Post-Partum Parenting Peri-/Menopause

Core Love Summer Challenge 2023

Be flexible, spontaneous and still make time for YOU this summer.

Just the right amount of structure to keep you feeling fit and energized as you chase your kids through the sprinkler or head out for your mountain hike.

 

"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 Summer Challenge is for you if:

  • You want to be able to fit your workouts into your busy schedule without feeling overwhelmed

  • You want a program designed for the female body and can strengthen your core and pelvic floor while you work your entire body

  • You are looking for a sustainable program that can fit into your life without burning out.

Take care of you this summer.

You deserve to feel amazing in your body this summer, soaking up those long summer days, full of memory making fun.

Join us for a simple and fun challenge that will keep you feeling strong and energized all summer.

The Challenge Includes:

  • An 8 week workout program designed by experts in Women’s Health and Fitness that can be done at home or in the gym

  • On-the-go versions of each workout that you can do with minimal equipment while you travel or outdoors at a playground, campsite or in your backyard

  • A Bingo Card of Self Care challenges (totally do-able) that will keep you feeling great all summer long

  • Prizes! Each month, enter to win Athleta gear, Fitness Equipment from Flaman Fitness or free personal training with Core Love.

  • Choose the PLUS OPTION for weekly live workouts on Zoom and In-Person (in West Edmonton, AB)

 

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

 

How it works:

  1. Join us live (or catch the recording) for our Kick Off Workshop June 25th, 6 pm MST to set your personal workout goal for the challenge and enter to win some kick off prizes.

  2. Download your Self Care Bingo card and get ready to take small but impactful actions for you throughout the month.

  3. Open our app or desktop program and follow your workout plan throughout the month at home, the gym or as you are out and about at the playground. Get support, virtual high fives and answers to your questions right in the app, we are with you in this!

  4. PLUS members: Join live workouts on Zoom or In-Person each week.

  5. (Optional) Join a team for some extra support and accountability.

  6. Submit your bingo card at the end of each month and be entered to win prizes from Athleta, Flaman Fitness and Personal Training from Core Love Fitness.

Roll into September feeling strong and recharged!

Class Schedule

All workouts are 50 minutes. Over the Summer Challenge classes are a drop-in schedule (included in your membership) so choose the time and day that works best for you and attend as often as you like!

Class Types

computer Virtual (Zoom)

☀️ Outdoors (in Rio Terrace Neighbourhood, Edmonton)

  • Tuesday

    6:15 am - (computer Virtual)

    9:15 am - (computer Virtual)

    7:15 pm - (☀️ Outdoor, West Edmonton)

  • Thursday

    6:15 am - (computer Virtual)

    9:15 am - (☀️ Outdoor, West Edmonton)

    7:15 pm - (computer Virtual)

Join the Summer Challenge

Investment

**Note current members, the challenge is included in your membership. New members, sign up below!

 
 
 

Pregnancy Post-Partum Parenting Peri-/Menopause

Core Crew Summer Challenge

location_on Virtual

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

Best for you 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 a program that gets you long term results

  • **Note current members, the challenge is included in your membership. New members, sign up below!

Pregnancy Post-Partum Parenting Peri-/Menopause

Crew Summer Challenge PLUS

(includes live classes)

location_on Virtual and 👩🏾‍🤝‍👩🏼 In Person

Best for you if you:

  • Do well with a standing appointment (for YOU) on your calendar

  • Love the energy of a group and like the encouragement of having others workout alongside you (virtually)

  • You want real-time feedback and coaching from a trained Core and Pelvic Floor Fitness Expert

  • **Note current members, the challenge is included in your membership. New members, sign up below!

 

Meet the Coaches in Your Corner

 
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 running up and down mountains as often as possible during the summer and cross country skiing all winter. That is when I am not chasing my 3 kids around!

 

Shannon Dickie (she/her)

Co-coach and your biggest cheerleader

  • 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:)

"Core Love has been instrumental in my journey. Classes were tailored to my abilities with modifications offered as well as encouragement to stretch myself and increase my strength.”

“Core Love's emphasis on women's bodies and the changes they go through is clear in the exercises that are chosen. This also spills over into a safe space to arrive to class in any emotional or physical and with grace for screaming, running children in the background. 

Core Love also extends outside of the live class and offers opportunities and encouragement for healthy active lifestyles through challenges, inspirational stories, and the opportunity to ask questions and seek advice from Shannon and Kaye.

I would highly recommend these classes for anyone who is looking to increase physical strength and honour the changing of female body"

- Rachael

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.

    Live Zoom and Outdoors workouts are 50 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. 

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