I SEE YOU. 

You’ve been in the thick of newborn life, running on caffeine and 4-hour stretches of sleep (if you’re lucky), giving everything you have to your new baby.

You're tired of feeling weak, achy, exhausted and like a stranger in your own body.  

You were excited to get started with exercise at 6 weeks postpartum but you don’t really know what’s safe and don’t want to injure yourself.

Your provider told you to go slow and listen to your body but that doesn’t feel like enough.

You just really want to feel strong in your body and daily life again.

To put yourself back on the priority list.

You just don't want to commute to a gym, do something that will drain your already-low energy tank, or set yourself up for something unrealistic.

You’re in the right place.

A Program that GETS you.

Rebuild After Baby isn’t some generic fitness program that’s just “safe” for postpartum. It is DESIGNED for postpartum.

Big difference 😉

All those changes your body made during pregnancy? The postural changes, hormonal changes, abdominal separation, and pelvic floor changes don’t automatically go away after you deliver your baby.

The workouts are specifically designed to correct these common changes so they don’t show up as back pain, leaking, painful sex, or other un-fun symptoms that make motherhood a nightmare. 


Rebuild After Baby was created to eliminate the guesswork around returning to a fitness routine that will help you not only to regain strength lost in pregnancy, but restore your body to a functional, pain-free, energized state! 

You will get stronger. You will gain confidence. You will feel more like yourself again, very soon.

I’ve seen too many moms…

❌ Get right back into their pre-pregnancy workouts when they’re cleared, only to injure themself a few months later

❌ Feel “fine” and neglect to rehab their core, but wind up leaking when they sneeze

❌ Wing it with random online workouts but wonder why they have back pain

❌ Burn out from trying to do too much, too soon

❌ Follow the advice of their provider to just “take it slow” but don’t really have a clear plan that progresses


It’s important to remember…

Your body has significantly changed.

Your life has significantly changed.

Your workouts MUST also change.

This doesn't mean you won’t get back to where you were (or perhaps even better than) before…

This simply means we have to peel back the layers and rebuild from the ground up in order to have the foundation of strength needed for things like heavy lifting, running, jumping, and the ever-awkward car seat carry!

Following my 3B postpartum fitness framework - Base, Build, and Beyond - I take you through 5 distinct levels of workout programming, each one building on the last. You set the pace, so the challenge increases only when YOU are ready.

The best part? It’s built for mom life.

You don’t need a gym. Just some dumbbells and 20-30 minutes, 4x per week. Perfect for squeezing in during nap time or tummy time.

2 Program Options

‼️Special Interest List Pricing! Use Code ‘LIST100’ to save $100 through 9/5.

 
 

What’s Inside:

  • Self-paced Workout Plan designed for moms between 6 weeks and 6 months postpartum just getting back into a fitness routine

  • 5 Levels of Programming that build upon one another so you’re progressively overloading your muscles while preventing injury and burnout

  • Efficient Follow-Along and Self-Paced Workout Formats (all 20-30 minutes) so you can either workout alongside me for motivation and cueing, or do at your own pace!

  • Balanced Weekly Plans with 3-5 workouts in each level based on my MOVE method — Muscle (strength), Optimized Core (core/pelvic floor work), Versatile Movement (mobility) and Endurance (cardio)

  • Built-In Modifications and progressions to tailor all movements to your fitness and energy level and you never leave a workout feeling depleted or unchallenged

  • Resource Hub with short educational modules to help you understand warning signs, connect to your core and pelvic floor, troubleshoot pain/symptoms, learn c-section scar massage, and more!

  • Lifetime Access to all program content and materials (including future updates) 

  • Easy to Use App for access to your workouts anywhere, anytime

You’ll progress through my 3B Methodology:

  1. BASE - You’ll establish consistency and a solid base of strength with foundational movements and education that helps you feel safe and reassured.

  2. BUILD - This is where the challenge of the workouts increase with more compound movements, increased muscle overload, and progressions in core/pelvic floor work. You will build both strength and endurance in this phase.

  3. BEYOND - Here you’ll begin to add impact in addition to continuing to build strength and core control. You’ll feel a lot like yourself again at this point!

By the end of the program you WILL…

✔️ Feel stronger and move better in daily life - lifting, wearing, and carrying your child with ease

✔️ Actually feel (and probably see) muscle on your body again!

✔️ Feel confident that you’re not going to pee your pants when you sneeze

✔️ Have more energy to enjoy motherhood more

✔️ Start to run, jump, lift heavier things or whatever fun goals you have set for yourself

✔️ Be so stinkin’ glad you committed to yourself, instead of putting it off

 

Hey mama! I’m Nicole!

Mom to 3 little ones and founder of Strong Mama Wellness. 

As a Certified Exercise Physiologist with a Degree in Exercise Science, I actually struggled BIG TIME after my first baby.

I was blindsided by an unexpected C-section delivery which truly rocked me to my core, pun intended. In the weeks to follow, I felt like a stranger in my own body. I’d lost a lot of muscle, felt weak and unstable, and peed myself all over my hospital bed (true story).

The coming weeks were ALL about the baby (rightfully so) and I kind of lost myself. Back pain developed from holding and wearing my baby so much. I didn’t devote much time to myself at all. I was running on E and in survival mode.

By the time my 6 week postpartum visit rolled around, I desperately needed to prioritize my body and recovery. But the advice I got from my provider at the time to “take it slow” and “listen to your body” was less than helpful.

Around this same time, I was finishing up my pre/postnatal fitness certification and could thankfully apply the tools to my postpartum journey. I started with the bare basics and built up my foundation of strength again. I built a connection with my core and pelvic floor. My symptoms went away and I felt capable throughout all my daily tasks.

I continued to build the challenge to eventually get back into running, HIIT, and all the things I enjoy. Since then, I’ve gone on to have 2 more cesarean deliveries. Each time, I’ve felt more confident than the last in my recovery process.

Aside from myself, I’ve helped dozens of women return to fitness postpartum in a way that supports their recovery, keeps them symptom-free, and feeling stronger than before.

What Other Mamas Are Saying About Rebuild After Baby…

Ready? Let’s do this.

‼️Special Interest List Pricing! Use Code ‘LIST100’ to save $100 through 9/5.

 
 
 

Rebuild After Baby is FOR YOU if…

  • You’re self-accountable and thrive on a plan without needing external influence to stay motivated

  • You are cleared for exercise and just getting started with your postpartum fitness journey (6 weeks to 6 months postpartum or beyond)

  • You consider yourself at least an intermediate level exerciser - you've done some strength training in the past 

  • Your main goal is to feel stronger in this version of your body while being sure to heal your core and pelvic floor

  • You’re ready to get out of survival mode and start feeling like yourself again


Rebuild After Baby is NOT FOR YOU if…

  • You want to “bounce back” into your pre-pregnancy body as well quickly as possible

  • You've never done strength training

  • You could care less about your core and pelvic floor

  • You can't see yourself making time for at least 2-3 30-minute workouts most weeks

 

Get Started in 3 Easy Steps!

STEP 1 - Purchase Rebuild After Baby program of choice (2 level options)

STEP 2 - Download the Strong Mama Wellness Training App When prompted and Access Your Program (in the ‘my content’ tab)

STEP 3 - Get Started! Begin with the assessments and trainings in the ‘Start Here’ Section of the resource hub, and then begin with Level 1 workouts when you’re ready.

This program is entirely self-paced, so you have a balanced structure with plenty of flexibility for life, kids, and looong nights.

Answering Your FAQs

  • We keep equipment minimal to make this as accessible as possible.

    • Dumbbells (light, medium, and an optional heavy set for you) with room to grow

    • Bench (can sub a chair)

    • Recommended but not required: Resistance bands (mini loop and long band with handles)

  • I find most postpartum moms want to workout at home, but you can easily complete the self-paced version of each workout at the gym.

  • There is both a follow along video coached by me and self-paced version with exercise demonstrations for you to do at your own pace.

  • Anywhere from 10-15 weeks to work through all 5 levels of programming. I recommend spending 2-3 weeks in each level.

  • Geared toward early postpartum mom, the workouts will start basic and build in challenge and intensity as you go. Must have at least some strength training experience and feel comfortable with squats, hinges, rows, etc. More advanced exercisers can take the progressions I give you to increase the challenge.

  • For the lifetime of the program or, at minimum, 12 months.

  • Yes. While it's mainly meant for those who are just starting to exercise again, moms have gone through this program up to 14 months postpartum and experienced great results.

  • Most workouts are 25-30 minutes with some of our mobility and core workouts clocking in between 15-20 minutes.

  • Absolutely! C-section modifications are given in the workouts and you'll also get access to scar massage and desensitization education.

  • I want you to be completely satisfied with your purchase! Should you determine the program is not a good fit for you, you will have 2 weeks from the date of purchase to request a refund and your access will be removed. You can reach out to me at nicole@strongmamawellnessco.com. We do not allow refunds after 2 weeks post-purchase.

  • Pick right back up where you left off! Postpartum is messy and it won't be linear progress. I designed this program to be self-paced versus a hard start/end date so you can have flexibility built in to complete on your own timeline.

  • You'll have a mix of strength training, core/pelvic floor work, mobility, and cardio.

  • Rebuild After Baby is broken into 5 levels, each one building on the last. Each level contains 3-5 workouts and a recommended/sample weekly schedule. I recommend repeating that weekly schedule for 2-3 weeks before advancing to the next level. This structure allows you to master the movements and build strength before adding intensity.

  • Send me an email: nicole@strongmamawellnessco.com

 

You ready to get started, mama?!

‼️Special Interest List Pricing! Use Code ‘LIST100’ to save $100 through 9/5.