Overwhelmed by postpartum fitness?
I've been there.
Returning to fitness during the postpartum period can be very confusing.
Maybe you're feeling mentally ready to return to your favorite kickboxing workouts, but then you quickly realize your body is just not there yet.
Or you don't have time to go the gym and need something that you can do in the cracks of time at home.
And when you do find the time and motivation to get your sweat on, the general recommendation is to "modify." Okkkkk? What does that even mean? 😩
Here's the thing, your body needs more than just modifications to heal and get stronger.
Because let's not forget - your body went through 9 months of stretching and growing, and then you birthed a human being! Whether it was vaginally or through cesarean, your body did something truly incredible.
And your recovery should take into account everything you've been through! Even if you had your baby 6 months, 1 year, or YEARS ago - this work is vital for your postpartum body!
How long are the workouts?
I created these with your time restraints in mind. They take around 30 minutes, but this can vary depending on the person!
What equipment do I need?
I recommend having loop resistance bands, long resistance bands with handles, a set of light and heavy dumbbells, and a small pilates ball or child's ball. These workouts can also be done in the gym if you prefer!
How many days per week?
To get the maximum results I recommend aiming for 3x a week. But I know that you are busy, and I don't want you to feel stressed about "falling behind" or not staying on schedule. So each workout has an individual name (i.e. foundation day 1) so that you can go at your own pace, but go in order (that's the most important part!) If it takes you 5 months to complete the plan, that's okay!
What if I'm confused on how to do a move?
All of the exercises have photo demos and written instructions. The core recovery warm ups and breathing techniques have video demos with my verbal instructions so that you know exactly how to activate the deep core muscles and pelvic floor! And if you have further questions you can always email me or ask in the private facebook group.
How much is it?
This is not like other fitness PDFs. With over 20 pages of comprehensive postpartum education in addition to the workouts, I want to ensure you know exactly what you're doing and why you're doing it. I find when people know why they're doing a specific exercise or program, they're more likely to stick with it! This plan is $99 USD (one time fee) and gives you access to a private Facebook groups where you can connect with others going through the program and ask me questions!
How do I know the plan will work for me?
I know it's scary to invest in something new. I created these workouts specifically with the postpartum body in mind, went through the plan myself, and have had dozens of women have great success! But as with anything, you will only get out what you put into it. If you stick with it and trust the process, I believe you will see and feel the difference! Here's what the moms are saying that have done these workouts with me!
I named this plan Flourishing Mama because to "flourish" means to 'develop in a healthy way, as a result of a favorable environment.' And that's exactly what this plan will do.
In this plan we review:
Recovery and healing for both vaginal and cesarean deliveries
How to check for diastasis recti, what it means and when to consult a pelvic floor physical therapist
Tips for feeling like yourself emotionally and when to seek help
Pelvic floor education
What are the workouts like?
The workouts are divided into three phases: Foundation, Strength and Performance.
Phase 1: Foundation. In this phase we will focusing on reconnecting to the core, core and pelvic floor strengthening, functional movements, and alignment.
Phase 2: Strength. In this phase we will be adding resistance and load to the moves, and really build overall strength in the body.
Phase 3: Performance. In this phase we will be upping the intensity, adding in higher impact movements, compound moves, and unilateral moves (i.e. loading one side of the body to mimic real life).
By the end of this plan, you're going to be armed with knowledge about how your body works, and feel strong in your postpartum body!
These workouts are meant to fit into your life, mama.
No more guessing, no more confusion.
This plan lays everything out for you so you can not only focus on yourself but spend your time and energy on the things that matter the most!
"My core is sooo much stronger now. When I first started I had zero core strength and was experiencing back pain, especially transferring my son into the crib. I've never had workouts that helped me in my everyday functioning so much."
"My core is feeling so strong and I've found myself being so much more mindful of it in daily life - like picking up the car seat! I feel more stable than I have ever felt (even pre-pregnancy!)"
"I'm so happy I found you! I thought I was going to have to live with a weak core and diastasis recti forever!"