Are you itching to get back to running but don't know where to start?
Have you started back to your workouts, but it just doesn't feel the same anymore?
Maybe you just don’t feel “right” when you move but you can’t put your finger on it, maybe you have this back pain that won’t go away, maybe you pee a little when you try to do certain exercises….or all of the above...
Are you tired of feeling pressured to "bounce" back with every before and after photo you see on IG while at the same time having this deep need to feel like yourself again?
Do you feel the need to get back to running or other types of exercise to help you clear your head and cope with the stress of motherhood?
My name is Alison Marie, Ph.D. I’m a Pre/Postnatal Certified Personal Trainer, Pregnancy and Postpartum Corrective Exercise Specialist, running enthusiast turned strength training advocate, and mother of 2 boys.
I've been right there with you and I've got you!
NO MORE SECOND GUESSING.
NO MORE OVERWHELM.
SIMPLY TOTAL CONFIDENCE THAT YOU ARE TAKING THE STEPS NECESSARY TO KEEP YOUR POSTPARTUM BODY FEELING AND FUNCTIONING THE BEST IT CAN WHILE PROGRESSING TOWARDS YOUR GOALS!
After having my first, I was so anxious to get back to running. My identity was so wrapped up in “being a runner.” It was my stress relief, my me time, my main mode of physical fitness…
… and in my mind, my ticket back to the “old me.”
I started about 7 weeks postpartum and went out for a slow couple of miles. To be honest, I peed my pants A LOT. I accepted it as my new postpartum normal and just kept running.
Side note: many women can get back into running without this particular issue. I was not one of those women. I also believe that if I followed the steps in this course first, my chances of having this particular issue would be a lot smaller.
I kept running, added in some strength training, and by many accounts "bounced back" relatively quickly - on the outside. I was running local races and seriously competing in my age bracket, finishing Spartan races with successfully completing all obstacles and coaching other strong mamas to do the same.
I was still occasionally peeing with running, jumping, and sneezing - and just living with it.
I had terrible back pain if I wasn’t regularly seeing a chiropractor - the chiropractor helped the symptoms but didn't fix the problem (which was un-balanced musculature in my hips and relatively weak core stabilizers if you were wondering).
My shoulders and neck were constantly tense - massages barely helped.
It took me 6 years before I finally admitted I had a problem and sought to fix it! Through physical therapy and practicing what I learned through my Postpartum Corrective Exercise Specialist, it took mere months to come back stronger than ever before (and completely changed the way I coach moms)!
I can’t help but think where I could have been with my fitness level (because I’m competitive AF) if I had implemented this stuff from the beginning. I was so caught up in getting back to the old me that I missed out on the OPPORTUNITY to become stronger than ever! Yes! I said opportunity!
I see both pregnancy and postpartum as a huge opportunity in our physical fitness. It took me a while to fully adopt this mindset, but it’s true. This is a time where we are forced to slow down (something that is extremely hard for many to do otherwise - I know it is for me).
It allows us to work on the foundations, perfect our movement mechanics, connect with our muscles - where we need more strength and what muscles may be overworking and build a better connection with our core and pelvic floor.
Working the foundations will make all your movements better, stronger, more efficient and effective.
Building balance around your joints by strengthening where YOU need it and focusing on your mechanics will make all your movements better, stronger, more efficient and effective.
Building a better connection with your core and pelvic floor...you guessed it… will make all your movements better, stronger, more efficient and effective.
THAT is what Navigating Postpartum Fitness is all about!
nAVIGATING pOSTPARTUM fITNESS for runners IS:
A self-paced course to help you better understand the needs of your postpartum body and progress back to running confidently - core, pelvic floor, and more! Not just a list of safe and unsafe exercises.
Six weeks of intentionally progressed workouts (three workouts per week) that provide strengthening specific to the needs of the postpartum body and that are progressed intentionally building the strength and stability to run week after week.
Not just workouts to blindly follow but the knowledge and awareness needed to intentionally progress through them and beyond based on the needs of your body.
eDUCATION, EMPOWERMENT, AND ACTION
IN EACH LESSON
» Understanding the needs of your postpartum body and the opportunity to come back stronger than ever.
» Reconnecting with your core and pelvic floor through breathing. Your breath is the foundation of it all.
» Stretching and strengthening specific to the needs of the postpartum body so that you can align your body for efficient and effective movement.
» Strengthening your whole pelvic region (hips, glutes and pelvic floor) as it is meant to function together!
» Progressively toning and strengthening your core back to full function so that no exercise is "unsafe."
» Intentionally strengthening your whole body efficiently and how to make it work for your schedule and goals.
» Continuation of running specific strengthening and training strategy for running with confidence once you've laid the foundations with the above lessons.
Ideally, you start this program before you start to run - but postpartum is forever and, as I explained my story above, I didn’t start working on these fundamentals until 6 years postpartum with my first.
If you’ve had a baby 6 weeks, 6 months or 6 years ago and you want to run with strength and confidence this course is for you!
Are you ready to go beyond the list of "safe" and "unsafe" exercises and generic advice, stop second guessing and proceed with confidence in your postpartum body?
Are you ready to quiet the noise and the fear in the postpartum fitness world?
Are you ready to regain strength and endurance to return to doing the things you love?
Are you ready to feel comfortable and confident in your body?
Are you ready to efficiently integrate your health and fitness goals into your busy life so that you can meet the challenges of motherhood head-on and feel fabulous doing it?
Do you refuse to accept that now that they are a mother, they are limited in what they can do physically?
How soon after birth can I start? Please wait until you are cleared for exercise by your provider (usually around 6 weeks postpartum) before beginning the workouts in this program. However, it's never too early to start educating yourself. You may begin with the lessons and wait until you are cleared for exercise for the workouts (you have lifetime access) or click here for some simple breathing exercises and stretches that you can begin as early as 2 weeks postpartum.
What equipment is needed? The equipment needed for this program is mostly things you can find around your house (towels, chairs, counter tops/door frames). To get the most out of the exercises the following equipment is recommended (in order of importance): small playground ball, resistance band with something to anchor it to, dumbbells, mini band, foam roller and stability ball. I recommend anyone who is committed to exercising at home eventually purchase it all. However, suggestions for substitutes using items from around your house will be provided for the above, where applicable.
How long will I have to complete the course? While it is designed as a 6-week course, you will have access to the lessons and resources forever. Work at your own pace (we'll talk more about what this means in Module 0). You can even return following future pregnancies if you want to.
I had my baby years ago but I'm still struggling, will this help? Absolutely! If you read my story above, I first implemented these strategies nearly 6 years postpartum with my first and saw significant and quick results. The exercises and education provided are foundational to effective movement. I believe it's best to put the foundations in place early on, but if you have not yet, it's not too late.
If you are experiencing ongoing symptoms of prolapse, diastasis, incontinence, or pain, I do recommend working with a Pelvic Health Physical Therapist