Postpartum Training

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Postpartum Exercise Designed For Your Body...

In The Early Days (0-12 Months After Pregnancy)

a woman in a hospital bed watches her newborn baby sleep in her arms

The Postpartum Method guides you from the earliest days of birth healing

with core & pelvic floor exercise safe for diastasis recti, vaginal birth & c-section recovery,

progressing to full-body strength training, impact & high intensity that supports your goals & long-term health

At Any Stage Of Mom-Life

In The Early Days (0-12 Months After Pregnancy)

a woman holds her baby in a gym and smiles in front of a barbell rack

If you're 2, 10 or 20 years into motherhood & want to improve your core strength, pelvic health & overall fitness,

The Postpartum Method can be adapted to your ability level to improve strength & endurance while reducing your risk of symptoms or injury in the long run.

...and that you are already SO strong!

But also, I get it.

I've been through the whirlwind of change that comes with motherhood

including the battles with our bodies

& the fear that our postpartum bellies or pelvic floors will never be same again.

I know the commitment & exhaustion of caring for babies,

balancing different priorities,

pushing through nagging back pain

& putting our own needs on the back-burner.

I've also seen the lack of personalized guidance at the 6-week postpartum check-up,

& getting cleared for exercise & wondering,

...Really?

I don't feel normal yet, especially 'down there...'

What am I supposed to do next?

There's a LOT on your plate when you have kids.

I hear these concerns from women all the time, & I've felt them myself.

❌I've tried too much, too soon without enough healing & strengthening,

desperate to fix my body,

lose the baby weight,

shrink my postpartum belly,

& prove how much I could do after birth.

❌ I've felt stuck in my schedule as both a stay-at-home and working mom,

struggling to find energy to workout & time prepare healthy food.

❌ I've been preoccupied with my body & constantly checking it in the mirror,

worrying if my diastasis recti was healing,

if my belly would shrink back,

& if my pelvic floor was damaged from birth.

❌ I've questioned if I'd ever be as strong as I once was

& feel energetic alongside my kids.

I know what it's like to be busy doing all of the things,

and yet,

❌ Growing frustrated with your lack of results,

stuck in your circumstances & ashamed of your body,

feeling defeated & confused about what to do next.

Here's what I want you to know:

Here's How My Mom Clients Get Life Changing Results:

In working together, we build the knowledge & skills they need to...

...Heal from birth & build trust their bodies again after pregnancy with an exercise plan that helps fix nagging pain, diastasis recti & pelvic floor symptoms

...Work WITH their bodies & do what's best for their long-term health & fitness (instead of forcing workouts & diets that sacrifice their true health & happiness)

...Confidently move through setbacks & uncontrollable obstacles (like sleepless nights, sick kids or a last minute work meeting) without getting stuck or giving up on their goals

...See exercise & nutrition as a flexible, lifelong process, ditching the all-or-nothing, on again/ off again diet rollercoaster for habits that support an energetic & happy life

...Finally make space for themselves to pursue goals & grow into the women they want to be, in addition to their roles as moms

If this sounds like the kind of change you're looking for

that goes much deeper than counting calories or a number on the scale,

You're in the right place & I'd love to support you, too!

No matter which coaching plan you choose...

My postpartum workout plans include rehab, strength & conditioning that meets you where you are.

Exercise supports vaginal & cesarean birth recovery, & is adaptable to your needs, goals & equipment.

PHASE 1

(0-6 weeks postpartum OR the start of rehab) :

Gentle mobility & breathing sessions to support core/ pelvic healing & full-body comfort,
Low-intensity, mat-based strength exercise added as healing progresses
Walking guidelines included

PHASE 2

(7+ weeks postpartum, or when "cleared" for exercise & core connection is established):

Full-body strength training with a functional core & pelvic health focus
Weekly conditioning (cardio) options
Mobility for comfort & recovery

PHASE 3

(3+ months postpartum, once strength foundation is established):

Strength training with varied movement, speed & load, with high-impact & running progressions that support core & pelvic floor health
Weekly conditioning (cardio) options
Mobility session that supports your energy & comfort

PHASE 4 & Beyond

(advanced strength & conditioning for 6+ months postpartum)

Strength, speed & endurance training for well-rounded fitness & movement, with less risk of negative symptoms or injury long-term
Weekly conditioning (cardio) sessions (with optional running workouts)

Following the early postpartum training phases,

we build or maintain fitness according to your goals with monthly strength & conditioning programming that fits you lifestyle & goals,

designed to support your fullest recovery from birth & your strongest future ahead.

Equipment FAQ

Home workouts? Gym workouts? A little of both? No problem!

To give yourself room to make progress & keep training interesting,

Here's what I recommend you grab:

[you can always begin with less, & invest in what you need as you go]

2-3 sets of free weights (dumbbells or kettlebells, ranging from 10-30+ lbs);

2-3 long resistance bands (light, medium & heavy), or grab this set of resistance bands that's great for home training!

a small loop resistance band (mini-band, "booty band" or Hip Circle)

a bench or household substitute

assorted fitness props or household objects to support your body (such as stability balls, pillows, foam rollers, yoga blocks, steps)

Barbells, squat racks, pull-up bars, & TRX/ rings can all be used, too! But these equipment pieces are optional, & alternative exercises will be provided.

If you're training in a commercial gym or a decked-out home space, you'll have everything you need.

*Once you join a program, you'll be asked to specify "Home" or "Gym" equipment, as well as where you're starting in your postpartum recovery to match your plan to your needs.

**If we're working 1-on-1 together, I'll build workouts around your individual needs & the equipment you have access to.

Strong As A Mom

Postpartum Personal Training & Fitness Coaching for Moms

Margaret Bates, CSCS | Serving postnatal women online & locally in Chesterland, Ohio

This is a chance to move forward in your life & body

The Postpartum Method™

To get started,

Choose the level of support you're looking for

Or, connect with me personally to find the right fit!

Postpartum Exercise Designed For Your Body...

In The Early Days (0-12 Months After Pregnancy)

In The Early Days (0-12 Months After Pregnancy)

In The Early Days (0-12 Months After Pregnancy)

At Any Stage Of Mom-Life

In The Early Days (0-12 Months After Pregnancy)

In The Early Days (0-12 Months After Pregnancy)

I truly believe you can make a positive change for yourself

...and that you are already SO strong!

But also, I get it.

There's a LOT on your plate when you have kids.

I hear these concerns from women all the time, & I've felt them myself.

The transformation is not "bouncing back" to your old body or habits that no longer suit you..

The postpartum journey is about moving Forward into your strongest body & most empowered life!

Here's How My Mom Clients Get Life Changing Results:

In working together, we build the knowledge & skills they need to...

To take the next step in your own transformation,

Choose the level of support you're looking for

Or, connect with me to find the right fit for your needs

Swipe to hear from our mom community

No matter which coaching plan you choose...

My postpartum workout plans include rehab, strength & conditioning that meets you where you are.

Equipment FAQ

Home workouts? Gym workouts? A little of both? No problem!

Postnatal fitness training with online & in-person options

Postpartum Personal Training & Fitness Coaching for Moms

Margaret Bates, CSCS | Serving postnatal women online & locally in Chesterland, Ohio

This is a chance to move forward in your life & body

The Postpartum Method™

To get started,

Choose the level of support you're looking for

Or, connect with me personally to find the right fit!

Postpartum Exercise Designed For Your Body...

In The Early Days (0-12 Months After Pregnancy)

In The Early Days (0-12 Months After Pregnancy)

In The Early Days (0-12 Months After Pregnancy)

At Any Stage Of Mom-Life

In The Early Days (0-12 Months After Pregnancy)

In The Early Days (0-12 Months After Pregnancy)

I truly believe you can make a positive change for yourself

...and that you are already SO strong!

But also, I get it.

There's a LOT on your plate when you have kids.

I hear these concerns from women all the time, & I've felt them myself.

The transformation is not "bouncing back" to your old body or habits that no longer suit you..

The postpartum journey is about moving Forward into your strongest body & most empowered life!

Here's How My Mom Clients Get Life Changing Results:

In working together, we build the knowledge & skills they need to...

To take the next step in your own transformation,

Choose the level of support you're looking for

Or, connect with me to find the right fit for your needs

Swipe to hear from our mom community

No matter which coaching plan you choose...

My postpartum workout plans include rehab, strength & conditioning that meets you where you are.

Equipment FAQ

Home workouts? Gym workouts? A little of both? No problem!

Postnatal fitness training with online & in-person options

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