BIRTHFIT LEADERPREGNANCY + POSTPARTUM COACH
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Coach Cat
I am a strength athlete and I have found that as my made my way through the fitness landscape that women are sorely left behind or ignored during our times of transition - puberty, pregnancy, postpartum and menopause. Our lives and our time constraints and our bodies change enormously throughout our lifetimes. Usually the young guy (caveat I have had the pleasure of having very accomplished, human-first coaches who respect my mental-emotional and physical state so this is not a blanket statement) coaching us has no clue and; therefore, in the name of safety (or ignorance) backs away during these times when it would be better to lean in and offer substitutions, education and scaled progressions as well as a listening ear. I’d recommend her to any mama who’s looking to get back into movement post-babe and unsure of where to start or just needing the accountability to make it a priority. |
How and why can you take action?
You hear the advice all the time -
You hear the advice all the time -
- Muscle is the key to metabolism.
- Muscle and bone loss occur as we age.
- Women should strength train.
- Strengthening your back will help with neck and shoulder pain.
- Exercise so you can keep up with your kids.
The Postpartum Program
8 sessions, 2 times a week for 4 weeks of virtual group training to restore, rehab and strengthen your body, mind and soul.
16 sessions twice a week for 8 weeks $500
8 sessions, 2 times a week for 4 weeks of virtual group training to restore, rehab and strengthen your body, mind and soul.
16 sessions twice a week for 8 weeks $500
- core training
- back and butt exercises
- space to honor the natural transitions of the postpartum body
- posture enhancement to address common movements
- Pre and post series check in one-on-one to gauge progress, celebrate wins, and set new goals
- how to stretch hot spots like the chest, neck, back and glutes
- bodyweight strength moves you can do anywhere
- figure out a plan to get you back to your sport of choice
- teach you how to monitor your diastasis recti (abdominal separation) and refer you to physical therapy or pelvic floor physical therapist if it looks like you need more specific attention
What to Expect
- A program designed for you with time to reassess your goals as you gain strength and confidence.
- To learn the fundamentals of good form for maximum safety, how to gain strength for optimal physique and improve mobility for a pain-free life. You will gain confidence and a feeling of self-agency.
- My style is supportive and judgement free. Whether you’ve been lifting and are returning to sport or you are an absolute beginner, let me be your guide, cheerleader and coach. You will work within your comfort level to expand your boundaries.
- Personalized attention to your needs and goals after a careful initial assessment.
- Low impact, natural movement to restore your body
MORE ABOUT ME
I have dabbled in CrossFit and I get why people LOVE it, but it doesn't always lend itself to the postpartum period where we need to rebuild and reconnect with ourselves (and our pelvic floors and core). I have also been known to Sun Salute and even had a brief spell of barre addiction. I have run half marathons and was a competitive high school swimmer and played soccer. Spin is still a place that feels like a very sweaty meditation and I love a long, long walk or a short, short sprint. My favorite training is with sandbags, strongman stones and a sled - functional, heavy training that makes me ready for anything life throws at me. So it doesn't matter what your sport is even if it's hiking, cycling or the infrequent walk, you need to reconnect with your body in the postpartum period. There are plenty of people including me who can help you do that.
I did my Postpartum Corrective Exercise training with Dr Sarah Duvall, DPT . She is a mother herself, a physical therapist, rock climbing enthusiast and all around good egg who is focused on attainable goals and the reality of the postpartum situation. Her website has some great articles. She taught me a lot of what I know about letting a diastasis recti heal.
Check out Considerations for Returning to CrossFit after Pregnancy from Girls Gone Strong, a beautiful resource for all things female and strength training. Girls Uplifting, started by my friend Beth Adamec, encourages girls and women to embrace their power and claim their space in the world by maximizing their strength potential through powerlifting. They also have a resource of coaches who train female powerlifters. BirthFit upholds four pillars of fitness, nutrition, mindset and connection and I am deeply rooted in their style of teaching as I have completed the BirthFit training.
I did my Postpartum Corrective Exercise training with Dr Sarah Duvall, DPT . She is a mother herself, a physical therapist, rock climbing enthusiast and all around good egg who is focused on attainable goals and the reality of the postpartum situation. Her website has some great articles. She taught me a lot of what I know about letting a diastasis recti heal.
Check out Considerations for Returning to CrossFit after Pregnancy from Girls Gone Strong, a beautiful resource for all things female and strength training. Girls Uplifting, started by my friend Beth Adamec, encourages girls and women to embrace their power and claim their space in the world by maximizing their strength potential through powerlifting. They also have a resource of coaches who train female powerlifters. BirthFit upholds four pillars of fitness, nutrition, mindset and connection and I am deeply rooted in their style of teaching as I have completed the BirthFit training.
TESTIMONIALS
Catherine’s postpartum class was the first physical exercise I had attempted in months and it was exactly what I needed. It felt so good to reawaken muscles I’d forgotten I had! I was definitely feeling unmotivated to start from scratch and Catherine gave me the inspiration to get moving again in a supportive, fun, and low-pressure environment. She is adept at designing workouts that are challenging but accessible, and her knowledge of the postpartum body (and mind) is invaluable.
Allyson Naideck, Montclair, NJ
After my last pregnancy, I had a hernia and diastasis recti separation. I was scared to workout. Catherine is such an intuitive trainer, encouraging me to know my limits while pushing my boundaries. Exercising with her has helped me understand exactly where and how to tighten and work my abs, which has eliminated my back pain. I have learned about the shoulder and arm muscles to stretch and strengthen to reduce my neck pain. I wish I had started with Catherine sooner!
Christie Rule, RN, Montclair, NJ
This past winter she assisted me in learning how to properly return to running. She taught me the importance of doing gentle exercise to build back up muscle and strengthen my core. She took the time to demonstrate and explain the importance of each exercise. I look forward to continuing my postpartum journey with her guidance.
Laura Pierotti, Montclair, NJ
I sought out Catherine’s postpartum exercise services after having my first babe. I was blown away with how hard having a baby was on my back and pelvic floor and Catherine was the perfect teacher to help me get back in shape. She was so kind and patient. I appreciated how she had multiple modifications for each exercise in case it didn’t feel right. I come from a Crossfit background and it’s often hard for me to slow down. Catherine was articulate and focused in showing me how slower and deliberate was better at this stage in my healing. I’d recommend her to any mama who’s looking to get back into movement post-babe and unsure of where to start or just needing the accountability to make it a priority.
Emily Eley, Montclair, NJ
Catherine’s postpartum class was the first physical exercise I had attempted in months and it was exactly what I needed. It felt so good to reawaken muscles I’d forgotten I had! I was definitely feeling unmotivated to start from scratch and Catherine gave me the inspiration to get moving again in a supportive, fun, and low-pressure environment. She is adept at designing workouts that are challenging but accessible, and her knowledge of the postpartum body (and mind) is invaluable.
Allyson Naideck, Montclair, NJ
After my last pregnancy, I had a hernia and diastasis recti separation. I was scared to workout. Catherine is such an intuitive trainer, encouraging me to know my limits while pushing my boundaries. Exercising with her has helped me understand exactly where and how to tighten and work my abs, which has eliminated my back pain. I have learned about the shoulder and arm muscles to stretch and strengthen to reduce my neck pain. I wish I had started with Catherine sooner!
Christie Rule, RN, Montclair, NJ
This past winter she assisted me in learning how to properly return to running. She taught me the importance of doing gentle exercise to build back up muscle and strengthen my core. She took the time to demonstrate and explain the importance of each exercise. I look forward to continuing my postpartum journey with her guidance.
Laura Pierotti, Montclair, NJ
I sought out Catherine’s postpartum exercise services after having my first babe. I was blown away with how hard having a baby was on my back and pelvic floor and Catherine was the perfect teacher to help me get back in shape. She was so kind and patient. I appreciated how she had multiple modifications for each exercise in case it didn’t feel right. I come from a Crossfit background and it’s often hard for me to slow down. Catherine was articulate and focused in showing me how slower and deliberate was better at this stage in my healing. I’d recommend her to any mama who’s looking to get back into movement post-babe and unsure of where to start or just needing the accountability to make it a priority.
Emily Eley, Montclair, NJ