Prenatal & Postpartum Fitness

Helix Pregancy & Postpartum Fitness

Over the last 20 years, more and more women have pursued their athletic passions – before, during and after motherhood. Well meaning advice of “listen to your body” and “do what you’ve always done” is often given just as much as the outdated notion of expectant mothers not lifting more than 20 pounds and only doing yoga.

With conflicting messaging often being given, it results in confusion for many women navigating pregnancy and postpartum fitness (CrossFit, running, boot camp, lifting, etc). These chapters are so much more than “listen to your body,” “bounce back” or “that’s normal” when you mention leaking and it’s our mission to make that all a little clearer by providing education, support and programs that benefit you in any season of life.

Meet Coach Kate

CrossFit Helix Coach Kate Johnson

Kate Johnson is a CrossFit Level 2 Trainer, Pregnancy & Postpartum Athleticism Coach, Certified Postnatal Fitness Specialist and a mom on a mission! She has mentored, collaborated and learned under some of the best pre/postnatal fitness pros and women’s health professionals in the world. She continues to pursue ongoing education to ensure women in our community have the most up to date, evidenced based information available.

Kate started her business, TulaFit, almost two years ago after she experienced how hard it is for moms to receive quality information, support and resources during pregnancy and postpartum. She advocated for herself as she began to work with Pelvic Floor PTs to help with postpartum rehab for her diastasis recti and incontinence. As a result of her experiences, she became a certified Pregnancy and Postpartum Athleticism Coach, starting her personal training business in an effort to help advocate, empower, educate, and support moms as they navigate pregnancy and postpartum fitness along with pelvic floor and core considerations.

She has worked with and helped rehab athletes all over the world including CrossFit Games regionals athletes, United States Olympic Weightlifting staff, powerlifters, avid CrossFitters, runners, and moms who just want to feel strong and more symptom free lifting their kids!

Make sure to follow Kate on Instagram to catch her #whiteboardwednesday for the Pregnant & Postpartum Athlete posts!

To download her FREE postpartum resource guide and timeline for returning back to CrossFit, click here.


Programs/Packages

PREGNANCY/POSTPARTUM FITNESS CONSULTATION

It can be confusing navigating pregnancy and/or postpartum fitness! With advice given such as “don’t lift more than 20 pounds,”  “just listen to your body” or “you’re clear to resume normal activity,” it’s hard to know how to approach these chapters.

That’s where Kate comes in! She helps answer YOUR questions…

  • How do I modify today’s running and sit up workout at 20 weeks pregnant?
  • What is safe or unsafe? (Spoiler alert: it depends!)
  • How do I listen to my body?
  • Can I lift weights again with prolapse?
  • How do I jump rope or on the trampoline without leaking?
  • Can I do sit-ups if I have diastasis recti?
  • How do I return to the gym after having my baby?

She is here to help bridge the gap during this season of transition! From modifying workouts, reviewing breathing and movement strategies, to listening and helping you find the guidance and support you deserve! She is on your team. Let’s do this!

30 or 60 minute sessions are available in person right here at CrossFit Helix.

*60 minute consultations (best value) are highly recommended the first time you work with Kate to review and cover all questions, provide assessment and learn strategies to support you.


INDIVIDUAL 6-WEEK POSTPARTUM FITNESS FOUNDATIONS PROGRAM

A 6-week postpartum program designed to help you rebuild and recover strength and coordination with pelvic floor and core considerations so you can confidently move forward with your fitness goals and everyday mom life demands!

Option 1
$350
1x/week for 30 minute sessions at CrossFit Helix
One 30 minute strategy session
At-home workouts provided via TrueCoach mobile app
Email/Messaging via app support for questions and accountability
Modifications to workouts (up to 3x week) at CrossFit Helix after the 6 week program so that you can join group class with core/pelvic floor considerations and confidence that you are rebuilding in a way that will support your long term goals!
Schedule Free Intro Call
Option 2
$500
Best value!
2x/week for 30 minute sessions at CrossFit Helix
One 30 minute strategy session
At-home workouts provided via TrueCoach mobile app
Unlimited text/email/in-app messaging support for questions and accountability
Modifications to workouts (up to 3x week) at CrossFit Helix after the 6 week program so that you can join group class with core/pelvic floor considerations and confidence that you are rebuilding in a way that will support your long term goals!
Schedule Free Intro Call

PREGNANCY & POSTPARTUM PERSONAL TRAINING

Want more 1:1 help to dial in strategies that you and Kate discussed via the initial consultation?

Need a few more sessions after the 6-week program?

Would you prefer to continue training in a one-on-one setting with Kate?

*Current/past clients are able to book without a consultation. New clients must first set up a consultation or a free intro call with Kate to discuss before booking.*

30-minute Personal Training Session
$50
Train with Coach Kate one-on-one at a time that fits your schedule!
Schedule