Eliza Katoa
Deep Core Series
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Strengthen you core and feel your best with this deep core series. Since having my second baby, I have been obsessed with healing my core and focusing on doing it right. Crunches and sit-ups were not the answer. I'm excited to share all that I've learned with you and help you have the strongest core possible so you feel your best. It doesn't matter if you're newly pregnant or 12 weeks postpartum, you can benefit from this series.
In this series you are going to learn how to breathe correctly and I'm going to provide you with tips that you can easily incorporate into your life to help you strengthen your core and pelvic floor. A strong core can help improve posture, balance and stability, prevent low back pain + injuries, and can eliminate fatigue during workouts. You'll see improvements in your big lifts like deadlifts and squats and in daily movements in real life.
This series is for everyone of all fitness levels! My postpartum friends, pregnant women, and even men can benefit from these workouts.
You can incorporate these workouts into your weekly workout regimen. I suggest doing one or two of these exercises 1-2x per week on top of your regular routine. You can repeat these exercises and still see great results.
I also encourage you to join the KatoaFit Community to engage and be inspired by all of the other wonderful members and for additional fitness, health & wellness tips and motivation!
Join here: https://www.facebook.com/groups/441179991016974
Goal:
Strength
Strength
Bodyweight, Functional, Postnatal, Core/Abs
5 weeks program
2 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Bodyweight, Functional, Postnatal, Core/Abs
5 weeks program
2 days/week
<30 mins
Level:
All Levels
All Levels
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
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
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Stream Anywhere
Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.
Reminders
Set workout reminders to stay on track!
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About Eliza Katoa
Online personal trainer
Hey, I'm Eliza Katoa — mom of three, certified personal trainer, former Division I athlete, and founder of Katoa Fitness.
I know what it feels like to love fitness but struggle to fit it into the beautiful chaos of motherhood. That's why I created this app: to help women build strength, confidence, and healthy habits that work in real life.
Inside, you'll find effective workouts, practical nutrition guidance, and support for every season — whether you're pregnant, postpartum, training for performance, or simply trying to feel strong and energized again.
My mission is simple: to help women stop waiting for the perfect time and start showing up for themselves now.
Because strong women build strong families, and you deserve to take up space in your own life, too.
I'm so glad you're here
Frequently asked questions
What are the goals of this deep core series?
This series will help:
- improve posture, balance and stability
- prevent low back pain + injuries
- can eliminate fatigue during workouts
- help improve performance in other lifts like deadlifts and squats
Can I do these exercises while pregnant?
Yes! You can do these while pregnant as long as you consult your doctor and you're cleared to exercise. These workouts will really help you keep your core and pelvic floor strong while pregnant. Learning to breathe optimally will benefit you as well after you have the baby and start to rehab your core.
Who are these workouts for (skill-level)?
* The workouts are designed for all levels. Whether your pregnant or
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress - you can even try more advanced variations of certain exercises
How will I get the best results?
Incorporate 1-2 of the workouts into your weekly workout regimen and focus on mastering each core movement and breathing optimally with every rep. Switch up the workouts each week and don't be afraid to repeat the workouts. If you're being mindful, moving with control, and connecting your breath to the movement, you'll still be challenged by these workouts.
In addition to this series, pick a program from my app that you can do and follow it consistently. Then:
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app)
* Drink at least 100 ounces of water daily
* Make sure to use active and full rest days to allow muscles to recover
* Ice cold showers in the morning and after workouts are highly recommended
*Shoot for 120-150 minutes of zone 2 cardio every single week (basically walk every day at a brisk but moderate pace)
How can I ask you questions?
DM me on Instagram and join the KatoaFit Community to receive support from myself and the other amazing members! If you're also a subscriber of my app, you can message me directly in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #EKFITDEEPCORE or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
Can I do these workouts if I am newly postpartum?
Yes! Start breathing optimally and practice the breathing that I teach you as soon as you feel up to it. I would begin workout #1 around 2-3 weeks postpartum (if you're feeling up to it) and repeat for 2 weeks. Then start performing the other workouts each week after.
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