A seasoned women's clinical exercise physiologist, birthworker, and embodiment coach to virtually guide you towards your most fulfilled phsyiological birth and embodied motherhood journey physically, mentally, spiritually, and emotionally by:
Helping you understand all of your birthing options and create your birth plan/strategy that we will prepare you for physically, mentally, spiritually, and emotionally.
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Strengthening the physical body specifically and intentionally for the biomechanical and physiological birth your body was created for.
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Preparing your mind for the demands of birth through the neuroscience of self-hypnosis, visualization, embodiment work, and breathwork techniques (like the "Push Breath") to teach you how to drop you into your body and manage your internal environment. These tools will be taken into to take with you into your sacred birthing space be that the hospital, a birth center, or your home so that you can always have control over your internal (mental) environment.
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Managing common physical and mental discomforts experienced during their pregnancy (often on a day-to-day or week-by-week basis as the body changes quickly) such as SI pain, sciatica, round ligament pain, pelvic floor heaviness or tension, upper and lower back pain/discomfort, and pelvic girdle pain like pubic symphysis. By addressing these common discomforts we are also improving the body's ability to have a more optimical biomechinical birth by assisting baby into better fetal positioning.
Strengthening and connecting to the deep intrinsic core musculature to minimize/prevent common physical pelvic floor dysfunction postpartum (Diastasis Recti, incontinence, prolapse)
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Practicing for the big game (birth!). The biggest physical event of a woman's life... why would we not train for this?! When we are approaching the third trimester, we gear up and “practice for the big game”. We will marry all of these previously learned and trained skills (endurance, physical strength, breathwork, connection to the pelvic floor, and mental/emotional coping strategies, spiritual practices) into what I call "Labor Intensity Interval Training" otherwise known as "LIIT". This method mimics the labor waves/contractions, birthing positions, and even preparing physical endurance by replicating the work-to-rest ratio of what labor will be like (or as closely as we can!).
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Connecting to your pelvic floor and understanding the birthing mechanics hormonally and biomechanically so you can strengthen your connection to your mind and body more deeply.
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Reconnecting to your pelvic floor, core, and new postpartum body, return to activities you love, and support you into the shift into matrescence. You will develop a personalized plan that gradually reintroduces physical activity, taking into account your individual needs and goals. This may include exercises to improve core strength, flexibility, and cardiovascular fitness, as well as modifications for breastfeeding, pelvic floor health, and other postpartum considerations. By taking a safe and gradual approach, you can enjoy the benefits of physical activity while minimizing the risk of injury or setbacks.
"Karissa is a living encyclopedia of the female anatomy and she helped me manage any pain or discomfort I experienced while pregnant. Her help was invaluable in relieving hip pain that kept me awake at night. And she helped me prepare my body for the giant task of giving birth. But her support throughout my pregnancy extended far beyond fitness."
"I went into the birth of my baby feeling prepared, strong, and confident not just physically but also mentally and spiritually. Karissa was such a huge source of support for me, one that added to the beauty of my experience. So it was a no-brainer for me to continue working with her post partum and beyond. She’s fun and approachable. She keeps it appropriately challenging but cheers you on with loads of encouragement. She listens deeply and takes the time to understand your needs both physically and mentally. She really, truly cares about helping women live their best lives. I remember telling her while I was pregnant that I wish every pregnant woman had the chance to work with her."
"As we continued virtual weekly meetings, I learned multiple different breathing techniques, pelvic floor and total body strength exercises. After two births that were low intervention but still not what I wanted, having Karissa as a doula and trainer for my third was exactly what I needed. She is a true expert and blessing in the pre/postnatal space."
"I started working with Karissa a little over a year ago, not long after having my first baby. I was out of shape and intimidated about getting back into a routine. Over the last year, I’ve had lots of ups and downs as a new mom and Karissa always knows just what I need in a session. She really thinks about clients as a holistic person, knowing when to dial up a physical challenge or when to take a few minutes to talk about mental health and self care. Plus, her virtual availability and flexible schedule make it easy to stick to a routine. My life is better with Karissa in it - I’m stronger, healthier, happier, and I’m so grateful for her help and expertise."
"Karissa is incredibly passionate about women’s health, helping women understand their bodies, and empowering them with knowledge and tools to help them live healthy, full lives. This starts with Karissa’s extensive experience in guiding women on their fitness journeys through pregnancy and postpartum. Throughout my pregnancy, she challenged me physically in ways that were safe and appropriate for where I was at in my pregnancy."
"Karissa is the birth coach I always wanted but didn’t think existed. She’s tough but empathetic, extremely knowledgeable but also approachable, and she’s effectively changed my approach to exercise for the better. I started working with Karissa a little over a year ago, not long after having my first baby. She really thinks about clients as a holistic person, knowing when to dial up a physical challenge or when to take a few minutes to talk about mental health and self care."
CLIENTS REPORT
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90%
report no diastasis recti
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95%
feel stronger and happier
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100%
have an easier labor
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80%
report less pain
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