Heal first

Gentle core and pelvic floor recovery comes before anything else: posture, finding your pelvic floor, a real Kegel, and how to hold your baby without straining your core.

Protect your milk supply

No crash dieting. A no-math Ratio Plan, protein first, and a 20-day meal plan with grocery lists, built for breastfeeding moms.

Get strong at home

22 follow-along videos, from a 3-week core restore to eight workouts that build full-body strength. No gym needed.

This isn't a bounce-back plan

Nobody's asking you to "get your body back." You didn't lose it. You grew a whole human. What you need now is a plan that starts where you actually are: tired, healing, feeding a baby, and short on time. Strong Postpartum gives you the order to do things in, so you're not guessing (or doing crunches on a split core). Inside: 7 chapters, 22 follow-along videos and a full Vault with a 20-day meal plan, grocery lists, 20 smoothies, 20 salads, 20 dinners, a snack list and printable workouts. Self-paced, lifetime access, and most lessons take just a few minutes. Get your provider's clearance before starting the workouts.

From One Strong Mother

One Strong Mother has helped 1,000+ mothers heal, refuel and get strong through pregnancy, postpartum and beyond. Every program is built in the right order, for real life with a baby, and never asks you to "bounce back." You don't have to figure this out alone, or all at once. Start with five small days and build from there.

Curriculum

8 Chapters · 40 Lessons

    1. (Included in full purchase)

      Claim Your 2 Free Bonus Programs

    1. (Included in full purchase)

      Welcome to Strong Postpartum

    2. (Included in full purchase)

      How the 5-Day Jump Start Works

    3. (Included in full purchase)

      Day 1: Notice Your Patterns

    4. (Included in full purchase)

      Day 2: Lighten Up Your Favorites

    5. (Included in full purchase)

      Day 3: Fill Up First

    6. (Included in full purchase)

      Day 4: Get Your Mind Right

    7. (Included in full purchase)

      Day 5: You're Ready

    8. (Included in full purchase)

      How to Start the Program

    1. (Included in full purchase)

      Your Core After Baby: What Actually Changed

    2. (Included in full purchase)

      The Hernia Talk

    3. (Included in full purchase)

      Fix Your Posture First

    4. (Included in full purchase)

      Finding Your Pelvic Floor

    5. (Included in full purchase)

      How to Actually Do a Kegel

    6. (Included in full purchase)

      How to Hold Your Baby (Without Wrecking Your Core)

    1. (Included in full purchase)

      How to Eat to Heal (and Lose the Weight)

    2. (Included in full purchase)

      Your Postpartum Power Foods

    3. (Included in full purchase)

      Milk Supply + Supplements

    1. (Included in full purchase)

      Week 1: Build the Foundation

    2. (Included in full purchase)

      Week 2: Add the Layers

    3. (Included in full purchase)

      Week 3: Put It Together

    4. (Included in full purchase)

      Bonus: Postpartum Pilates Basics

    5. (Included in full purchase)

      Bonus: Beginner Pilates for Core + Pelvic Floor

    1. (Included in full purchase)

      The Ratio Plan: Your No-Math Method

    2. (Included in full purchase)

      How to Lose the Weight with Nutrition

    3. (Included in full purchase)

      Protein for Postpartum Weight Loss

    4. (Included in full purchase)

      Do You Need to Count Calories?

    5. (Included in full purchase)

      Intermittent Fasting + Breastfeeding

    6. (Included in full purchase)

      How I Grocery Shop + Batch Cook

    1. (Included in full purchase)

      Before You Start These Workouts

    2. (Included in full purchase)

      Workout 1: The Gentle Start

    3. (Included in full purchase)

      Workout 2: Quick Cardio

    4. (Included in full purchase)

      Workout 3: Pilates

    5. (Included in full purchase)

      Workout 4: Cardio + Weights

    6. (Included in full purchase)

      Workout 5: Pure Cardio

    7. (Included in full purchase)

      Workout 6: Build Strength

    8. (Included in full purchase)

      Workout 7: Full Body

    9. (Included in full purchase)

      Workout 8: All or Nothing

    10. (Included in full purchase)

      How to Keep This Going as a Mom

    1. (Included in full purchase)

      How to Use the Vault

You don't have to figure this out alone, or all at once.

Start with five small days and build from there. Strong Postpartum is education and support, not medical advice. Always follow your healthcare provider's guidance.

$97.00

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