ReCORE Program -Online Training
If you are recently postpartum, self motivated or have been inactive for a while, the ReCORE download option is a great alternative.
Custom 6 Weeks CORE Reconditioning
Customized/Personal Training Online. Whether you are immediately post-partum or it's been years since your last child, you can improve inner core function, stability, strength and coordination. ReCORE is designed to help women regain their inner core with safe, progressive, and dynamic core exercises.
ReCORE online custom PROGRAM includes:
-ReCORE Assessment Form - available for download once purchased
-Initial screen: Diastasis Check, Tva Strength Test, Measurements
Program is adjusted based on client needs
-2nd Week (20 min Skype Session to make sure you are on track)
-Personal weekly emails to get new exercises for the week, check in, and keep you motivated!
-Video Clips and description for each recommended exercise each week
-Re-asses at the end with guidelines to help you move forward
-Functional Core Training,
LIABILITY WAIVER:By purchasing the ReCORE program, purchaser agrees that they have not been placed on any exercise restriction from a doctor. The client also assumes all responsibility for any injury that may occur during the program. Purchaser agrees that ReCORE Fitness is not responsible for any for injury during the program.
FITsplint DISCOUNT?- WATCH VIDEO -Some clients may be recommended to wear the FITsplint during ReCORE (those who are within 3 months postpartum or those have Diastasis Recti (2+ finger widths) With purchase of ReCORE program, you will receive a discount code to use to purchase a FITsplint (see Assessment)
Former ReCORE Clients
Looking for the New downloadable ReCORE program?
If you are self motivated and want a more affordable option, this is a great option instead of one-on-one training
See ReCORE Client Results
Any post-natal mom, whether they have diastasis recti or not. The custom core program can be adapted for any of the following:
- Any woman who wants to regain core activation, coordination, stability, function and strength
- Immediate Post-Partum (c-section or vaginal)
- Moms who are even 10+ years postpartum and just want to regain core strength
How early can I start ReCORE program postpartum? General rule of thumb is 3 weeks post if you can sit and walk pain free with doctors permission (we have a letter you can send your OBGYN or midwife) While you do not have to start this early, if you do ReCORE when you feel mentally ready and that is a few weeks/months later, that is fine! Even if you didn't hear about ReCORE and you are 10 years postpartum, it is not too late to recondition the inner/outer core!
What should be my fitness goals postpartum?
The focus of ReCORE and the FITsplint is to provide the best environment to recondition the core fully to the best of its ability (not promise a diastasis fix) Moms are weak in 4 core areas postpartum. Often times, postpartum programs stick to basic TVA exercises and do not prepare moms for typical gym workouts. Moms need to recondition the core fully (abs, back, pelvic floor, posture, glutes) whether there is a separation or not. Splinting is helpful to a certain point. Once the tissue stops responding, the core is functioning well and is stronger, splinting is NOT needed or helpful anymore. That is why ReCORE is 6 weeks and the FITsplint is only used for 4-6 weeks. Some may need a little longer, but most ReCORE clients can recondition their core well in 6 weeks or enough to understand how to move on to their favorite exercises again and stop splinting.
What are considered the CORE muscles? Many! All the inner/outer abdominal muscles, lower back muscles and pelvic floor muscles; although we will work many other large muscle groups with functional movements.
Do I have to wear the FITsplint or can I just do the ReCORE program? Yes, you can do just the ReCORE program! Many women can have a weak core without diastasis. However, if you are within 2 years post and have abdominal separation (2 or greater) or are immediately post-partum, I would recommend wearing it to help the connective tissue heal faster for more effective results. The FITsplint will help support, splint, load and protect the tissue while corrective exercises are done.
I don’t have much of a diastasis, but I still have a "belly bulge", can you help me? Yes! Even though there may not be a diastasis..most moms still have a very weak stretched out inner core muscles including the pelvic floor, back, abs, postural muscles that contribute to weakness, belly bulge and dysfunction. By conditioning the inner core correctly and effectively, moms can regain their core strength, shape and function again.
What causes the "Belly Bulge" ?
There are several contributors, the main culprits being abdominal separation (Diastasis Recti), lengthened inner core muscles, weak core muscles, external belly fat and internal visceral fat and bloating.
I don’t know if I have a lot of time during the day to devote to this. The ReCORE exercises are recommended to do about 4 times/week for before moving on to the next. If you need more time, you can definitely go at a slower pace. Once you feel you have mastered each week of exercises, you an move on to the next.
Why should I do the ReCORE Program?
Women who go through childbirth can benefit from proper core reconditioning to regain their core strength, stability and coordination back. Many women ignore this area or don't know how to recondition it properly. When the core is weak, the spine is unstable and is at risk for musculoskeletal issues; low back pain, bulging discs, diastasis recti, weak abs, sciatica, hernias, slumped posture which contributes to neck and shoulder pain, pelvic floor weakness which leads to stress incontinence, prolapse etc.
What is splinting and should I wear the FITsplint?
BENEFITS OF SPLINTING
1-Aligns/stabilizes muscle & tissue close together
2-Provides proprioceptive feedback
3-Gentle compression and proper load to tissue
4-Protects from further stress or strain
Splinting is a technique used to help pull 2 muscles or joints close together. However, not all splints, binders, corsets or wraps work the same. Some like corsets are harmful and some promise weight loss and shaping which is a myth. The FITsplint is a uniquely flexible yet stays in place. Splinting the abdomen helps relieve the stress on the stretched out connective tissue between the rectus abdominus muscles. The splint helps hold the rectus abdominus muscles and tissue in the correct position, providing an optimal healing environment along with progressive inner core exercises
I had a c-section, can I wear the FITsplint?
Yes! It can be worn above the scar while healing as an abdominal support.
Can I just wear the FITsplint to fix my Diastasis?
Unfortunately, the FITsplint is not going to strengthen the weak muscles. Correct abdominal exercise increases blood flow to the area to promote healing. There is no guarantee that Diastasis will close all the way, however, diastasis can become functional with core reconditioning.
By doing the ReCORE program and wearing the FITsplint, will my belly fat go away?
The best way to lose excess belly fat is by healthy eating habits, cardio and strength training combined. The ReCORE program focuses solely on strength training and reconditioning. Strength training does burn fat, but not necessarily from the area of the body that you would like. You cannot spot reduce fat away. The main focus of the program is to re-strengthen the abdominal muscles and other core areas as needed.