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Yoga + Coaching for Empowered Mamas

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Yoga + Coaching for Empowered Mamas

Build a consistent yoga practice, release stress and anxiety, tone your body & live a life you love.

S C H E D U L E  A  F R E E  C O A C H I N G  C A L L

Stressed. Overwhelmed. Body Conscious. Pressed for Time. Worn Out.

ANY OF THIS SOUND FAMILIAR?

If you’re struggling to find the ME in motherhood, know that you’re not alone. Whether it’s your first time or fifth time, caring for your little or not-so-little one(s) is a demanding job. Finding time to care for yourself can feel next to impossible, especially when it comes to exercising and cultivating a healthy lifestyle. Some days you don’t recognize yourself in the mirror not just physically, but mentally and emotionally. You know you should go to the gym or take a yoga class at a studio, but you don’t have the time or energy. You wish you could start doing yoga at home, but you’re struggling to find the motivation and don’t know where to start. Is this all just part of your new motherhood reality? NOT. EVEN. CLOSE.  


Just Imagine the Feeling

Powerful

Physically, mentally, and emotionally. Finally embracing your power and understanding that you can accomplish things you never thought you could do.

Energized

Like you’ve got a little extra pip in your step. Feeling a genuine excitement to take on each day.

Confident

In your body AND your abilities. Cultivating a sense of pride and gratitude for all that your body has done and continues to do.  

Calm

Even in the midst of all the chaos. You may still lose your shit on occasion, but now you have the tools and outlet to release stress + anxiety and come back to an equilibrium.  

Why should I do yoga?

Hear me out, mama. Yoga has the ability to completely change your life - physically, mentally, emotionally, and spiritually.  

I’ll say that again: Yoga has the ability to completely CHANGE. YOUR. LIFE.  

I know, it sounds preachy, but that’s not at all my intention. I’m not trying to sell you on a set of beliefs - that’s not what yoga is about.  

Yoga is about believing in YOU - your power, your energy, your abilities.  

Through a combination of breath awareness and challenging postures, you rewire your physical body, including your nervous system to alter the way it reacts to stressors in your environment. Through yoga, you’re able to approach life both on and off the mat with a sense of power, energy, confidence, and calm. You’ll find yourself feeling rejuvenated and more full, allowing yourself to give to your loved ones from a full cup.

But I like intense workouts.

I hear this a lot, as well as, “I’m not flexible. I can’t do yoga.”  

Yoga Mama Flow classes are based on a vinyasa/power yoga style, meaning you’ll be moving dynamically through challenging postures that will strengthen your muscles alongside increasing flexibility. If you thought yoga was just slow, peaceful stretching, guess again.  

You don’t do yoga because you’re flexible. You do yoga to help with your flexibility. If you can’t touch your toes or if you feel like you’ll snap in half if you attempt the splits, you’re in the right place. 

Why should I do yoga?

Hear me out, mama. Yoga has the ability to completely change your life - physically, mentally, emotionally, and spiritually.  

I’ll say that again: Yoga has the ability to completely CHANGE. YOUR. LIFE.  

I know, it sounds preachy, but that’s not at all my intention. I’m not trying to sell you on a set of beliefs - that’s not what yoga is about.  

Yoga is about believing in YOU - your power, your energy, your abilities.  

Through a combination of breath awareness and challenging postures, you rewire your physical body, including your nervous system to alter the way it reacts to stressors in your environment. Through yoga, you’re able to approach life both on and off the mat with a sense of power, energy, confidence, and calm. You’ll find yourself feeling rejuvenated and more full, allowing yourself to give to your loved ones from a full cup.

I'm not flexible & like intense workouts.

I hear this a lot, as well as, “I’m not flexible. I can’t do yoga.”  

Yoga Mama Flow classes are based on a vinyasa/power yoga style, meaning you’ll be moving dynamically through challenging postures that will strengthen your muscles alongside increasing flexibility. If you thought yoga was just slow, peaceful stretching, guess again.  

You don’t do yoga because you’re flexible. You do yoga to help with your flexibility. If you can’t touch your toes or if you feel like you’ll snap in half if you attempt the splits, you’re in the right place. 

What is Yoga Mama Flow Beginner Program?

Yoga Mama Flow Beginner program is an online 8-week yoga and coaching program specifically made for busy mamas, who want to gain control of their health and wellness in order to build strength mentally and physically, reduce stress and anxiety, gain confidence in their body and abilities, and feel more grounded in all aspects of their life even in the midst of chaos that is motherhood. 

You'll receive Yoga Mama Flow online classes that can be done at home with just a yoga mat and are only 25 minutes long. No running to the studio or needing to carve out an hour or more to workout. These classes are meant to easily fit within your schedule in the morning, during naptime, a lunch break, or when the little one(s) is/are asleep at night.

As part of the program, you and I will work 1:1 throughout the 8-weeks to set you up for success in achieving your health and wellness goals and turn it into a lifestyle, not something you only do for a few weeks. We'll dive deep into your mindset, environment, and self-care channels and identify what needs to change/transform in order for you to live the life you've deamed of (you may be roling your eyes here, but I am 100% serious). At the core, this program is about empowering Y-O-U to be your best self, so you can wake up each day feeling excited, passionate, fulfilled, and confident. 

Mama, I want ^this^ for you, and I hope you want ^this^ for you too.


S C H E D U L E  A  F R E E 
C O A C H I N G  C A L L

Hi, I’m your yoga teacher, Cat Gieser.

I’m a mother to my precious almost 2 year old, wife to my best friend and soulmate, certified yoga instructor, community builder, business owner, and wellness junkie. I’m passionate about helping mamas glow from the inside out by giving them the tools to build a consistent yoga practice and self-love mindset.  

As a mama myself, I went through extreme highs and lows during my first year and half of motherhood. Even as a yoga instructor and yogi, I struggled to take care of myself. I was ANXIOUS, OVERWHELMED, LOST, and ASHAMED of the way I looked and felt. I knew that yoga could help me, but I no longer had the time to attend classes regularly and I couldn’t find online classes that motivated me to keep up with a home practice. Out of desperation, I bought an online bootcamp program, but the schedule was too rigorous and even though it kicked my ass physically, I knew I wanted something that spoke to the mental and emotional struggles as a mother and would help me transform on a holistic level. 

Completely fed up with my spiraling thoughts, low self esteem, and daily fatigue, I took matters into my own hands and created yoga classes for myself to do at home. I committed to doing three 25 minute classes a week, coming to my mat each time with an intention of self love, acceptance, and care.  

As each week passed, the dark clouds around me started to part and I felt a sense of ease and calm dealing with the chaos that is motherhood. I started feeling strong again, proud of what my body was able to do and the changes I was seeing, but most importantly, the leaps and bounds I made with my mental and emotional health. I no longer was a ticking time bomb, one second away from a breakdown. I felt rejuvenated like I was pressing the reset button each time I stepped onto my mat, allowing myself to come back to life off the mat with a renewed sense of empowerment and fullness that I could share with my little girl, husband, co-workers, friends, and family.  

I know my story of motherhood struggle is far from uncommon and that’s why I’ve turned my process of healing and empowerment through yoga into a program that can be shared with mamas all over the world. Because I firmly believe that you shouldn’t let motherhood dim your glow. It’s your time to shine BRIGHTER. So, what are you waiting for?  

Hi, I’m your yoga teacher, Cat Gieser.

I’m a mother to my precious almost 2 year old, wife to my best friend and soulmate, certified yoga instructor, community builder, business owner, and wellness junkie. I’m passionate about helping mamas glow from the inside out by giving them the tools to build a consistent yoga practice and self-love mindset.  

As a mama myself, I went through extreme highs and lows during my first year and half of motherhood. Even as a yoga instructor and yogi, I struggled to take care of myself. I was ANXIOUS, OVERWHELMED, LOST, and ASHAMED of the way I looked and felt. I knew that yoga could help me, but I no longer had the time to attend classes regularly and I couldn’t find online classes that motivated me to keep up with a home practice. Out of desperation, I bought an online bootcamp program, but the schedule was too rigorous and even though it kicked my ass physically, I knew I wanted something that spoke to the mental and emotional struggles as a mother and would help me transform on a holistic level. 

Completely fed up with my spiraling thoughts, low self esteem, and daily fatigue, I took matters into my own hands and created yoga classes for myself to do at home. I committed to doing three 25 minute classes a week, coming to my mat each time with an intention of self love, acceptance, and care.  

As each week passed, the dark clouds around me started to part and I felt a sense of ease and calm dealing with the chaos that is motherhood. I started feeling strong again, proud of what my body was able to do and the changes I was seeing, but most importantly, the leaps and bounds I made with my mental and emotional health. I no longer was a ticking time bomb, one second away from a breakdown. I felt rejuvenated like I was pressing the reset button each time I stepped onto my mat, allowing myself to come back to life off the mat with a renewed sense of empowerment and fullness that I could share with my little girl, husband, co-workers, friends, and family.  

I know my story of motherhood struggle is far from uncommon and that’s why I’ve turned my process of healing and empowerment through yoga into a program that can be shared with mamas all over the world. Because I firmly believe that you shouldn’t let motherhood dim your glow. It’s your time to shine BRIGHTER. So, what are you waiting for?  

My job is to help you realize that your D R E A M S are within reach.

 I ' V E G O T A N S W E R S . 


What do I need coaching for?

Let me ask you two questions mama: 1) Are you currently living your BEST life, where you feel empowered, fulfilled, passionate, confident, energized, and grounded? 2) Do you have a consistent self-care routine that includes a fitness practice?  

If you answered yes to both, then you don't need the coaching nor do you need this program :). I'm beyond happy to hear that you are in a great place and applaud you for the work you've put in to get there.  

If you answered no to either of those questions, here's why you need coaching. If you want to achieve the health and wellness results you've only dreamed of, it's not only going to take effort and commitment, but most importantly it requires a HUGE shift in your mindset and a willingness to transform your environment around you. As an individual living in your currently reality day in and day out, it's CHALLENGING to identify the limiting mindset that's holding you back from reaching your fullest potential and the parts of your environment that need to change in order to fully set yourself up for success. Not to mention the fact that as busy mom, when do you even have time to think about this?!?  

Going through the 8-week program and achieving great results IS possible, but it takes an IMMENSE amount of self-awareness, self-reflection, and self-motivation. And even if you do possess all those things, you still won't achieve the results we'll achieve together because you'll still be operating in your current limited view of reality. My job as your coach is to help you dream BIG and realize that those big dreams aren't as far out of reach as you think. We'll work on designing and implementing the right action plan, so you can step into your best mama self.


Is this the beginner program safe for mom who just recently had babies? 

After going through my own postpartum transition and recovery, I’m a huge proponent of giving yourself adequate time to rest, heal, and transition into your new routine as smoothly as possible. I put a ton of pressure on myself to jump back to my fitness and yoga routine after giving birth, but quickly found that my body and mind just weren’t ready.  

With that said, I do not recommend the beginner program for mamas less than 12 weeks postpartum or for any mamas working through diastasis recti or pelvic organ prolapse. This program is specifically designed for moms who are looking to build a consistent yoga practice and who are fully healed from labor and delivery.  

At the end of the day, you know your body and what it needs best. And don’t worry - a postnatal healing + recovery program is in the works! 


What if I’ve never done yoga before? 

You’ve come to the right place! The YMF Beginner Yoga Program is designed for beginner - intermediate yoga mamas. I offer different variations for poses throughout class based on your level, so even the most challenging poses are accessible.  

Upon enrollment, you’ll notice that you’ll be cycling through (6) 25-minute classes and (3) 10-minute classes throughout the 8 weeks. This repetition of classes is intentional to help you build confidence in recognition and alignment of the poses, while also building strength and flexibility. You’ll also have access to tutorials on common poses throughout all the classes.


I’m an intermediate/advanced yogi, will this program be to easy for me? 

Only you know what you need in your practice. I will tell you that I was deeply humbled coming back to my practice after becoming a mom and thoroughly enjoyed focusing on more foundational postures and connection to the breath.  

More than just the physical aspect of this program, I found it incredibly beneficial to have a structure/routine to help me build momentum with getting back to my mat regularly.  

Of course, you’re more than welcome to modify/add on during class as you see fit! 


I’m exhausted and really pressed for time throughout the week. How will I make time to do this?

I hear you, mama. This is exactly how I felt before jumping into this program, but that’s why I specifically designed the program to have shorter class times and light weekly schedule. It’s intended to be accessible for moms who feel like they have NO time to take care of themselves or don’t have the motivation to.  

This is also where the 1:1 coaching comes in - part of it is having built in accountability, but more importantly, you and I will work together to design the mindset and environment to make sure you can fit in your yoga on a consistent basis.


How long do I have access to the program? 

You’ll have lifetime access to the online classes for a lifetime and 1:1 coaching with me for the full 8-weeks.  

 I ' V E G O T 

A N S W E R S .


What do I need coaching for?

Let me ask you two questions mama: 1) Are you currently living your BEST life, where you feel empowered, fulfilled, passionate, confident, energized, and grounded? 2) Do you have a consistent self-care routine that includes a fitness practice?  

If you answered yes to both, then you don't need the coaching nor do you need this program :). I'm beyond happy to hear that you are in a great place and applaud you for the work you've put in to get there.  

If you answered no to either of those questions, here's why you need coaching. If you want to achieve the health and wellness results you've only dreamed of, it's not only going to take effort and commitment, but most importantly it requires a HUGE shift in your mindset and a willingness to transform your environment around you. As an individual living in your currently reality day in and day out, it's CHALLENGING to identify the limiting mindset that's holding you back from reaching your fullest potential and the parts of your environment that need to change in order to fully set yourself up for success. Not to mention the fact that as busy mom, when do you even have time to think about this?!?  

Going through the 8-week program and achieving great results IS possible, but it takes an IMMENSE amount of self-awareness, self-reflection, and self-motivation. And even if you do possess all those things, you still won't achieve the results we'll achieve together because you'll still be operating in your current limited view of reality. My job as your coach is to help you dream BIG and realize that those big dreams aren't as far out of reach as you think. We'll work on designing and implementing the right action plan, so you can step into your best mama self.


Is this the beginner program safe for mom who just recently had babies? 

After going through my own postpartum transition and recovery, I’m a huge proponent of giving yourself adequate time to rest, heal, and transition into your new routine as smoothly as possible. I put a ton of pressure on myself to jump back to my fitness and yoga routine after giving birth, but quickly found that my body and mind just weren’t ready.  

With that said, I do not recommend the beginner program for mamas less than 12 weeks postpartum or for any mamas working through diastasis recti or pelvic organ prolapse. This program is specifically designed for moms who are looking to build a consistent yoga practice and who are fully healed from labor and delivery.  

At the end of the day, you know your body and what it needs best. And don’t worry - a postnatal healing + recovery program is in the works! 


What if I’ve never done yoga before? 

You’ve come to the right place! The YMF Beginner Yoga Program is designed for beginner - intermediate yoga mamas. I offer different variations for poses throughout class based on your level, so even the most challenging poses are accessible.  

Upon enrollment, you’ll notice that you’ll be cycling through (6) 25-minute classes and (3) 10-minute classes throughout the 8 weeks. This repetition of classes is intentional to help you build confidence in recognition and alignment of the poses, while also building strength and flexibility. You’ll also have access to tutorials on common poses throughout all the classes.


I’m an intermediate/advanced yogi, will this program be to easy for me? 

Only you know what you need in your practice. I will tell you that I was deeply humbled coming back to my practice after becoming a mom and thoroughly enjoyed focusing on more foundational postures and connection to the breath.  

More than just the physical aspect of this program, I found it incredibly beneficial to have a structure/routine to help me build momentum with getting back to my mat regularly.  

Of course, you’re more than welcome to modify/add on during class as you see fit! 


I’m exhausted and really pressed for time throughout the week. How will I make time to do this?

I hear you, mama. This is exactly how I felt before jumping into this program, but that’s why I specifically designed the program to have shorter class times and light weekly schedule. It’s intended to be accessible for moms who feel like they have NO time to take care of themselves or don’t have the motivation to.  

This is also where the 1:1 coaching comes in - part of it is having built in accountability, but more importantly, you and I will work together to design the mindset and environment to make sure you can fit in your yoga on a consistent basis.


How long do I have access to the program? 

You’ll have lifetime access to the online classes for a lifetime and 1:1 coaching with me for the full 8-weeks.  

You’ll absolutely love Yoga Mama Flow beginner program if:

  • You’ve been wanting to make your physical and mental health a priority, but you’re stretched for time or your overwhelmed with how to actually turn it into a routine/lifestyle.
  • You’re sick of feeling stressed, overwhelmed, and ashamed of your body and need an outlet to help release your anxiety and build confidence and self-esteem.
  • You’re willing to dream BIG and turn the life you've been dreaming of into a reality.

Yoga Mama Flow Isn't for everyone and thats ok.

  • Your main goal is just about losing weight and getting your pre-baby body back. I don’t believe in the pre/post baby body comparison and this program is focused on accepting, loving, and strengthening the body you have now.
  • You are currently pregnant -OR- have not received postpartum approval from your doctor to resume exercise. Safety is my #1 priority for all my mamas and the yoga classes in this program are friendly for mamas who have not healed from pregnancy and delivery.
  • You’re not willing to put in the work and are expecting results instantly. This is an 8-week program for a reason. It’s about transforming your current reality and building a new LIFESTYLE, not a quick fix.  

You’ll absolutely love Yoga Mama Flow beginner program if:

  • You’ve wanted to start yoga, but don’t know how or you’ve done yoga before, but want to make it a consistent practice.
  • You’ve been wanting to make your physical and mental health a priority, but you’re stretched for time or your overwhelmed with how to actually turn it into a routine/lifestyle.
  • You’re sick of feeling stressed, overwhelmed, and ashamed of your body and need an outlet to help release your anxiety and build confidence and self-esteem.
  • You’re searching for a tribe of mamas, who understands what you go through on a daily basis and who you can lean on for support during the highs and the lows. 

Yoga Mama Flow Isn't for everyone and thats ok.

  • Your main goal is just about losing weight and getting your pre-baby body back. I don’t believe in the pre/post baby body comparison and this program is focused on accepting, loving, and strengthening the body you have now.
  • You’re less than 12 weeks postpartum. I’m a firm believer in giving yourself the time and space to heal after giving birth, physically and emotionally. The poses performed in this program are not appropriate for mothers who are still going through this process or dealing with diastasis recti. Stay tuned! Postnatal program coming soon! 
  • You’re not willing to put in the work and are expecting results instantly. This is an 8-week program for a reason. It’s about building new HABITS and ROUTINES, not quick fixes.  

Let's kickstart your health and wellness journey TODAY!