Welcome to CoreStrong!
I’m sure you’re excited to get started, but you might also be coming into this process with a bit of nervousness and doubt. And I get that. The beginning of the healing process can be very frustrating and many of us experience some depression when we realize that our bodies are doing what they are supposed to be doing, and we don’t know how to fix it. Many of us are also laying the blame on something we did. Weight gain during pregnancy, pushing too hard in birth, lifting too much weight in our training, returning to running too soon postpartum. And it’s easy to point the finger at one specific cause because that’s what we know. But I need you to stop doing that first thing if you want to get better.
Because here’s the deal
There isn’t anything that you did specifically that caused your core and pelvic floor weakness. Usually, these conditions are actually a culmination of incorrect habits over time that lead to a weakness in the muscles and other support tissues. It could be that there was a triggering event that allowed this weakness to reveal itself, but that event didn’t cause the damage alone. This is why we can not look at one specific area when we start rehabilitating. We can’t just say that we need to strengthen our abs or our pelvic floor. We can’t just look at our shoulders or knees to make the pain go away. We have to look at the body as a whole and give ourselves a total RE-boot in order to completely heal and stay pain-free and strong.
Getting Back to Yourself
I know that many of you are here after living fairly athletic lives, and it could be that those activities are what led you to realize you had a core weakness, or brought out pain. I know the thought of stopping those activities scares the heck out of you, because we work hard to get to the performance level that we’re at. And I want to assure you that I’m not going to ask you to sit on the bench and do nothing. Part of the process of rehabilitation includes maintaining a level of conditioning that allows you to return to your sport or activity at a similar level as you left. The exercises that I’ll have you do will look different in the design and intensity that we complete them, but you have to trust that this is for your benefit. Being able to strip down to the basics and rebuild a optimally performing system is going to only benefit your training in the long term, and keep you actually training instead of taking time off to heal.
There are 6 Stages in the CoreStrong program:
RE-turn to Play
Each stage of the program includes rehabilitation and functional conditioning exercises. The focus on each depends on where you are in the program.
The first 2 stages are rehabilitation-based, as we learn to get our bodies back into an alignment that allows our muscles to function better and support our core. We also learn breathing techniques to protect our cores during the more traditional activities that we engage in.
The middle 2 stages shift towards functional training and conditioning, moving you back into your sport progressively, until we reach the 5th Phase of RE-turning to Play.
Stage 5 is your maintenance mode. This is where CoreStrong ends and you’re “cleared” to do everything you’ve done before, but it doesn’t mean that we stop our rehabilitation. We never do. Part of staying pain-free is making our restorative offsets (you’ll learn more about these soon) a regular part of our training plan. And then, of course, we are always RE-assessing our program and our body’s response to training. If we experience a setback, we simply move back to a previous phase for a bit and work back through.
In addition to the physical work we’ll be doing, I’ll also be giving you nutritional suggestions to help promote you’re healing and keep fueled as we heal. Since our level of physical output and the intensity of how we are training will be different than what you’re used to, how we fuel our bodies to keep us at a good training body composition also changes. We’ll be focusing on real, whole foods, so don’t worry about going out and needing to buy additional supplements. A high-quality protein powder is good to have on hand, and I might suggest a few additional supplements, but not are required for the program.
Finally, you will have a few lessons to complete to help you understand the exercises and techniques that are used in the program, and to also teach you more about why we need to change how we move in order to heal. Everything in this program is designed to be short in durations and to easily fit into your hectic family life. All in all, I won’t ask you for more than an hour total of your day — and never all at once.
Let me know what questions you have! I’m excited to get started with you.