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Yoga + Wellness Coaching for Mamas

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Yoga + Wellness Coaching for Mamas

Enroll in the 8-week online yoga program today and start when you're ready!


E N R O L L  N O W

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.  

W H A T I S Y O G A M A M A F L O W ?


Yoga Mama Flow Beginner program is an online 8-week yoga and wellness 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. 


L E A R N  A B O U T  T H E
O N L I N E  Y O G A  P R O G R A M


L E A R N  A B O U T   T H E  Y O G A
+ C O A C H I N G   P R O G R A M

YOGA MAMA FLOW OFFERINGS

8-Week Beginner Yoga Program

An 8-week yoga program you can do right from home. Classes are only 25-minutes long, so you can get your yoga in anytime - morning, naptime, or after the bedtime routine! We focus on parts of the body and major muscle groups that need extra love postpartum to get you feeling like your best self.

W H A T ' S I N C L U D E D ?

  • ONLINE CLASSES: 25-minute classes you'll take 3X a week through the YMF portal
  • QUICK CLASSES: 10-minute classes you can add to your weekly schedule or take when you're short on time
  • TUTORIALS: Posture breakdown videos for foundational poses, so you can feel confident about your alignment
  • CALENDAR TOOL: 8-week calendar printout to help you stay on track with your schedule
  • MUSIC: Curated playlists for each class to help you get into your flow
E N R O L L   N O W 

Wellness Coaching + Online Yoga Program

For the mama who is serious about TRANSFORMING your health and wellness. Creating a sustainable health + wellness routine is a lot harder than it sounds as a mama. Just because you have the resources available to you - a gym membership, an app, or an online program, doesn't guarantee that you'll actually stay accountable and build a new lifestyle for yourself centered around your wellness.

With the additional coaching added onto the beginner yoga program, we'll deep dive together 1:1 into your life internally and externally to set you up for success in creating longterm changes to the way you approach your wellness physically, mentally, and emotionally, so you can get the MOST benefit out of the 8-week beginner yoga program and beyond.

*You can add on 1:1 coaching at anytime during the beginner yoga program

W H A T ' S I N C L U D E D ?

ALL THE BEGINNER PROGRAM GOODIES + LIFETIME ACCESS TO CONTENT.

1:1 WEEKLY COACHING:

We’ll meet over video call once a week to map out your goals, identify your roadblocks, and create solutions and systems to achieve your goals. On our calls, we focus on Yoga Mama Flow’s central paradigm, Holistic Motherhood, which addresses 3 main pillars:

  • PERSONAL MANIFESTO MAPPING: Vision mapping
  • INTERNAL MAPPING: Mindset cultivation + self-regulation
  • EXTERNAL MAPPING: Channels for self-care (yoga + intuitive eating), scheduling and productivity tools


As part of this immersive coaching program, you'll have direct 1:1 support from me customized to your needs and goals.

Currently Pregnant?

The 8-Week Beginner Yoga Program is not a prenatal yoga program, but it doesn't mean you can't take the classes while pregnant. Using safe prenatal modifications and adjustments to the program will make it safe for both you and baby.

Before committing to the program, check out the YMF prenatal modifications training linked below to give you confidence that the program is the right fit for you.

Listen to your body, your needs, and please always consult your doctor before engaging in any new physical activity while pregnant.

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.

Bonus points: we focus on vinyasa yoga, a type of dynamic and strength focused yoga that helps you tone and strengthen your muscles. 

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.

Bonus points: we focus on vinyasa yoga, a type of dynamic and strength focused yoga that helps you tone and strengthen your muscles. 

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. 

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

I’m a mother to my precious almost 2 year old and another on the way, 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 and another on the way, 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?  

Waiting until you're ready is accepting the possibility of never starting at all.

I've got answers.


What's the difference between the 8-week beginner yoga program and the wellness coaching + online yoga program? 

The Wellness Coaching + Online Program includes both the 8-week beginner yoga program with the addition of 1:1 coaching program. Access to an online program you can do from home is only a small part of the challenge when it comes to creating a longterm health+wellness routine for mamas. You've got to have the right mindset, environment, schedule, and regulation techniques to get the most out of the program and transform it into a longterm lifestyle. A lot of mamas need the knowledge and support on how to make major shifts in their mindset, schedule, and environment to set them up for success. 

L E A R N  M O R E  A B O U T  T H E  C O A C H I N G  P R O G R A M

Can I add on the coaching to the 8-week beginner yoga program later? 

Absolutely. You can add on the coaching to the 8-week beginner yoga program at any time. Feel free to start with the online yoga program first to see how it fits your needs and decide later if you need additional 1:1 support. Many mamas find that they do because they're really committed to making HUGE change in their health + wellness, but it all depends on you and your goals.


Is 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 recommend listening to your body and consult with your doctor to ensure that it is safe for you to resume physical activity postpartum.


Is the beginner program safe for pregnant mamas? 

The beginner online yoga program is not a prenatal focused program. However, it doesn't mean it's unsafe to complete while pregnant, as long you're aware of the relevant prenatal modifications. Especially if you've practiced prior to your pregnancy, the program should still feel accessible while pregant.

As always, please listen to your body and consult with your doctor before trying any new physical activity while pregnant. I recommend watching the YMF training on prenatal modifications and testing out a free class to ensure the program feels right for you.


What if I’ve never done yoga before? 

You’ve come to the right place! The 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? 

If you enroll in the 8-week beginner online yoga program, you'll have 6-months access to classes and online content.

If you enroll in the wellness coaching + online yoga program, you'll have lifetime access to all classes and online content.  

I've got answers.


What's the difference between the 8-week beginner yoga program and the wellness coaching + online yoga program? 

The Wellness Coaching + Online Program includes both the 8-week beginner yoga program with the addition of the 1:1 coaching program. Access to an online program you can do from home is only a small part of the challenge when it comes to creating a longterm health+wellness routine for mamas. You've got to have the right mindset, environment, schedule, and regulation techniques to get the most out of the program and transform it into a longterm lifestyle. A lot of mamas need the knowledge and support on how to make major shifts in their mindset, schedule, and environment to set them up for success. 


Can I add on the coaching to the 8-week beginner yoga program later?

Absolutely. You can add on the coaching to the 8-week beginner yoga program at any time. Feel free to start with the online yoga program first to see how it fits your needs and decide later if you need additional 1:1 support. Many mamas find that they do because they're really committed to making HUGE change in their health + wellness, but it all depends on you and your goals.


Is 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 recommend listening to your body and consult with your doctor to ensure that it is safe for you to resume physical activity postpartum.


Is the beginner program safe for pregnant mamas?

The beginner online yoga program is not a prenatal focused program. However, it doesn't mean it's unsafe to complete while pregnant, as long you're aware of the relevant prenatal modifications. Especially if you've practiced prior to your pregnancy, the program should still feel accessible while pregant.  

As always, please listen to your body and consult with your doctor before trying any new physical activity while pregnant. I recommend watching the YMF training on prenatal modifications and testing out a free class to ensure the program feels right for you.  


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?

If you enroll in the 8-week beginner online yoga program, you'll have 6-months access to classes and online content.  

If you enroll in the wellness coaching + online yoga program, you'll have lifetime access to all classes and online content.  

Are you ready for this 8-week yoga journey, mama?

E N R O L L  N O W

YMF Mama Testimonials

Ruby-Rose, California

"I legit sweat and am shaking trying to hold the poses and concentrate on the form. I have learned how to better breathe through the poses and do deeper stretches that my body needs. Cat is an amazing instructor and she makes taking care of your body a lot easier with this program."

Kyla, Amsterdam

"I love that this program is geared towards mamas and the intentions for each class are amazing! It’s been a great way for me to start a regular yoga practice after the birth of my son!"


Gina, California

"Everything about this program is gorgeous. The instructor (inside and out <3), the color palette, the rhythm, the guidance, the intentions, the creative flows (with some positions I've never tried in nearly 3 years of yoga :) It is a great, moderate, but at times challenging pace. It feels like a workout without over-exhausting you. "  

Lauren, California

"The classes have been a good length to get through with trying to keep 2 active children busy at the same time. Cat has a soothing voice to listen to and her directions are easy to follow. I love how an intention is set for each class that you can think about while flowing out each pose. All in all a great program to help you get your sweat on!"  

You’ll absolutely love Yoga Mama Flow 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 understand what you go through on a daily basis and who you can lean on for support during the highs and the lows. 

I'll be honest, Yoga Mama Flow isn't for you if you're looking for quick solution to "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. Believe me, you'll be toning and challenging your body, but nothing about this program is about crazy dieting or unsustainable/inaccessible intense workouts, or shedding weight quickly.
  • This is an 8-week program for a reason. It’s about building new HABITS and ROUTINES, not quick fixes. This program is both a physical and also a mental and emotional one. We take the full 8-weeks to transform the way you think and approach your wellness.

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 understand what you go through on a daily basis and who you can lean on for support during the highs and the lows. 

I'll be honest, Yoga Mama Flow isn't for you if you're looking for quick solution to "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. Believe me, you'll be toning and challenging your body, but nothing about this program is about crazy dieting or unsustainable/inaccessible intense workouts, or shedding weight quickly. This is an 8-week program for a reason. It’s about building new HABITS and ROUTINES, not quick fixes. This program is both a physical and also a mental and emotional one. We take the full 8-weeks to transform the way you think and approach your wellness.  

Today is the day to commit to your best self, mama. Join the YMF tribe today and kickstart your journey for just $175.

E N R O L L  N O W