Whether you're a first-time mother or not, mamas need to prioritize their well-being in order to care for their babies. This program is created for women who are in their first six weeks postpartum but can also be used at any level postpartum or if you have not been training for an extended period of time. As women, we often get lost in the duties of motherhood, pushing masculine energy as we are the doers 24/7. Birth is our feminine birthright, but making time to balance and reengage the feminine energy in our body must be intentional and gentle. This is why I created this program. Eventually, when you're ready, you will train for strength and endurance (the masculine), but it will ALWAYS be accompanied by the creative and empowering activities that are necessary for the feminine. The focus of phase 1 is rehab and recovery, and there is no active training. Everything is centered around enhancing your daily activities and supporting you as a new mother. The goal is to complete these activities however you can and see, fit within your daily routine. Complete the General Activity (Core Function & Breathwork) Phase 1 - at least 2 x per week. Meditation - aim for 2 x per week. *Light a candle, sage, palo santo, and incense to heighten the experience. (Please do so with proper protocol and respectful of cultural usage.)* Yin yoga - aim for 1 x per week. Additional activities - at least 1 x per week. Ideas: journaling, dancing, creating something, walking barefoot in nature, listening to an enlightening podcast, reading, having a quiet bath with oil massage, and having a meal by yourself. Please read notes on each workout! As always, only perform if your body is able. Sleep and balanced nutrition are always a priority before intentional movement! Walking is always encouraged.

Mamas need to prioritize their well-being in order to care for their babies. This program is created for women who have been cleared by their care provider after the six-week postpartum period but can also be used at any level postpartum or if you have not been training for an extended period of time. To best serve you, please ensure you have completed the phase one programming prior to phase two. The focus of phase 2 is returning to movement, and there are two training phases. Everything is centered around enhancing your daily activities and supporting you as a new mother. The goal is to complete these activities however you can within your daily routine while increasing strength and endurance fit. Weeks 1-6: Complete the strength training program - 2 x per week. Weeks 7-12: 3 x per week. Meditation - aim for 2 x per week. Yoga - aim for 2 x per week. Additional activities - at least 1 x per week. Ideas: journaling, dancing, creating something, walking barefoot in nature, listening to an enlightening podcast, reading, having a quiet bath with an oil massage, and having a meal by yourself. Please read notes on each workout! Sleep and balanced nutrition are always a priority before intentional movement. Along with your workouts, you’ll receive a Postpartum Nutrition Guide PDF -- nourishing recipes and practices inspired by TCM and Ayurveda, with options for omnivores and vegans to help you feel restored and supported. If you feel pain at any time, please discontinue until speaking to your care team. Reach out for 1:1 coaching for personalization. We often get lost in the duties of motherhood, pushing masculine energy as we are the doers 24/7. Birth is our feminine birthright, but making time to balance and reengage the feminine energy in our body must be intentional and gentle. This is why I created this program. Embrace and feel what comes up. Becoming our best self requires accepting the difficult parts of ourselves and learning to know we are worthy of love in it all.

Combining phases one and two for a full 18 weeks of support during the postpartum period. The Postpartum Foundations Program is a recovery-first postpartum framework designed to support women in the early postpartum period and beyond. It prioritizes maternal wellbeing, nervous system regulation, and daily function before returning to structured strength training. Originally designed for the first 18 weeks postpartum, this program may also be used: At any stage postpartum After extended time away from training As a reset focused on recovery and regulation This program intentionally moves away from “bounce-back” culture, emphasizing care for the whole mother – not just physical output. Along with your workouts, you’ll receive a Postpartum Nutrition Guide PDF -- nourishing recipes and practices inspired by TCM and Ayurveda, with options for omnivores and vegans to help you feel restored and supported.