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 and pelvic health.
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 a resource e-book with more 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, 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 however YOU are doing the work.
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.
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. If you are self motivated, symptom free and requiring less guidance and support, I offer non custom programs starting from 6 weeks postpartum.
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.
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.
Yes. I recommend consulting with a Pelvic Floor Physically Therapist if you do. This will give us a very clear starting point. The good news is you do not have to stop lifting if you have symptoms and can continue or return to doing the things you love. There is not a list of yes or no exercises, and we work together to find out what works for YOU.
Every pregnancy will develop Diastasis to allow a safe expansion of the linea alba, creating space for your baby to grow. A lot of the time this will heal spontaneously and naturally within the first few months, however some may find you need more specific exercises to help improve your seperation. 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 4-6 weeks postpartum.
MADE FOR THE MAMA AT EVERY STAGE
bridge the gap from rehab to barbell