1:1 Post-Partum Coaching

Return to training safely & bullet-proof your body

Pregnancy and giving birth create many changes in our bodies that often go unaddressed postpartum. Separation of the abdominal muscles, called diastasis recti, is extremely common in women who have been pregnant, with 60% having diastasis at 6 weeks postpartum and up to 30% having it at 12 months postpartum! Restrengthening the core and pelvic muscles properly is key to restoring proper function and minimising the risk of injury. Whether you've recently given birth or have given birth years ago, this program can help you regain full strength and function in your body to live a fit and healthy lifestyle.

What is 1:1 Coaching?

Coaching is the process of planning, teaching, monitoring, supporting, and providing feedback to you throughout your journey to help you reach your goals. Amanda, our qualified and experienced pre- and post-natal coach, is highly trained to know what the best methods are to help you reach your post-partum goal(s), and to identify any roadblocks that might be stopping you. This is not a cookie-cutter plan where you’re put on the exact same path as any else! Amanda will take your personal experiences, history, knowledge, situation, and goal(s) into account when formulating your plan so that it suits you as much as possible. Amanda will then be with you every step of the way to help ensure you are successful.

Our Proven Coaching Method

We follow a specific coaching method to help ensure nothing is missed. Your progress will be constantly monitored, and your strategy, plan and goals frequently reviewed to ensure you are continuously moving in the direction you want to go and at a high rate.

What's included

• A nutrition and training program tailored to your post-partum goals and needs
• Work one-to-one with Amanda, our qualified pre- and post-natal coach
• Weekly check-ins with Amanda to assess progress and adjust your plan as necessary
• Monthly training performance reviews to assess your progress and continuously adapt your training to your body
• A formal review every 3 months to revise your goals, strategy, and plan
• Personal dietary and lifestyle recommendations
• Access to our app
• Comprehensive Information Package that includes tips, educational content, and instructions
• Meal Plan Template with a built-in food database to easily build meals to fit your nutritional targets
• Unlimited communication with your coach via our app

Nutrition Program Details

• A nutrition plan tailored to your goals, lifestyle, preferences, knowledge, skill level, and past experiences to make it as easy and enjoyable to follow as possible.
• Tailored dietary and lifestyle recommendations to help you achieve the greatest results possible.
• Daily tasks to help you develop positive dietary and lifestyle habits that last for life.
• Flexible dieting approach to make following your plan as easy and enjoyable as possible.
• Adjustments made to ensure you do not plateau and continue to make progress.

Tailored Sample Meal Plan Details (Optional Add-On)

• Up to 7 tailored sample meal plans that closely match your calorie and macronutrient targets set by your coach.
• Designed to fit the number of meals you prefer to eat each day.
• Accommodates many dietary requirements and preferences (e.g. gluten-free, vegan, vegetarian, dairy-free, common food allergies etc.).
• On-demand meal changes so that you don't get bored of eating the same foods.
• Full recipes, cooking instructions, and videos to accompany each meal on our app.
• Easily add the meals to your daily food log to automatically track your nutrition intake.
• Filter meals by preferences, such as preparation time, meal types (high fibre, soups, salads, smoothies, etc.), and cooking equipment required.

Training Program Details

Training Cycles

• Amanda will plan out specific blocks of training to help you balance the demands of training and recovery to optimise the gains you make from training.
• A new program will be designed for you every month.
• Training progressions will be based on your performance to help ensure you're making strides towards your goal(s).

Experience Level

• Our programs are 100% tailored to you and are, therefore, designed to suit your level of experience, whether that be you're new to training or a seasoned athlete.

Available Facilities and Equipment

• We cater for any facilities or equipment that may be available to you. If you don't have access to a commercial gym, we will design your program to suit what is available to you - this may include home workouts with limited equipment.
• We will gather all facility and equipment availability via a comprehensive questionnaire.

Designed to Suit Your Training Availability

• Your program will be designed to suit how many days you can commit to training, whether that be as few as 3 days per week or every day of the week.
• We will recommend how many days we feel are required and appropriate based on your training history and schedule.

All Provided On Our Custom App

• View and record all your workouts directly on the app.
• View video demonstrations and instructions for every exercise.
• Easily determine predicted exercise values, such as 1RM.
• Easily view previous exercise personal bests and other metrics.