The Most Comprehensive Prenatal & Postnatal Program To Strengthen Your Body For Each Trimester Including The Fourth Trimester
Introducing The On-Demand
Prenatal & Postnatal Pilates By Carrie Program
Most pregnant women will have an abdominal separation by their 3rd trimester and without the proper exercises, many will not fully recover by 6 months postpartum.
Back away from that Mommy Boot Camp class and run (OK, speed walk!) to my Prenatal and Postnatal On-Demand Pilates Program.
During your prenatal trimesters, you may be wondering the following:
- What in the heck a Kegel actually is, why relaxing these muscles will help SLIDE your baby out, and how you can make it out on the other side of birth with your sex life in tact (and maybe better!)
- Why crunches and planks might not be your best friend (unless you like that after-birth beer belly look, then by all means, proceed!) and the exercises you REALLY need
- How to beat the “ring of fire” sensation that moms talk about when the baby’s head is crowning, and why this part of birth is actually a gift (yes, a GIFT!)
- How to enter the doors of labor and delivery (or labor at home or in your car…..wherever) feeling strong and empowered instead of lumbering towards this great event already dealing with back pain or pelvic pain
Postnatal or "4th Trimester":
Congratulations, you've had the baby! Now what?! Chances are you'll have your 6 week postpartum check up and get the "green light" for sex and exercise without really getting any specifics on HOW to do those things safely again. You'll be left wondering:
- Will my body bounce back after having my baby? The short answer is no...you're body just never quite goes "back" BUT it can be even stronger than before.
- Can I return to my regular exercise routine that I was doing prior to pregnancy? Short answer again is no, because you could be doing more harm than good.
- Are crunches and planks the answer to a more toned mid-section immediately postpartum? (Again, no, unless you like that after-birth beer belly look, then, by all means, proceed!) Otherwise, I'll teach you the exercises you REALLY need to start healing your body.
- What exercises you may need to do if your pelvic floor has been injured (regardless of Csection or vaginal delivery, no tearing or 4th degree tearing, episiotomy, or no episiotomy). Trust me, you need recovery exercises designed by an expert.
YOUR MOM BOD, BOTH PRENATAL & POSTNATAL CAN BE STRONGER THAN EVER...AND I CAN HELP!
I support you! But I care more about what’s happening underneath your new looser skin……I’m taking you DEEP to your inner core muscles, the ones that set the stage for the trajectory of both your birth experience and recovery.
Do not trust your prenatal and postpartum body to just anyone (not matter how many Followers or Likes they have).
This is not a popularity contest or a race to see who has the most “influence”.
- Choose someone who has a Master of Science or higher in their field of study.
- Choose someone who is a Prenatal & Postpartum Specialist.
- Choose someone who has used their own program after the birth of their own children.
- Choose someone whose specialty and life's passion is vaginas. OK, if I didn’t separate myself from the pack with that last one, I give up!!!
But Carrie, Why do you not have “before and after” photos?
I’ve seen women with a body mass index that would land them in the overweight category but have strong, functional core muscles.
I’ve seen stick skinny women where I could sink 2 hands into the crater between their rectus abdominus muscles.
And I’ve seen everything in between.
You absolutely cannot judge a book by its cover, nor should we be glorifying images and messages that celebrate the idea that smaller is better and less is more.
The current standards of beauty often portray unrealistic body types that are not a true reflection of what real health looks like.
I am striving to change the narrative in order to celebrate wellness of both mind and body, encourage you to move your body better wherever you are at, and help you to celebrate the miracle that is the female body.
Do You Have An Abdominal Separation?
Take the assessment in the video and check yourself for abdominal separation.
- Yes? There is NO better program for you than this one right here.
No? 50% of the women who take this class do not have a separation. YOU STILL NEED THIS PROGRAM to help strengthen your core and more!
Not sure? If you have a vagina and an abdomen, YOU NEED ME, trust me!!!
Pilates By Carrie Prenatal & Postnatal On-Demand Program
The most comprehensive program for expecting women to strengthen their deep abdominals and pelvic floor.
The Prenatal and Postnatal On-Demand Pilates by Carrie Program will have you feeling stronger and more informed within 6 weeks! These programs are designed to help women who may be:
- Preparing for birth and want to know how to properly push or protect their pelvic floors during a vaginal delivery.
- Experiencing a weakened core or dealing with an abdominal separation.
Having incontinence/urinary leakage or pelvic heaviness and prolapse.
Struggling with back pain/pelvic pain/hip pain.
Wanting to feel as educated and empowered as possible heading into birth and as they plan for their recovery
- Unsure of how to exercise safely in pregnancy or immediately postpartum
What's Included In The Programs...
Prenatal Pilates by Carrie:
Exercising Safely in Pregnancy!
We discuss exercising safely in pregnancy and visualizing the Birth Day you desire. I also teach you the most important exercise you could ever learn, The Core Breath.
- Learning how to use The Core Breath.
- Importance of being patient with your body while learning the new techniques and exercises.
- Understand the changes to your hormones and cardiovascular system.
- Plus Module 1 specific exercises and movements to get started on "setting the scene" you want for your birth experience.
You’ll finish this module feeling stronger just knowing how to incorporate The Core Breath with all your new techniques and exercises.
Move Your Body Better!!!
When was the last time you took a mindful look at how your pregnant body moves? We'll look at possible ways to reduce unnecessary strain on your pregnant body.
- You'll discover ways to reduce strain on your pregnant body.
- Learn to adjust your posture and body mechanics with your growing uterus.
- How small adjustments can make big improvements to your overall body mechanics.
- Plus Module 2 specific upper body exercises and movements to strengthen the muscles at the back of your shoulders to help balance you out due to breast growth.
You’ll finish this module feeling more confident in knowing how to adjust your posture and body mechanics to reduce the strain. We'll focus on learning these techniques before the 'new mom posture' sets in.
Pelvic Floor Palooza!!!
The pelvic floor is one of the most under-discussed and misunderstood areas of a pregnant woman's body but also one of the most important during pregnancy.
- Get a guided tour using a pelvic model and learn the 3 functions of these important muscles.
- See how your pelvic floor is like the bottom of a paper bag with a demonstration you won't forget!
- Discover things you can do in pregnancy, like perineal massage, and things you can do in labor, like specific positions you can use, to help protect your pelvic floor.
- Plus Module 3 specific exercises that incorporate pelvic floor strengthening AND relaxation into your program.
You’ll finish this module feeling WAY more clear on how to use pelvic floor exercises throughout your pregnancy.
Preventing Pain in Pregnancy
As much as I encourage my clients to surround themselves with positive messages during pregnancy, we cannot ignore that pregnancy can bring with it some aches and pains.
- Learn the most common causes for discomfort in pregnancy and some easy solutions you can try today.
- Figure out when you might need additional help from other birth professionals to keep you feeling comfortable.
- See and "show and tell" of common maternity supports and stockings that may help.
- Plus Module 4 specific exercises to help you stretch what's tight and strengthen what's weak.
You’ll finish this module with some ideas of how you might help common pregnancy discomforts from exercises to supports.
Labor and Delivery EXTRAVAGANZA!!!
What do a bagel, a can of pop, and a cheerio all have in common? They're going to help me explain a vaginal birth to you.
- Learn about the differences in the three stages of birth
- Benefits of "J" breathing.
- The path the baby takes and how your positioning and proper visualizations with pushing can make birth more effective.
- How to have an informed birth experience.
- Plus Module 5 is where we review birth breathing in a variety of positions (on your back, on your side, in child's pose) so these skills will be there for you during birth.
You’ll finish this module with a newfound respect for the importance of being prepared and informed for your birth experience. You'll learn skills like breathing and pushing that will make your birthing more efficient and more pleasant.
PREPARE for Postpartum (you need to!)
Sometimes we get so busy planning for the birth, we forget to make space for the sacred recovery period. I want to be sure that doesn't happen with my students!!! We'll go over exercises, postpartum binders and more.
- Learn about the 3 B's for the first six weeks after delivery: Binding, Body Mechanics, & Breathing.
- Why you shouldn't return to ANY regular exercise until completing a core restore program.
- Tips for postpartum recovery or recommended products to support your healing.
- Plus Module 6 specific exercises and movements that pull it all together, from strengthening your core to keeping you feeling long and lean.
You’ll finish this module and program feeling empowered and educated about pregnancy and birth, with practical suggestions for things you can do to be more prepared, and with a comprehensive exercise program that can be repeated until the day you deliver!
Postnatal Pilates by Carrie:
Explore Your Core!!!
This module is all about your core or your internal “house” as I like to say, and how to wake up those deep muscles that may have been hibernating during your pregnancy and early postpartum period. You'll learn:
- Why rebuilding your core and pelvic floor is like rebuilding an entire house.
- Why you need to back away from the mommy bootcamps or lifting heavy weights at first.
- How to use The Core Breath while exercising and taking care of your baby.
- Plus Module 1 specific exercises and movements to start to nudge your deep core muscles from their hibernation.
You'll finish this module with the foundations for rebuilding your deep abdominals and pelvic floor after having your baby.
Postnatal Body Mechanics: Move Your Body Better!!!
This module is all about your postpartum body mechanics and posture. As a new mom, you're already overwhelmed with the care of a newborn, but there are easy and simple things you can incorporate to help ease strain on your body.
- Simple tips to incorporate maintain posture and body mechanics while caring for your baby.
- Why it's important to keep your body aligned.
- How to properly stand on your own two feet.
- Plus Module 2 is a continuation of specific exercises and movements from Module 1 that were developed to nudge your deep core muscles from their hibernation.
You'll finish this module knowing the importance of keeping your body aligned especially with having the extra weight of carrying a baby.
Let's Talk About Sex (after) Baby
Three main reasons women either don't want to have sex or don't enjoy sex after the birth of a baby: Pain, Emotional Factors, Self esteem and feeling "stretched out"
- Discussion on sex after baby with discussion on the main reasons women struggle with sex after having a baby.
- The 3 main categories of lubrication and the pros and cons of each, how to do a scar massage, and When to seek out the assistance of a pelvic floor physical therapist.
- Emotional and physical roadblocks to a vibrant sex life and how to overcome them.
- Plus Module 3 introduces specific exercises and to continue strengthening your pelvic floor.
You'll finish this module with the understanding that while it is not uncommon to have initial discomfort with intercourse, that pain with sex is not normal and there are things you can do and professionals you can seek to help.
Periods and Birth Control Options
After encouraging you to have more enjoyable sex (if you're ready of course!), I like to follow-up that module with a brief discussion of periods and birth control options. This is a great resource to use as you discuss your options with your OBGYN or midwife.
- An informed discussion on the different types of birth control to prepare you for the discussion with your medical provider.
- An informed discussion about menstruation cycles and the importance of each phase.
- Plus Module 4 really takes it up a notch as we add head lifting to your core work and incorporate the quadruped position and some gentle twisting.
You'll finish this module feeling informed and prepared for a discussion with your medical provider about your menstruation cycle and the types of birth control that may be offered to you. You should be starting to notice a significant improvement in your core muscle activation as well.
Fuel Your Body for Motherhood
In this module, we spend some time talking about what you are putting INTO your body, and the importance of mindfulness while you eat. You see, even though you are mothering another human, you also need to mother YOURSELF. You've done a great job adding some nutritious movement into your life, but I want to be sure you are also nourishing the rest of your body!
- Know the best foods for postpartum recovery.
- How to eat healthy on the go even as a busy new mother.
- Plus Module 5 specific exercises and movements that progress the core strength we've been building.
You'll finish this module knowing what foods will fuel your body for motherhood and what movements to keep working on to be one strong mother.
Where To Go From Here
You have come such a long way from where we started, and I really want you to take a moment to celebrate yourself. It's not easy to prioritize yourself when you're in charge of raising a little one, but taking time to move your body better is one of the highest forms of self-care. In this module, I pull it all together and leave you with a comprehensive program you can continue doing every day!
Plus...You'll receive ALL these extras:
- On-Demand access to all content! You can access the program via the Pilates by Carrie App or smart device/television.
- Downloadable pregnancy weekly topic handouts
- The most beautiful downloadable prenatal video meditations hand-selected from years of research to relax your mind and body
- Access to Carrie’s Prenatal Series that includes:
- How To Have A Powerful Pelvic Floor,
- How To Push,
- Best Way to Practice Breathing For Labor,
- 5 Best Stretches to Prepare for Birth,
- 5 Best Strengthening Exercises to Prepare for Birth,
- The 5 Best Posture Stretches For Pregnancy, and
- How to Raise A Baby Without Spraining Your Spine
- Downloadable Postnatal weekly topic handouts
- The most relaxing, downloadable Postnatal video meditations to calm your mind and body
- Access to Carrie’s Postnatal Series that includes:
- How to Measure Yourself for DRA (Abdominal Separation/Diastasis Recti),
- The 3 B’s of Postpartum,
- Postnatal Exercises (You Can Do Anywhere),
- Should I have my core “ON” all the time, and
- 4 Essential Pelvic Floor Exercises to Incorporate into your Fitness Routine
And that's not all...You'll receive these additional 6-Week Expanded Pilates Programs as an added bonus:
- Access to Pilates by Carrie’s 6-Week Extended Prenatal Pilates Self-Paced Program, specifically designed for advanced Pilates movements and upper/lower body strengthening for a more intense prenatal workout while keeping your pelvic floor and deep abdominals safe.
- AND....access to Pilates By Carrie’s 6-Week Extended Postnatal Pilates Self-Paced Program, specifically designed for postnatal women who want more upper and lower body strengthening, advanced Pilates movements, and light cardio.
CHOOSE YOUR PROGRAM OR GO ALL-IN!
NICE TO MEET YOU
I'm Carrie Koziol
Hi! I’m Carrie, Women’s Health Physical Therapist and mother of three. When I was pregnant with my first child many moons ago, I searched far and wide for an exercise class that would strengthen my body, teach me tips to make labor easier, and help me connect with other moms. No luck.
After each of my births I longed for someone to take me by the hand and gently guide me through strengthening my body safely. I was too tired to take this on myself. Hello? Anyone out there?
And then when I discovered I had an abdominal separation I was fearful I wouldn’t be able to do the exercises I enjoyed ever again. False!
I used my expertise as a Women’s Health Physical and learned from the best of the best to design these programs according to my own “wish list”….they are the very programs I was desperately searching for as a pregnant and postpartum woman. I hope you love taking them as much as I loved creating them.
Got Questions? Let's See If I Can Answer Them.
What if I end up having an unplanned C-section or already plan to have a scheduled C-section? Is this class a waste of time?
What if I just found out I’m pregnant or I’m already in my third trimester? Is this program still for me?
Why should pregnant women trust you over some more well-known names in the fitness industry?
What separates your program from other ones offered online or in fitness apps?
What if I’m experiencing some discomfort (back pain or pelvic pain, etc)?
How soon after giving birth can I start the Postnatal Pilates class?
What equipment do I need?
What if I have general questions during the program?
What if I need more attention, want someone to analyze and correct my form, or help me customize a birth or recovery plan?
Great For First Time Mom
"It was great to have a series of exercises to do safely that will help with the pregnancy and delivery, but also the content and discussions I found very helpful, especially being a first time mom. This is a great concept with the combination of exercise and information and I thought it was terrific. Thank you for all the help over the past couple of weeks. I am so glad I attended this series and hope to come again after the baby."
-Audra, Prenatal Pilates Student
The Breathing Techniques Helped with Contractions
"I wanted to let you know that my daughter was born last night at 9:41pm. I could not believe how quickly labor went! I came in at 2 1/2 cm around 5:30pm. I tried to get epidural at 8cm around 9:20 thinking it would still be an hour or so. By the time the anesthesiologist started getting it set up I was getting the urge to push. I started pushing and it only took 3 contractions and she was out! .... the breathing techniques were what got me through the contractions. I was amazed that I was able to stay in control. I can't thank you enough for everything we learned in Prenatal Pilates!!!"
-Kristen, Prenatal Pilates Student
Streamlined The Approach To Motherhood
“Your class allowed me to streamline my approach and perspective to the entire motherhood process and I was able to tune out all of the E True Hollywood horror stories fellow moms like to tell expecting mothers. All of the education and tips you armed us with helped me in having a stress-free and complication-free delivery. Thank you!!! Thank you again for such a great experience. I will recommend your class to any expecting mommy."
-Latonzia, Prenatal Pilates Student
Strategies Helped Me Be Stronger Through Labor
"I've been doing really well after this pregnancy--probably the best I've ever been post-partum. I think a lot of it has to do with how in shape I was this time around... I think that the strategies that you talked about regarding labor really helped me. I didn't hardly tear this time, and feel that I pushed correctly for the first time. And I was bouncing around feeling great only days after. I think it really makes a difference to understand your body and how it works."
-Sara, Postnatal Pilates Student
Became More Aware of My Form and Confident In My Body
"Thank you for bringing your knowledge and class out here to us! I'm so grateful that we were able to run the class (Postnatal Pilates). I feel so much better after just six weeks and I really feel like I can keep the momentum going. Your teaching style and way of explaining not only how to do each exercise, but the why, was so awesome. I am so much more aware of my form and confident I can avoid future injury. Thank you!!! I will definitely be spreading the word about your awesome class."
-Jessica, Postnatal Pilates Student
Every New Mom Needs These Classes
"Every new mom should know about Carrie’s class! After having my baby, I tried jogging and ended up frustrated and in pain. After completing Carrie’s postnatal class, I feel stronger and more confident to start exercising now that my core is awake! Carrie was personal and professional and did an excellent job of tailoring her program to help me reach my goals."
-Leena, Postnatal Pilates Student
And here's what medical professionals, fitness coaches, midwives and doulas, and other physical therapists have to say about the Prenatal & Postnatal Pilates Programs!!!
"Carrie is an inspirational and knowledgeable instructor. She has a thorough knowledge of the recovery needs of a postnatal body, and teaches women how to protect, heal, and recover their bodies after childbirth. The structure of the class was lovely; I really enjoyed the discussion/education time before doing the Pilates. Carrie puts such an effort into helping women transition into motherhood with their whole lives, not just their physical recovery. This is a class (Postnatal Pilates) EVERY woman should take after giving birth and I'm so glad I found it."
- Katie, RN (Labor and Delivery), IBCLC (Lactation Consultant), CCE (Certified Childbirth Educator)
“Carrie’s programs are a great bridge for women after they’ve been discharged from PT but aren’t quite ready for community-based exercise programs. It’s also a nice alternative for women with limited insurance coverage for PT services. Her in depth understanding of anatomy and ability to identify clients that need to be referred to PT make her an invaluable resource to our community. Now that her programs can be completed online, I’m sure many more women will be able to participate.”
- Kendra Erven, PT, DPT, WCS, BCB-PMD
“My office has been referring patients to Carrie’s programs for over 5 years. With her background as a Women’s Health Physical Therapist, I have confidence that she is taking good care of the women we send, and they all return with rave reviews. I’m thrilled that she is making her programs more accessible by offering them online."
- Dr. Steven Daube, DO, OBGYN
“We include information about Carrie’s classes in our Prenatal folders that are handed out to all of our patients. We have confidence that she is taking care of our patients and love the idea that women can now get the same benefits in an online program they can complete from home.”
-Dr. Julie Jensen, MD, OBGYN
“I took Carrie’s Prenatal Pilates class when I was pregnant with my 4th child. These classes are so much more than an exercise class. The things Carrie teaches are the things nobody teaches you about. I recommend this class to all of my doula clients.”
-Nicki Worden, Birth Doula
“Many of my patients have taken one of Carrie’s programs and have positive things to say about their experience. If women are looking for a prenatal or postpartum exercise instruction, we would recommend her classes. They are even conveniently offered online now too.”
- Dr. John Carrol, MD, OBGYN