Post natal training
Online Coaching + In Person Training
Navigate your POST PARTUM JOURNEY with strength and confidence
Just because you have had a baby does not mean you are limited in the gym. My post-natal program is designed to educate & help you rebuild your core strength and pelvic floor connection!
Restoring your core + rebuilding your foundation is so important and is the perfect place to start when you begin your post-partum journey!
If you have not been cleared to strength train by your OB/GYN, the focus will heavily be on nutrition + core restoration!
Once you are cleared to strength train, we will begin your personalized training program to begin building overall strength!
THE POST-NATAL PROGRAM INCLUDES
Personalized meal regimen + food recommendations to support + promote healing, recovery + hormone health
Core restoration program [personalized + created to meet your needs]
Mobility Work To Keep Posture + Alignment Optimal
Pelvic floor exercises to promote a strong + stable pelvic floor
Personalized training regimen based on your current level of fitness / experience
Cardio regimen [as needed]
Weekly Check-ins for accountability + adjustments via my training app
Supplement recommends to help fill nutritional gaps + support vitamin/nutrient needs to promote optimal internal health
Training form video assessments + feedback
BREATHING MECHANICS
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.
PROGRESSIVE OVERLOAD
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.
program features
PERSONALIZED MEAL PLAN
Nutrition is the key to driving your results and reaching your goals! With a tailored meal regimen created based off of your lifestyle and goals, you’ll learn what foods work with your body and why food is an important factor in your journey!
PERSONALIZED WORKOUTS
In order to change your physique, the next step aside from nutrition, is your training. I create a customized training regimen for you to follow based off of what you have available (equipment wise). I offer both home and gym options!
ACCOUNTABILITY
Having someone hold you accountable within your journey can make all the difference! It’s easy to get off track - I’m here to hold you accountable in your journey and help you reach your goal(s)!
FAQs
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I recommend beginning the program as early as 2 weeks post-partum to focus on nutrition & core restoration. We will not start strength training until you are checked & cleared by your OB/GYN at your 6 week follow-up! So I believe establishing your foundation beforehand so that transition into training is smoother is very important!
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Absolutely! Keeping up milk supply is a top priority if you are breastfeeding!
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The sooner, the better! Nutrition & core restoration during this time is so important and will help with a smoother transition into strength training!
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Absolutely! I understand that finding someone to watch your gym may be difficult or gyms within your area may not have child care - I will personalize a home workout program for you based on what you have available (and also make recommendations on equipment to utilize).
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Yes! I would highly recommended going through the post-natal program in order to rebuild your foundation & heal properly!
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We slowly implement strength training back in when you are cleared by your OB/GYN around 6 weeks post partum!
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Yes! I have a private Youtube playlist created with video demonstrations for those movements which you will access to!