Calling All Moms!
Do you feel deeply disconnected with your body and want to know yourself again?
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Are you feeling frustrated not knowing what you can or cannot do in the early postpartum phases? Overwhelmed by all the advice your friends & family are giving you, realizing that there is so much conflicting information? Hearing things like “don’t lift anything over 10 lbs”, “you should never do crunches” or “just listen to your body”...
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Are you excited to return to exercise postpartum, but worried about not knowing what workouts you can do without worsening your pelvic floor symptoms? Or being mindful of your abdominal separation?
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Are you eager to get back into activities like running or jumping, but the simple thought of doing any of those right now is making you feel anxious?
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​Does it feel like you’ve lost your sense of identity, but you don’t know where to start with your self-care in order to address your mental and physical well-being?​​
Do you catch yourself skipping workouts or walks because of all the new aches & pains that you didn’t even know existed until you became a mom?
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Are you finding it extremely challenging to stay motivated and hold yourself accountable because you feel so exhausted that even the thought of exercising makes you want to give up?
If you answered “YES” to any one of these, this is your opportunity to take the first step to REDISCOVER YOUR SENSE OF SELF
The Truth Is...
There is a problem with the traditional path of postpartum “6-week all clear”
New moms are sent home with nothing more than instructions to “rest” for 6 weeks, with the assumption they can jump right back into pre-pregnancy activities immediately afterwards. You’re essentially left to navigate your healing journey completely on your own without any guidance or knowledge on all the changes that happen to the body with pregnancy. I’ve dedicated my career to solving this problem for moms.
My program is based off of evidence based information from:
1. The Canadian Society for Exercise Physiology,
2. the Society of Obstetricians and Gynecologists of Canada, and
3. the American College of Obstetricians and Gynecologists,
who encourage moms to return to light rehabilitative movement even before the 6-week check-up if they’ve had an uncomplicated vaginal birth, and then following a progressive overload program before getting back into higher level activities.
The Steps To A Thriving Motherhood...
STEP 1:
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RE-
BREATHE
> Learn how to breathe strategically through your diaphragm to help optimize the function of your pelvic floor & core.
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> Learn about intra-abdominal pressure and how to manage it in order to help minimize leaking, abdominal separation, and prolapse.
STEP 2:
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RE-
ALIGN
> Learn different exercises to help bring your body into an optimal alignment to promote stronger function of your core & pelvic floor. This includes movements to help release tension in the commonly over-worked muscles that occur uniquely with moms.
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> Address the postural changes that have happened during pregnancy to help set up your body for success.
STEP 3:
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RE-
CONNECT
> Re-connect with the muscles that have been affected by pregnancy & birth by learning how to re-engage your deep core & pelvic floor.
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> Integrate intentional exercises to help regain the "reflexiveness" of your inner core so that those muscles can start working automatically again.
STEP 4:
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RE-
LOAD
> Start progressively loading your movements, so that your body will be able to withstand the demands of motherhood and decrease the common aches & pains.
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> Integrate a regular practice of strength training to specifically support the changes that have occurred postpartum. A strong emphasis will be placed on the core, pelvic floor and hips.
STEP 5:
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RETURN
> Implement a sustainable routine to help you reach your goals, whether that is return to sport, weight management, or chasing after your kids.
> If aligned with your goals, integrate high intensity progressions to prepare the core & pelvic floor for the demands that will be placed on them (such as return to running)
With the guidance of my evidence-based training program, you will be able to:
Start exercising postpartum to help with recovery & minimize the chances of requiring medical interventions in the future.
Have a body ready for action postpartum - whether that is going for a hike with your family, running along the seawall, or chasing after your kids!
Increase confidence in a process that seems very uncertain & confusing...all while making sure you are following evidence-based workouts that are pelvic floor & Diastasis Recti friendly.
Boost your mood & energy while reducing the chances of experiencing postpartum depression, which is prevalent in 50-75% new moms. With improved mental health and regular exercise, research shows that this also encourages good habits in offspring.
Improve strength, mobility & posture so that you experience less pain, and decrease the amount of leaks or sensations of pressure in the pelvis.
Create a sustainable program to help with postpartum weight management, thus reducing the risk of obesity and type 2 diabetes in the future.
Designed by a pelvic floor physiotherapist & personal trainer, your training program will include exercises that support your body through the changes that happen after birth to help prepare you for the demands of motherhood.
OPTION 1
Do It Yourself
You’ll try Googling some information, but then you may realize that you are unable to find anything that helps solve your problem. Or when you do find useful content, it gets a bit confusing as you try to piece together all the right information. Maybe you’ll even ask exercise advice from your doctor, but their main area of expertise is to deliver your baby & make sure everything else is recovering properly.
OPTION 2
Use an App
You can download the postnatal apps, but then you need to hold yourself accountable, and learn how to properly do the exercises. Because it is not what exercises you are doing, but rather how you are doing them that makes the biggest difference.
OPTION 3
Hire a Personal Trainer
Or you can take it a step further and hire a personal trainer at your local gym, but they may not have the appropriate education or experience to work with postpartum clients and may miss the many nuances that come along with it.
OPTION 4
Work With Me
The first 3 options simply add to the already immense mental load you are experiencing. Why make your journey towards motherhood more complicated when you could be spending that extra time with your family instead? This is why I created the BumpToBabies Method. I’m removing all guesswork of trying to stay healthy & active throughout your postpartum journey to get you the results that you want. During postpartum, you want to work with an experienced coach that is well versed in both fitness and pelvic health since there are so many different systems in the body that are impacted in this phase of life.
The Decision is Yours,
How Will You Prepare?
What's Included?
This depends a lot on what you're looking for. Since my program is 100% customized, the amount of interaction we have can vary. We can meet for a quick check-in once a month or we can do more traditional personal training sessions. We’ll work through those details together after the alignment call. In general, it may include:
​> 1:1 coaching to support you every step of your journey
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> Collaborative goal setting and progress tracking
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> Fitness assessment
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> Guidance on lifestyle & habit changes
> Integration of the main health pillars (e.g. nutritional quality, restoration & sleep, mindset)
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> Customized exercise program tailored to reflect the unique needs postpartum & based on the findings of your assessment. This includes exercise modifications throughout postpartum with guidance on how to manage pelvic floor issues & abdominal separation.
Educational resources:
​> Learn how to protect your core & pelvic floor during the early postpartum phases
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> What to expect postpartum and guidance on rehabilitation movements you can begin in the early phases of recovery
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> Understand how to manage some of the common postpartum aches & pains.
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> Learn about the changes that have happened in your body during pregnancy & postpartum, and how that can have impacts on your movements.