Postpartum Fitness Program : RETRAIN

12- WEEK PROGRAM

BUY NOW

Postpartum Fitness Program : RETRAIN

12- WEEK PROGRAM

BUY NOW

Postpartum: RETRAIN (weeks 7-18)

Congratulations on your new arrival! This is such a tender, transformative time, and we're here to support you every step of the way. ‘Retrain’ is all about helping you feel strong and supported as you recover, focusing on breath, core, and pelvic floor connection, while gently building up to more challenging strength movements.

 

Postpartum-Retrain 12 week fitness program

Why Choose the 'Retrain' Program?

  1. Restore Core + Pelvic Floor Function: Focused coordination work to rebuild connection where it matters most.

  2. Maintain Optimal Breathing Patterns: Keep your breath aligned with movement, key for recovery and core strength.

  3. Ease Into Strength With Confidence: Reintroduce full-body strength movements that are safe yet empowering.

  4. 9 Progressive Strength Workouts: Build resilience with targeted, full-body routines designed for postpartum needs.

  5. 6 Moderate-Intensity Cardio Sessions: Keep energy levels up and support overall recovery.

  6. Clear Video Demonstrations: Know exactly what to do, and how to do, with expert guidance every step of the way.

  7. Smart Scheduling in Your App Calendar: No guesswork. Your week is mapped out to keep you consistent and supported.

  8. Direct In-App Messaging: Reach out anytime for support, questions, or a quick check-in, you’re never on your own.
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Just-For-Mums-Retrain-Calendar

When Do I Start?

The ‘RETRAIN’ program is for mums during weeks 7 through 18 of their postpartum period.

This program focuses on good breathing patterns, a good core and pelvic floor connection, and a good mind and muscle connection. As long as you are cleared for exercise by your doctor, you can return to strength training at this point.

This postpartum return to exercise program is divided into two phases which last six weeks each. This means you will be performing the same workout for six weeks in a row, however, you can adjust the sets and reps according to the level of intensity, how you feel and your rate of progress.

Each Phase incorporates a mix of strength training and mobility, low-intensity cardio, TVA breathing and core and floor specific work.

Can I exercise after childbirth?


Postpartum exercise can be beneficial in helping you improve both physical and mental wellbeing. It can help restore strength and muscle condition, improve cardiovascular fitness, raise energy levels, improve mood and relieve stress. Certain studies have also shown that exercise can help prevent postpartum depression.

Of course, your doctor’s permission for exercise is essential. Additionally, the most important thing you can do is tune in to your body and give yourself some grace. Be aware of what your body is telling you—does that exercise feel good? Keep it up. Doesn’t feel so good? Probably best to stop and adjust.

 

What equipment do I need?

This program is designed specifically for you to do at your own pace, in the comfort of your home. However, to make the most of the program certain equipment is necessary:

  • Dumbbells
  • Resistance band
  • Kettlebell (optional)
  • Booty band (optional)
  • Yoga Mat (optional)

Ready to take the next step toward an active, pain-free life during and after pregnancy? Click below to get started on your ‘Retrain’ Program today!

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online-training-calendar-1 - just for mums

How does this work?

 

  • Once you buy the program you will receive an invitation email asking you to create a password/account on Trainerize (the app I use to deliver the program).

  • You will also receive a ‘Welcome email’ from me which contains a couple of forms- that you NEED to complete. Admin! You can do this in your own time.
  • Your fitness programme will automatically start on the day of purchase (Send me a DM from within the app if you’d like me to push this back to a later date).

  • Each day, just open your app and the day’s work will show up on the To-Do list.

  • Simply click each component and do the workout!
online-training-calendar-1 - just for mums

Frequently asked questions

What if I had a C-section, can I still do this program?

Yes, once you've been cleared by your healthcare provider, Retrain can support C-section recovery too. The focus on gentle breathing, core activation, and gradual strength building makes it safe and adaptable, just take extra care with abdominal movements and progress at your own pace. And if you need extra support, drop me a message and I’ll happily modify the workouts to suit your recovery.

My baby’s schedule is unpredictable, how flexible is this program?

Totally flexible. Each session is broken into short, manageable parts that can be paused and resumed as needed. Whether you’ve got 10 minutes during nap time or a full half hour, you can still make progress, on your terms.

What if I don’t feel “ready” to exercise but want to do something?

That’s exactly what Retrain is for. It’s not about jumping back into high energy workouts, it’s about gently reconnecting with your body, breath, and core. Even small steps like breath work and light movement can make a big difference in how you feel, physically and emotionally.

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