Eliza Katoa

Postpartum Program

Postpartum Program

Get started today!

My 12- week postpartum program will help you navigate your return to fitness after the birth of your baby. You can begin this as soon as you feel ready after giving birth. I’ll help you learn proper breathing and I’ll help you connect to your deep core muscles. You’ll have access to safe and gentle movements and breathing exercises you can do before your 6-week postpartum appointment. Then you’ll have a workout program to help you ease back into working out safely. Rebuild your strength as you heal. Workouts will progressively get a little more challenging each week to help you rebuild your strength while rehabbing the core and safely helping you get back into fitness.

Goal:
Recovery
Postnatal, Core/Abs, Full Body
12 weeks program 3 days/week <30 mins
Level:
All Levels
Goal:
Recovery
Postnatal, Core/Abs, Full Body
12 weeks program 3 days/week <30 mins
Level:
All Levels

Workouts

Welcome to my Postpartum Program!
Welcome to my Postpartum Program!
5.0
1
Learn To Breathe Properly (TVA breathing): In depth review
Learn To Breathe Properly (TVA breathing): In depth review
5.0
2
What to expect from this program
What to expect from this program
4.9
2
Workout equipment needed for this program
Workout equipment needed for this program
4.9
How to protect your core when lifting
How to protect your core when lifting
5.0
3
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
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Eliza Katoa

Online personal trainer

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!

Frequently asked questions

Should I consult my doctor before doing this program?
YES! Get your doctors approval. I also recommend you meet with a pelvic floor physical therapist.
What equipment do I need for the program?
Long loop resistance band (light) Long loop resistance band (medium) Booty band (light and medium) FOR THE WORKOUTS: Dumbbells Something to step up on A bench or chair A barbell (but you can stick with dumbbells if needed)
When I discontinue the program?
If you haven't talked to your doctor before starting it or if you're experiencing any kind of pain, lightheadedness or discomfort. Stop and discontinue immediately.
I'm 6 months postpartum, can I still benefit from this program?
Yes! I'll teach you diaphragm breathing or 360 breathing and how to connect/engage your pelvic floor and transverse abdominals. This can help you regardless of how far out you are from giving birth. If you still feel like your core needs strengthening, this is for you. If you didn't do any kind of deep core work or breathing exercises, this can help you build a foundation and improve overall strength! You can learn how to properly breathe and connect to your deep core and pelvic floor. Maybe you feel like you haven’t quite gotten your strength back and you’re not sure where to start with your workouts, jump into this program. Please feel free to reach out to me with any questions or specific concerns about your unique situations. I’m happy to help. Reaching out to me directly through the app is the best way to contact me.
Can I take this program at my own pace?
YES! I highly recommend you take it at your own pace and listen to your body + consult your doctor before beginning. You can move slower and repeat workouts or entire weeks as needed. You may not be ready to progress a certain movement or exercise and that’s okay. Feel free to repeat a whole week or a workout as needed. Each week the core and pelvic floor exercises get a little bit more challenging to help you rebuild your core and connect to your pelvic floor as you heal. You may need to repeat some of those exercises for another week or two and that’s totally okay. Don’t rush your body into anything it’s not ready for. Please take this at your own pace.
What are the goals of this program?
The goal of this program is to help you rehab your core, learn to properly engage the pelvic floor and TVA with the 360 breathing, and improve muscular endurance and strength through resistance training. I want you to feel good as you heal and recover after giving birth.
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.

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