Heal From the Inside Out 

The Postpartum guide can generally be started as early as 1-2 weeks after birth. Weeks 1-4 of the program focus on learning the foundations of breathing and core connection that will be used throughout the program. These breathing tutorials can be practiced in any comfortable position, including lying in bed, nursing baby, or while showering or brushing your teeth.

If you delivered via C-section, or if your birth was especially traumatic, please grant yourself the grace to go at your OWN pace. This may mean that you repeat week 1 of the program for several weeks in a row until your incision has fully healed or you feel ready to progress.

The Core Recover exercises in the first 6 weeks of the program are not "workouts", rather they are gentle, breath based movements designed to help you reconnect to your deep abdominals and pelvic floor. They are done lying on your mat. 

Gentle low impact cardio and resistance workouts commence in Week 7 of the program. Before completing Weeks 7 and beyond you MUST have clearance from your doctor to exercise.

Please note that this program is not intended as a substitute for medical advice and care. You must always seek clearance from your doctor before embarking on any fitness program. 

The program is $23/month. Many mamas choose a quarterly ($57 every three months)  or annual ($179 a year) which offers some extra savings. 

Features

Through the Postpartum and Beyond subscription, you receive unlimited access to my Bump Postpartum and Mama Mix guides.

Bump Postpartum

50+ videos including core and pelvic floor tutorials, workouts, breathing exercises, warmups and stretches 

Full length, follow along workouts. The program is 24 weeks long, and there are 4 workouts programmed each week. However it's up to you whether you do fewer days, or add an additional day by selecting a workout from the library.

A blend of diastasis safe core workouts, low impact cardio, and resistance training so you never get bored

Flexibility to choose between express workouts (15 minutes or less) or longer workouts (30-35 minutes) depending on your time and energy

Restorative stretches to recenter and connect to your breath

I’m right there with you, providing cues, guidance on proper form and breath, and motivation to keep going!

Mama Mix

Mamas who are solid in the core and breath based foundations of BUMP Postpartum can graduate to my Mama Mix program to continue their journey. Mama Mix is included with your subscription at no extra cost:

Access to even more variety in your workouts.

Low impact, pelvic floor friendly workouts from my most popular TONE, BUILD, and SHRED guides. 

Unique mix of workouts that allows you to continue to move from your core while sustainably burning fat and building muscle through my signature method.

Full length, follow along workouts, warmups and stretches.

5 days of workouts a week, with a new blend selected each week! 

This program is a great fit for you if you wish to regain your strength, function, and confidence, whether you are newly postpartum or it's been decades since you gave birth. 

Newly postpartum mamas or those still working to heal a diastasis or prolapse can benefit from the core centered and more gentle paced BUMP Postpartum guide, a 24 week program that you can follow at your own pace.   

Mamas who are further in their postpartum journey and have a solid core connection can graduate to my Mama Mix guide, which combines the breath and core centered principles of BUMP with low impact, pelvic floor friendly workouts from my most popular TONE, BUILD, and SHRED guides.  This unique mix of workouts allows you to continue to move from your core while sustainably burning fat and building muscle through my signature method.

Whether you are a beginner or more advanced, I provide modifications and customizable options to make these workouts suitable for a wide range of fitness levels.   

Please note that this program is not intended as a substitute for medical advice and care. You must always seek clearance from your doctor before embarking on any fitness program. 

Not at all! This program will teach you to properly connect to your breath and deep core (pelvic floor and transverse abdominals) and to pair this with movement. It is NEVER too late to learn and apply these foundations to exercise and your daily life, and to receive the functional and physical benefits.

Many women, despite losing the baby weight, continue to suffer from compromised core function and consequences such as incontinence and a nagging mommy "pooch". This program is designed to address these issues, while also helping you feel stronger, more energized, and confident.

I want to make sure these workouts fit YOUR workout style and schedule. So I designed this program as a flexible subscription format, that comes with a 7-day free trial. If it’s not a good fit for you, you can cancel within that period and you’ll never receive a single charge. The program is month to month, so you can join for as short as a month to learn the foundations, or follow the program for as long as it serves you to received continued support during your postpartum journey. It’s really up to you!