return to exercise

Embarking on your postpartum journey can be daunting, confusing and frustrating as you take on the demands of motherhood. You're finally finding a rhythm, getting a little more sleep and are itching to get back in the weight room. You're cleared for exercise, but could use some guidance on how to approach your return safely. Or perhaps you've noticed a large ab separation, you're leaking, or things just don't feel right down there.

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 knowing that what you are doing and how you are lifting is benefitting your abs and pelvic health.

Playing the long game with an intentional return to fitness postpartum, is the fastest way to recover. Taking your time to master the basic might not be sexy, but it works. 


-Initial assessment to screen for mobility, core, pelvic floor, general strength/movement patterns
-Individualized and progressive training
-3-4 workouts per week
-Video demonstrations, form breakdowns and feedback
-Weekly checks with feedback provided in True Coach
-Optional monthly video check ins

WHAT THIS INCLUDES:

POSTPARTUM:

BREATHING

Retrain a more optimal breathing pattern and sync that with movement. We rebuild from the inside out. This is where every postpartum program starts. 

PELVIC FLOOR

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.

DEEP CORE

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.

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.

REBUILD

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.

START TODAY

pricing

$250 per month

GUIDANCE AND SUPPORT

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.

NAVIGATE YOUR POSTPARTUM RECOVERY WITH CONFIDENCE!

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.

STRATEGIC PROGRAMMING

EXERCISE BREAKDOWNS









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.

GET STARTED

return to exercise

Embarking on your postpartum journey can be daunting, confusing and frustrating as you take on the demands of motherhood. You're finally finding a rhythm, getting a little more sleep and are itching to get back in the weight room. You're cleared for exercise, but could use some guidance on how to approach your return safely. Or perhaps you've noticed a large ab separation, you're leaking, or things just don't feel right down there.

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 knowing that what you are doing and how you are lifting is benefitting your abs and pelvic health.

Playing the long game with an intentional return to fitness postpartum, is the fastest way to recover. Taking your time to master the basic might not be sexy, but it works. 


-Initial assessment to screen for mobility, core, pelvic floor, general strength/movement patterns
-Individualized and progressive training
-3-4 workouts per week
-Video demonstrations, form breakdowns and feedback
-Weekly checks with feedback provided in True Coach
-Optional monthly video check ins

WHAT THIS INCLUDES:

POSTPARTUM:

BREATHING

Retrain a more optimal breathing pattern and sync that with movement. We rebuild from the inside out. This is where every postpartum program starts. 

PELVIC FLOOR

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.

DEEP CORE

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.

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.

REBUILD

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.

START TODAY

pricing

$250 per month

GUIDANCE AND SUPPORT

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.

NAVIGATE YOUR POSTPARTUM RECOVERY WITH CONFIDENCE!

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.

STRATEGIC PROGRAMMING

EXERCISE BREAKDOWNS









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.

GET STARTED

ONLINE PROGRAMS

pregnancy

postpartum

POSTPARTUM: RETURN TO STRENGTH TRAINING PROGRAM

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MONTHLY NON CUSTOM PROGRAMS
$50-$149 PER MONTH

12 WEEK RETURN TO STRENGTH TRAINING $145

6 WEEK RETURN TO STRENGTH TRAINING $85

12 WEEK CORE AND PELVIC FLOOR $99

More Postpartum Programs

Monthly Non Custom Programs
3-4 Workouts Per Week
Strength, Mobility Core, Pelvic Floor + more
Scaling options for programs based on any symptoms and how much support you need

6 WEEK RETURN TO STRENGTH TRAINING $85

Non Custom Programs

6 Week Program
3 Workouts Per Week
Video Tutorials
Educational Content

12 WEEK RETURN TO STRENGTH TRAINING $145

Non Custom Programs

12 Week Program
3 Workouts Per Week
Video Tutorials
Educational Content

12 WEEK CORE AND PELVIC FLOOR $99

Non Custom Programs

12 Week Program
10-20 Min Workouts 
Video Tutorials
Educational Content

MONTHLY NON CUSTOM PROGRAMS
$50-$149 PER MONTH

12 WEEK RETURN TO STRENGTH TRAINING $145

6 WEEK RETURN TO STRENGTH TRAINING $85

12 WEEK CORE AND PELVIC FLOOR $99

Non Custom Programs

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.