
acknowledge and let flow the emotions related to
your postpartum journey.
WHEN YOU JOIN
REBUILD RECONNECT TO YOUR CORE...
You become a member of an intimate group of women on a similar journey. I'm limiting the group in order to allow more access to me so I can answer your specific questions, get to know you better and design more individualized sequences.
HERE'S WHAT YOU'LL RECIEVE:
6 MODULES BROKEN DOWN EACH WEEK YOU CAN DO AT YOUR OWN PACE AND HAVE LIFETIME ACCESS TO.
A WEEKLY PLAN
Each Sunday evening you'll receive an email with a clear schedule & plan for the week ahead to track progress and keep you on track.
It will include:
- The theme of the week with, journaling prompt and affirmation plan for self inquiry to get inspired, centered and know your purpose. Also probably offer a few short meditation practices.
- Five 15-20 min step by step instructional videos designed to strengthen and rehab your core. One video being focused on low impact joy inducing dance cardio. One video focused on mobility and releasing fascia. (30 videos in total through the whole course)
- Each week there is an offer to increase challenge as well as modifications offered for more individual injuries and rehab. With a smaller group, I can tailor our workouts to specific needs throughout!
ESSENTIAL CORE FOUNDATION CLASS
This 30 min video is where you learn the WHAT, WHY & most important HOW of lifting and releasing your pelvic floor & deep core muscles. We will use these techniques in all our workouts at a faster pace.
- learn the basic anatomy so you can visualize as you activate.
- Know how to assess and correct your habitual posture and breathing patterns to prevent more injury and allow for healing.
- Receive womb breathing technique to do daily for just 5min that will enhance everything in your healing process.
A WEEKLY LIVE WORKOUT CLASS + Q&A
- Every Tuesday at 9AM PST we will have a live workout class on Zoom followed with Q&A. Getting our sweat and healing from the inside out. A recording is always made and will be sent out within 2hrs after class.
A NEW SPOTIFY PLAYLIST FOR EACH MODULE
- Specifically curated tunes to get you sweating and smiling. Shaking your booty is very good for your pelvic floor! ;)
A PRIVATE FACEBOOK GROUP
- Create some community and accountability within our small supportive group of mamas on this journey. Plus have a way to ask me all your questions.
PLUS,
THESE BONUSES!
PRIVATE ONLINE COACHING SESSION
$220 VALUE
1 hour private online coaching session with me to be used anytime during the 6 week course. Get expert eyes and ears on your specific issues and receive detailed action steps for moving forward. You'll receive the recording to keep forever. We will dive into specific injuries, challenges and posture so that you know exact strategies to get the results you want.
FASCIAL MASSAGE + NERVOUS SYSTEM REBOOT
$90 VALUE
Relieve pain and soothe the nervous system. Get better movement through targeted fascial manipulation and incorporate all the best scientifically proven techniques to increase vegal tone, sleep better, decrease inflammation,
& boost your immune system. Designed specifically for moms by an expert massage therapist who is also a mom and knows exactly what it is like.
HAPPY HEALTHY PELVIC FLOOR YOGA
$60 VALUE
Enjoy moving, breathing & flowing from your womb. Relax & lengthen muscles to allow for better blood flow. Create space and cultivate awareness so you can truly feel into your pelvic floor. limited mobity in the chest, back and hips greatly effects the pelvic floor and abdomen. Yoga is one of the best ways to relax and soften muscles in order to better strengthen them.
Next program starting February
Curious what previous participants say?
"I got so much out of these 6 weeks and am so grateful I said yes to this! My core has always been on the weak side, pregnancy and birth didn't help that. Sara's course provided me with the tools and information to start strengthening my core from the inside out. After her workouts, feeling my deep abdominal and glute muscles was always a reward. I wouldn't be so sore that I didn’t want to go back (a common occurrence for me with other classes). She explains the connection between the exercise and the outcome, how to make the proper adjustments and ways to keep core body awareness throughout the day. I am aware of my core muscles getting stronger, and that prompted me to keep going. "
- Dana D. LMT & Mother of 2
“Do this course! Go for it, if you do it will change your life for the better and heal wounds you thought you might never heal. I felt overwhelmed with my life and bewildered by what fitness path would support me in moving forward safely but effectively. I loved how simple and bite sized everything was and the emotional support provided. Plus, it's FUN. My Diastasis significantly improved, I stopped the sneeze pee & my back pain is gone. Most of all though, it’s improved my mental outlook and hope for the future. I can see where I'm going, I want to keep going and start enjoying things like surfing and cycling that I thought might not be fully accessible to me in the the state that I was. I am stronger, happier, I feel better and I look better. ”
- Wisteria Lofler, mother of 2
"You CAN totally fit this in while parenting! RRYC is a really beneficial way to explore areas of your body that may need healing, strengthening, or releasing. It gave me a positive focus and normalized postpartum problems. I feel like I got my body "back" in the way we wish everyone meant-- that is, I feel fully in my body and amazed at what it can do. I feel better able to access my abdomen and pelvic floor after the 6 weeks. I'm routing out layers of negative thinking I didn't know were there. I plan to share this information with my community of postpartum & labor doulas, as I believe we are vulnerable postpartum and could use wise information and support in rehabilitating our bodies better from birth. "
- Sara Nolan
"This is a great program with a ton of flexibility and support to customize to what you want, need and have capacity for. I felt supported and encouraged, without pressure to do more than I was realistically capable of. Sara weaves in the mind/body/spirit connection we all need through journal prompts and different focus areas each week, and has a steady tone of support and encouragement throughout the components of the program! "
- Sophie Bloch
“In the past few years it become apparent that my back pain was a daily issue, that if I didn’t take the time every day to tend to it got worse. Now that I am pregnant I can see that there is a system of issues happening. This course was incredibly designed for someone like me. I really need some tuning in, getting really clear about my anatomy, strengthening, stretching, breathing, creating a mindset. This course is all that and more. I feel embodied, strong and resilient! ”
- Dr. Nicole Rodriguez
FAQ'S
Q: HOW MUCH TIME WILL IT TAKE TO DO THIS PROGRAM?
A: I suggest planning on about about 2 - 3 hrs a week. 5min daily womb breathing, 3-4 of the 20 min workouts on your own and one 45min live group coaching class.
Q: WHAT SUPPLIES DO I NEED FOR THIS PROGRAM?
A. Sturdy hard surface chair, 1 medium sized Pilates ball or a small pillow, 2 tennis balls, light or medium looped resistance band and potentially a 5 or 10lb weight depending on where you are starting from.
Q: HOW LONG DO I HAVE ACCESS TO THE MATERIAL?
A: Lifetime access. You can download all the recordings from drop box.
Q: AM I TOO FAR POSTPARTUM FOR THIS TO WORK?
A: It's never too late to heal and strengthen your core. This information and exercises are pertinent and helpful at any time. I personally still sprinkle in some of these exercises into my fitness routine as maintenance.
Q: I CAN'T MAKE IT TO THE LIVE SESSIONS. WILL THERE BE A REPLAY?
A: Yes. A recording will be emailed to you.
Q: WHAT IF I HAVE QUESTIONS YOU DON'T ANSWER IN THE VIDEOS?
A: I intentionally made this a small group so I can answer individual questions. We will have a Facebook group to connect on as a group and is a great place for you to ask questions that I can answer. You can also email me anytime and ask more questions during your free personal session with me ;)
