Six Week Core Foundations Program

With Coach Joanie Johnson, CES, CPT

When: April 19, 26, May 3, 10, 17, & 25

Time: 9:15-10AM EST

Where: Zoom (I'll provide the link)

Why: Because you deserve to move your body through your fertility, pregnancy, postpartum & parenting journey in all the ways that make you feel good.


Registration is limited!

Join me, Coach Joanie, for this six week Core Foundations Program and I promise, it will change your relationship with movement forever.

I'll bring you back to the basics of understanding how your core and pelvic floor are integrated into every movement of your workouts and life.  This program combines education and corrective exercises to teach you how to pinpoint muscular imbalances, solve aches and pains, prevent injuries and build a stronger core connection overall.    

*This program is customized, self paced and appropriate for anyone trying to conceive through any stage of trying to conceive, pregnancy, postpartum & parenting.  You will have access to the live recordings and bonus video content for 3 months as well as a supportive community to keep you motivated through this exciting process of education and self discovery.

You are six weeks away from feeling like the strongest version of yourself.

Week 1

Pinpointing Muscular Imbalances 

This group corrective exercise assessment will help you pinpoint your specific muscular imbalances and give you a customized plan of action for the next 6 weeks.

Week 2

Proper Breath Mechanics

Learn proper diaphragmatic breathing, why it’s so important, and how to incorporate breath into your workouts and daily tasks. 

Week 3

Pelvic Floor 101

We’ll cover the basics of the activation and release of your pelvic floor muscles.  Learn how the pelvic floor affects your daily life, workouts, pregnancy, birth & healing.  You’ll also have a better understanding of the best pelvic floor exercises for you and why kegels aren’t for everyone.

Week 4

Strengthening Your Core

Learn how to properly activate the muscles of the core and the best exercises to safely train them to support an easier pregnancy, birth and faster postpartum recovery.  

Week 5

Corrective Exercises To Support Daily Living

Build a corrective exercise workout that you will incorporate into your daily routine in order to maintain strength, address muscular imbalances and minimize aches and pain during your daily life. Learn the 3-5 moves you need every day!

Week 6

Corrective Exercises To Support Your Workouts

Learn how to apply your new found discoveries to any workout. This class will guide you to create a 10-min Corrective Exercise routine that ensures you continue to feel strong, safe and healthy while moving through all your favorite activities.  

How It Works

The program will begin April 19, 2023 and end on May 25, 2023. It will include the following:

Weekly Video Zoom Calls for 45 min. These calls will be hosted by Joanie and held from 9:15-10AM EST on the following days:

April 19, April 26, May 3, May 10, May 17 and May 25, 2023

A private community space via the telegram app to hold each other accountable, ask questions, and encourage one another through the duration of the course.

Access to a video library of our recorded live classes and the foundational exercises needed to help you create lasting changes by the end of six weeks.

This program is for you if...

• You are interested in doing intentional workouts, understanding how your body moves, and doing a workout that's customized to your specific needs.

• Your goal is to avoid pain & injury + move for health and longevity for you, your baby.

• You are looking for highly specialized coaching you can trust through trying to conceive, pregnancy and postpartum, well into your parenting years.

• You want: smart, trying to conceive workouts that are at the correct level of exertion, safe pregnancy workouts that energize and strengthen all three trimesters , postpartum workouts that are safe, smart and maximize your recovery, parenting workouts that give you strength and support to meet all the physical demands of your life.

• You are wanting to prevent pregnancy related injuries such as: diastasis recti, pelvic floor dysfunction, lower back pain, wrist pain, pelvic girdle pain, etc. and you are looking to make a quick, easy, complete recovery in postpartum.

• You want to be self sufficient in your workouts. You want to understand the why behind exercises and if they are right for you.

Design by Joanie Johnson

Not sure if you need this? I've got a story for you...

I remember a time when I would walk into a workout and never give a second thought to whether or not the exercises given to me were appropriate or harmful to my body.

Then I became pregnant and over analyzed, scratch that...STRESSED, about EVERY move my body was making.

"Is this workout safe?" "Should I be watching my heart rate during pregnancy?" "Is this the right activation of my pelvic floor?" "Does all core work cause diastasis recti?" "Will too much movement or impact cause a miscarriage?" "Is this squishing the baby?"

And postpartum turned out to be even more anxiety provoking!

"Why do I still have a belly pooch?" "Is this normal for a postpartum recovery?" "How do I know if I have diastasis recti?" "Are these normal pelvic floor symptoms?" "Is it ok to leak a little when I couch or sneeze?" "How do I know what workouts are postpartum safe?" "Am I doing too much too soon?" "Am I doing too little?" "What is a waist trainer and do I need one?"

Pre and Postnatal Corrective Exercise changed by life by giving me the understanding of how my body works, how to prevent injuries and how to strengthen exactly what I need in order to keep living the active lifestyle I love. I've seen it change 1000's of my clients lives as well.

You deserve to understand how your body moves and feel safe at ALL times- especially as you navigate the world of trying to conceive, pregnancy and postpartum. You should never take any coaches word on what exercises are good for you without your input and understanding first.

This six week program will empower you to take control of moving your body in every fitness class, personal training session, sport and activity for the rest of your life. You'll walk away wondering why the entire world of fitness isn't taking this approach? A little bit of education goes a long way.

So... are you ready?