Prenatal Core 101:

6 Week Workshop Series

$250 for the On-Demand Program that benefits you AND baby


 

You’re pregnant, congrats! 

But…

you’re not sure what you can safely do for your core, how to workout, though you know you don’t want to rush to the bathroom every time you sneeze/cough/laugh/do a jumping jack.

Pregnancy can be a confusing time, so let the experts, Dr. Kate Goforth and Claire Yanta-O’Mahoney, educate and guide you to taking care of yourself and baby so that you have the smoothest experience possible.

Prenatal Core 101 is a must-do for any expecting mama, regardless how far along you are.

Trust us!

 
 

PRENATAL CORE 101 INCLUDES: 

  • 6 hour-long on-demand sessions

  • progressive, pregnancy safe workouts you can do from home

  • effective core and pelvic floor strengthening exercises

  • how to mitigate common pregnancy aches + pains

  • how to prepare for life’s marathon AKA pregnancy, L+D, and postpartum

  • the missing, yet essential knowledge most other prenatal workouts lack which will complement anything you do

Scroll down to “Class Packs” to find Prenatal Core 101!

Have questions about using Recess and buying tokens?

Read the article about tokens HERE and how to book classes from an instructor profile HERE.

You are always welcome to contact Recess Support directly to get 1:1 email support (they are super helpful!) support@recess.tv :)

 
 

Session Topics

1) Muscles Affected by Pregnancy, Labor + Delivery | 360° Breathing 101, Activating Pelvic Floor, Alignment, Basic Movements

2) Common Labor + Delivery Injuries | Bodyweight Movements Utilizing Breathing Patters to Mitigate Common Injuries

3) Specific Pregnancy + Diagnoses; How to Avoid Them | Adding Load to Movements to Mitigate Conditions

4) How the Body Responds to Being Stretched | Breathing with more Advanced Pregnancy-Safe Movements

5) How Physical Therapy can Help with Pregnancy, Labor + Delivery, Postpartum | Exercises to Avoid by Trimester

6) Preparing for Labor + Delivery | Postpartum Rehab + Recovery

Sessions will be recorded and immediately converted to ON-DEMAND!


Be sure to register now before 8/2/23 to receive $10/mo off MOM GENES Prenatal, my on-demand prenatal workout program!

Use code MOMGENES10 for the discount

This super special deal expires 8/2, so snag your spot and get yourself set up for the most powerful pregnancy.

Learn more about MOM GENES here!

 

Got a question?We’ve got an answer!

  • It’s important to safely train your core, pelvic floor, and whole body at all stages of pregnancy, so you can join at any point in your journey. We will provide any needed modifications for your safety.

  • No, these workouts should not harm you and/or your baby. Consistent, appropriate, mindful movement can actually help both you and your baby have a safer pregnancy. However, we suggest you discuss this program with your healthcare provider prior to joining.

  • It’s 11 weeks, starting Monday, October 3 (I’ll turn 37 that day, wahoo!) and ending Friday, December 16, 2022

  • They’re always 30min or less!

    Check out the schedule:

    Tuesday 8-8:30am PT/11-11:30am ET LIVE CARDIO

    Wednesday 2-2:15am PT/5-5:15am ET ON-DEMAND CLAIRE’S CHOICE

    Thursday 8-8:30am PT/11-11:30am ET LIVE STRENGTH

    Every other Friday 5:30-6:00am PT/8:30-9:00am ET LIVE PILATES

    Plus bonus workouts of various lengths to come!

  • You’ll need a handled resistance band, a mat, and it’d be great if you had a booty band. We will have extra handled resistance bands at the IRL Denver sessions, but we HIGHLY suggest everyone invest in this equipment that you can use long-term. You’ll get the most out of Prenatal Core 101 if you have regular access to these items…and then you’ll be ready for you postpartum recovery, too. Remember, having the right equipment not only helps with these workouts, but they’ll prevent injury and be super useful in the future.

  • While each of those various programs has their own strengths, none of them really focus on educating you with efficiency about your prenatal body and how to truly utilize tools (aka equipment) to accomplish a goal. Prenatal Core 101 will teach you effective movement patterns that you’ll use every single day as a new mom so that they’re muscle memory to prevent pain. We won’t just be pulsing light dumbbells (because your baby won’t be a light, pulsing dumbbell!), and instead we’ll practice crib hinges, car seat pickups, bath time kneels, etc. We will help you train SPECIFICALLY for the event - pregnancy, L+D, and postpartum.

 
 

Meet Dr. Kate Goforth, PT, DPT, CAPP-OB

Kate is a doctor of Physical Therapy who specializes in Women’s Health. Kate graduated with her Doctorate degree in 2011 from University of Maryland Eastern Shore. Since completing her initial schooling Kate has obtained continuing education certificates in the areas of functional strengthening, pelvic floor dysfunction, incontinence, caring for the pregnant patient, postpartum rehabilitation, and trigger point dry needling.

Kate is active in the women's health community and is passionate about providing comprehensive care to women in every stage of their life. Some of the Women's Health conditions that Kate treats regularly include stress and urge incontinence, pubic symphysis pain, sacroiliac dysfunction, diastasis recti, pain with intercourse, nerve entrapment, and more. Kate recently obtained her Certification of Achievement in Pelvic Physical Therapy - Obstetrics; a distinction less than 200 PTs in the country have achieved. She has also received training specific to caring for patients in the transgender community, both for pre and post operative care.

Kate is an East Coast transplant and loves everything Denver has to offer. She enjoys hiking with her dog, camping, live music, and travel.

Have questions for Dr. Goforth? Email her: kate@uptown-pt.com

AND THEN… 

Meet Claire Yanta-O’Mahoney

Claire Yanta-O’Mahoney is the proud mama to her baby son born 7/2/21, plus a certified fitness trainer, nutritionist, and holds a master’s of science in psychology from Tulane University.  Through her wellness brand The Clairity Collective, her goal is to help you go from feeling frustrated, stuck, and disconnected with your body to feeling more alive and confident through her signature wellness programs.   

She has a soft spot for working with the expecting mamas and mama crowd because there’s a lot of misguided information about how to safely work with this special population, plus she had a powerful pregnancy, labor + delivery, and postpartum thanks to following her very own evidence-based MOM GENES Prenatal Program.  Mamas CAN feel so good!  Claire is a PROnatal Certified Pre/Postnatal Performance Training Specialist and it’s her mission to empower women to get strong as a mother so not only they benefit, but their little ones do too!

Claire’s signature workouts will leave you sweaty, appreciative, connected to and trusting of your body. They have been recognized and lauded by fitness at Athleta/Gap Headquarters, Spotify, Equinox, Curology, AMEX, Headspace, and Fabletics.

When she’s not supporting her clients, you can find Claire snuggling with her son, husband, and soaking up time outside.

Have questions for Claire? Email her: claire@theclairitycollective.com

Dr. Kate Goforth

Dr. Kate Goforth

Claire Yanta-O’Mahoney