Complete Post-Natal Program and Beyond
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Before You Get Started

Welcome to Before You Get Started
Frequently Asked Questions
Diastasis Recti
Energise and Thrive

Welcome to Your Energise & Thrive Section
Avoid the worst form of Torture!
The smartest way to catch up on sleep
Energy Boosting Tip
Another Energy Hack
What is the one thing you cannot live without?
Foods That will energise you
One of the basic needs after air!
Foods that will zap your energy
Are you going to be the first Mum that doesn't do this?
Find Your Tribe
Its more than just a hot bath and a spa weekend.
How full is your glass
3 Simple Words You Need To Truly Believe.
Top Tips for you Baby and Breast Feeding
You and Your Hormones - Who Are You Now? And Why This is SO Important
Products for your baby
Vaccinations Conversations
Rest, Relax and Restore

Welcome to Your Rest, Restore and Relax Section!
The 7 Types of Rest .pdf
Welcome to the Silva Method Mediation.
A meditation to help you drift of to sleep or use for your nap time!
Learn how to get the full benefits of meditation in under 1 MINUTE!!!
Release your spine ease your back tension.
Release your shoulders
Shoulder release with a tennis ball
Stimulating Balls
Pandiculation
Pandiculation with a extras!
Glorious Glute Stretching
A muscle that always gets missed!
Quad Stretching
Hamstrings Stretches.
Lower body Leg Stretches
35 min - Lovely evening stretch and meditation class for you
30 min Stretch and relaxation class
30 min - Mobilising and Stretch Class
Pelvic Floor, Breathing and Fundamentals

Delayed 1 days

Welcome to your Pelvic Floor and Core Section
What 50% do you want to be?
Pelvic Floor Myth
Are you engaging it properly?
How do you breathe?
Why we need to pay some attention to your Diaphragm
Posture and Pelvic Placement
Why your Pelvic placement is super important
Breathing Exercises that will connect your Pelvic Floor and Abdominals.
Domes and Fingers! I hope you are intrigued?!
Your first Pelvic Floor Exercise that you can do anywhere!
Pelvic Floor Part 2 the lift and your coloured objects
Session 3 - Pelvic Floor Part 3
4mins - Bonus spiritual practice more on the Yoni Egg
Laying an Egg!
Glutes have to be part of the journey
Struggling to create the Pelvic Floor habit?
Putting it altogether.
10 mins Mothers Hip (12:18)
10 Minute Pilates and Core Workouts

10 mins Shoulder Stability (9:58)
10 mins Side lying. (11:01)
10 mins - Abdominals & Glutes (11:37)
10 mins Bridge, Ab's and Spine
10 mins Therabands and Arms
10 Mins Soft Ball
10 mins Standing Arms and Squats
10 mins Abs and Abs
Strength and Stabilise Level 1

Delayed 14 days

Welcome to Your Strength & Stabilise Section
Session 9 - Level 1 Pelvic Stability!
Hands & Knees Level 1
Glutes and your Pelvic Floor!
The Perfect Pelvic Floor Squat
Session 17 - Side Lying Pelvic floor & core
Standing Workout for your Pelvic Floor & Core
Strength & Stabilise Level 2

Delayed 28 days

Session 11 - Level 2 Pelvic Floor Stability
Hands & Knees Level 2
Session 13 - Pelvic Tilt challenges!
Session 15 - Standing Workout for your Pelvic Floor & Core
Strength & Stabilise Level 3

Delayed 35 days

Session 16 - Level 3 Pelvic Stability and Core
Session 20 - PF- Hands & Knees Level 3
Session 22 - Theraband!
Get Your Sweat On

Delayed 35 days

Welcome to Get Your Sweat On!
7 mins - Arm Focused
7 minutes - All Round Body!
It is only 7 minutes
7 mins Legs & Arms
7 mins Lunges and Ab's
7 mins Jumping Jacks
Arms abs and Jumping Jacks
Jumps and punches
Interval Training - Lunges
Interval Training - Move your spine
Interval Training - Mountain climbers
Interval Training- Bunny hops and planks
Interval Training - Star Jumps
Beyond Post-Natal

Delayed 48 days

Welcome to your Beyond Postnatal Section
7 Fundamental Exercises
Level 1 Squats
Loading Squats
Level 1 - Lunges
Level 2 - Lunge
Push Up and Plank Alignment
30 mins - Left & Right Balance
30 Mins - Balance and Legs
30 Mins - Hip opening and Leg Focus
30 Mins Gentle BUT Effective Leg Focus
30 Mins - All round Feel Good Class
30 Mins - Arms, Shoulders and Back Strengthening
30 Mins - Weights and Bands Arms & Legs
30 Mins - Sequential Movement
30 Mins - Back & Core Focus
30 Mins Abs Pelvic Stability
30 Mins Soft Ball & Abs
30 Mins - Pelvic and Shoulder Stability
30 Mins Back, Core & Planks
BONUS SECTION - Diastasis Recti

Welcome to The Diastasis Recti Restore Section
Wrapping Level 1
Wrapping Level 2
Core Connection & DR Repair
Hands into thighs Bracing

Get Your Sweat On

My program includes pre-recorded HIIT style workouts, programmed with postnatal women in mind to allow for safe and effective movement at your own pace.

Short on time? perfect these workouts are between 7-10 minutes long.

14 Lessons