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Click on an ‘Enroll’ button below to schedule or ‘JOIN THE WAITLIST’
Postpartum Coordinate + Connect Program
$40.00
This 4-week program is the starting point for your return to fitness postpartum.
This program is designed to begin the gentle process of reconnecting the entire core system with our breath + movement, reincorporate mobility to move stiff muscles and joints from all the rocking, bouncing, feeding, carrying a newborn (or newborns) entails and slowly, but progressively prep the body for your return to fitness.
So much healing continues to take place for many months postpartum and it’s important we take this time to rebuild and reconnect to not only set your foundation but also to prevent exacerbating any existing pelvic health symptoms or potentially creating new symptoms so you can be an athlete for life.
This program includes:
4 weeks of gentle movements and mobility to set your foundation for your return to fitness
a weekly affirmation to set your intention for each workout
instructional video on how to utilize your breath for support and reconnection
Strength + Conditioning for the Post-menopausal Woman
$159/month or $437 3-Months Pre-paid
This program includes a hybrid of in-person class and at-home workouts. Each week you will receive three days of Strength and Conditioning Workouts. Two workouts are done at home and one day each week we will meet in-person. You will also receive one Active Rest Day which includes some light conditioning, stretching and mobility work to be done at home.
This program focuses on
strength work for maintaining and building bone density and muscle mass
conditioning work for the cardiovascular system
strengthening particular joints such as the knees
balance training
increasing mobility
building core strength and stability
challenging the central nervous system to respond quickly to help avoid falling
mind/body connection and coordination
pelvic floor coordination and strengthening so as to mitigate pelvic health symptoms such as leaking, incontinence and prolapse not only in your fitness but also in your regular activities of daily life.
All programming is delivered on an app called True Coach. You can also message me at any time through the app with any questions or need any additional coaching on the days we are not together.
Fitness Consultations
$85.00
For some athletes, a little guidance can go a long way. Perhaps you are an athlete already involved in a fitness regimen you love and could use some support and extra coaching specific to you during your pregnancy or postpartum. During these consultations (remotely via Zoom or in-person and up to 60 minutes in duration each) we can discuss:
Where you currently are as an athlete, where you would like to be and how to best get you there
Pelvic health symptoms to be aware of
Strategies for movement modifications
Breathing strategies to utilize during pregnancy or reintegrating into fitness postpartum
Your tendencies in activities of daily life
Any symptoms you are currently experiencing/strategies for managing them and how you are progressing forward
My goal is to help set you up for longterm athleticism so ultimately, you can confidently make the most informed decisions for your body when it comes to your fitness. I am also happy to collaborate with your Pelvic Floor Physical Therapist as well so together we can create the most comprehensive plan for you.
Remote Coaching + Custom Programming
from $209-$329 per month, Click ‘JOIN THE WAITLIST’
If you are an athlete who is not located in the San Antonio, TX area or who just prefers to train on her own, remote programming that is specifically tailored to your needs for where you are in your pregnancy/postpartum journey is an option for you. Each month you will receive:
2-4 days of strength and conditioning programming each week + 1-2 days of programming for active rest days delivered through the TrueCoach platform
Unlimited communication through the TrueCoach messenger
Custom programming that evolves with you - I will review your workout results each week/any videos you provide and adjust your programming each week as necessary
One initial Assessment Consultation (during which we will assess your movement, review your fitness preferences, breath strategy, access to equipment, up to 60-min in duration) before your program begins.
Monthly Check-In Consultations during which we will discuss your progress, your goals and any adjustments we need to make to movement modifications/breathing technique.
I will program for where you currently are as a pregnant or postpartum athlete, laying a foundation and progressing as needed supporting you along the way to get you where you would ultimately like to be. Your programming will take into consideration any symptoms you are currently experiencing and we will work together to discover strategies to manage them and best set you up for longterm athleticism. I am also happy to collaborate with your Pelvic Floor Therapist and provide analysis of any videos you provide during our check-in calls.
Coaching Consultations + Personal Training Sessions
$110.00 per session
During these consultations (in-person and up to 60 minutes in duration each) we will:
Each session will include a full workout customized for you and your fitness level and preference
Establishment of pelvic health awareness and discussion of any symptoms you are currently experiencing
Integration or adjustment of strategies for managing and improving pelvic health symptoms over time though strength training, movement and breath coordination
Custom and progressive programming that evolves with you to help increase strength, mobility, agility and coordination over time and meet your fitness goals
My goal is to help set you up for longterm athleticism so ultimately, you can confidently make the most informed decisions for your body when it comes to your fitness. I am also happy to collaborate with your Pelvic Floor Physical Therapist as well so together we can create the most comprehensive plan for you.
Introduction to Pregnancy & Postpartum Fitness Informational Workshop
$50.00
This workshop will give you and your group an introduction to how to best approach fitness during pregnancy and postpartum as we discuss the importance of taking into account individual considerations for each athlete.
WHO IS THIS WORKSHOP FOR?
•Pregnant athletes
•Postpartum athletes (it doesn't matter how long ago you had a baby, postpartum is forever)
•Anyone considering having a baby in the future
•Athletes who experience pelvic health symptoms (i.e., leaking, incontinence, pain, prolapse) and want to improve athletic performance
•Coaches and other professionals who work with pregnant/postpartum athletes
•Partners and friends of pregnant/postpartum athletes who would like to support them during this season of their athleticism
•ANYONE who is interested!
WORKSHOP TOPICS
In this 3 hour (approximate) workshop we will focus on the following:
•Why “listening to our bodies” during pregnancy and postpartum is not enough
•Combating "athlete brain" and the pressures of "bouncing back" after baby
•Basic physiology, how the core is an interconnected system and breathing strategies to help support core/pelvic floor function
•Symptoms to recognize (leaking, diastasis recti, pelvic organ prolapse, pelvic pain)
•Managing symptoms during pregnancy and postpartum in fitness and activities of daily life
•Considerations and coaching suggestions for training during pregnancy and reintegrating into fitness postpartum
I am here to help navigate your individual needs and answer your specific questions throughout the workshop. My goal is for us to create an inclusive community during our time together in which you feel fully supported and empowered to move forward in your fitness, no matter where you are in your journey.
Small Group Class Series
$250.00
Throughout the year, I offer small group classes of up to 8 athletes for pregnant and postpartum women in a 6 week long program,(2 classes/week).
In this class we get to create a supportive, inclusive community of women where you feel totally supported. Working with a small group also allows the opportunity for me to:
learn about you as an athlete
understand your individual needs and goals for longterm athleticism
observe your tendencies and how you move
create individual strategies within a class setting
suggest breathing techniques to help manage symptoms in your fitness and everyday life