Eliza Katoa
12-Week Postpartum Rebuild
Rebuild your core. Restore your strength. Return with confid
Your body has done something incredible. This program supports a safe, intentional return to movement as you heal after having a baby. Begin when you feel ready—even before your 6-week checkup. You’ll learn how to breathe, reconnect to your core and pelvic floor, and rebuild strength at your own pace. No rushing, no pressure—just supportive training to help you feel strong, confident, and capable again.
Goal:
Recovery
Recovery
Postnatal, Core/Abs, Full Body
12 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Recovery
Recovery
Postnatal, Core/Abs, Full Body
12 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
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About the program
12-Week Postpartum Rebuild Program
Your body has done something incredible — now it’s time to heal, reconnect, and rebuild with intention.
This 12-week Postpartum Rebuild Program is designed to guide you through a safe, confident return to fitness after having a baby. You can begin as soon as you feel ready postpartum, even before your 6-week checkup.
We start with the foundation:
Learn proper breathing mechanics
Reconnect to your deep core and pelvic floor
Restore strength and stability from the inside out
You’ll have access to gentle, safe movements and breathing exercises specifically designed for early postpartum — perfect for those first weeks when your body is healing and needs extra care.
After your 6-week appointment, the program progresses into structured workouts that help you ease back into training safely and effectively. Each week builds intentionally:
Gradual strength progression
Core rehab integrated into every workout
Movements that support healing, posture, and confidence
No rushing. No pressure. Just smart, supportive training that meets you where you are and helps you rebuild stronger than before.
This isn’t about “bouncing back.”
It’s about rebuilding your body for the long run — so you can feel strong, capable, and confident in motherhood and beyond.
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“Exactly what I needed after having a baby.”
Evelyn J.
“This program taught me how to properly engage my core and pelvic floor, which changed everything. The progressions felt intentional & empowering."
Lo W.
"I wish every postpartum mom had access to this. It doesn’t pressure you to ‘bounce back’ — it helps you rebuild the right way."
Jodi R.
"The breathing, core work, and gradual strength progression helped me feel capable in my body again. This program truly meets you where you are.”
Tiana J.
"I felt nervous about moving again postpartum, but this program made me feel safe and supported from day one."
Mele T.
“So many of these movements were the same ones I did with my pelvic floor physical therapist. Eliza truly knows what she’s doing, and this program is
Bri G.
“Exactly what I needed after having a baby.”
Evelyn J.
“This program taught me how to properly engage my core and pelvic floor, which changed everything. The progressions felt intentional & empowering."
Lo W.
"I wish every postpartum mom had access to this. It doesn’t pressure you to ‘bounce back’ — it helps you rebuild the right way."
Jodi R.
"The breathing, core work, and gradual strength progression helped me feel capable in my body again. This program truly meets you where you are.”
Tiana J.
"I felt nervous about moving again postpartum, but this program made me feel safe and supported from day one."
Mele T.
“So many of these movements were the same ones I did with my pelvic floor physical therapist. Eliza truly knows what she’s doing, and this program is
Bri G.
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
Frequently asked questions
Should I consult my doctor before doing this program?
Should I consult my doctor before starting this program?
Yes. It’s always recommended to consult with your healthcare provider before beginning any postpartum exercise program, especially if you experienced complications during pregnancy or delivery.
In addition, I highly recommend seeing a pelvic floor physical therapist if you have access to one. A pelvic floor specialist can assess your core and pelvic floor function, help identify things like diastasis recti or pelvic floor dysfunction, and provide personalized guidance to support your recovery.
This program is designed to support a safe, gradual return to movement and includes gentle breathing and foundational exercises that many women can begin before their 6-week postpartum appointment. However, every postpartum journey is different, and your provider and pelvic floor specialist know your body best.
If at any point something feels painful, uncomfortable, or doesn’t feel right, pause the program and seek guidance from your healthcare provider or pelvic floor therapist.
Your healing and safety always come first.
What equipment do I need for the program?
You don’t need a fully stocked gym to be successful in this program. Most workouts can be done at home or in the gym, with options to modify as needed.
Recommended equipment:
Long loop resistance band (light)
Long loop resistance band (medium)
Booty bands (light and medium)
For the strength workouts:
Dumbbells
Something sturdy to step up on (box, bench, or step)
A bench or chair
A barbell (optional — dumbbells work great if you don’t have one)
This program is designed to be flexible and accessible. If you don’t have every piece of equipment, you can still follow the program safely and effectively using modifications provided.
When should I discontinue the program?
You should stop and discontinue the program immediately if:
You have not been cleared by or discussed exercise with your healthcare provider, or
You experience pain, dizziness, lightheadedness, pressure, leaking, or any discomfort during or after a workout.
This program should never cause pain. If something doesn’t feel right, pause and seek guidance from your healthcare provider or a pelvic floor physical therapist before continuing.
Your safety and healing always come first.
I’m 6 months postpartum — can I still benefit from this program?
Absolutely, yes.
This program is beneficial no matter how far postpartum you are. You’ll learn diaphragmatic (360) breathing and how to properly connect to and engage your pelvic floor and transverse abdominals — foundational skills that are often missed, even months or years after giving birth.
If you feel like:
Your core still feels weak or disconnected
You never learned proper deep core or breathing techniques
You don’t feel quite “back to yourself” strength-wise
You’re unsure where to start with workouts postpartum
…this program is for you.
Depending on how your core feels, I highly recommend completing this program first, then transitioning into my Strong as a Mother program. Building a solid foundation here will help you get more out of future training, lift with confidence, and reduce the risk of setbacks as you progress.
If you have questions or specific concerns about your unique situation, please feel free to reach out. Messaging me directly through the app is the best way to contact me, and I’m always happy to help guide you.
Can I take this program at my own pace?
Yes — absolutely.
This program is designed to be completed at your own pace, and I highly encourage you to listen to your body and consult your healthcare provider before beginning.
You are never expected to rush. You can move slower, repeat individual workouts, or repeat entire weeks as needed. If a certain movement or exercise doesn’t feel right yet, that’s okay — simply stay where you are.
Each week, the core and pelvic floor exercises gradually become a little more challenging to support continued healing and strength. You may benefit from repeating certain exercises or weeks for an extra week or two, and that is completely normal.
There is no timeline you need to “keep up with.”
Healing isn’t linear — and this program meets you where you are.
Take your time. Trust the process. Your body will tell you when it’s ready.
What are the goals of this program?
The goal of this program is to help you rehab your core, learn how to properly engage your pelvic floor and transverse abdominals through 360 breathing, and rebuild muscular endurance and strength with intentional resistance training.
Every phase is designed to support healing while gradually restoring strength and confidence in your body. This isn’t about pushing through or rushing the process — it’s about moving well, building a strong foundation, and progressing safely.
Above all, the goal is for you to feel good as you heal, recover with intention after giving birth, and set yourself up for long-term strength in motherhood and beyond.
Does it take more than 12 weeks to heal postpartum?
YESSS! It takes more than 12 weeks to heal and rebuild strength. This program is just a guide and a jump start to help you on your journey of healing and rebuilding. Your body just delivered a human and it took 9 months to grow your baby. It may take 9 months or even longer to get back to “normal” so stay patient and consistent. Embrace the journey and enjoy the process of rebuilding your fitness as you add this new little person into your family.
What program should I do after completing this one?
I highly recommend transitioning into my 27-week Strong as a Mother program.
Once you’ve rebuilt your core, reconnected to your pelvic floor, and established proper breathing mechanics, you’ll be ready to take your strength training to the next level. Strong as a Mother builds on that foundation with progressive strength training, conditioning, and intentional programming designed to support women through all seasons of motherhood.
This program focuses on:
Building full-body strength that lasts
Continuing to train the core and pelvic floor in a functional, integrated way
Improving endurance, confidence, and performance
Creating sustainable routines that fit real life as a mom
Completing this program first helps you transition into Strong as a Mother feeling prepared, confident, and strong — not rushed or overwhelmed.
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About Eliza Katoa
Momma. NASM certified personal trainer. Fitness nutrition specialist. Pregnancy & Postpartum Athleticism Coach in Training. Entrepreneur. Fitne
Hey, I’m Eliza Katoa! Thank you for being here! I’m a mom, wife, certified personal trainer, entrepreneur, and one of seven kids. I’m obsessed with all things fitness, lazy beach vacations, family time, sushi, and homemade hamburgers. I’m so happy you’re here!
My mission is to help you find joy and empowerment in your fitness journey. I believe in you, but it all starts with believing in yourself. Believing that you can overcome self-doubt and embrace a lifestyle of healthy habits that will create long-lasting confidence and fulfillment.
I created the Katoa Fitness app to foster a community of people actively pursuing their personal best. Having guided thousands of women and men through their respective health journeys, nothing is more fulfilling than clients stepping into their power and changing their lives.
My love for working out was born in my early morning team workouts in college. I had the amazing opportunity to play D1 PAC-12 volleyball. As a college athelte, I had access to an incredible team that consisted of a strength coach, physical therapist, trainer, dietician, sports scientist and sports psychologist who inspired me to get into the health and fitness industry. They helped me realize that health is about more than just working out. It’s about being balanced physically, mentally, emotional and spiritually.
I graduated and began my career working for two different gyms doing 1-on-1 and group training. I decided to start my own group training business, Katoa Fitness. From there, I trained hundreds of inspiring people and learned so much as a trainer. There’s no question that the most fulfilling thing I get to witness each day is seeing my clients push past self doubt and work towards becoming the best and healthiest version of themselves.
Making the decision to work towards a healthier you is hard, but here you are. I’d love to be part of your journey. All you have to do is step into your power and we can make it happen, together!
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