Empowered Mamas:
Learn to Thrive Postpartum
An Online Recovery Course
Are you finding it difficult to navigate postpartum recovery as a new mom? Despite your best efforts, are you still struggling to make progress? It's not uncommon for moms to feel this way, as there is often a lack of reliable information on how to support your recovery journey.
This is where our Empowered Mamas course can help. Our 12-week online recovery program provides you with a focused, step-by-step plan without having to do all the research yourself. You'll receive weekly guidance, foundational exercises, and strategies to overcome common postpartum challenges.
We understand that postpartum recovery takes focused effort, but you don't have to do it alone. Our easy-to-follow, step-by-step framework will help you feel confident that you're addressing ALL your recovery needs - it's so much more than just getting your figure back!
By joining our course, you'll learn and implement crucial foundational steps for a confident postpartum recovery. Don't let your recovery be an afterthought - sign up for Empowered Mamas today and take the first step towards a healthier, happier you!
Our promise to you is simple...
You're never on your postpartum recovery journey. Our tailor-made Empowered Mamas course offers personalized support, expert guidance, and a step-by-step plan, to help you confidently navigate the challenges of postpartum and emerge stronger than ever before. We're here to empower you, so you don't have to navigate postpartum challenges alone.
THIS PROGRAM IS DESIGNED TO HELP YOU RECOVER FROM CHILDBIRTH AND GET BACK TO YOUR PRE-PREGNANCY SELF. IT IS A COMPREHENSIVE PROGRAM THAT COVERS ALL ASPECTS OF POSTPARTUM RECOVERY, FROM PHYSICAL TO EMOTIONAL. WITH THIS PROGRAM, YOU CAN FEEL CONFIDENT THAT YOU ARE TAKING THE BEST POSSIBLE CARE OF YOURSELF AND YOUR BABY.
Mama, does this sound like you?
Right now, your brain is bursting with preparing for your little one to arrive, or they have arrived and you are a bit sleep-deprived and obsessed about this new little one in your life, BUT:
- You are wondering how to start to get your core and pelvic floor muscles back after birth
- You think about your friends who joke about leaking urine when they sneeze or jump and you do not want to struggle with that
- You remember your grandmother or auntie talking about their “bladder falling out” and blaming having babies when they needed surgery
- You were sympathetic to your friend when she confided in you that sex hurt every time after having her baby and you wonder if that could happen to you (It’s more than ‘you just need to relax’)
- You want to return to exercise as quickly as possible after childbirth but don’t know how to determine when it is safe to return
- You hear of women talking about having separated abdominals (Diastasis Recti) after pregnancy and wonder how to know if you have that too
- You have spent so much time researching how to care for your newborn, that it feels overwhelming to figure out how to care for yourself
- Solving your postpartum recovery on your own is not working and you need reliable, step-by-step instruction that is easy to follow and not overwhelming.
This 12-week program will provide:
- Education about the changes to your body during pregnancy and childbirth
- Understanding of common postpartum challenges and how to address them
- Five exercise levels for core strength and pelvic floor
- Knowledge of breast health and self-treatment for clogged milk ducts
- Guidance on assessing and treating tears or incisions
- Screening for bladder, bowel, prolapse, postpartum depression, and pelvic pain concerns
- Learning how to test yourself for diastasis recti and pelvic organ prolapse
- A checklist for important topics to discuss at your postpartum exam
- Postural exercises to help you improve your posture
- Return to Exercise testing to assess your readiness for higher-impact activities
- Guidance on when to seek pelvic health physical therapy
Empowered Mamas: A 12-week program for strong postpartum recovery—guide you through the foundational steps to a strong confident recovery from pregnancy and birth.
EVEN if you're exhausted at the thought of adding one more thing to your day
EVEN if "me" time seems impossible to fit into your schedule
EVEN if you're juggling a newborn AND a toddler (or toddlers)
EVEN if you're expecting twins or triplets
EVEN if you weren't into exercise before pregnancy
EVEN if your first pregnancy and birth posed challenges, with ongoing pelvic health issues
EVEN if you've already had your baby but still can't resume your usual activities
EVEN if you've lost confidence and trust in your body
STEP-BY-STEP EXERCISES.
SELF ASSESSMENTS.
RELIABLE STRATEGIES.
Choose Your Preferred Plan:
Empowered Mamas Postpartum Framework
PAYMENT PLAN
12 weeks of expert guidance, precisely timed for your needs
Weekly instructional videos
24/7 online course access
BEGIN TODAY!
Two payments, 30 days apart:
$230.00
(just $230 today!)
Empowered Mamas Postpartum Framework
PAY IN FULL & SAVE
12 weeks of expert guidance, precisely timed for your needs
Weekly instructional videos
24/7 online course access
STARTS NOW!
(save 20% by paying in full)
$397.00
(at the time of purchase)
Working through this program has been a game changer. Jenni provides an easy-to-follow recipe for success. Without taking this course I would probably still be dealing with organ prolapse and stability issues. Thank you, Jenni, for providing such a wonderful resource!
-Jilayne, Mom of 1
The Knowledge You Will Walk Away With:
- Easy-to-follow exercise progressions focused on regaining core control and coordination
- Techniques to resolve clogged milk ducts on your own to reduce the risk of developing Mastitis
- Understanding of appropriate scar massage techniques and when/how to start
- Screenings for all common postpartum challenges including bladder, bowel and pain challenges
- Learn how to test yourself for diastasis and proper core control
- Be able to perform an assessment on yourself looking for prolapse
- Understand common postpartum posture changes and improve the self-awareness of your posture
- Take a postpartum depression assessment and understand how to advocate for support
- Feel confident that you are ready to return back to any previous exercise safely after taking our Return to Impact Activities test after completing all the exercise progressions
What You Will Learn
Week 1: Understanding Your Postpartum Body
- Addressing Common Postpartum Challenges and Strategies for Resolution
- Reviewing Pelvic Floor and Deep Core Exercises
Week 2: Supporting Breast Health
- Preventing and Treating Clogged Ducts for Breastfeeding Moms
Week 3: Core Retraining [Level One]
- Progressing Pelvic Floor and Deep Core Exercises
- Strengthening Back and Bum Muscles
Week 4: Scar Management and Healing
- Techniques for Scar Massage on Perineum or Abdomen
Week 5: Core Retraining [Level Two]
- Advancing Pelvic Floor and Deep Core Exercises
Week 6: Screening Assessments [Part One]
- Self Screening for Bladder, Bowel, Prolapse, and Pelvic Pain Concerns
- Objective Testing for Diastasis and Pressure Management
Week 7: Core Retraining [Level Three]
- Further Progressing Pelvic Floor and Deep Core Exercises
Week 8: Screening Assessments [Part Two]
- Assessing Scar Mobility and Postpartum Mood Challenges
Week 9: Core Retraining [Level Four]
- Advanced Pelvic Floor and Deep Core Progressions
Week 10: Screening Assessments [Part Three]
- Testing for Pelvic Organ Prolapse and Addressing Pregnancy Postures
Week 11: Resuming Higher Intensity Activities Safely
- Assessment for Return to Impact Sports
Week 12: What's Next?
- Exploring the Benefits of Postpartum Pelvic Health Physical Therapy
- Minimal Exercise Maintenance for Busy Moms
What Our Mamas Are Saying:
-Jovan, Mom of 3
“After giving birth to double breech twins vaginally I found myself struggling to feel “myself” again. Three months postpartum, I still found myself in constant pain and discomfort. I knew at that point I needed some help gaining my strength back because I felt my core was nonexistent. I’m so glad Jenni’s course was recommended to me. I learned so much about my body that I wasn’t aware of and recovered much faster. Learning about diastasis recti and the transverse abdominus muscle were especially helpful to me. And every momma can benefit from pelvic floor exercises! You will find that you will become stronger and heal properly as you progress through the pelvic floor recovery course.”
-Cat, Mom of 1
“When I first started this course I had no idea how important the pelvic floor was. I was only concerned with my tummy area, and hoping it would get back to normal. As the course progressed, I quickly realized how some of these symptoms that I thought were completely normal after a vaginal birth, were not really normal. It was a very educational course. I have been doing all the exercises and am feeling more like my normal self everyday. It's not easy to find the time for yourself with a newborn, but this was the best self-care I have done since having a baby! All new mommas should take this course!!"
-Anne, Mom of 3
I started the postpartum course with Jenni right after I had my third baby. You would think that at that point I would be used to the postpartum journey but my body always needed rehabilitation after pregnancy. Jenni’s course helped me understand my body more and what exactly was going on postpartum. She gave me the tools and tests to know if something was wrong or if I needed more care. The postpartum journey is a lot for a mama's body to go through and I felt empowered after gaining more knowledge of what to look out for, what’s normal, and how to assess and know when I need physical therapy to help my body along in the healing process. back to a better you. This course helped me thrive in postpartum rather than just survive.”
Frequently Asked Questions:
How does the program work?
Upon registration, you'll immediately gain access to foundational lectures and exercise videos. If you're still pregnant, you'll receive weekly emails after your estimated due date, guiding you through each week's topic. If you're already postpartum, the 12-week recap emails and course training will unlock weekly on the platform.
How do I access the course?
Upon registration, you'll receive an email confirmation containing the classroom address, login information, and unlocked first module. The course can be accessed on a computer, tablet, or smartphone browser.
Is this program suitable for pregnant women?
Absolutely! Starting the program during pregnancy is ideal. You'll receive foundational exercises, anatomy education, and adaptations to pregnancy and birth lectures. Focus on these exercises daily until delivery, then receive additional coursework three days postpartum on a weekly basis.
Is this program suitable for someone over a year post-delivery?
Yes! It's never too late to start a structured recovery and retrain your core. We work with moms even years after childbirth, although earlier intervention is recommended.
Is this program suitable for those experiencing leakage while running?
Definitely! If you're experiencing leakage during impact sports, it indicates a missing step in your core activation foundation. This program is perfect for addressing that.
Will this program help with bladder prolapse?
Yes! Good timing and coordination of your deep core are crucial for managing a prolapse without surgery. By practicing the lower-level exercises, you train the muscles to support you automatically, improving load management.
Will this program fix diastasis?
It depends on what you mean by “fix”. Research now supports that we do not truly have to “close the gap” created by a diastasis, or separation of the rectus abdominis muscles. What we do need for optimal function, is for that gap to be shallow and firm, like a trampoline. We talk in-depth about this during the core anatomy lectures as well as in the self-test module that shows you how to assess for diastasis and proper load transfer. Most of the time, the gap does narrow, but no program can guarantee that it will “close”.
Can this program help with painful sex?
If the pain started postpartum, we may be able to offer assistance. Adhesions at the tear or episiotomy site can be resolved using self-massage techniques taught in the course. For unresolved pain, it's recommended to consult a specialized Physical Therapist.
Can this course help with fears of a traumatic birth recurrence?
Absolutely. The course provides reassurance, information, and strategies to implement during pregnancy and after birth for a strong recovery. It also addresses persistent problems from previous pregnancies.
How long will I have access to the course materials?
Lifetime access is provided, allowing you to use the lectures for recovery from future pregnancies.
Disclaimer: The Content in this course is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding any medical conditions.