Programs
Kōtare Programs are currently under construction
Here's a little info in the meantime-
BIRTH PREP
As your pregnancy progresses, your daily exercise should adjust to include more movements that help your mind and body feel relaxed. It's time to focus on loosening up those pelvic floor muscles, calming your mind, and letting your body prepare for labor and delivery.
Birth Prep is a simple list of 11 movements for your 'pre-childbirth' exercise routine. This is a free resource, intended to help you navigate the final stages of pregnancy by using movement to help your body relax.
LIFE PREP
Life doesn't stop after you have a baby- quite the contrary. For the next several months, you'll be carrying around your growing child, the carseat, the diaper bag, maybe another child, you name it. All while your body is recovering from 10 months of progressive change AND childbirth. Learning to breathe and move in ways that support your body during the postpartum period is priceless.
Literally priceless... Life Prep is a free resource that supplies you with a collection of 7 breathing exercises, 7 mobility exercises, and 7 strength exercises to use as soon as you are ready post-birth. That's 21 movements to help support your postpartum life.
IMPACT PREP
So, you have a handle on how to properly breathe and engage/relax your core? If you want to get back to more intensive exercises like jumping and running, it's important to prepare your body for that level of impact.
Welcome to Impact Prep. This is an 8 week, 3 days per week at-home program that primes your body for plyometrics (jumping) and running. The first two weeks of Impact Prep are low intensity, which allows you to start when you feel ready without having to worry about over-doing it. Not only does this program prep you for impact, it also leaves you with an arsenal of exercises to use as prehab for the rest of your life.
TEAM KōTARE
If you're looking for everyday programming, Team Kōtare is the place for you! Within Team Kōtare you will find consistency (the backbone of any successful program), variation (to keep things interesting), and progression (to make sure you are always getting better).
We focus on training functional strength and power efficiently. This allows you to prioritize your fitness without having to sacrifice too much of your time. Team Kōtare trains 4-5 days a week for 30 minutes to an hour. The other days are left open so you can fill your time how you'd like- maybe a few long runs a week, an extra hour at the park with your children, or maybe even a nap (maybe).
1:1 training
Having a training program personalized to you can change your life. I don't say that lightly. 1-on-1 trainings are a great opportunity to work on overall fitness as well as corrective exercises for your aches/pains and/or pregnancy and postpartum.
If you are interested in training 1-on-1 with me, please fill out this form and I will reach out to you!