Restore Your Core and Pelvic Floor: 30 Day Program
This program is designed for Postnatal Mums who are wanting to heal their bodies from the inside-out. By truly understanding your core and developing strength in the right way, you can restore your body to its natural awesomeness and set yourself up for a lifetime of healthy inner strength.
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Why Restore?
Pregnancy and childbirth are amazing, natural processes, but can be taxing on the female body. Diastasic recti, pelvic floor issues and chronic back pain are just a few of the issues common to women in the postnatal period. These issues can present immediately after birth or develop over time, with multiple children and years of dysfunctional core use playing their part. In Western women, 75% will experience incontinence by the time they hit menopause. How much of this can be prevented by taking the time to nurture our bodies after birth?
I truly believe that if women take the time to rehabilitate their body after childbirth, they will be setting themselves up for a lifetime of happy, healthy movement. The Restore Your Core and Pelvic Floor 30 Day Program is designed to help you understand, gain awareness and strengthen your core using a whole-body approach, starting with the basics and building towards the functional strength that you will need everyday as a mother.
Pregnancy and childbirth are amazing, natural processes, but can be taxing on the female body. Diastasic recti, pelvic floor issues and chronic back pain are just a few of the issues common to women in the postnatal period. These issues can present immediately after birth or develop over time, with multiple children and years of dysfunctional core use playing their part. In Western women, 75% will experience incontinence by the time they hit menopause. How much of this can be prevented by taking the time to nurture our bodies after birth?
I truly believe that if women take the time to rehabilitate their body after childbirth, they will be setting themselves up for a lifetime of happy, healthy movement. The Restore Your Core and Pelvic Floor 30 Day Program is designed to help you understand, gain awareness and strengthen your core using a whole-body approach, starting with the basics and building towards the functional strength that you will need everyday as a mother.
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In this 30 Day Program you will receive:
How it works:
- A 50+ page ebook containing the information and exercises you need to truly understand and restore your core.
- 26 short videos describing each exercise in detail (learn one exercise per day).
- Choose to become a part of a closed Facebook community for program participants.
- You will become a lifetime member and be invited to participate each time this course is run in the future!
How it works:
- You will be sent a link to download (or stream) the ebook and videos as soon as you purchase the program.
- You have unlimited personal access to these documents so you don't need to download them all at once.
- You have the option to become part of a private Facebook community to participate in questions and discussion (I will be on once a day to answer any questions that come up).
- Each week has a focus (Week 1 = Breathing) and builds on the previous week. You do not need to stay on the timeline but the program works best if done in order.
- Each day there is an Awareness Activity (i.e., do you suck in your stomach?) to keep in mind during the day and an Exercise (with a 3-5 min video and written description in ebook) that should take you no longer than 10 minutes to learn and complete.
- On the last day of each week there is a written "workout" that combines all of the exercises learned throughout the week with a bit of flow. So by the end of Week 1 you will have a "Restore Your Breath" workout.
- Choose to add a 40 minute Skype session for $50 at any point during the program month to go over technique and ask questions specific to your body and the exercises.
“Stacey’s Restore your Core and Pelvic Floor program is a carefully planned and scientific way to reconnect with your body after you baby is born. The exercises are methodical and presented in a format that is both informative and easy to follow. This program helped me regain strength and awareness of my pelvic floor that had changed after the birth of my son. I now approach exercise mindful of my pelvic floor and its relation to the muscles I’m working on in that specific workout- it has truly made a difference! My abdominal separation has closed from three finger width to one. I would highly recommend this program to anyone post partum who wants to learn about their pelvic floor and life-long exercises that will prove invaluable for years to come.”
-Lisa Kirk, BSc Kin, CSEP-CEP
-Lisa Kirk, BSc Kin, CSEP-CEP
Frequently Asked Questions
Q. How soon can I start after having my baby?
A. Even though the exercises start out very gentle and subtle, it is best if you wait for your doctor to clear you for exercise (usually around the 6 week mark). If you have had a c-section or complicated labour it is extremely important to get the OK to exercise (more like 8-10 weeks).
Q. I had my last baby 5 years ago, is this program still for me?
A. Absolutely! This program is really for any stage of the postnatal game (even your husbands and children can do it with you). Think of it as a "cleanse" for your core. We get rid of the heavy abdominal work, habits and lifestyle choices that could be inflaming your core (like you would get rid of sugar, alcohol and caffeine in a dietary cleanse), and then start to re-pattern core motor patterns and alignment habits from scratch. I use a very similar process to rehabilitate a person suffering from a back injury, so really this program could benefit anyone with a body!
Q. Is this program safe if I am experiencing incontinence or prolapse?
A. This program is designed especially for people suffering with pelvic floor issues, however, I would strongly recommend that you see a Women's Health Physiotherapist before commencing the program. These wonderful professionals can help you understand where your individual body is at and if you are contracting pelvic floor properly. Once you have this basic awareness and can tell the difference between a proper contraction and bearing down on the pelvic floor, you should be able to complete the program with little difficulties. Please remember that all bodies respond differently to exercise, and it is your responsibility to stop if something does not feel right for you.
Q. Will this program help my diastasis recti knit back together?
A. To allow your separated abdominals to heal you must eliminate causative factors (excess intra-abdominal pressures and strain to the linea alba) and re-pattern the inner abdominals (Transversus Abdominus). This program will teach you how to master both of these ideas, which will put your abdominals in an optimum situation for healing. Please read my article on diastasis recti HERE for more details, facts and research.
Q. Will this program help me lose weight and get my 6-Pack back?
A. If you are eating a healthy diet and finding time everyday for a walk, you may very well lose some weight during this month...but weight loss is not the focus of this program. This program is about nurturing your body, building awareness, and developing core strength from the ground-up. After you finish the program you will be in a great place to add more cardio activities or build stronger abdominal work back into your routine with good habits and without being detrimental to your core. But for the program month I will really challenge you to focus your goals on building internal strength and alignment habits that will set your body up for a lifetime of healthy movement.
Q. As a new mum I have very limited time, how long each day to I need to complete the program?
A. Each day there is some reading (varies each day, 5-10 minutes max), an awareness activity (something to keep in mind all day), and an exercise to learn. The exercise is written in the e-book and has a 3-5 minute video. So I would give yourself 15-20 minutes a day to do your reading, watch your video and try out the exercise! If you have a rough couple of days and get off track, you should be able to catch up easily by learning a few exercises in a day.
On the last day of each week, all of the exercises are combined into a "workout" that will take you about 10 minutes to complete. To get the most out of the program, carry that workout forward into the following week and practice it each day before learning your new exercise.
Q. What happens in a Skype session? Can you diagnose my "core related" issues?
A. Use your 40 minute Skype session to ask specific questions related to the course material and go over technique to certain exercises. It can be extremely beneficial to have an extra pair of eyes to assess your position and technique when learning new exercises. To get the most out of your call, make sure you have lots of space available in a well lit room and a list of questions/exercises ready that you want to go over together.
I will not be able to "diagnose" or properly assess any conditions (prolapse, pelvic floor contraction, diastsis recti) over a Skype call, so please see a local health professional if this is what you are looking for.
Please get in touch if you have any other questions!
Q. How soon can I start after having my baby?
A. Even though the exercises start out very gentle and subtle, it is best if you wait for your doctor to clear you for exercise (usually around the 6 week mark). If you have had a c-section or complicated labour it is extremely important to get the OK to exercise (more like 8-10 weeks).
Q. I had my last baby 5 years ago, is this program still for me?
A. Absolutely! This program is really for any stage of the postnatal game (even your husbands and children can do it with you). Think of it as a "cleanse" for your core. We get rid of the heavy abdominal work, habits and lifestyle choices that could be inflaming your core (like you would get rid of sugar, alcohol and caffeine in a dietary cleanse), and then start to re-pattern core motor patterns and alignment habits from scratch. I use a very similar process to rehabilitate a person suffering from a back injury, so really this program could benefit anyone with a body!
Q. Is this program safe if I am experiencing incontinence or prolapse?
A. This program is designed especially for people suffering with pelvic floor issues, however, I would strongly recommend that you see a Women's Health Physiotherapist before commencing the program. These wonderful professionals can help you understand where your individual body is at and if you are contracting pelvic floor properly. Once you have this basic awareness and can tell the difference between a proper contraction and bearing down on the pelvic floor, you should be able to complete the program with little difficulties. Please remember that all bodies respond differently to exercise, and it is your responsibility to stop if something does not feel right for you.
Q. Will this program help my diastasis recti knit back together?
A. To allow your separated abdominals to heal you must eliminate causative factors (excess intra-abdominal pressures and strain to the linea alba) and re-pattern the inner abdominals (Transversus Abdominus). This program will teach you how to master both of these ideas, which will put your abdominals in an optimum situation for healing. Please read my article on diastasis recti HERE for more details, facts and research.
Q. Will this program help me lose weight and get my 6-Pack back?
A. If you are eating a healthy diet and finding time everyday for a walk, you may very well lose some weight during this month...but weight loss is not the focus of this program. This program is about nurturing your body, building awareness, and developing core strength from the ground-up. After you finish the program you will be in a great place to add more cardio activities or build stronger abdominal work back into your routine with good habits and without being detrimental to your core. But for the program month I will really challenge you to focus your goals on building internal strength and alignment habits that will set your body up for a lifetime of healthy movement.
Q. As a new mum I have very limited time, how long each day to I need to complete the program?
A. Each day there is some reading (varies each day, 5-10 minutes max), an awareness activity (something to keep in mind all day), and an exercise to learn. The exercise is written in the e-book and has a 3-5 minute video. So I would give yourself 15-20 minutes a day to do your reading, watch your video and try out the exercise! If you have a rough couple of days and get off track, you should be able to catch up easily by learning a few exercises in a day.
On the last day of each week, all of the exercises are combined into a "workout" that will take you about 10 minutes to complete. To get the most out of the program, carry that workout forward into the following week and practice it each day before learning your new exercise.
Q. What happens in a Skype session? Can you diagnose my "core related" issues?
A. Use your 40 minute Skype session to ask specific questions related to the course material and go over technique to certain exercises. It can be extremely beneficial to have an extra pair of eyes to assess your position and technique when learning new exercises. To get the most out of your call, make sure you have lots of space available in a well lit room and a list of questions/exercises ready that you want to go over together.
I will not be able to "diagnose" or properly assess any conditions (prolapse, pelvic floor contraction, diastsis recti) over a Skype call, so please see a local health professional if this is what you are looking for.
Please get in touch if you have any other questions!