postpartum: foundation building and return to exercise

Embarking on your postpartum journey can be daunting, confusing and frustrating as you take on the demands of motherhood. You’re cleared for exercise, and now what?

My approach to programming is designed to help you reestablish your core stabilization, strength connection & rebuild/re-learn movement patterns to allow for a solid foundation that you can continue to build strength on progressively. Your training will bring back awareness to your body, how and why it moves the way it does, and how to avoid or alleviate any aches and pains/ common postpartum dysfunctions (leaking, prolapse etc). Regain confidence in your body and feel strong and empowered.


REGISTER INTEREST

what this includes


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. Whether you're 6 weeks postpartum or 6 years, your core cannot heal without proper activation. No more ab gripping, or sucking in your belly button, 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.

Ever heard of 'mom butt?' During pregnancy our posture changes significantly, which lengthens and weakens your glutes. We explore ways to activate and strengthen the hip complex, which also works alongside your pelvic floor, abdominals and improving overall posture and alignment.









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.

Intention now, add intensity later. 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.

C-Section specifics for optimal recovery. Every pregnancy is different, and so is everyone's recovery! We tackle tissue work, breathing protocols, reconnecting lower TA's which are disconnected from the trauma of surgery

A solid foundation to return confidently and successfully to weight lifting, cross fit, sport, running etc. I want you to progress feeling comfortable and confident in your appearance, strength and function. 

Each program is CUSTOM and created for your individual postpartum recovery


pricing

$250 per month

SIGN UP

postpartum: foundation building and return to exercise

Embarking on your postpartum journey can be daunting, confusing and frustrating as you take on the demands of motherhood. You’re cleared for exercise, and now what?

My approach to programming is designed to help you reestablish your core stabilization, strength connection & rebuild/re-learn movement patterns to allow for a solid foundation that you can continue to build strength on progressively. Your training will bring back awareness to your body, how and why it moves the way it does, and how to avoid or alleviate any aches and pains/ common postpartum dysfunctions (leaking, prolapse etc). Regain confidence in your body and feel strong and empowered.


REGISTER INTEREST

what this includes


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. Whether you're 6 weeks postpartum or 6 years, your core cannot heal without proper activation. No more ab gripping, or sucking in your belly button, 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.

Ever heard of 'mom butt?' During pregnancy our posture changes significantly, which lengthens and weakens your glutes. We explore ways to activate and strengthen the hip complex, which also works alongside your pelvic floor, abdominals and improving overall posture and alignment.









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.

Intention now, add intensity later. 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.

C-Section specifics for optimal recovery. Every pregnancy is different, and so is everyone's recovery! We tackle tissue work, breathing protocols, reconnecting lower TA's which are disconnected from the trauma of surgery

A solid foundation to return confidently and successfully to weight lifting, cross fit, sport, running etc. I want you to progress feeling comfortable and confident in your appearance, strength and function. 

Each program is CUSTOM and created for your individual postpartum recovery


pricing

$250 per month

SIGN UP

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faq

When can I start this program?

IT's been x Months/Years since I gave birth, is this program still for me?

What equipment do I need?

what fitness level do i need to be to do this program?

how will I know if I am doing an exercise correctly?

how do I know if I have ab seperation? 

The ACOG has updated its guidelines and now recommends that if you had a normal vaginal delivery and healthy pregnancy then a woman can start exercise after delivery when she is ready. Typically this is somewhere between 2-6 weeks post delivery. However, I would suggest waiting until at least 4+ weeks (closer to 8 if you had a C-Section) before beginning a program with me. This allows time for bleeding to stop (or significantly reduce) and clearance from your dr. I would also recommend seeing a pelvic floor physical therapist around 6 weeks to give you (and me) a clearer sense of where your body is at. 

faq

When can I start this program?

IT's been x Months/Years since I gave birth, is this program still for me?

What equipment do I need?

what fitness level do i need to be to do this program?

how will I know if I am doing an exercise correctly?

how do I know if I have ab seperation? 

Once postpartum, always postpartum. It’s never too late to heal and understand how to correctly engage your abdominals and pelvic floor. Some postpartum issues, such as prolapse, also don’t necessarily happen straight away. 

faq

When can I start this program?

IT's been x Months/Years since I gave birth, is this program still for me?

What equipment do I need?

what fitness level do i need to be to do this program?

how will I know if I am doing an exercise correctly?

how do I know if I have ab seperation? 

Programs are customized to you, so that means working with what you have. I would suggest having things like resistance bands, suspension trainer, pilates ball, adjustable dumbbells or a small variety of different weights will allow you to get the most out of a program if you are working out from home.

faq

When can I start this program?

IT's been x Months/Years since I gave birth, is this program still for me?

What equipment do I need?

what fitness level do i need to be to do this program?

how will I know if I am doing an exercise correctly?

how do I know if I have ab seperation? 

Any level. Whether you are a seasoned athlete or a complete beginner. I tailor the workout to you. Every client is provided with a complimentary movement assessment that I build a program from.

faq

When can I start this program?

IT's been x Months/Years since I gave birth, is this program still for me?

What equipment do I need?

what fitness level do i need to be to do this program?

how will I know if I am doing an exercise correctly?

how do I know if I have ab seperation? 

All programs are provided via an app which allow you to upload your own videos, alongside notes, to the platform. I encourage all my clients to use this feature to allow me to give you that personal approach. With this feature, I can assess your movement. 

faq

When can I start this program?

IT's been x Months/Years since I gave birth, is this program still for me?

What equipment do I need?

what fitness level do i need to be to do this program?

how will I know if I am doing an exercise correctly?

how do I know if I have ab seperation? 

Every pregnancy will develop Diastasis to allow a safe expansion of the linea alba, creating space for your baby to grow. A video breakdown of how to self check your Diastasis Recti is provided to each client. I would not recommend checking this until you are at least 6 weeks postpartum.