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Meet The BIRTHFIT Doula: Emily Russak

Meet The BIRTHFIT Doula: Emily Russak

Meet the Doula: Emily Russak

Emily “Embo” Russak is not only a local Los Angeles based BIRTHFIT coach; she is now a doula in the Los Angeles area. In order to complete her doula certification, Emily needs to attend a few births as a volunteer. That’s right you pay nothing!


Emily is a passionate, educated woman that will assist with you and your partner’s birth preferences. Emily is as strong as she is sweet. Her positive, radiant energy is infectious to all those around her. If you are in the Los Angeles area and would like to setup a consultation with Emily to be your doula, please email info@birthfit.com.


Emily’s dance card is filling up, so reach out for your fall 2014 or spring 2015 birth!

TRAINING

ROOKIE

400m Walk

20 Back Squats with PVC or 15 lb Barbell

20 Alternating Lunges

20 Ring Rows or Bent Over Rows


PROSPECT

800m Run (or Walk)

20 Back Squats (PVC or no higher than 115 lbs; from rack)

20 Box Jumps, Step-ups, or Lunges

20 Ring Rows or Pull-ups (W/ Assistance)


ALL-STAR

1 mile Run (or Walk)

20 Back Squats (125lbs- 175lbs; Bodyweight or less from rack)

20 Box Jumps or Step-Ups

20 Ring Rows or Pull-ups


NOTES

• If you do not have access to ring rows, then do bent over rows or even renegade rows with dumb bells. You can also do strict pull-ups in place of rows.

• Rest as you want throughout the workout. Once you have completed the list, then you have completed the workout.

• Your legs are going to feel a bit like jell-o.

• For the rookie, the back squat is attained through the use of a PVC or light barbell. As the athlete’s experience increases, a workout like this may be done from the rack at bodyweight (taking a few breaks between back squats).

Get Started

Effective programs for both MIND ⊕ BODY

This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.

Start moving and training with your cycle ❤︎

Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.

Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.

Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.

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BIRTHFIT Consultation

with Coach Leah

Are you ready to explore your fears, desires, and values around birth? Inside this consult, you will discover new avenues to cultivate during your pregnancy or immediate postpartum period. Our team will offer specific strategies to enhance each of your four pillars as well as some intangible guidance. After your call, you will receive an outline of what was discussed so that you may start practicing and be in action around your desires and values.

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