Just because you have had a baby does not mean you are limited in the gym. My online personal training is designed to educate and help you rebuild your core strength and pelvic floor connection & reestablish a solid foundation in the gym, so you can return to the barbell with the confidence that what you are doing and how you are lifting is benefitting your core, pelvic health and LIFE.
You can be STRONG(ER) postpartum and I'll show you how.
Walk into the gym with the confidence that what you are doing is benefitting you long term. I'm there reviewing your form, giving you the steps to reduce or manage symptoms, answering any questions/concerns and providing you with the tools to bring awareness back to your body.
Know how to progressively and gradually return to strength training. I provide evidence based programming that will have you returning to doing what you love, with confidence and trust in your body.
Each program has access to an online membership portal with guidance on how to breath, pelvic floor health, signs of dysfunction, how to check for diastasis and how to adjust your workouts and meet your body where it is at. Education is SO critical for this chapter of womanhood.
Retrain a more optimal breathing pattern and sync that with movement. We rebuild from the inside out. This is where every postpartum program starts.
Strengthen your pelvic floor. You will learn how to properly contract your pelvic floor as well as release and let go. Leaking isn't cool. Back pain sucks. And although it's common, it's certainly not normal.
Retrain proper activation of abdominals. I will walk you through how to make your core work the most effective and tackle issues like Diastasis Recti (ab seperation), lower core dysfunction (not activating lower TA's). You will progress through your training feeling confident in how to correctly train your core.
Become aware of where you are holding tension in your body; ab gripping? Leaning back and glute clenching? Finding it hard to let go of your pelvic floor? An understanding of posture and your tendencies will also help combat some of those postpartum discomforts.
Add intensity gradually. You're cleared for exercise, but your healing is far from over. Your body needs to be challenged to aid healing however it's important to do so progressively.
You enjoy lifting, but are unsure how to safely return to the barbell without compromising your core or pelvic health
You have Diastasis recti, leaking, prolapse or other signs of dysfunction that are effecting your every day life. You want to do what you love again, but need guidance on how to get there.
You want a personalized approach to your training with feedback and specific progressions.
You are willing to make the financial investment and are committed to the training. I can guide you and provide the tools, accountability and feedback however YOU are doing the work.
Week 1 and 2 of the program are gentle, ground based core and pelvic floor exercises and can be introduced as early as 2-4 weeks postpartum, or when your bleeding has stopped. I recommend waiting to start week 3+ closer to your 6 week appointment.
The 6 week program gives you an intro into returning to strength with 2 weeks of rehab, followed by 4 weeks of strength. Whereas the 12 week program will take you as far as reintroducing the barbell. The first 6 weeks of each program are the same.
No. This is a self paced, DIY program. Although I am not doing it with you, you are provided with video demonstrations for each exercise, notes and recommendations. This set up allows you the ability to track your workouts week to week.
Yes. My approach is a full body approach to your recovery and I am factoring in ALL aspects. It's important to remember that not every exercise in the program will be suitable for you and your body, however, I have provided you with the tools and recommendations to know how to modify.
The program comes with detailed videos and a PDF download alongside it to try and best support you in that way. If you are a complete beginner to exercise, I recommend seeking 1:1 online training for more guidance, including form feedback.
Yes, getting stronger can help improve your pelvic floor symptoms. That being said, I do encourage you seek treatment from a pelvic floor physical therapist alongside this program.
Yes. They lay the foundation for reintroducing impact. The PDF download also comes with a free movement assessment to complete prior to running. The workouts themselves are NOT hiit based workouts at this stage.
It depends. If you have done ZERO core and pelvic floor rehab or return to exercise, then yes. If you have reintroduced strength training, this may feel 'too easy'. I have the Strong in Motherhood programs for those who are not looking for a rehab program and are interested in a strength program catered to postpartum women.