1:1 Post-Partum Training & Nutrition 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 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

  • Tailored nutritional targets and/or habit goals are provided to help improve your health and well-being and achieve your body composition goals.
  • Flexible dieting approach to maximise enjoyment and ensure a sustainable lifestyle
  • Optional add-on: Three sample meal plans built into the app that are tailored to closely match your nutritional targets, accommodate many dietary requirements/preferences (e.g., vegan/vegetarian, pescetarian, common food allergies, etc.) and the number of meals you prefer to eat per day, and the ability to get new meals on-demand so that you don't get bored of eating the same foods!

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.

No contract - cancel at any time.

254229 per month

Tailored 1:1 Post-Partum Training & Nutrition Coaching Plan

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Extra 19/mo

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Ideal for those who are unfamiliar with calories and macronutrients and need extra guidance to hit the ground running or...

Order Summary

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from€229.00

from€229.00

Who this program is ideal for

This program is ideal for those looking to

Safely return to training following giving birth
Work around specific training limitations
Improve their core muscular and function and fitness
Find a way of eating and training that fits in with the demands of being a busy mother
Increase their energy
Eat to help nourish their babies during breastfeeding and safely lose body fat
Frequently asked questions
How will I be charged?

The program is a subscription, meaning it will be automatically debited from your account every month or every 3 months, depending on the billing cycle selected. However, there is no contract and you can cancel at any time!

Can your programs be completed anywhere in the world?

Yes! All of our programs are conducted entirely via our app and can be completed from anywhere in the world.

How long does it take to receive my program?

After purchasing your program, you'll receive an email to complete your Questionnaire and Service Agreement/Waiver and download our app. Once these documents are returned, your coach will be in contact to introduce themselves and will have your program designed and ready for you on the app within 7 days.

Do I have to train a certain number of times per week?

No. Your coach will design your program to suit your training availability as much as possible; whether that's only 2 times per week or twice per day!

Do I have to eliminate any foods?

No, there is no requirement to eliminate any food groups. Everything in moderation is key and your coach will teach you how to enjoy the foods you enjoy!

I have certain dietary requirements/preferences; can you accommodate these?

Absolutely. With a flexible approach to dieting, it's easy to accommodate dietary requirements and preferences, such as gluten-free, dairy-free, vegan, vegetarian, pescatarian, etc.

How is the program tailored to me?

Our aim is to mould the program to you - not to mould you to the program. This is where coaching is different to following generic programs. We get you to complete a comprehensive lifestyle, goals and medical questionnaire to gather as much information as possible about you. Based on these metrics and information, your coach will design your program to suit your body, goals and lifestyle as much as possible. They will then continuously monitor your progress and adjust your program as necessary to help ensure it works for you and you achieve your goals in the most efficient and enjoyable means possible.

Can I consume alcohol on your program?

What's the point in improving your body, health and fitness if you can't have a bit of fun?! Your coach will teach you how to manage alcohol in your diet so that you learn how to make this a lifestyle as opposed to just a 'diet'.

I'm very short on time - will my workouts take long?

We will design your training program to accommodate your schedule and time constraints as best as possible. Most workouts can be completed in under 45 minutes - some can even be as short as 20 mins!

Is this program suitable for training at home?

It sure is! Provided you have the free-weight equipment listed in the program description, this program is suitable for home training. If you do not have all of the equipment, it is possible to substitute many of the exercises with variations that suit the equipment you do have available to you. The program group coach can provide advice and guidance on how to adapt the program to suit what you have available to you.