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SUPPORT YOUR
Healing
Body
WHILE HONORING YOUR
A program designed specifically for Weeks 0-10 Postpartum. With workouts designed to support your healing and begin re-connecting back to your body.
I know what you're thinking...
"Aren't I supposed to wait until 6 weeks when I get cleared?" 🤔
Nope!
HERE'S WHY
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You don't suddenly become ready for "regular physical activities" once you hit 6 weeks. Tissues, muscles, your body, they need and will take much longer than 6 weeks to fully recover and for you to return to "regular physical activities".
Literally nothing magically happens at 6 weeks...
literally NOTHING.
It took 9 months for your body to grow your baby, it will take at least 9months (usually more) to fully return.
Your OB isn't telling you what you're "cleared" from, so I will
That your incision is healing and looking as it should.
That your uterus has/almost shrunk back to its normal size and position
That your bleeding is appropriate and you won't go into a medical emergency
That your pelvic organs have returned back to their normal positioning
So instead of telling you that "You're cleared to resume all physical activity"
They should be telling you that "Cleared to go see a pelvic health therapist and continue progressively overloading the rehab work you've been doing"
That Rehab Work is Your...
Resilient Recovery
Support your healing
Feel stronger in your recovery
Return to your fitness better
This isn't a "bounce back" program, you deserve more than that Mama.
Instead this is program to help you begin building back better, and not just core work either, but through whole-body training designed for your early postpartum mom life. We focus on functional fitness, understanding that your core needs to always be apart of everything you do.
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And we do that by:
Deep Core Connection
This is done by diaphragmatic breathing with an intention on deep core engagement. Every breath you take is an opportunity to connect to your core, so it's the primary focus and leads every rep you perform
Core Rehab
Right away, we begin introducing gentle core work to your body. We do so in different positions and types because your core is literally apart of everything you do just like with breathing.
Mobilities
Here is where we create space to offset what I call "tending to baby" posture which looks like rounded shoulders and a tucked under tailbone. Through mobilities and utilizing your breath to "stretch from the inside out" you can begin to restore your body's neutral posture.
Activities of Daily Living
Tending to your baby and moving around demanding on the body in this season, so we train for them. Literally - you'll be grabbing your baby carrier, the laundry basket, and doing other movements that look just like the ones you're doing every day. This is where your training really builds a solid foundation, you can't just focus on your core.
What if I Said Your Postpartum Could Look Like...
*PLEASE note that nothing you do will speed up tissue healing drastically. Healing still needs time, but movement can support that process
Less Aches & Pain
A lack of movement usually usually when aches and pains set in. While necessary and needed to be doing a lot of lying or sitting, a little bit of movement, especially in the spine can make everything feel a lot less tight.
Less Swelling
With a little movement, you can promote the your blood and lymphatic systems to circulate more. This circulation keeps this moving carry away inflammation and toxins which will aid in your body's recovery.
Feeling Connected
This body is foreign to you, even if this delivery isn't your first, and everything has been shifted and moved around. Begin feeling connected back to your body finding a new version of yourself who feels strong and able in this season.
Promotion of Healing
You can't speed up healing, but with appropriate and intentional exercises, you can help your tissues and muscles repair as you circulate more blood through your core and re-wire mind to mucle connections
A Mental Escape
Yes, even in this season, you need a break from pouring into others. You can't fill your newborn's cup if you aren't filling yours first. Allow yourself to step away or stay close allowing your baby some floor time to pour into your cup
As someone who has waited until "cleared" and jumped right back into "regular activities" at 6 weeks and then did the complete opposite with my next 2 live births. . .
I can 2,000% say, my latter recoveries were SO. Much. BETTER!
No seriously!
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I know it seems backwards, but in my last 2 live births I began introducing movement back to my body 12-24 hours after giving birth because I COULD.
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I knew my body had just underwent the most drastic and sudden change my body will ever experience while also experiencing the biggest hormone dump it can have which meant that my body needed SUPPORT.
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Not only that, but I learned that nothing magically switched at 6 weeks and that the body's ability to return to full physical activity after pregnancy takes A LOT longer than anyone realizes.
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So I began right away meeting my body where it was at knowing the three biggest things it needed was 1) reconnection back to my deep core and 2) creating space to offset new mom life 3) feel supported in my daily living.
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And everything I gave my body was completely rooted in breath. My breath lead every movement and controlled the pace at which I moved which was very intentional.
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What I found was that I felt SO much better.
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The aches, pains, and tightness were so minimal.
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My mental health was better.
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I felt strong moving through my mom life.
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But what surprised me the most was that there was no "itch" at 6 weeks to jump in because I gave myself permission to begin and I grew a MASSIVE respect for my body and all it went to that I wanted to continue to honor it.
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After my 1st, I had to start all over at 6months postpartum doing the exact things I have programed in this program. That was SO hard because everything was ready to go hard, but I learned my core was not.
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So trust me when I tell you, going slow now, doing this work now, will pay off dividends in time later. You have to do it at some point, so you might as well do it now (plus, you'll feel better too and your early postpartum self has earned that!)
Hey Mama!
I'm Ashton!
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Is This For a Cesarean Delivery Too?
Not exactly, it can be. But this program is geared more towards a vaginal recovery because a cesarean recovery program is in the pipeline
HOWEVER...
There is some education that touches on cesarean recovery and the workouts will mostly be applicable. I just ask that you wait 2 weeks before beginning.
IF...
You purchase while pregnant planning for a vaginal delivery, but end up having a cesarean delivery and want something that is more specific to a cesarean recovery, I will happily refund your money back.
SEE WHAT THIS MAMA OF 7 EARLTHY HAD TO SAY
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This Mama was my "beta" Mama who came to me at 18 weeks pregnant with her 7th wondering if I had follow-along programming. Knowing I wanted to pursue, I felt this was a sign to begin building it with her. She loved the prenatal programming so much, she agreed to help me build out this program - Resilient Recovery.
Recovery Timelines
I bet you didn't know
Uterus
It will take 6-8 weeks for your uterus to return to original location and approximate shape.​​
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Pelvic Floor Strength
Your pelvic floor as a whole and it's ability to withstand heavy-for-you loads and can be anywhere between
2-6months
Pelvic Organs
It takes your pelvic organs about the same amount of time, - 6-8 weeks - maybe a pinch longer, as some have to wait for the uterus.
Cesarean Strength
This is considered when your core unit is able to take on heavy-for-you loads which can take anywhere between 9-12mons at a minimum
Pelvic Floor Incision
The degree of tearing greatly influences the timeline with 1st degree taking 2-4 weeks & 4th degree taking upwards of 12 weeks.
Core Strength
Very similar to cesarean core strength, this is your core's ability to fully respond to heavy-for-you loads which takes 9-18mon minimum
TAKE A LOOK INSIDE RESILIENT RECOVERY!!
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All workouts are conveniently held inside CoachRx App with each exercise having written coaching cues and video of myself (postpartum if I have it) performing each exercise with voiced-over coaching cues
Feel Confident
about how to perform the exercises
with voiced-over coaching cues with every exercise
Check out this sample of the Quadrupled Ball Push!
PROGRAM FEATURES INCLUDE:
6 Weeks of Programming
6 weeks of programming with 4 workouts provided each week as this season is more about providing a variety of gentle movement and connection. You choose your pace and when you want to begin.
30 Minutes of Educational Videos Each Week
Each week you will have a different theme. From lifestyle to breathing to learning how to actually listen to your body and how to adjust your programming to meet your body where it's at. Your learning videos walk you through it all.
PDF Guide
Your "cliff notes" guide provides you with notes from your learning videos. You'll find the graphics, images, and diagrams that you'll see in your learning videos. Read your chapter first or watch the video - doesn't matter - just acts as your "home base" for the learning
Bonus Videos
Sometimes I can't help myself when I'm really passionate about helping Mamas. So if you're a babywearing Mama, I got my full break down on do's and don'ts for you as well videos for the Mama with older kiddos as well as a cesarean massage video.
Low Barrier to Implement
This is 200% designed to be start and stop. There are no warm-ups or cooldowns. So if you only have pockets of time in your day where baby will let you put him or her down, then you can do what you can and finish the rest later. This is also designed to be done right on the floor beside baby if you want. No need for a fancy gym.
See For Yourself!
I know it's hard to envision what a early postpartum workout looks like because they aren't very common yet, so check out the video to see a workout from Week 1 where the earliest you could be is 10 days postpartum if you started right away.
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Each week looks very different from the next, so be sure to scroll down to see another video of progression from Week 0 to Week 5.
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I've been jumping around on the app doing different things this week last week trying to continue my movements - I'll be sad to see it go! But I just want to thank you for meeting me where I am right now and taking the time to give me programming that was outside of your day to day business stuff. These programs (Resilient for 2 (coming late summer 2025) and Resilient Recovery) mean more to me than you'll ever know. I'm so thankful to have learned from you! I've never been great at buying a random online program that pops up on social media - I'm usually about helping those I know/acquainted with - so it's more personal to reach out with questions, and I'm glad I found you!
I'll continue to follow your socials and learn more and more as you keep growing your business/life - good luck with all of it and I hope more mommas find you so they are as happy as I am with things postpartum.
L.F.
Postpartum 3-6mon - Mama of 7
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YOUR BODY DID
Good
MAMA
Now it's time to thank it for all it's done and begin to reconnect and support it from the inside out
What's Included?
This is FITNESS & LIFESTYLE program.
This program will not only help you begin CONNECTING BACK TO YOUR BODY and begin building a foundation to build your return to fitness on, but it also encompasses a lot of LIFESTYLE EDUCATION and MOVEMENT PATTERNS. Because how you move in your daily living can make a big impact on your core and pelvic floor healing in this vulnerable season.
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6 Weeks of Programming broken up into 6 different themes or fucuses with your workouts and educational learning supporting that theme. Each week will look a little different.
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Each week has 4 Workouts that take you through a variety of different breathing, core rehab, mobility, and daily living exercises.
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You choose the pace which means you get to choose when you're ready to move onto the next theme/week. Repeat a week if you wan to or take more than a week to do all 4 workouts. The only thing that is right is what feels right for you.
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All programming & video learning will be accessed through my app delivered through CoachRx.
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Every exercise has voiced-over coaching cues so you not only see how the exercise is to be done, but you can hear how as well because the HOW is so important!
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This season is so unpredictable so every workout is designed to be start and stop which means you can stop when you need to and pick up and finish later. To further help you, I've provided those points as well.
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30 Page Guide (check out sample pages below) delivered to you via PDF to save and print off if you want. Here is where you find the cliff notes to your learning videos and where all the graphics are.
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Little over 3.5hrs of educational learning videos that walk you through lifestyle adjustments for core and pelvic floor, how to properly breathe & engage your core, realistic recovery timeline expectations, how to listen to your body, & how to adjust your programming in your "next" chapter of fitness.
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BONUS VIDEOS available in the PDF for moms with older kids, cesarean scar support, and those who babywear
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Instructional walk-through videos explaining how to navigate the app and workouts.
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LIFETIME ACCESS Come back and repeat the program for subsequent pregnancies and receive instant access to any updates & revisions for free.
CHECK OUT
a progression from week 0-6
Equipment Needs
Pilates Ball, Small Children's Ball or Folded Pillow
Light & Medium Resistance Band
Baby Carrier
(yes, the one you put you baby in to travel)
Laundry Basket
Dumbbell
(similar to the weight of you baby)
Set of Dumbbells
(combine to be no more than 2.5x your baby's weight at the time)
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What do you consider a month?The 1st "month" doesn't begin until you get your first week of programming because of all that needs to happen prior to me putting together your programming. The last thing I want to do is put together something that is too hard or too easy for you which is why I do the assessment and first virtual meeting prior to putting together your programming. And I don't think it's fair to charge you for the time it takes me to go through everything and design your programming After that, each "month" is 4 weeks of programming with automatic billing running on the start date of your 2nd month.
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Why is the first month more expensive?Because you and I will spend a lot of time together educating you on all things breath, posture, core engagements, and movement form. We will spend almost 6 hours together in that first month teaching you concepts that are 100% based off what your body needs and what I see within your movements and breathing assessment. In these sessions, you'll gain the confidence to begin implementing into your workouts as I slowly introduce these concepts over your first month.
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What if I don't have lots of equipment or a gym membership?No worries! I work with what you have whether that be at home with minimal equipment or in a gym with loads of equipment. All I ask is that you tell me exactly what you have to work with.
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What happens if I experience a sudden life change?No matter what motherhood sends your way, I'm with you. Whether you become pregnant, experience pregnancy loss, decide to do IVF, need to have surgery, or break your arm.....I'm with you. Your programming will automatically adjust even if I already had it done. One-on-One Remote Training is all about meeting you where you're at even when that changes in a blink of an eye.
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Is there a minimum number of months I have to sign up for?Nope! Because I don't ever want you to feel like you're locked in. If you feel like you've learned what you've needed or overcame what you signed up for, then just let me know and I'll end your payment processing. No hurt feelings on my end because I truly want every Mama to graduate with the confidence to apply what she has learned to her body and use the tools to adjust as she navigates motherhood.
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Do I need to have a fancy camera to send my videos to you?Nope! Your phone, tablet, or computer works just fine. I just need to see you and your entire body moving within the frame.