MIND BODY CORE PROGRAM
The most comprehensive guide to the foundation of your postpartum journey.
15-20 minute effective workouts that are DOABLE for a busy lifestyle and target your deep core and pelvic floor with a full body approach.
(Did I mention it's LIFETIME access??)
✨ Are you struggling to know if you’re actually engaging your deep core?
✨ Do you feel like you have the “mom pooch”?
✨ Do you find it hard to feel a pelvic floor contraction or feel like you have pelvic dysfunction?
✨ Is TIME the thing holding you back from taking action in healing?
✨ Are you ready to finally LEARN what is going on with your body and build a solid foundation in core strength and pelvic floor strength?
IF YOU ANSWERED YES TO ANY OF THESE, THEN LET'S DO THIS!!
DID YOU KNOW??
👉 That a diastasis recti doesn’t just “go away” and that you actually have to connect to your core to heal it?
👉 Doing a ton of random core exercises won’t fix anything?
👉 It doesn’t have to take you hours a week to build a strong core and pelvic floor?
👉 Doing a ton of cardio will not “get rid of your belly”?
👉 That being a mom does NOT mean you have to “live with it”?? And peeing your pants is NOT normal but actually totally fixable??
I'VE BEEN WHERE YOU ARE...
Having gone through the postpartum experience myself a year ago, I know there is more going on than just needing to heal your body. You’re learning your new role as a mom (or maybe a mom of multiple now!) and that means time for yourself can seem scant.
I am here to tell you, it does not take hours to heal your body. Even just 15 minutes of dedicated time 3-4x/week can have a huge impact on long term healing. And that is exactly why I created this program.
I personally wanted something that was comprehensive, easy to follow and answered all those questions that google can leave you confused with.
I only had 15-20 minutes while baby was napping or during a tummy time session. It needed to be efficient and EFFECTIVE.
AND THAT'S EXACTLY WHAT THIS PROGRAM IS - DOABLE & EFFECTIVE!
I have helped hundreds of women learn to connect to their pelvic floor and core and integrate that into their exercise routine and daily activities. It’s one thing to do an exercise, but it’s another to CONNECT with an exercise.
Loving everything. Exercises very easy to follow with the videos and descriptions. I can see how every week we make progressions of the exercises I can feel weekly progress!!
I also love the content, how to cough after a c-section and how to get out of bed with the baby, those very simple things are a struggle after a c section, knowing how to do it safely gave me more confidence
My low back pain and constipation is better after over a decade of issues. I had no idea helping from my c section would simultaneously help other things too!!
I love the progression of the exercises, like figuring out how to connect to your core in a side lying position and then slowly adding strength in similar exercises, like modified side plank w/ leg lift. I would not have been able to do that a few weeks ago and yet it doesn’t feel like I had to work that hard to get here. I love the gentle yet effective approach.
Research shows...
For many postpartum women, diastasis recti abdominis is not a health issue that spontaneously resolves itself and it may even last for many years.
👉 But doing deep core stability paired with pelvic floor connection CAN heal a diastasis!
Many pelvic floor dysfunctions can also be treated conservatively with the right guidance and tools. Within the Mind, Body, Core program, we cover numerous pelvic floor dysfunctions including incontinence, pelvic organ prolapse, painful intercourse, tight pelvic floors, and MORE.
I also walk you through other options that could be warranted if you are needing more help! But regardless, no matter the dysfunction, the foundation to healing remains the same - connecting to your pelvic floor and deep core.
MIND-BODY-CORE
WHAT DOES THE PROGRAM INCLUDE?
✨ LIFETIME access to use when you feel ready or to do again with your next baby!
✨ Step by step guidance on healing core, pelvic floor and common postpartum and pelvic floor dysfunctions
✨ 12 week rehab protocol that targets the deep core and pelvic floor as well as encompasses a full body holistic approach
✨ Guidance on how to return to running safely as well as guidance on how to return to the exercise YOU want to get back to
✨ Runners checklist with guided testing videos
✨ 6 week postpartum appointment checklist
✨ Education on proper functional movement to protect your body with baby
MIND-BODY-CORE
C-SECTION EDUCATION
✨ Education on what a c-section is
✨ Weekly scar massage work
✨ Scar healing guidance from day 1
✨ How to use binders/bloomers for support
✨ Functional movement with a c-section
✨ A 2 week pre-phase for c-section mom’s for best possible healing outcomes
MIND-BODY-CORE
PELVIC FLOOR EDUCATIONAL CONTENT & ADDITIONAL MOVEMENT
✨ Prolapse
✨ Incontinence
✨ Pain with sex
✨ Tailbone pain
✨ Hemorrhoids
✨ Perineal tears
✨ Tight pelvic floor
✨ Interstitial cystitis and overactive bladder
✨ Pubic symphysis dysfunction
MIND-BODY-CORE
OTHER ISSUES THAT ARISE POSTPARTUM
✨ Mommy wrist
✨ Low back pain (SI Joint)
✨ Upper back pain
✨ Rib flare
✨ Mom pooch
✨ Umbilical hernia
✨ C-section shelfing
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MIND-BODY-CORE
PLUS EXTRAS INCLUDING...
👉 Breastfeeding 101 from an IBCLC
👉 Nutrition and recipes from a RD
👉 Mental Health Guidance from Matrescence
👉 Baby Wearing 101
👉 Baby Milestones - what to look for from a Doctor of Pediatric Physical Therapy
👉 Helpful products for pelvic health and postpartum
👉 And MORE!
I feel like my core has definitely gotten stronger, I have less back pain, less tightness with mobility, and I feel like I’m able to be more mindful through other exercises about engaging my deep core.
I feel like I’m starting to get my body back and getting stronger thanks to this program. I’ve become more mindful and intentional with workout movements and have seen so much more progress with improving my core strength, mobility, and way better mind/body connection. I know I still have a long way to go but I finally feel like I’m in a program that will guide and help me achieve my goals.
I definitely feel stronger. I definitely can tell I’m able to connect better to my core during my weight lifting. I also feel like holding my baby (who is 18 pounds of chunk at 3 months old!) has gotten easier on my back and I’m more mindful of how I’m standing while holding him.
HEY, I'M LIZZIE!
I'm a Doctor of Physical Therapy specializing in women’s health, specifically pregnancy, postpartum, and fertility wellness. I focus on a holistic, full body approach when it comes to healing and staying healthy. I believe movement truly is medicine and there is power in mind-muscle connection. When we can tune into our bodies, we can find where the root cause is and have long lasting results that don't rely on bandaids. I teach simple movements that have a profound effect on healing and getting stronger when done consistently and with intention, even just 10 minutes a day of focused work. And as a mama, I know that sometimes all you have is a quick 10 minutes. I believe every woman should have the tools to learn how to "fix their issues'' and feel empowered in regaining strength and confidence.
Before this program I followed Lizzie's page and videos for movement/breathing/exercise to begin just 1 week post-partum and I feel that I have been much stronger and having less PP issues than some of my other mama friends who have not taken the time to connect with their core/pelvic floor. I am already telling all my mama friends of the wonderful exercises and insight that I've learned through this program!
I have loved feeling more like myself through doing this. I have been a weight lifter for years and when I was 12 weeks pregnant I started bleeding and my doctor recommended I quit lifting weights. Postpartum I have felt so weak but definitely through connecting with my core I can’t believe how quickly I’ve gotten my strength back. I love how easily you explain and break down every step to make it so easy to follow!
This course is SO WORTH IT! I started the program less than 2 weeks after giving birth and it has been so helpful in getting my core strength back! Exercises are laid out in a way that makes them easy to understand, along with visual aid to ensure you're doing them correctly. I will be saving this program to rotate in with my regular exercise regimen, as well as revisiting with any subsequent births!
GET INSTANT ACCESS TO
THE MIND-BODY-CORE PROGRAM
This comprehensive course will help you learn what is going on with your body & create a strong core and pelvic foundation.
(HSA/FSA cards welcome!)
