Post-Partum Group Nutrition & Training Coaching

Return to training safely and regain confidence in 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 20% 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 Group Coaching?

Group coaching is the process of planning, teaching, monitoring, supporting and providing feedback to a group of people through their journey to help them reach their goals. The group coaches are highly qualified, experienced and trained to help you lose body fat and educate and support you through the process to help make it as easy and efficient as possible.

The Program

Reclaim your strength and vitality through targeted exercises and gentle movement routines. Amanda (our qualified pre- and post-natal coach) will guide you through specific post-partum fitness routines that promote healing, restoring and enhancing your physical resilience. Amanda will also tailor your nutrition plan to your body and goals to help you achieve your goals in the most efficient means possible. As a busy mother of two, Amanda understands the demands of motherhood and has designed this planned for flexibility, allowing you to eat and workout on your terms.

The program is accompanied by a comprehensive Training Guide, which is packed with tips and advice on how to navigate the post-partum window. You will also have access to our exclusive Post-partum Training group, where you'll be part of a community of like-minded mothers on a similar journey. You will be able to ask Amanda, our certified pre- and post-natal coach, any questions and inspire, encourage and make friends with other mothers.

Manageable Workouts

• 3 workouts per week plus breathing exercises
• All workouts have been designed to be completed within 60 minutes so you don't have to spend hours training!

Gym, Free-Weight & Home Workouts

This program has the option of a commercial gym, free-weight or home workouts. Below are the equipment requirements for each type.

Commercial gym program

• Only uses equipment that is commonly found in commercial gyms around the world.

Free-weight program

• Barbell
• Squat rack
• Pull-up bar
• Dumbbells
• Adjustable bench
• Looped resistance bands

Home program

• Dumbbells
• Resistance bands

You will be able to select which program type you prefer once purchased.

Nutrition program details

• Tailored calorie and macronutrient targets to help you lose body fat, gain muscle, or maintain your weight and improve your health.
• Flexible dieting approach to make sticking to your diet as easy and enjoyable as possible.
• Adjustments and advice based on your fat loss progress to help ensure you do not plateau and continue to lose fat.
• Daily tasks to help you develop positive dietary and lifestyle habits that last for life.
• 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.

Be Part of A Group Mothers On The Same Journey

You'll join our exclusive groups of mothers on our app where you'll be able to ask Amanda anything and motivate and support others!

Receive Our Post-Partum eBook For Free!

Learn everything you need to know about the changes pregnancy and giving birth creates on your body and how important restoring strength and function is for your health and wellbeing. This eBook is packed with facts and tips to learn how to safely return to training and bullet-proof your body. The book will be released in April 2024.

What You'll Receive

• A phased training program, specific to returning to exercise in a safe manner, which focuses on increasing strength and muscle mass, and breathing exercises to improve the core and pelvic floor function
• A nutrition plan tailored specifically to you and your goals, that also focuses on recovery, breastfeeding (if applicable), and any body composition goals
• Weekly progress check-ins
• Program adjustments and advice when necessary to prevent plateaus
• Habits to help improve dietary and lifestyle factors that help maximise results
• Our postpartum eBook
• Access to the exclusive Post-Partum Training Group on our app where you'll be able to ask Amanda anything and motivate and support others!
• Access to our app, which you'll receive the program through and will be able to record your workouts and monitor your progress.
• Video demonstrations and instructions of all the exercises and performance tests you will complete in the program via our app.
• Access to the Post-Partum Program Guide, which provides instructions, tips and FAQ for the program.