Welcome new moms, to your membership portal.
Let’s get started!
Step 1: Download your weekly planner. Try to do the video recommended each day. You have the flexibility to do two videos on one day if you miss a day or just don’t have time or energy it’s ok to miss a day (or 2 or 3)!
Elevate 6-Week Restore your Core Connection Weekly Planner
Step 2: Check your inbox because that’s where you’ll be getting a weekly email with extra tips, tricks and tidbits.
Step 3: Watch & do the corresponding video to the suggested video in the program
Step 4: Check out our extra resources! See below
Additional resources: 6-Week Stroller Walking Guide, Household Replacements for exercise equipment & Resources for New Moms & Spotify Playlists
Remember to always consult your Doctor or trusted personal healthcare professional before beginning any new exercise program. This program does not replace 1:1 assessment and treatment.
Educational Videos:
Prolapse Education and eek do I have it?
15 Minutes of Education & Exercise specifically for anyone experiencing prolapse or the feeling of heaviness in their pelvis.
Necessary Equipment: 1 x Chair or Stool
Hemorrhoids, Constipation and Tummy Troubles
In 4 Minutes learn how to ease some of the most common, but rarely discussed, issues new moms face. There are simple things you can do to help ease Hemorrhoids, Constipation and Tummy Troubles!
No Equipment Needed
Diastasis Recti and do I have it?
9 Minutes that will teach you how to check if you are experiencing DRA and some useful recommendations on what to do about it.
No Equipment Needed
Care after Belly Birth (Cesarean)
8 Minutes of invaluable info for anyone who has had (having) a belly birth (cesarean).
No Equipment Needed
Practical Tips on Lifting and Squatting in Daily Life
3 Minutes to Learn Practical Tips for Lifting & Squatting in your daily life!
No Equipment Needed
SIJ or Pubic Symphysis Pain
8 Minutes of tips and tricks to help relieve SIJ Pain at home, and highlighting some of my favorite products.
No Equipment Needed
Self Release for Hip & Tailbone Tightness
5 Minutes to Learn how to Self Release your Hip and Tailbone Tightness or Constant Aching.
Necessary Equipment: 1 x Tennis Ball
What to do about Clogged Milk Ducts
Learn what you can do to help alleviate clogged milk ducts and know when you should see your doctor.
No Equipment Needed
10 Minutes of Better Breathing
10 Minutes of Breathing that can help refocus your day, or calm down your nervous system.
No Equipment Needed
Workouts
Breathing
5 Minutes is all you need to recenter, refocus and calm the body and mind. Breathing is one of the most powerful ways we can control our heart rate, mood and energy levels.
No Equipment Needed
Reconnecting with your Core after giving birth
14 Minutes to help you really understand and tap into your deep core muscles. After giving birth reconnecting with your core can be a challenge so this will help make the journey easier. This is an educational video and workout you'll want to do over and over again.
No Equipment Needed
Core Foundations
12 Minutes - This is the #1 piece of info I wish EVERY athlete/ person was taught growing up...how to properly tap into your core! Are you finding core exercises REALLY challenging? Are you not sure if you're using your core properly? Have you ever had a hernia? Groin or hip flexor pain? This video is a MUST watch if you've experienced any of this, some small changes with the proper core basics can produce massive changes!
No Equipment Needed
Postpartum: Legs / Glutes (Weeks 1-3)
15 Minute arms and back workout.
Optional: 1 x Long Exercise Band
Postpartum: Arms/Back Workout (Weeks 1-3)
12 Minute arms and back workout.
Optional: 1 x Long Exercise Band
Postpartum: Core Workout (Weeks 1-3)
15 Minute Core focused workout to reignite your connection with your deep core.
Optional: 1 x Long Exercise Band
Breastfeeding Stretches
5 Minute Stretching Routine to unwind your body from Breastfeeding postures. If you're getting neck or upper back pain these are a must try.
No Equipment Needed
Core (Weeks 1-3)
18 Minutes to focus on building connection and confidence with your core muscles.
Necessary Equipment: 1 x Long Exercise Band, 1 x Pillow
Balance Workout 1
12 Minute Balance Workout. Try this workout with a sturdy table, counter or chair nearby just in case you need to place hands on it to help your balance. This workout will improve your confidence in your stability and reduce your risk of falling. Balance is a skill everyone should work on so grab your partner or a friend and get them to do this workout with you!
Recommended to have a stable counter, table or chair nearby for support. Clear the area of hazards.
Chair Workout
15 Minute Chair Workout. If sitting on the ground or kneeling bothers you this is a great workout for you!
Necessary Equipment: 1 x Medium to Heavy Short Looped Band, 1 x Chair or Stool, 1 x Pillow
1 Hour Workout Postpartum
60 minutes (80 minutes with full warm up and cool down). This full body workout will allow you to deepen your core connection and optimize your upper body, lower body strength with a full warm up and cool down.
Necessary Equipment: 1 x Pillow, 2 x Light Weights (1-3 lbs), 1 x 10
Inch Pilates Ball, 1 x Short Looped Exercise Band
Postpartum: Warm Up Stretches (Segment of 1 Hour Workout)
20 Minutes of movements to wake up and warm up your body before any workout or to start your day.
Necessary Equipment: 2-4 Pillows
Postpartum: Arms (Segment of 1 Hour Workout)
10 Minutes to sculpt your arms and give you strength for all the lifting and carrying you do in a day.
Necessary Equipment: 1 x Pillow, 2 x Light Weights (1-3 lbs), 1 x Long Exercise Band
Postpartum: Lower Body (Segment of 1 Hour Workout)
18 Minutes of Glute, Hip, and Leg burning exercises that are guaranteed to give you strong and toned legs and booty.
Necessary Equipment: 1 x Medium to Heavy Short Looped Band
Postpartum: Core (Segment of 1 Hour Workout)
20 Minute Core specific workout that will work your deep core integrating your pelvic floor muscles, your 6 pack abdominal muscles and your obliques.
Necessary Equipment: 1 x 10 Inch Pilates Ball, 1-2 Pillows
Postpartum: Cool Down Stretches (Segment of 1 Hour Workout)
9 Minutes to open your body, lengthen those tight muscles and feel refreshed. Perfect for the end of any workout or the end of a long day.
Necessary Equipment: 2 x Pillows, 1 x 10 Inch Pilates Ball
Footwork / Proprioception
15 Minutes - Heel, arch or toe pain? This video is your go-to for all those aches and pains in your feet.
Necessary Equipment: 1 x Light to Medium Small Loop Band, 1x Lacrosse ball or Tennis Ball. Optional Equipment: a small step
Crib Workout
15 Minute Crib Workout. If the baby's in baby jail use this versatile piece of furniture to connect to your core and add rotational power to your workouts!
Necessary Equipment: 1 x Crib (or railing/ waist height anchor), 1 x Long Exercise Band
Postpartum Cardio HIIT 1
15 Minute ZERO Equipment Cardio HIIT. All you need is the space of your yoga mat. A DRA safe workout postpartum that is sure to get you sweaty! Modifications available within the video to meet you where you're at! (Also if you need a laugh and want to see me look uncoordinated watch until the end hehe!)
No Equipment Needed
Postpartum Core (Weeks 4-6)
18 Minute Core focused workout. Modifications for everyone but this workout has a good core warm up followed by a slow burn that will leave you feeling strong and centered.
Necessary Equipment: 1 x Long Exercise Band, 2 x Light Weights (1-3 lbs), 1 x Pillow, 1 x 10 Inch Pilates Ball
Postpartum Arms/ Back (Weeks 4-6)
9 Minutes is all it takes to work your arms and upper back. Upper body strength is so important when you spend so much time caring for little ones, this will help keep you pain free!
Necessary Equipment: 1 x Long Exercise Band, 2 x Light Weights (1-3 lbs)
Postpartum Legs/ Hips (Weeks 4-6)
14 Minutes of Legs & Hip exercise that will build on your progress and provide new challenges.
Necessary Equipment: 1 x Medium Small Loop Band, 1 x Long Exercise Band, 1 x Pillow
Postpartum Cardio HIIT 2
12 minutes and trust me you'll be sweaty and satisfied with this challenging full body cardio workout. All you need is the space of your mat!
No Equipment Needed
Balance Workout 2
12 Minute Balance Workout 2! This is a challenge so make sure you've tried Balance Workout #1 first! Improve your movement confidence and reduce your risk of falls and injuries. Keep a sturdy table, chair or counter nearby for support.
Recommended to have a stable counter, table or chair nearby for support. Clear the area of hazards.
Postural Workout
15 Minute postural workout will work on endurance of the tiny muscles around your spine and build your endurance to keep a strong, upright and stable posture.
No Equipment Necessary
Advanced Core Workout
10 Minute BONUS VIDEO that will help you get even stronger and challenge your core.
Necessary Equipment: 1 x Long Band, 1 x 10 Inch Pilates Ball
Strength Building Hip Workout
12 Minutes of a great lower body workout targeting those hips to both increase strength and functional mobility.
Necessary Equipment: 1 x Pillow, 1 x Heavy Short Looped Band
Chair Workout Full Body
13 Minute Chair Workout that allows you to get a great full body workout in a limited amount of space or time.
Necessary Equipment: 1 x Medium Short Looped Band, 1 x 10 inch Pilates Ball, 1 x Chair, 1 x Light Weights (1-3 lbs)
Products to enhance your workout.
Although not required for this program - these items are designed to enhance your workout.