Pregnancy Post-Partum Parenting Peri-/Menopause

Core Crew

For women and moms who want a strong core + pelvic floor without doing 1 million kegals.

Easy to follow App-Based Workouts you can fit into your busy life.

Core Love Fitness Options

 

"I am so in love with the Core Love philosophy and workouts!”

Every person with a pelvic floor needs this. The mobility, the core strengthening, the whole body functional strength….. 

I already feel stronger and more capable, just walking around.

- Jess

The Core Crew is a great fit if you:

  • Have a changing schedule or don’t want to commit to a class time each week

  • Are able to get yourself motivated (at least most of the time) to workout without a live class or group

  • You feel ready to give up the random online workouts and drop in classes for program that gets you long term results

The Core Crew

Workouts you can do at home or in the gym so you feel better than ever (even with all the changes your body is going through.)

The Core Crew was created to fit into your busy life. 

As you work hard to balance it all, the Core Crew is where you can count on some time to take care of you.  

You deserve to feel amazing in your body so you can show up fully in your joyful and busy life. 

 
On Demand Fitness for Postpartum Edmonton

Testimonials

  • "This program has been so great for me through the summer."

    “ I can squeeze it in where it works but it’s also structured enough that I don’t have to make decisions about what to do every day.

    Thanks for the amazing workouts, this is the first time I’ve worked out consistently without doing some insane program that ended up in injury. I love it!”

    Adrianne

  • “I was feeling overwhelmed with all of the things I had to fit into my exercise routine: Core strength, strength training, cardio, stretching, physio, pelvic floor exercises…. I see now that a well-designed fitness program can cover all of these. For me, I realized that instead of trying to fit another thing in, I could replace my current routine with a more effective one.”

    Tara

  • "I won’t do a workout if I have to come up with “what to do” so having the program has been key!"

    “The program has definitely improved my stability and core strength. I feel stronger on the ice playing hockey and strong in my day to day mom life!”

    Colleen

  • "The workouts are hard enough to push and challenge you, but there is no shame, judgment or competition."

    “It’s like the opposite of Jillian Michaels, but you still get really strong.”

    Steph

On Demand Fitness for Moms Edmonton
 

How it works

The Core Crew is not just another “fit mom bootcamp” or “get a flat belly program.” 

Our 123+R framework takes care of the plan for you.  Save your mental energy and trust that you have a plan designed for you and your body.  

We know you have a busy, messy and joyful life.  Our program helps you fit fitness in without adding overwhelm or stress. 

Pregnancy, postpartum, parenting and peri/menopause are unique phases of life that lead to specific changes in your body.  

Your workout program should reflect those changes and the exact phase of life you are in.  

Generic workout programs skip right over the pelvic floor and don’t help you learn how to listen to your body.  

Take the guess-work out of your fitness program and workout with confidence.  

What you get inside the Core Crew

  • Easy-to-follow workouts at your fingertips so that you can fit them in at nap time or during your busy days.

  • 2 full body strength workouts, 1 core circuit and 1 cardio & recovery workout.

  • Clear instructional videos so you know how to engage your core in each exercise

  • Follow the 123+R system to customize your workout for your time and energy each day, ranging from 8-40 minutes.

  • Check-ins and support from your coaches right in the app.

  • Our private Facebook Group where you can vent on your hard days and share your wins on good days

    The most supportive and non-judgmental community of women on the internet

  • Monthly member meet-ups, in person and virtual

  • 2-Part Meal Prep Workshop (co-created with a Registered Dietician)

  • Additional workshops (Female Hormones, Goal Setting, etc)

Investment

 

Monthly

$87*

*Excluding GST

3 Months

(save $30)

$231*

*Excluding GST

 

We want you to love your workout program.  If you join us in The Core Crew and, after 14 days, decide it isn’t a great fit for you right now, we will refund you 100%. 

Meet the Coaches in Your Corner

 We are with you on this journey. 

 
Kaye Burrows

Kaye Burrows (she/her)

Head Coach and Program Design

  • BPE, BEd Science Minor, MuTu Pro, PN-L1, PPA.

    As a mom of three, I know first hand how it feels to be living in a body that I don’t recognize.

    I also live a busy and full life and I don’t have time to waste when it comes to my workouts. When I carve out time and energy to move my body, I want to trust that the exercises are building the strength and endurance I need to keep up with my busy life.

    When my body feels good, everything feels better. I am more confident in my relationships at home and at work. I can be the patient mom my kids need. And I don’t hesitate to join friends on a mountain adventure.

    You will find me leading classes, and coaching in the app and Facebook group. I can’t wait for you to start feeling the changes in your life that come from strengthening from the inside out.

 
Shannon Dickie

Shannon Dickie (she/her)

Co-Coach and your # 1 hype woman

  • NASM Certified Personal Trainer and Women’s Fitness Coach, GGS- CPPC Pre and Postnatal

    After having my own two children, I dealt with pelvic pain and peeing when I exercised. I struggled postpartum with the way my belly looked and wondered why my core muscles had disappeared.

    As I learned how to strengthen my core from the inside out, I also transformed my mental health. The physical strength I gained created confidence for me in every other area of my life.

    I was hooked. I decided to get certified as a Personal Trainer and Women’s fitness specialist because I wanted this transformation for all women.

    You will find me leading classes, coaching in the app and Facebook group giving you feedback on your workouts and cheering you on with virtual high fives or hugs, depending on what you need that day:)

"Life changing things are happening thanks to you both and your magical programs🥰”

“Running any distance feels so good. I am so encouraged right now.”

- Karen

FAQs

  • Our programs are designed to be completed at home with minimal equipment. You will need:

    • A mini band

    • Longer Resistance Band

    • Dumbells or Kettlebells, ideally, you will have 1-2 weights in each of these ranges:

      • Light (5-10 lbs)

      • Medium (15-25 lbs)

      • Heavy (25-40 lbs)

    • Nice to have (but not required, you can use household items): bench, stable step/stool, exercise ball.

  • Using the 123+R system, you can customize your workout to fit your time and energy needs each day. A level 1 workout will take you between 5-10 minutes. Level 2 will be about 30 minutes and Level 3 will be 35-45 minutes.

  • We’ve designed these workouts for busy women and mothers, so if you are interrupted, you can easily pick it right back up and finish the workout. We build in rest periods where you can wipe a bum or serve a snack and then get right back into it.

  • Yup. Pregnancy, postpartum or peri/menopause can bring a lot of unwanted change to your pelvic floor and core, but it definitely doesn’t mean you are weak or broken. We give cues and suggestions in our videos so that you can move without pain, pressure or peeing. Stuck? Just shoot us a message inside the app and we will give you a strategy to make it work for your body.

  • Never! You are welcome here whether you’ve never had children or if your children are 2, 5, or 30+. You can get started now with just a few workouts a week and feel the difference in your core right away.

  • Not for us. You are welcome to take those photos for yourself, if you find that motivating. We keep our focus on how your body feels, your energy levels, how strong your core is getting and consistently fitting your workouts into your busy life.

  • Guess what? You will. You can count on it. Life will get crazy and there will be days where you are barely keeping up. We’ve built rest and recovery right into our 123+R programs so that you can still “check” them off in the app when rest is the most productive thing for your fitness. Your workouts can be completed on any day of the week, so you can be flexible and adjust when needed.

  • We know very well the exhaustion and tired achy feelings of pregnancy, especially in the third trimester. And still, we would really encourage you to start the program now because you will be preparing your body for a smoother postpartum recovery.

    Our programs are customized for your specific phase of pregnancy, you can trust that your workouts are safe and effective for you, right now.

    Many of our members tell us their Core Love workouts were the only thing that felt good on their bodies in that last month of pregnancy- even better than walking!

  • All of our clients have access to The Postpartum Plan during the 4th trimester, your first 3 months post birth. This is a collaboration between Core Love and Mandy Renfrew-Kuncio, Pelvic Health Physiotherapist and Birth Doula of Nurturance Health.

    The Postpartum Plan walks you through the first 3 months postpartum (starting on day 1!) with breathing and core exercises, tips on healing stitches and easy recipes to speed up your healing. No more going down the google rabbit hole at 3 am!

    With bite-sized videos and 1 page checklists, the Postpartum Plan makes it quick and easy to get the support you need as you heal and get ready to return to exercise.

    Once you’ve had clearance from a doctor, you can begin building back with full body workouts customized for your postpartum body.

  • Surgery is a good option for some people. Other times, a well designed exercise program can replace the need for surgery. Whether you are considering a surgery or recovering from one, we will help you strengthen your pelvic floor so that you can feel strong and trust your body again. This may require some more individualized coaching, so if you are currently considering surgery, please contact us HERE. We will let you know honestly if we can help and which program will be the best fit.

  • It can be scary to put money on the line, especially when it comes to our own self care. If you try the program for 2 weeks and decide it really isn’t what you need right now, we will give you a 100% refund.

  • Absolutely. One of the best things about strength training is that it can be adjusted easily based on your experience, strength level, time available and energy to put into your workout. For many of our members, Core Love was their first experience with strength training and they have been going strong for 3 + years!

Still have questions? We would love to chat:) Contact us and we will be in touch. 

The Core Crew is the right amount of support + accountability without stress or shame. 

Feel strong, confident and proud of your body, no matter what it’s been through.  

 

You will love the Crew if you:

  • Are ready to carve out more time to care for YOU

  • Need a workout program that is designed for your unique needs as a woman

  • You are sick of the leaking, back pain or painful sex and would like to find those long lost core muscles again

  • Want a stronger core and pelvic floor, but you still want to work your whole body and get a bit of a sweat on

  • Value having a coach (who is also a woman and mom) in your corner