Postpartum Progression Program
Who is this program best suited for?
-Postpartum women who have been "cleared" for exercise.
-Beginner to advanced athletes are welcome. Our goal is to meet you where you are and guide you to where you want to go.
-Has some experience working out alone.
-Is prepared to check in and ask questions when they arise
-Daily workouts for 8 weeks with videos for each warm up and exercise, averaging 30 minutes.
-Nutritional support either guidance or macro coaching
-Initial 30 minute discovery call to connect with your coach
-Weekly 15-20 minute coaching calls over the course of the 8 weeks
-24/7 in-app communication with coach
WORKOUTS: Within in this program you will receive your daily workouts with five days a week programmed. There is no requirement to complete all movement days as we know postpartumhood is unpredictable. We simply want to offer you a movement plan for each day *if* you are able to exercise each day. There will be an emphasis on breath work, basic movement patters, and inner core work to start. As the weeks progress, there will be bands, suspension straps(TRX or similar), and dumbbell exercises worked in. Most of our mommas have minimal equipment and train at home, but you can complete the workouts in full gym if you prefer. All workouts are accessible through the True Coach app where you will have a custom profile. Within this app, you will be able to see your daily programming, log workouts and weights used, leave feedback, and easily communicate with your coach throughout the week. Programming is tailored to individual needs.
NUTRITION: The nutrition component of this program is catered to your needs. We can write you a macro plan or focus on habits and portion control. We are knowledgeable in writing macro plans for breastfeeding mommas as well. Regardless of which nutritional route you go, our priority is that you are eating enough to support your healing body, your fitness, as well as the demands of motherhood.
What are macros? Macronutrients are proteins, carbohydrates, and fats. All three of these macros are fundamental nutritional compounds your body needs for fuel and to function properly. A macro plan will give you exact grams of each to consume in a day to provide you with the fuel you need, while the portion control plan focuses on just that- choices and portions. Both are designed to help you feel good, tackle your workouts, and achieve your fitness or aesthetic goals. Additionally, both nutritional plans emphasis flexibility and not restricting or eliminating entire food groups. Yes! This means you can eat carbs!! In our experience, restrictive and extreme diets fail, and often don’t teach you how to navigate every day life post diet. Repairing relationships with food and learning to eat all things in moderation guilt free, is one of our goals during this program.
COACHING/ACCOUNTABILITY: For the accountability of this program, you will log your workouts after completion each day and have the ability to leave your coach notes on how you felt it went. This will give your coach a good idea on how you are progressing. If you are following macros you will be using My Fitness Pal to log your food daily so we can review at weeks end. In addition to the in app communication, you will have a weekly 15-20 minute zoom call with your coach. It will be up to you to schedule your call in your coaches calendar. You will be reviewing symptoms, breathing strategies, and reviewing any questions/concerns you may have. These calls are a great time to strategize for the week ahead! You are required to cancel or reschedule your call with 24 hours notice or you will miss out on that call for the week.
COMMUNITY & SUPPORT: The F.I.T LV Facebook community is a great addition to the remote coaching program. Within this group there are 400+ other members all on a fitness journey along side of you, sharing personal WINS, struggles, recipes, sweaty post workout selfies, and everything in between. Nothing better connecting and cheering for one another across the country.
*This is an 8 Week program that can then transition into the VIP coaching program or the general accountability program.
“Incredible change happens when you decide to take control over what you do have power over instead of craving control over what you don’t.”