Ready2Train Program

This program is for moms who are out of their postpartum phase and READY TO TRAIN!! This is for moms what are at least 16wks postpartum.

Why 16wks postpartum and not 6-8wks?  

Although you are used to hearing you are cleared for exercise after 6-8 weeks your healing doesn’t stop there. You are not truly fully recovered and out of that delayed postpartum phase for 6 months-1 year (depending on the person). Every birth and pregnancy are different so there are many factors that go into the recovery process. 

I remember asking my midwife after having my second son at my 8 week check up and saying “so… I don’t remember, but how long does it take for my tummy to go back down in size.” And she answered, “Remember that it takes 9 months to grow your baby so give your body at least 9 months to recover.” That is something that really stuck with me.

So many moms are so eager to push themselves back into their pre-pregnancy bodies. Well, I am here to tell you that it is important to give yourself time and grace during the whole process. The process back to your pre-pregnancy body is POSSIBLE but you need to also remember to listen to your body and go at the pace that is right for you. 

The Ready2Train program can follow right after my Birth2Bounce program which is 16 weeks long. My Birth2Bounce is a postpartum program where I take you through a gradual progression of strength at home, then start you back at the gym on the 12 week. The 12th-16th week is a gradual progression of getting back into the a weightlifting routine.

If you complete my Birth2Bounce program, you will be ready to start the Ready2Train program right after you have finished!

This Ready2Train program is a phased program that you complete on your own through the app. It is 12 weeks long with emphasis on weightlifting and hypertrophy (increase in muscle tissue). This program will boost your strength, confidence, and shape (we know all of you ladies want that hourglass shape so let’s get you there!).  

Below I have included a reference source for the postpartum healing phases your body goes through from the Journal of Prenatal Medicine.

here is an article on the postpartum period. 

Romano M, Cacciatore A, Giordano R, La Rosa B. Postpartum period: three distinct but continuous phases. J Prenat Med. 2010 Apr;4(2):22-5. PMID: 22439056; PMCID: PMC3279173.

“The initial or acute period involves the first 6–12 hours postpartum. This is a time of rapid change with a potential for immediate crises such as postpartum hemorrhage, uterine inversion, amniotic fluid embolism, and eclampsia.

The second phase is the subacute postpartum period, which lasts 2–6 weeks. During this phase, the body is undergoing major changes in terms of hemodynamics, genitourinary recovery, metabolism, and emotional status 

Nonetheless, the changes are less rapid than in the acute postpartum phase and the patient is generally capable of self-identifying problems. These may run the gamut from ordinary concerns about perineal discomfort to peripartum cardiomyopathy or severe postpartum depression.

The third phase is the delayed postpartum period, which can last up to 6 months (1). Changes during this phase are extremely gradual, and pathology is rare.

This is the time of restoration of muscle tone and connective tissue to the prepregnant state.

Although change is subtle during this phase, it behooves caregivers to remember that a womanʼs body is nonetheless not fully restored to prepregnant physiology until about 6 months postdelivery. 

Some changes to the genitourinary system are much longer in resolving, and some may never fully revert to the prepregnant state. A burgeoning volume of literature on pelvic floor support implicates childbirth as the initiation of a whole host of conditions including stress urinary incontinence, incontinence of flatus or feces, uterine prolapse, cystocele, and rectocele.

Many variables affect the duration and severity of these conditions, including the patientʼs intrinsic collagen support, the size of the infant, the route of delivery, and the degree of perineal trauma occurring either naturally (lacerations) or iatrogenically (episiotomy).

Bump2Birth Program

This program is for prenatal moms who are going through their pregnancy journey. This program will grow with you and have modifications based on every phase of pregnancy.

This is a 30-week program that starts at week 10 in pregnancy and runs all the way to week 40. Some women will have their labor begin sooner at 38wks but just continue with the program all the way up until your labor. The last part of the program will have different exercises to help with preparation for labor. 

All pregnancies are different! Throughout this program you will continue weightlifting with modifications for pregnancy. You will continue to build strength and stamina along with hypertrophy-based routine to keep you looking your best self throughout the whole process!

Pregnancy is like a long marathon with a sprint at the end of it so you should be training the whole way through! There will always be at home banded based workouts for those days when you can’t get out of the house.

This workout program is an integrated approach with an emphasis on weightlifting. Other elements will include static and dynamic stretching, core strength and stability as these are all super important in a well-rounded and strong body.

There will always be modifications based on the phase of pregnancy you are in. This program is based in scientific evidence on the growth and needed modifications for a full pregnancy term. If you want to read the full article you can find it here. Many myths surround pregnancy and all of those are based out of studies from 1985 based off animal studies.

There is much more scientific evidence out there now on the benefits and need for not only aerobic training but resistance training in the prenatal phase of life. 

Here are just a few benefits for you and baby listed below.

60 min * 3 times/week

Intevertion regulated low density lipoprotein and triglycerides gain, reduced postpartum hemorrhage, attenuate newborns complications.

45 min * 2 times/week

strength training was positively related to improved lumbar extensor endurance without increasing the risk of injury

45 min * 2 times/week

Resistance training improved mental and physical energy and reduced mental and physical fatigue.

17 min * 2 times/week

Resistance training improved vitality and reduced fatigue

55 min * 3 times/week

Intervention reduced gestational diabetes related complications such as risk of macrosomia, caesarean delivery, and maternal weight gain.

Schoenfeld, Brad MSc, CSCS. Resistance Training During Pregnancy: Safe and Effective Program Design. Strength and Conditioning Journal 33(5):p 67-75, October 2011. | DOI: 10.1519/SSC.0b013e31822ec2d8

Birth2Bounce Program 

This is a 16 week postpartum program starting as early as day 1 with an emphasis on pelvic floor strengthening, diaphragmatic breathing and gradually strength building.

This will be an at home program through the first 11 weeks with banded exercises. At 12 weeks you will go back to the gym and start to gradually incorporate weightlifting again. Although many say that you are “good to go” after 6-8 weeks I extended the at home exercises to week 11 to make sure you’ve had proper core strength and pelvic floor development before diving back into a weightlifting routine.  

This is a gradually program starting with at home bands and ending with back at the gym weights. This program will help you regain strength movement and confidence. Contiune with my Ready2Train program right after for better results! 

I am currently working on all 3 of these programs and when the launch is soon you will get an email update for the launch countdown if you join the mailing list!

If you are currently prenatal, postpartum or a mom who wants to feel confident and good in your own skin then go to my Fitness Programs page.

There you will find pricing for the packages that I offer now. Space is limited for each package as I want to provide the best outcome, attention, and programming for all my clients.

If you have any questions please reach out to me at wmn.pwr.fitness@gmail.com