Provider Feature: Core Vitality Fitness

In 2023, I’m featuring different providers that I’ve gotten to know and trust who specialize in different aspects of health associated with the birthing body! To kick off this series, I asked Sarah Mayer, Core & Pelvic Floor Coach/Specialist/Trainer Certified PCES, of Core Vitality Fitness some questions about pelvic floor health and how she helps before and after birth.

By now you’ve heard of kegels and you’ve probably practiced some too. But how much do you know about your overall pelvic floor health? If you’re thinking, “What?! Kegels aren’t enough?” Well, short answer is no. But don’t take my word for it—here’s what Sarah had to share:

What is pelvic floor health?
Your pelvic floor is responsible for bladder, bowel, and sexual function. Having a healthy pelvic floor prevents urinary incontinence, constipation, and pelvic organ prolapse. The pelvic floor is actually the bottom of your core and provides stability for the rest of your body.

Healthy Pelvic Floor = Healthy Body

Who can benefit from pelvic floor exercises?
Everyone can benefit from pelvic floor exercises! Did you know that you can experience pelvic floor dysfunction even without giving birth?

Pelvic floor control can become affected by constant straining due to constipation, poor pressure management lifting heavy, car accident, post-surgery, alignment, pregnancy, delivery, menopause, cancer/radiation and more.

Pelvic Floor Exercise is very broad term and refer to not only strengthening, but also relaxing. Think of your pelvic floor muscles like any other muscle in your body - they require balance.


At what point in their Parenthood journey would birthing people start pelvic floor exercises?
It’s ideal to start pelvic floor exercises prior to pregnancy. Having a functioning pelvic floor improves pregnancy symptoms, allows for a smoother delivery, and faster recovery postpartum.

How can pelvic floor exercises help before birth?
Bringing awareness to your core and pelvic floor allows you to be in control of your body during delivery. A major focus in pelvic floor exercise is learning how to fully relax your pelvic floor. Contracting your core while relaxing your pelvic floor is the most effective way to bring baby into the world.

How can they help after birth?
It is important to rehab your body newly postpartum to keep your body functioning for the rest of your life. The first 3 months postpartum is where you will see your fast recovery time. Using a rehab program like, Postpartum Reconnect Online Course, allows you to heal faster and avoid postpartum injury or complications.

Did you know that most women end up with POP (Pelvic Organ Prolapse) or Diastasis Recti (Core Separation) during the newly postpartum period due to lack of rehab?
You wouldn’t avoid rehab after a major knee or shoulder injury, so why would you skip rehab after a vaginal or C-section delivery?

Can those who did not have a traumatic birth still benefit from PF therapy?
Yes, absolutely! Your body is recovering from a major transition. Many people don’t realize you can experience - back pain, constipation, urinary incontinence, UTI like symptoms, discomfort during intimacy or lack of sensation during intimacy, etc. months to years later even if the delivery didn’t feel to traumatic to them. Your body can hold onto an immense amount of tension that requires breathing and release techniques regardless of delivery outcome.

What do you wish people understood better about your work?
I wish that more people understood the power of movement. I guide clients through functional recovery exercise that doesn’t require hours of additional work to your everyday life. I teach them how to turn simple every day movements into restorative core & pelvic floor exercises. There is a huge gap in women’s health care, as a Pregnancy & Postpartum Corrective Exercise Specialist (PCES) I am able to bridge the gap between Fitness Trainer and PFPT. Working with a PCES can significantly reduce the amount of PT sessions required and get you move faster.

I have personally been through extensive postpartum trauma and painful recovery. With my education, I have not only been able to heal myself, but so many others just like you. Making others feel seen and bringing new light to each new phase of life is my passion, but also my calling in life.

Walk me through a quick overview of your offerings
CVF offers both in-person & virtual services.
1.) REVITALIZE -> 1:1 personal training available in single sessions or 5-packs
- 1-hour training sessions
- Perfect from conception all the way through pregnancy, newly postpartum, or 13+ years postpartum
- Reach new fitness goals, gain mobility, reduce pain

2.) Postpartum Reconnect Online Course -> Self-guided virtual rehab
- Ideal to start this program your last month of pregnancy
- Rehab guidance for both vaginal & C-section
- Education and workouts provided by a PCES with bonus content from PFPT
- 6-month training program includes 1 FREE personal training session
- 4 Phases of rehab:
Phase 1: Weeks 1 to 4
Phase 2: Weeks 4 to 6
Phase 3: Weeks 6 to 8
Phase 4: Weeks 8 & beyond

3.) Mommy Maintenance Fitness Subscription -> Enrollment reopens February 2023
- Weekly LIVE virtual workout sessions
- Sign up per class or subscribe Monthly/Quarterly/Yearly
- Subscribers gain access to all classes - replay at any time
- Workouts range from Pilates, Barre, HIIT, Stretch Flow, Meditation, Mommy & Me
​

---

So as you can see, there is so much importance in your pelvic floor! If you have more questions about your pelvic floor and how therapy could be beneficial to you, comment below or reach out to Sarah!