This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
I had an embarrassing moment the other day, after a hard run, and I decided to share it on my Instagram stories because I knew there were probably many other moms experiencing the same thing. After running a few miles and doing some sprints at the end, I totally peed my pants. It wasn’t just a small leak, I full on, let it go experience, with no control. I realized how much work my core and pelvis really needed, despite all the time I’ve spent getting back in shape. I’ve talked about my Diastasis Recti and small umbilical hernia, and my plan to repair it without surgery. It was from my Insta strories that Amanda at Empower Your Pelvis reached out to me with her program. Read on to learn about the program, and save the code: JOY20 for 20% if you think it is a good fit for you!
My friend had done her program, and she vouched that it did wonders for her postpartum struggles after her first baby. I wrote about the intense, painful and embarrassing healing story after my first baby in this post, and three boys later, I still have trouble holding my bladder. So, I checked out the Body After Birth program and made my purchase.
The program is a self-directed pdf book you can read on your phone, or print out. I printed it out, so I could read and do the exercises. Once I had done them a few times, I knew the routine, and I didn’t need to look at the book as much. I could just plop down and get to work when I had a minute. She also offers a Facebook group support program, as well as some personal calls and attention if you really need more help, or want more than just a book. Amanda Fisher is a pelvic floor physical therapist, so this is her life’s work. Here’s what the book goes over:
- learn about pelvic floor dysfunctions
- how to improve pelvic floor stability/ strength/ mobility, a diastasis recti (abdominal separation)
- decrease risk for peeing your pants, pelvic organ prolapse and pain with intercourse and MUCH MORE!!
- You will be given 8 weeks worth of exercises to start in your early postpartum recovery phase to start regaining proper function of your pelvic floor and core muscles.
This runner mom is a physical therapist, and she suggests seeing a pelvic floor therapists soon after baby. The Body After Birth program is your way to do that, without the cost if your insurance doesn’t cover it. She says,
Even though I am a PT and know my body very well I still learned so much. Your therapist will be able to assess how your muscles are functioning and can guide you on how to return to exercise safely. The pelvic floor is the “floor of your core.” By keeping this muscle strong and functioning well, it will help you stay injury free. If it is not working then it will set you up for issues later on.
The biggest issue for me, was actually putting everything into action. She goes over very specific ways to engage your muscles while doing normal, daily activities like holding your baby. I’ve got some intense bad habits in how I hold my toddler, which has been developed over years of holding my babies that way. It is mentally hard work to retrain myself, and I find myself only being tackle that problem a couple times a week. I’m just so busy right now.
But, the other aspect, the specific exercises and program, I can do almost every day. It doesn’t take long, AND THESE HAVE HELPED THE MOST!! I have forced myself to engage and strengthen my pelvic floor muscles. I was using my glutes to engage them, and with these exercises, I am isolating smaller movements, that at first feel weird and weak, but literally after the first awkward day, it DOES GET EASIER!
What is even more motivating is I HAVE NOT peed my pants after running since starting the program. The other times I’ve had a lot of trouble holding my bladder is leaning over and unbuckling my kids from their car seats after a long day of errands. I usually never get a chance to go to the bathroom while we are out, so by the time we get home, I’m dying to go. I haven’t tested myself with this experience yet, but I will soon and update this post. There have been a few times I’ve had to change pants after getting all three kids out, and just not being able to hold it in that position. Keep in mind I am super active and a runner, so I DRINK A TON! It is also super good for breastfeeding, so I have to use the bathroom a lot.
I can tell you that this is a great, and affordable program that I think will really help you. If you just had your first baby, DO IT! I should’ve done this the first time around to save my abs and pelvic floor. Three babies later, I am doing some extra repair work. I reached out to Amanda, and she was so sweet to give my readers a 20% off code: JOY20.
I’ve been doing the program for about a month now, and I wanted to make sure I felt like it really worked before I published it here, and I think it does!
I will be launching a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.
A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.
This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!
Lastly, I take you into a fitness and nutrition program to get your body back. This amps up your fitness routine into HIIT workouts, strength workouts and cardio to help you melt off those last pounds. I also walk you through proper food intake to encourage a healthy milk supply, while still burning extra fat as fuel. There is a very fine line to do this, but don’t worry, I’ve done it three times!!
I’m working on my edits to launch this program as soon as possible. I want it to be affordable, so all moms can heal there bodies and skip all the trouble I experienced. I didn’t realize, even with all my knowledge and training, how non-negotiable healing your postpartum body is before working on losing the weight.
Please sign up, so I can let you know as soon as the The Postpartum Cure is launched and ready!
So many mamas are having such success with the program, and let me share what they’ve said:
“I’m on the 14 day clean eating part and already feel a change. I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”
“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help!”
“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”
“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”
My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new section on going back to work after baby coming soon!
The price is increasing once my certification as a Pre/Postnatal Exercise Specialist and the iOS app is out! Make sure to grab it now, while it is super affordable!