WHAT TO EXPECT:

Brit is a Certified Pre- & Postnatal Fitness Coach, mom of 2, and will be there for you every step along the way.

After purchase, you will receive an email with a health history questionnaire to fill out, going over your pregnancy & birth experience and other details that will help Brit cater the program to your needs.

The program will begin with a Zoom call consultation with Brit, going over your health history questionnaire, a brief movement assessment to check alignment, physical tendencies, and form, and a chance to ask Brit any questions you may have.

From there you will begin to receive your weekly emails that will include a welcome video, your mental health tips & homework for the week, your nutrition guide, and your exercise schedule for the week.

Your exercise schedule will be delivered in a PDF with direct links to tutorial videos for each exercise, and will also include a written guide where everything is written out to read.

This training program can begin day 1 after having your baby, or any time you decide postpartum.

Phase 1 (the first 6 weeks) is the initial recovery phase where we focus on breathing, alignment, and really focusing on reconnecting the breath, core, and pelvic floor. Safe exercises that can be done before the 6 week appointment with your doctor.

Phase 2 is the Rehabbing Phase (weeks 7-12). In this phase we are laying the foundation to build upon. We are waking up the muscles, and doing it in a way that focuses on alignment and breathing that optimizes core strength.

Phase 3 is the Regaining Strength Phase (weeks 13-18). This phase is increasing the load on our muscles, and building strength. The movements really focus on functional strength for motherhood. We optimize breathing and alignment to manage the inner-abdominal pressure that comes with lifting heavy things. We also complete a prep-for impact assessment at this phase to check your bodies readiness for running, and other forms of exercise that require impact.

Phase 4 is the Restoring Confidence Phase (weeks 19-24). This phase introduces more complex movements, more athleticism, and more intensity. We work through multiple joints moving at the same time, and muscles working at different tempos.

EQUIPMENT NEEDED:

• pilates ball (or can modify with yoga block or rolled up towell)

• mini loop resistance bands

• resistance band with handles

• Stability ball / birth ball

• Pair of dumbbells (light weight 2-5 lbs; medium weight 8-12 lbs; heavy weight 12-25lbs)

WHO’S IT FOR:

• You just had a baby, or are getting ready to have a baby, or you had a baby several months or years ago. (Once postpartum always postpartum!)

• You want to get back to doing activities you love and a regular exercise routine without injuring yourself

• Pregnancy, Birth, and Motherhood has taken a toll on your body and it feels overwhelming to start recovery on your own

• If you’ve been given the advice “just continue doing what you have been doing” or “After your 6 week appointment you should be good to get back exercising again” with NO FURTHER INSTRUCTION, and have been left feeling a little helpless

• You have little time, and need to workout from home with little equipment and space.

• You want guidance for postpartum health & fitness from a trainer who is also a mom has been through what you’re going through!

• If you are as confused as I was with all of the mixed messages out there, and want some real, science based direction, then this program is for you!

When you return to exercise too quickly or with too much intensity too soon you’re putting yourself at risk for:

• A dysfunctional Diastasis Recti that doesn’t heal/function properly (I’ll teach you the difference & what to look for)

• Incontinence (You pee your pants when you jump/run)

• Low back pain

• Other forms of pelvic floor dysfunction that may be asymptomatic.

• frustration and discouragement down the road

As your coach I will teach you a proper strategy that progresses you from whatever stage of postpartum you’re at to where you want to get back to. The things you learn throughout this program will empower you to make the best choices for yourself and your workout as you continue on your health journey.

Not only will we focus on exercises, but we will also focus on:

• breath work (connecting the diaphragm, core, and pelvic floor optimally)

• mental health (weekly mindset goals as we take on the challenges of motherhood together)

• Nutrition (weekly nutrition goals and menu guides to help fuel your body optimally with the most nutrient dense foods and easy to follow meal prep)

• and how each exercise will help you function better in your daily life as a supermom

• Mobility and alignment drills for each phase

*This training program can be purchased in full (6-months total) for $450 or 1 phase at a time for $125/6-week phase