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THE POSTPARTUM GUIDE

A DIGITAL FITNESS GUIDE TO HELP MAMAS HEAL AND THRIVE IN THE POSTPARTUM PERIOD. WHETHER YOUR LAST BABY WAS BORN TODAY OR 5 YEARS AGO...WE HAVE OPTIONs FOR YOU.

ABOUT THE GUIDEsWHAT YOU’LL NEEDwhat to expectReviews   

 
 
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Postpartum Fitness Guides

The Postpartum Guide

The Postpartum Guide begins instruction immediately following baby’s delivery. Whether delivered via a vaginal birth or C-section birth, the guide has specific information for mamas to properly heal and recover. The Postpartum Guide walks mamas through what to do just after birth through 8 months postpartum. It progresses from breathing exercises to help the core and pelvic floor heal to then slowing adding more intense exercises back into a regular routine. This guide is diastasis recti safe, meaning if your abdomen is split, following our DR exercise modifications will help you heal it.

The Postpartum Guide for Mamas Further Out

The Postpartum Guide for Mamas Further Out was created for women who are not currently pregnant and are no longer considered freshly postpartum. Mamas who love this guide are those who never got back into exercise since having babies, women who had babies 10 months ago to women who gave birth 20 years ago, and women who are experiencing ongoing issues such as urine leakage or an unhealed diastasis recti. This guide delivers a slow progression of necessary programming for women to regain strength from the inside out. It will allow for advancement into harder workouts. This is not crossfit style intense, but is designed for safe, healthy healing and resistance training.

 
 
 

WHAT YOU'LL NEED

 

OUR PICKS FOR YOUR FIT POSTPARTUM PERIOD 

Expecting and Empowered requires minimal equipment. We made SURE you could complete these workouts at home. You'll need dumbbells (we suggest a light and heavy set), a resistance band, a circle bands (light and heavy), and a floor mat. We're linking our favorite picks from Amazon, but you can ONLY purchase Expecting and Empowered on this website! 

 
 

DUMBBELLS

We recommend a light and heavy set of dumbbells to complete the guide! The definition of light and heavy depends on your current level of strength, for most light (5 or 8 pounds) and heavy (10-15 pounds+). 

 

Resistance Bands

A set of 3 resistance bands is ideal for the Expecting and Empowered workouts. Easily tie a knot in the band to place it in the doorway or consider a door anchor

 

Circle Bands

This is a great set that gives you 4 different resistance options. 

 

FLOOR MAT

We both love the Lululemon mats and HAVE to recommend them! Any mat would work, but we like the thickness and non-slip qualities of this one!

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WHAT TO EXPECT 

Three days per week of guided exercise including photos to show you exactly what to do.

 
 
 
Postpartum Fitness Guides
 

DAY 1

Flexibility, pelvic floor and core restoration exercises, and an upper body workout.

DAY 2

Flexibility, pelvic floor and core restoration exercises, and an lower body workout.

DAY 3

Flexibility, pelvic floor and core restoration exercises, and a circuit workout.

Workouts progress every two weeks, therefore you will repeat each week once. For example: Weeks 8 & 9 instruct you to do the same Day 1, Day 2 and Day 3, and Weeks 10 & 11 have new guided exercises.

Each guide includes an appendices with specific details on how to perform each exercise.

 
 
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Core Restoration
and Function

We're strengthening you from the inside, out. This way, you'll be able to progress up to bigger, larger movements before you know it. It is imperative to retrain your pelvic floor, diaphragm, back and abdominal muscles so that you can return to what you love doing! 

 
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Girls Got Goals, 
Weight Loss Goals

We want to help you hit your fitness goals in the safest and most effective way possible. The plan is to move from small, isolated movements to large body movements. We took into account both burning calories AND having an efficient workout now that you are a time pressed mama. We definitely know this is a consideration and we've programmed the guide to help you do this! We also want to point out that this takes time and isn't a "bounce back program". Rather, think of it as a safe, efficient and effective way to train after one of the BIGGEST events your body will ever go through. 

 
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Reducing
Injury

Reducing and preventing injuries caused by pregnancy or postpartum demands on your body. For example…

The guide is diastasis recti (DR) safe! There are DR modifications in the guide to keep you safe as your abdominal heals. This will activate muscles that allow your core to restore after experiencing a DR. Don't worry, we also tell you how to check yourself for a DR in the beginning of the guide. 

The guide strengthens your mid back and neck muscles! This is SO important so that you don't get headaches and back pain during new motherhood. Although people don't talk about this much, many new mamas experience it! 

Restoring hip function. This will help you avoid knee pain postpartum. Important for everyone, but especially for women that want to get back to the things they love (running, cycling, weight lifting, etc.). 

 
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Training to
be a Mama

Just like a fitness athlete, we are training sport specific. That means that we are training you to be a MAMA! It is a physically demanding job — from bending over, to changing diapers, to carrying heavy carseats. Our goal is to train the muscle groups that are needed to care for your new babe! 

 

OUR CLIENTS ARE SAYING…

 
 
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READY TO GET STARTED?

 GREAT, BECAUSE WE'RE EXCITED TO SUPPORT YOU, MAMA!