Your strong, sexy mom-bod is within reach

An expert-taught postnatal workout plan as your guide

Maybe you pee a little bit when you sneeze or run. Maybe you still have a gap between your abs. Or maybe you are just a busy mom who hasn’t quite taken the time to focus on getting back to you.

It’s not about losing the baby weight or wearing the high-waisted pencil skirt you used to love – scales don’t matter here. It’s about feeling confident and strong. Feeling like yourself and getting back to the physical activities that you did before becoming a mom,  that make you you.

This is about knowing that when you are 60 years old your pelvic floor muscles are going to be able to hold the weight!

Your mornings are spent trying to get the kids dressed, wash your face, and get the laundry started – seriously, there is so much laundry. Your evenings are chaotic picking up kids, making dinner, eventually falling asleep on the floor in the baby’s room.

You don’t have the budget to schedule weekly one-on-one’s with the physical therapist and personal trainer. You don’t have the time to go to hour-long yoga classes that aren’t even focused on your specific physical needs. You want a postnatal workout plan that you can adjust to your schedule and needs.

You want to know, “Will my pelvic floor ever be strong again?” “How many times a week should I be working out?”

imagine

A postnatal workout plan designed for women who have given birth

You crave a no-equipment, not-too-long progressive workout routine to gradually and safely get back to you. Or, actually, discovering and appreciating you version 2.0 – your mom-strengthened self.  Because your body has changed – it has birthed. Maybe, it will birth again. Give it the attention and TLC it deserves with one of our postnatal workout plans.

Give me the details

It's as easy as it sounds

At home, self-paced learning

This is a postnatal workout plan that you can actually commit to because it fits into your overbooked schedule. Bite-sized instructional videos, audio tracks for on-the-go, follow along workouts and yoga classes. Have five minutes?  You can learn something new!

Expert-taught

You will learn self-assessment, understand what is happening in your healing body, when to consult and how to confidently talk about your pain so that you can take your health into your own hands.

Instant and Lifetime Access

Start now, come back anytime. We know what it’s like to be a mom – your time is precious and limited. Jump in for guided meditations after baby #1, yoga after baby #2 and glutes and core workouts for baby #3. You will have access to all updates and future additions as well.

Built for you

Developed for women who have given birth. Your body is different but the muscle memory is there. With our courses you will see results and feel better in your body not just in the short-term but for the long road ahead.

Let Our Teachers Explain

If you don’t take care of your body, where will you live?

Check the numbers

 

take your health into your own hands

Tighten, strengthen and care for your body with our expert-taught postnatal workout plans built for moms

Reconnect to your post-birth body

Strengthen your pelvic floor and abdominal muscles

Lift & carry with confidence

Breathe, relax, stretch and meditate

Focus on the long road ahead, not the sprint

Feel like yourself again

#ed

Choose the course that’s right for you

A look inside

From your computer

on the go

From your phone

Or, you could ...

Ask your friends and family for advice, follow instructions from social media influencers … how is that working for you?

Frantically google in the middle of the night and go to get help if you have a serious problem. Every new mom has back pain and pees when they sneeze, right?

Rest, go to bed early, wait it out, surely your body will heal on its own. Or will it?

tell me more

Access for life – That’s right, buy this once and come back anytime. Each pregnancy and birth is different. You’ll be surprised how your physical recovery and strength goals change, too.

One-time payment – No monthly subscription fees. No stress to finish everything and unsubscribe to stop paying a recurring fee.

Self-paced and self-led – Jump into any section anytime to do exactly what you want. There are no prerequisites or locked content sections- get what you need and repeat as many times as you want.

Multi-format for all learning types – video, audio and written resources. Although the primary format is video since it is important for you to see exactly what the teacher is showing you.

Closed captioning on all videos – so you can follow along without sound on – we know that baby will often be asleep on you, now you can learn something at the same time!

Transcripts – for all course material where it makes sense – aka not of a yoga class or follow along workout.

Audio tracks – for breath work and meditation sequences.

Follow along workouts – with progression and regression positions, this postnatal workout plan will meet you where you are.

but that’s not all

Let’s talk about the extras

With the purchase of any course you also get our Bonus Pack with over an hour of content

How to perform a pelvic floor contraction – the only exercise you can start just after birth, and the exercise that you should continue for the rest of your life. Learn from a personal trainer how to do it properly.

360 breathing – before we even get to the pelvic floor contraction, this is the breath that you need to master.

Self-assessment for diastasis recti, incontinence and C-section scar mobility – a physical therapist will teach you how to assess your body to monitor healing. You will learn what is normal, what to watch for during your recovery and when you may need to consult.

Upper body openers – whether you’re breastfeeding or not, you are hunched over too much with a newborn. Let our yoga instructor guide you in stretches and movement routines to open up and avoid back pain.

Mom-moves – car seat carries, pushing strollers up hills, getting baby in and out of the crib, kneeling bath reach, getting on and off the floor to play with baby and how to carry heavy loads (aka groceries, car seats, and toddlers to name a few). This is the reality of your daily life. Let our physical therapist and personal trainer show you how to do these movements to protect and strengthen your recovering body all while avoiding debilitating lower back pain!

why us?

We see you. We are you

We are a team of 4 postpartum movement specialists. We are all mothers. We have given birth – each of us multiple times actually. We know what you need. Together, we will teach you about your body, how to assess your strengths and limitations and how to achieve your physical goals.

Janie teaches in two of our movement courses: Movement & you and Exercise & you. She also teaches in one of our postpartum courses, Recovery & you. 

Clare teaches in Movement & you and in two of our postpartum courses, Recovery & you and Breastfeeding & you.

Emi teaches in two of our movement courses, Movement & you and Exercise & you. She also teaches in our postpartum course, Healing & you. 

Amy teaches in two of our movement courses, Movement & you and Yoga & you. She also teaches in two of our postpartum courses, Recovery & you and Healing & you. 

we’ve been told

Teacher Testimonials
alex testimonial
MARIA TESTIMONIAL

Irresistibly low price for a reason

You are amazing. You are a mom.

You are strong and you deserve to know how to move and care for your body after it has given birth and get back to doing the things you love, that make you you without pain.

We desperately want you to have that precious information.

So you can get the entire program 

… for only $288

That’s right. You get the entire 8-hour expert-taught program for less than you spent on that fancy bottle sterilizer that you never used 

You could go to a personal trainer, a physical therapist, a yoga class, a breath coach and a meditation teacher. Not even pricing the time it would take you to schedule all of this, arrange childcare, take off work, and travel to these 5 appointments.

We are looking at a bare minimum $525 for one session with each specialist.   

 

THINK OF IT ANOTHER WAY

Do you have older kids? How much do you spend on their tennis lessons and dance classes? Doesn’t your body deserve some attention too? You know that answer to that one, mama. 

And after this course? You’ll be confidently moving, stretching, running, and lifting, and most importantly, you will feel good in your strong, mom-bod.

 

You are...

Driven

You are ready to learn the exercises, the movement patterns & the postures that protect and strengthen your body.

Curious

You want to understand all that your body went through in pregnancy and in birth and how to take care of yourself now that you are a mom.

Future-looking

You know that investing the time and energy now with a postnatal workout plan will lead to sustainable changes in your life.

Strong

You want to carry your baby, then toddler, on walks in the woods without the back pain, the worry and the leaking pee.

Ready to begin
curious?

You might be wondering

Who is this for?

All women who have given birth and are ready to take care of their body and get back to their pre-pregnancy shape and strength. We have three different postnatal workout plans: Movement & you is step 1, if you have recently given birth or still have any incontinence, heaviness, or diastasis recti- this is where you need to begin. Yoga & you is  for women at any time – pregnancy, postpartum and beyond. Exercise & you is only for women who can pass our self assessment and fitness test.

I had my baby 3+ years ago, is it too late for me?

No! Pelvic floor dysfunction can occur 20 to 30 years after childbirth if the pelvic floor only partially recovered. On that note, they are likely to occur many years later – 1 in 2 women over the age of 60 suffer from a pelvic floor disorder and women who have given birth are 2 to 3 times more likely to have issues than women who have not given birth. So, you better make sure things are healed up and strong now!

I had a c-section, so my pelvic floor is just fine, right?

You are indeed less likely to have pelvic floor dysfunction as compared to women who gave birth vaginally, but our postnatal workout plans are not just about the pelvic floor. You will work to heal diastasis recti – a physical reality for any woman who was pregnant. You will learn to properly lift grocery bags and toddlers and do follow-along workouts with a personal trainer and yoga instructor specialized in postpartum. 

What if I live in Switzerland and already did my physical therapy reeducation?

Good for you! These postnatal workout plans are still for you. It is for any woman who has given birth and is committed to her future self. It is not just for now. You will learn habits for post-birth body strength to implement for the rest of your life.

I don’t have an ab gap or any leaking pee, can I learn anything from the course?

Yes, you can learn to meditate, do yoga flows for energy, and follow along workout routines for regaining strength. Our courses are not only for women who have lingering problems, our postnatal workout plans are for all women who have given birth.

I have more questions – how can I get in touch?

Shoot me an email, erica@andyoueducation.com, I would love to answer them!

from birth to exercise

From the Start

Postpartum plus return to movement

Check out our newest course, From the Start, which includes our 2 most comprehensive courses for postpartum and movement, Recovery & you and Movement & you, together at 20% off

From the Start

$ 268

From birth to back to exercise, this course has everything you need. It includes our two most comprehensive courses: Recovery & you and Movement & you. It is over 6 hours long with short video learning, lots of audio tracks and download cheat sheets to fit into your busy mom life. You will learn the timelines for recovery and back to movement and exercise for vaginal and cesarean-section birth, the physical impacts of pregnancy and birth, foods to help your healing, sophrology sessions and yoga nidra to improve your sleep and calm your nerves. You will have access to yoga classes to reconnect to your body, and workout sessions to get you moving again while caring for your changed body. You save 20% by buying this pack. You have access for life, for all babies to come.

  • Postpartum timelines for recovery from vaginal and cesarean births with guidance on physical symptoms and acceptable movements
  • Physiological changes in the golden hour, the first few days and for cesarean-section mothers
  • Overview of the impact of pregnancy on your musculoskeletal system
  • Review of the possible tissue dysfunctions caused during childbirth and care therapies
  • Adaptations that you can try to manage pain on your own and warning signs for when to seek help
  • Ayurvedic Postpartum Care Foundations and Therapies
  • Preparing your nest and support team
  • Belly Binding: What it is, Why it is important and how to do it
  • Sophrology Session: Breathing for Healing
  • Reconnect to your Breath, 25 minute yoga class
  • Basic nutritional needs and vitamins to consider, recipes for nourishment in postpartum from Ayurvedic Practice (ghee, milk tonics, laxatives)
  • Herbs and their healing properties including how to prepare a sitz bath or foot soak
  • Remedies and prevention for postpartum hair loss
  • Anatomy and function of pelvic floor and core canister to understand the effects of pregnancy and birth on your body
  • Functional movements for force & form transfer
  • 5 core movement patterns for daily life with levels of progression
  • Glute & Core 15min follow along workout to reinforce the 2 most important muscle groups for new moms
  • Full-body timed 20min workout
  • Sophrology Session: Mood Lift
  • Sophrology Session: Tension Release
  • Sophrology Session: Heart and Energy Connection
  • 5 min yoga flow to fit into any day
  • 10 min power yoga class
  • 20 minute energizing yoga practice

BONUS PACK: Learn from a personal trainer how to do 360 breathing, pelvic floor contractions and compressions.  Learn from a physical therapist how to assess your diastasis recti, incontinence and C-section scar mobility. Learn how to perform all the moves that you will actually be doing in your daily life - push a stroller up hill, lift heavy items, get your baby out of the bath and out of the crib, get up off the floor. An upper body opener yoga class because all new parents are a bit too hunched over, and this will help!

Accessible for life, one time payment