Strengthen Your Body After Pregnancy. Return to the Workouts You Love
8 weeks of workouts, 3 workouts a week.
4 different workout phases. Each phase is designed to progress you back to exercise slowly and with intention.
8 conditioning workouts appropriate for posptartum bodies (Get sweaty!)
A Detailed PDF Guide
Video Demos for Each Exercise.
Exercise Strategy Tips. It's not just about what you're doing, it's also about how you're doing it.
Bonus interviews. Hear interviews with a women’s pelvic floor physical therapist, women’s hormone specialist, and strength and conditioning coach.
This is not the time to grab the same weights you chose prepregnancy.
This is a time to keep the weight light and dial in your form, alignment, and breathing during movement.
Think about it like you are rebuilding your house – you need to start with the foundation and build up from there.
Whether you’re a seasoned athlete who worked out every day of your pregnancy, or you haven’t exercised in years, you must establish a new, solid foundation.
Despite your prepregnancy athletic levels, your body birthed a human. That’s beautiful, but it’s also trauma to the body that needs to heal.
You don’t need your ass kicked right now, Mama.
What you need is an intentional fitness plan that meets you where you are during this temporary, but important chapter of your life.
A set of dumbbells
Long resistance band
Mini resistance band
Optional Barbell (not required and can sub any barbell movement with dumbbells)
When I was 6 weeks postpartum with my first child I went back to the gym with zero strategy, guidance or plan. My workout that day consisted of 50 burpees and 50 barbell thrusters.
That day I left crying because I was in so much pain. I even thought that was normal because my coach told me "it would be fine."
I had injury after injury in postpartum which lead me to the career I have today.
In pregnancy and postpartum you need better guidance than "It's probably fine."
That's where I come in.
I’m a born and raised Iowa girl with 3 daughters of my own, 2 poorly behaved dogs, and a husband who tells the WORST dad jokes ever. When I’m not working you can find me organizing literally anything, drinking a pink drink, or saying something sarcastic on the internet.
Follow along with the chaos of my life on Instagram and Facebook.
How Long Do I Have Access To The Program?
You’ll have lifetime access to the program.
I just had a baby. When I can start the program?
I cannot recommend that you start this program before your doctor or pelvic floor physical therapist clears you for exercise at the 4-8 week. Prior to that though, you can still benefit from the breathing videos and those help A LOT to strengthen your core and pelvic floor postpartum.
I'm 1 year+ postpartum. Can I still do this program?
Yes. Postpartum is forever girl. These exercises will be beneficial at any point in your life.
What Equipment Will I Need?
If you have access to gym you shouldn’t need any equipment. If you are doing the program from home there are a few things you will need. See the workout equipment recommendations section above for product links.
What If I Have Questions For You?
After purchasing the program you’ll receive an email from me and I will check in with you several times over the coming months. If at anytime you have a question you can hit reply and send me a quick email. Consultation calls are available for purchase for those who need or want more access to me during the program.
It wasn’t until I slowed down, strengthened my core, and my glutes, and gave myself permission to try a different way that everything started to come together.
Right now, you might be feeling that push to get back to intensity. I get it and I want to help you get there. Let’s move your body with intention right now so you can get some of that intensity back later.
You don’t need to be fixed in 21 days or find some crazy plan that kicks your ass. You need a targeted strategy that progresses you back to the exercise you love in an intentional way.
I’d love to be your coach on that journey.
Heather Osby recommends that you consult with your physician before beginning an exercise program. The information in this program is for educational purposes only. Heather is not a licensed medical provider and has no expertise in diagnosing or treating medical conditions. You understand that by participating in any type of physical activity there is a risk of injury. By engaging in this program you do so voluntarily, assume all risk of injury and discharge Heather Osby of any and all claims or causes of action, known or unknown, arising out of Heather Osby’s negligence. Heather Osby makes no guarantee or warranty of any kind, express or implied, with respect to the information provided.