Strength Training & The Pelvic Floor: A Workshop For Mama's

Your core is more than just abs—it’s the foundation of your strength, movement, and resilience. At KALO, a women's focused fitness studio that supports women through all chapters of life, we believe in training smarter, not just harder, and that starts with understanding the deep connection between your pelvic floor, breath, and strength training.

This workshop is designed to help expecting and postpartum women reconnect with their core, move with confidence, and learn how to lift, breathe, and train in a way that supports long-term strength and function.

Education & Awareness

• What is the pelvic floor, and why does it matter?
• How your pelvic floor integrates with core strength, stability, and breathwork.
• Visual breakdown + hands-on learning.

360° Breathing & Core Activation

• Learn how breath controls intra-abdominal pressure for safe & effective strength training.
• Practice diaphragmatic & deep core activation techniques.

Movement & Strength (This will be an actual workout, for ALL levels)!

• Learn how to train with intention, not restriction - using breath to movement.
• Discover how to build strength without compromising pelvic floor health.
• Explore key movement patterns that support a strong, functional core postpartum and beyond.

Wrap-Up & Q&A

• Ask questions, get personalized feedback, and walk away with real, applicable knowledge you can use in your training and daily life.

• You’re pregnant and want to train safely & effectively through every stage.
• You’re postpartum and looking to rebuild core & pelvic floor strength.
• You're not either but experience leakage, heaviness, or discomfort and want to move with confidence.
• You want to lift weights without fear of harming your core or pelvic floor.
• You’ve been told to "just do Kegels", but you know there’s more to the story.
• You want to feel strong, supported, and capable in your body without limitations.

This isn’t about doing less—it’s about training smarter. Join us at KALO for a powerful, science-backed, and empowering approach to pre- & postnatal strength training.

YOUR COACH: Emily Follsted, CPT

Emily has always been fascinated by the connection between movement, nutrition, and the human body. Since 2019, she has worked in the fitness industry, drawing from her lifelong passion for sports and the sense of community they fostered. After being diagnosed with an autoimmune disease that same year, her dedication to holistic wellness deepened, fueling her commitment to understanding the body on a deeper level.

As a strength coach, Emily specializes in helping women lift safely and confidently, with a particular focus on prenatal and postpartum fitness. She works with dozens of women each week, guiding them through the physical shifts of pregnancy and postpartum recovery with an emphasis on core and pelvic floor health. Through her work, she empowers women to build strength, move with confidence, and reconnect with their bodies during every stage of life.

Credentials: B.S. in Exercise Science, ISSA Certified Personal Trainer, Prenatal Certified, Prenatal/Postpartum Specialist

Host or Publisher KALO Fitness