Have you had issues with leaking, core strength, or even back pain after having a baby?
DO YOU WISH YOU COULD IMPROVE YOUR STRENGTH AND HEAL YOUR DIASTASIS OR PELVIC FLOOR IMBALANCES?
It is possible to be able to care for and carry your baby without pain and with strength, doing everyday activities with physical ease.
While it won't necessarily be easy, you will find hope and confidence in knowing what you can do to help heal yourself. Through a combination of exercises and awareness-building, we can work together to strengthen and heal your body.
WHY I CARE
Hi, I'm Katy!
Hi, I’m Katy, mom of twin 5-year olds. Growing a human (or two!) is a huge feat for the body! After my kids were born and for years after, I struggled with upper and lower back pain, diastasis and core challenges, and it’s only been recently since I’ve gotten certified to help others with these issues that I’ve understood WHY and more importantly, what I can DO about it. I’m working on myself and can’t wait to help you figure out what will help you!
Certifications:
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Pregnancy & Postpartum Corrective
Exercise Specialist -
200-hour Certified Yoga Teacher
Heal Together and my Private Sessions...
...will help you learn how to safely strengthen your body after significant changes from having a baby (even if it's been years since you had a baby). You will find ways to relieve pain, restore your strength, and gain confidence in your exercise routines.
But what really matters is this...
Over time, through my sessions, you will feel good as you care for your baby, without pain and with strength, while knowing you are caring for yourself too.
THESE ARE FOR YOU IF
YOU'RE SOMEONE WHO...
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Has had a baby
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Has a young baby or toddler who is carried regularly (even if you did not birth the baby)
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Has known diastasis recti or pelvic floor issues
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Has low back, hip flexor, neck, or shoulder muscle pain
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Wants to learn how to safely exercise and what to watch out for
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Is pregnant or thinking about getting pregnant (yes, you aren’t to “postpartum” yet, but we can try to get ahead of some of the common challenges)
IT'S NOT FOR YOU IF
YOU'RE SOMEONE WHO...
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Prefers group classes without individual instruction
Private Sessions: Pricing + Schedule
To book a private session, follow these two steps:
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Purchase (this requires registering an account or logging in to an existing one)
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Schedule a time for the session
After both steps are complete, I will send you an intake form to complete as soon as possible prior to our session. Note that payment must be completed for session to be confirmed on the calendar.
Heal Together: Pricing + Schedule
Heal Together: Small Group Movement for Moms is a 6-week class series, and class sizes are intentionally kept small for the opportunity to receive more individualized attention. Classes are not currently open for registration, but you can add yourself to the waitlist so that you're the first to hear when the next series is scheduled.
FAQs
Do I need to know anything about exercise, postpartum, or yoga?
Nope! I will work with you on whatever you need to learn for your session. If yoga is of interest to you, we’ll be sure to include exercises that align with common yoga poses and/or include a yoga flow during the session. If it isn’t of interest, we can focus on other exercises that will help you most.
Do I need to like yoga?
Nope! While I am certified to teach yoga, these sessions will focus on the exercises that will most benefit you. They are not yoga exercises. That said, if you WANT to do yoga as part of these sessions, the exercises complement a yoga practice and we can work yoga in too. Not a requirement to book these sessions though!
How long will sessions be?
Most private sessions are 60 minutes, depending on your goals for the session. If you are interested in shorter or longer, let’s discuss and see what works best for your goals. Heal Together classes are 60 minutes.
What does a typical private session look like?
Before our session, you’ll fill out an intake form to help me understand what your needs and goals are, which will help me customize your session. When we meet, I’ll work with you to assess what exercises will help you the most, then recommend and practice a few of them to get you started when you’re back at home. We can also review alignment for common yoga poses and move through a yoga flow, if it meets your needs and goals at that time. With each repeat session, we’ll work together to advance your skills and strength, modifying and adding exercises, as well as incorporating more of a yoga practice. All of this is customized to you, so your input on what we cover matters too!
How many private sessions should I expect it to take before I see improvement?
It depends :) I would recommend planning on at least 5 sessions scheduled not too far apart from each other, so you can work on the exercises on your own in between sessions, then come back to learn more in the next session. It can take months and even years to work through the challenges your body is experiencing due to pregnancy, so while you may or may not opt to continue sessions with me during this whole period, give yourself some grace – it is ok that it will take a while!
How is this different from working with a pelvic floor PT or personal trainer?
Pelvic floor physical therapists will help diagnose the issues you are experiencing and identify the muscles in need of strengthening. They are sometimes also trained in manual release and biofeedback tools. My specialty focuses on muscle strengthening and release based on any medical information you share, our conversation, and visual observation of how you stand, walk, and do specific exercises. Pelvic floor PTs are great partners to have, and we can work together based on their diagnosis of your pelvic floor struggles. Personal trainers can help develop exercise programs too with expertise more toward general health and fitness. Think of working with me as a bridge between rehab and long-term training, with pregnancy and postpartum care as the main focus. You can definitely start with me (vs. a physical therapist), and I can help you work on exercises to improve your challenges. Our methods will be different based on our different training (mine specifically in yoga and in pregnancy/postpartum corrective exercises).
How do I schedule a time?
You can use this scheduling link to book a time for a private session that works for both of us. If you don’t see a day/time listed that will work for you, send me a note, and we’ll work it out!
Where will we meet?
I am based in East Dallas, TX near White Rock Lake. If you live nearby, we can meet in-person at your home, your office, or my home. If you aren’t nearby or prefer meeting virtually, we can meet via Zoom. Heal Together: Small Group Movement for Moms classes meet in the lower level of White Rock UMC in East Dallas (The Mix Creative Space).
Can I bring a friend?
Private sessions are best when focused on you specifically because I can customize to meet your goals and watch you individually to offer suggestions for exercises. That said, if you are more comfortable and want to include a friend (up to 5), you can do so for the same cost. What and how much we will cover in your session will change, but it is an option. All partipants for Heal Together classes must register and pay separately. These classes are limited to 6 participants so I can still provide a degree of focused attention.
What can you get out of these sessions?
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Relieve pain, specifically in low back, hip flexors, neck, and shoulders
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Learn exercises to help correct diastasis recti and/or pelvic floor issues
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Understand how to modify exercises as you gain strength and skill
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Learn how to move your body safely, in everyday activities and while carrying your baby/toddler
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Practice exercises and yoga poses safely, while strengthening and releasing tension to heal your whole body
Private Sessions: Pricing + Schedule
To book a private session, follow these two steps:
-
Purchase (this requires registering an account or logging in to an existing one)
-
Schedule a time for the session
After both steps are complete, I will send you an intake form to complete as soon as possible prior to our session. Note that payment must be completed for session to be confirmed on the calendar.
Heal Together: Pricing + Schedule
Heal Together: Small Group Movement for Moms is a 6-week class series, and class sizes are intentionally kept small for the opportunity to receive more individualized attention. Classes are not currently open for registration, but you can add yourself to the waitlist so that you're the first to hear when the next series is scheduled.