Shaina Fata

CORE REBUILD

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If you are looking to build or rebuild your core strength - this program is for you. I personally built this program off of how I recovered my core strength after having a baby. However, this is not just for postpartum moms! This is for ANY and ALL who are looking to strengthen that mid-region with a progressive program and deep core exercises. For more information on equipment and details of this program, please visit the FAQ section! Some things to expect: • building up a strong core through functional, deep core exercises (NO crunching involved!) • increased core and pelvic floor strength • 10 - 20 min workouts on average HOWEVER - times will vary depending on how slow you want to take the exercises • only 1 dumbbell needed for later in the program! • starts very slow with only 2-3 light exercises per day (please see FAQ section on how to skip ahead in weeks if you are not starting with the lightest possible days)

Goal:
Progression

Bodyweight, Functional, Postnatal

6 weeks program 7 days/week <30 mins

Level:
All Levels

Goal:
Progression

Bodyweight, Functional, Postnatal

6 weeks program 7 days/week <30 mins

Level:
All Levels

Workouts

Pelvic Floor

5.0

Functional, Postnatal, Strength, Abs & Core

Deep Core

4.9

Active Rest

4.8

Deep Core

4.8

App Features

Reminders

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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

Offline Downloads

Workout anywhere - even without internet connection

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

Reminders

Set workout reminders to stay on track!

About Shaina Fata

Fitness Trainer & Yoga Instructor

Hi! I’m Shaina. I was born and raised in Green Bay and recently found my way out to Costa Mesa with my husband and our two fur-children. My passion for fitness and yoga started over 6 years ago. I fell in love with yoga first and then started incorporating other Bodyweight workouts into my at-home routine. I have a special love for at-home fitness and like to challenge myself and others both mentally and physically through my workouts. I became a certified yoga instructor in 2018 and a certified personal trainer at the beginning of 2021. Throughout this time I began teaching and practicing at a local yoga studio, along with working under a creative and functional fitness trainer. I also became very active on social media in this time. I started to pursue a life outside of the corporate job I had been working, with my online workouts and classes. Fast forward to today and I am full time instructing fitness, health and yoga! I am so proud of how far this has come and I hope to continue to share, grow, and get stronger with my amazing community! I hope you can find something that works for you here! Let’s all get our bodies moving!!

Frequently asked questions

Who is this program for?

This program is for ANYONE looking to rebuild or build up their core strength from the bottom - up.

What is the structure of this program?

The Core Rebuild program is 6 weeks, 7 (suggested) days per week. The structure slightly changes from start to finish throughout the weeks but there is an average of 4 deep core sessions per week with 3 days of suggested walking and a diaphragmatic breathing exercise. You are welcome to just take rest days on those in between days! If you are wanting to do the whole program entirely with all the days - the walking exercise on your "off" days is highly encouraged. I usually call those "active rest" days because walking is great for recovery and just getting those daily steps in :).

Is this just for postpartum?

NO. This is not just for postpartum. This is just the method and schedule that I personally used to gain back my core strength in postpartum. Anyone can do this program!

I have questions about diastasis recti and my pelvic floor?

I am not a pelvic floor specialist, therefore, I can not help with any specific issues regarding your pelvic floor or diastasis (if that pertains to you). I do not know and can not guarantee that this program will "heal" anything for you. Please speak with your doctor or a pelvic floor PT if you have concerns about either of those areas :). **The exercises in this program should be safe for MOST of you who are trying to close your diastasis. Always check with your doctor or pelvic floor specialist if you have any concerns. This includes if you are not seeing progress or are having any pain, discomfort, or issues other than normal muscle soreness from working your core.

Should I start at week 1?

If you are not wanting to start with the lightest weeks or are not early postpartum - I suggest that you start at week 2 or week 3 of this program. Starting in a later week will not lose the effectiveness of this program. This is just truly from the ground up so you may find the first and second week to be too light for where you are at.

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