postpartum

the step-by-step foundation for pelvic floor and core health to keep you strong, confident and empowered during your postpartum journey.

healing your body after babies doesn’t have to be a guessing game.

Let’s face it, there is a major lack of guidance for healing movement in the postpartum period, and what IS out there is confusing or contradictory! The internet can be scary and overwhelming, and this is where Mind Body Core steps in. A trusted resource that is backed by science to help you not only heal your body postpartum, but UNDERSTAND your body and how it functions so you can be equipped with the tools to take back control.

i’m here to teach you how to:

connect to your core and pelvic floor.

engage in proper pelvic floor relaxation.

integrate pelvic floor work into daily life AND fitness.

be empowered with your rehab journey.

feel confident in your body.

give you the confidence to improve your health.

build strong foundations for infinite potential.

FSA + HSA Eligible

FSA + HSA Eligible

what’s in the mind body core postpartum program?

With more than 30 videos of educational content and 101 guided workouts ranging from early postpartum recovery to advanced rehab and workouts, I’ll walk you through each phase of postpartum recovery and the foundational exercises to strengthen your pelvic floor and core so you can build a solid foundation with confidence and prevent dysfunction down the road. Plus, with a section on nutrition and recipes from a registered dietician, and even breastfeeding guidance from a certified IBCLC, no part of your postpartum journey has to be a guessing game.

postpartum program

You’ll be guided through 20 minute workouts that are focused on the integration of the core & pelvic floor into full body specific rehabilitation and workouts to help relieve common postpartum dysfunctions and lay a solid foundation so you can rock your postpartum journey while navigating the busyness of momhood.

    • 12 Weeks of Follow Along or Self Pace Guided Progressive Rehab Workouts

    • C-Section Specific Track and Additional Education

    • 10+ Weeks of C-Section Scar Work

    • Nutrition and Breastfeeding Guidance from Experts in the Field

    • Foundational Concepts Crucial for Postpartum Healing 

    • Education on Engaging + Relaxing Pelvic Floor and Core Properly 

    • Rehabilitation Exercises for Common Postpartum Aches + Pains

    • Guidance to Navigate Pelvic Floor Dysfunctions in Everyday Life 

    • Additional "Mini" Workouts From Weeks 6-12

    • Additional Intermediate + Advanced Core Programs to Continue Strengthening

    • Lifetime Access

  • This has been such a fantastic program. I had a c-section and was eager to get started with rehab and this program was so easy to follow and very informative in all aspects. The anatomy helped me connect better during the exercises and the c-section content was extremely helpful in showing me exactly how to progress scar work and my incision looks SO much better since doing the work Doc Lizzie has shown. I've been telling all my other mom friends about this program because of how great my results have been. And the fact the workouts are 20-25 minutes makes this so doable. Thank you so much for making this program!

  • Fellow PT here…not only does this program really WORK, but it’s also very obvious you know what you’re talking about with strength training and mobility. The workouts are the perfect length to yield improvement without being too long, which would obviously be the overwhelming with a newborn. I love this program! Recommending it to all my mama friends/mamas to be!

  • This program has been absolutely amazing. I started it when I felt ready (about 6 months PP) and it has been the absolute best. At the start of the program I was feeling so disconnected and weak in my core. I also was experiencing very painful sex. At the finish of the program I feel connected to my core again, have almost completely healed my diastasis, and sex is much less painful. SO thankful for this program. Will use it over and over again!

  • I am a year postpartum and really wish I had found this program and Lizzie last year! Nonetheless, this has been so great. As an avid exerciser, I jumped into my workouts a little too quick after my second daughter because I felt so good, but I didn’t realize the issues that would cause later. I have an umbilical hernia and some pelvic floor issues now, and after the 12 week programming, I can already feel a difference! My mom pooch is much better because of the way I am now engaging my core, and I am constantly thinking of this programming when I do my weightlifting. I have added this on to after strength training and it’s such a wonderful, and productive way to end a workout!

  • LOVE this program. Felt so much core connection by the first two weeks! The whole program was amazing and left me feeling confident and more knowledgeable when it comes to core exercises. My diastasis has healed some. It made me so happy to see the depth and width lessen! I will recommend this program to ALL mothers.

  • I completed this program after my second c-section. It has helped me heal and create a stronger foundation than I had even before my pregnancies. I feel a true connection between my body and my mind after completing this program, and I feel well equipped to get back to weight training and running knowing that I’m doing so safely!

  • My OB actually told me to follow you and recommended I start the MBC program after I expressed my concerns with diastasis and also pelvic floor issues like leaking and pain. And I am so glad she did because it is exactly what I needed. And honestly every woman should do! The program is easy to follow and the workouts are short and sweet but I can tell are really effective, I've already noticed significant improvements in my c-section scar sensitivity. The education is VAST and I feel competent in getting back into exercise thanks to this program. Can't thank you enough. And I'll be recommending to literally everyone!

PP For women looking to

find their most confident self after baby.

set a solid foundation.

feel empowered with community.

heal their core and pelvic floor for good.

For women looking to…

the full package

Mind Body Core postpartum Program

$279

48 20-Minute Rehab Workouts from Foundations to Advanced

50+ Videos of Educational Content

Video + Exercise Guidance for Common Pelvic Floor Dysfunctions

Mini Workouts Ranging from 15-20 Minutes Starting at Week 6

How to Find a Local Pelvic Floor PT

Nutrition Guidance + Recipes from a Registered Dietician 

All Additional Programs + Educational Content

Lifetime Access

Bonus!
Direct Access to Connect with a Pelvic Floor PT

additional
programs included

Prolapse Dysfunction

Upper Back Pain

Low Back Pain/SI Joint Dysfunction

Perineal Tearing

Tight Pelvic Floor

Painful Intercourse

Rib Flare

Incontinence + Interstitial Cystitis

C-Section Scar Work

And More!

tons of extra educational content

Baby Wearing 101

Mommy Wrist/Thumb Relief

6 Week Postpartum Checkup Checklist

Helpful Products for Postpartum Recovery

Diastasis Recti Troubleshoot Section

Mommy Pooch and Why This Happens + How To Improve It

Return to Running Assessment + Protocol

How to Integrate the Pelvic Floor + Core Into Everyday Life + Fitness

bundle and save

bundle and save

mind body core prenatal + postpartum bundle

The ultimate duo to have over a full year of guidance and healing to tackle prenatal and postpartum head-on! You’ll feel confident and empowered heading into labor and delivery while simultaneously setting yourself up for postpartum recovery success. Mind Body Core Postpartum is a 12-week pelvic floor and core rehab program that will teach you the foundations of any dysfunctions (think bladder leaks and back pain) and empower you to heal and build strength for LIFE. Plus, you’ll be able to take things a step further with two additional core programs to continue building on your solid foundation — that’s 20 weeks of exercises!

We’ll Cover

  • section 1: introduction

    You’ll get a brief overview of what to expect in Mind Body Core Postpartum along with any equipment you’ll need and common questions. I’ll also share any red flags and contraindications to exercise so you know when you might need to take breaks and even consult with your provider.

  • section 2: core & anatomy

    We’ll dive into the basics of our core + pelvic floor anatomy as well as the changes that can occur during postpartum. Plus, I’ll teach you how to find your pelvic floor and transverse abdominis (TVA). We’ll also talk about coning and diastasis and compensations that could occur!

  • section 3: "how to" videos

    A major section that will walk you through how to do a variety of things postpartum. We'll go over proper diaphragmatic breathing, finding your pelvic floor, finding your deep core, common core compensations, all about kegels, and so much more. You'll even have access to several videos on protecting your core and pelvic floor with baby. Think of this as your personal pelvic floor PT in your pocket!

  • section 4: diastasis recti

    A full section diving deep into what diastasis recti is and how you can self check and measure it. You'll find numerous videos on how to improve your diastsis recti no matter how large it is or how long it has been there. From specific cuing for compensations, to manual techniques you can do on yourself, you'll have all of these techniques are your fingertips for the most optimal healing.

  • section 5: c-section specific track

    If you've had a c-section, this is for YOU! Having a major abdominal surgery, such as a c-section, requires different avenues of healing and considerations. And we do just that here. You'll find content geared toward healing your incision through mindful movement, preventative measures, and scar tissue work (even before your 6 week check up!) Don't wing this one...I've got you.

  • section 6: weekly exercises

    12 weeks of follow along OR self paced videos with specific cuing on the breath work and movement to help you connect mind to muscle with exercise. We'll start from the very foundations and work our way through to advanced techniques that will lead you into feeling your strongest and most confident self. Get back to daily life and exercise feeling empowered with your movement!

  • bonus! section 7: educational extras

    A complete library of pelvic floor dysfunction resources for you to use as you need. In each video resource, we’ll go over what the dysfunction is and tips to improve it during postpartum. I’ll also share a library of other common dysfunctions that can pop up during your journey, such as upper back pain and SI Joint pain, for you to refer to as needed! Other educational extras in this section include posture education and guidance, improving rib flare, mommy wrist pain, hemorrhoids, tailbone pain, umbilical hernias, and more.

  • bonus! section 8: nutrition + breastfeeding

    I connect with Michelle Penicook, an expert women’s health registered dietician to chat about nutrition during the postpartum period. Understanding the important nutrient components needing during postpartum to recover is crucial in healing. Our breastfeeding expert, Lindsay Gustafson, is an IBCLC and has helped hundreds of moms feel confident in their breastfeeding journey. She walks us through important tips and techniques to maintain a good supply with exercise plus tips on helpful breastfeeding techniques!

  • bonus! section 9: return to running

    After the 12 week rehab program, this leads right into the return to running protocol. I will walk you through a full return to running assessment to help you determine if your body is ready to take on the demands of running. From there we go through a return to running protocol so you can feel confident in getting back to running and prevent injury or dysfunction long term.

your motherhood journey empowered

“I am so, so grateful for this program. I started MBC when I was about 5 months postpartum from carrying twins (born at 7 lbs 14 oz and 6 lbs 6 oz…yikes). Needless to say, my body was in rough shape.

I had a lot of hip pain, about a 3-4 finger diastasis, and felt like I had completely lost all strength and muscle tone I had prior to pregnancy. This program has helped me feel so much more mobile and strong. My diastasis is almost completely healed and I just feel like I can actually MOVE again! I must admit, I was a little frustrated around week 7-8 because I felt like I wasn’t seeing a ton of results yet, but I know now that all of the prep work was just laying the foundation.

The last few weeks of the program I have even been able to SEE a noticeable difference in my abdominal area along with my legs and arms! I am so happy that I made the investment in myself to get my body feeling good again not only for me, but for my family as well! I am so excited to take what I have learned in this program and apply it to all other workout programs that I do!”

Julie M, twin MOM

frequently asked questions

  • YES! No matter how far postpartum you are, it is NEVER too late to start healing your core and pelvic floor and pelvic dysfunction

  • It depends. For some, it can take a few months and for others it can take upwards of a year or longer. This is because rehab and healing is multifaceted. There are other factors that go into diastasis healing such as nutrition, medical history, thyroid dysfunction and hormones. Regardless, this program addresses the root cause of ab separation and the tools you learn will be foundational in the healing process!

  • This can be thought of as rehab based workouts, meaning, you graduate from the program and incorporate all that you learned into your daily life and exercise routine of your choice.

    By the last couple weeks, we are doing exercises that are common in many workout routines and there are also additional "mini" workouts starting at week 6 that are OPTIONAL to incorporate!

  • I love that!! This program will set the foundation for WHATEVER workout you are wanting to do or just for a healthy lifestyle. You will learn tools to brace your core and pelvic floor properly with exercise and daily activities to protect your body from dysfunction and injury.

  • YES! Bundling the FULL pregnancy and postpartum program = $479 (for a total savings of $149!!). This will essentially guide you through a whole YEAR of movement when your body is changing the most, giving you all the tools to feel confident in the next steps, how to improve dysfunctions, and also continue to stay strong and regain strength and confidence postpartum! The postpartum program flows smoothly from the pregnancy program so you can feel confident in your capabilities.

    You can buy the bundle here!

  • Understanding your body and how it works is key to any healing and strength building. Through this program you can expect to gain full understanding of how to connect to the core and pelvic floor through targeted exercise and mind muscle connection that will leave you feeling stronger and more confident in the long run. I walk you through step by step how to do this as well as how to work through many different pelvic dysfunctions.

  • If you are currently in the postpartum program and become pregnant, you can continue to finish the program as it is safe in the beginning months of pregnancy but ultimately you will want to listen to your body.

    You can also jump over to Mind Body Core Prenatal for pregnancy specific content. The Postpartum program will be waiting for you when it comes time again!

Evidence-based techniques taught by a pelvic floor physical therapist and expert in prenatal and postpartum fitness to connect to your core and pelvic floor so you can continue to build strength during all stages of womanhood and feel educated and empowered through your postpartum journey.

strong foundations, infinite potential

WHAT’s inside

50+ Videos Covering Core + Pelvic Floor Anatomy, Postpartum-Specific Changes, Pelvic Health, Return to Exercise and more

Mommy Pooch, Butt Clenching, Baby Wearing, and Other Common Topics

Rehabilitation Exercises for Common Postpartum Aches + Pains

Video + Exercise Guidance on Incontinence, Low Back Pain, Perineal tears, Prolapse, Diastasis Recti and more

101 Core + Pelvic Floor-Specific Beginner - Advanced Workouts

Education on Engaging + Relaxing Pelvic Floor and Core Properly 

Specific C-Section Track + Scar Tissue Work Videos

Everything laid out so you know the next steps to take

plus…

2 Additional 4 week programs for intermediate and advanced core + pelvic floor work 

Direct Access to a Pelvic Floor Physical Therapist 

How to Find a Local, In-Person Pelvic Floor PT

Nutrition Guidance for the postpartum period

Proper posture

feel confident + empowered
through your postpartum journey