Empowered Mama
Postpartum Rehabilitation Course
A transformational 6 week online course to make you feel strong and connected to your body
Are you ready to feel stronger physically, mentally, and emotionally after childbirth?
Maybe you have tried to prioritize your self care, and you know how important it is to do so, but you just can’t seem to make the time and build the routine.
You feel depleted, like your body isn’t yours, and like you are giving to everyone in your life except yourself. You know that now is the time to get the support you need so that you can feel stronger in your body, more resilient in your mind, and more emotionally stable.
When you make the time for self care, you are able to care for those you love more fully.
You’ve been struggling with the adjustment of bringing a new life into this world. It take so much out of you that you hardly recognize yourself. You feel exhausted, easily irritated, and depleted. You are so in love with your new baby, and want to give them the world, but in the meantime finding the time to show up for yourself often ends up at the bottom of the list.
Yet you know how good it makes you feel and although you’ve tried to make yoga and movement a part of your life, you just can’t seem to stay consistent.
This lack of self care is affecting your physical, mental and emotional state. You’re physically hurting and tired, you’re finding it hard to connect with the people you love, and you find yourself being dragged into a negative spiral.
You know you need to start prioritizing YOU, and you’ve tried a few times to set aside the time, but it’s just not enough. You’re finding it so difficult to make the time, to build the routine, and you lack accountability.
You’re ready to get the support you need, to start filling your own cup up and taking care of yourself, so that you can be the best version of yourself for the ones you love.
Here’s what’s possible when you enroll in the Empowered Mama - Postpartum Rehabilitation Course.
Discover how an intentionally built routine can help you heal front the inside out.
This is your opportunity to finally feel strong in your body, to slowly and steadily build strength in your pelvic floor and core, to feel the mental and emotional benefits of prioritizing your health and wellness, with support, community, and accountability.
This is the only online course that meets you where you’re at, and slowly and steadily brings you to where you need to be. Through intentional exercises, time efficient workouts, and a dedication to mindfulness and body awareness.
Imagine….
being able to feel strong in your body again, no back pain, no hip pain, full of energy, without having to spend hours commuting to generic group classes.
Imagine…
being able to gracefully navigate the busyness of your day and looking after the people in your life, while still finding time to connect to your own inner strength and power.
Life suddenly becomes more enjoyable, you feel happier, healthier, and like yourself again because you’ve finally made a commitment to caring for yourself.
You no longer feel depleted, lackluster, and on the brink of depression and anxiety, because now you have the tools, the community, and the accountability to prioritize your health and wellness.
This journey starts with you moving from feeling frazzled, to feeling focused. From feeling exhausted to feeling energetic. From feeling lost to feeling empowered. From feeling like you don’t recognize your body, to feeling strong, confident, and capable.
The Empowered Mama - Postpartum Rehabilitation Course will guide you on a step-by-step journey so that you can finally feel like yourself again.
This course is composted of five 20-30 minute classes each week, designed to be efficient, effective, and able to fit into your demanding schedule.
We will cover five topics each week that will build on each other, designed to meet you where you’re at, and to heal you from the inside out.
We will build pelvic floor strength through breath integration, targeted exercises, and informational lessons.
Pregnancy and Childbirth take a toll on our pelvic floor strength, but like any muscle, we can build strength and endurance through consistency and specification.
This module will help you heal your pelvic floor, eliminate incontinence, make sex more enjoyable, and will form the building blocks of your abdominal rehabilitation
We will strengthen our core, reduce abdominal separation, and heal back pain through specific postpartum exercises.
One hundred percent of women who carry full term will experience abdominal separation. In this course we will learn how to check for it, specific exercises designed to heal abdominal separation, and how to integrate breath, pelvic floor, and core.
This module will help you heal your core. When we build a strong core we support our spine, reduce back pain, and improve posture.
We will mobilize and strengthen our hips to improve functionality, eliminate pain, and build endurance.
Our hips take the brunt of the weight through pregnancy and delivery, which can leave them feeling weak, wonky, and painful.
This module will focus on the alignment of our pelvis postpartum, and corrective exercises we can do to strengthen our hips, reducing hip pain, back pain, and leading to increased functionality.
We will strengthen and open our shoulders through specific exercises.
All of the baby holding and feeding lends us to a hunched over position, which can take a toll on our shoulders and back.
In this module we will target the shoulders through specific exercises designed to support the ‘opposite of sitting’ shape. We will leave this module feeling more open through our shoulders, reduced back pain, and improved posture.
We will spend dedicated time and attention on restoring our mental and emotional state through restorative yoga and mindfulness.
As moms, we give, give, and give some more. We have a never ending to do list, which can take a toll on our mental and emotional state.
This module will be time for you to relax, practice positive mindfulness, and breath deeply. This is your opportunity to replenish yourself, and fill your cup back up.
The diversity of this course allows you to feel a whole body shift.
About Me!
Hi I’m Emma! I am a mama of two beautiful babes. I know how amazing, how awe-inspiring, how beautiful, and yet how hard it can all be.
When I had my son in 2017, I didn’t know what I was getting into! I struggled with my body changing through pregnancy, and felt a sense of urgency to ‘get my body back’ postpartum.
After child birth, I rushed into exercises my body wasn’t ready for, and as a result suffered from debilitating back pain.
Eventually, I learned how to heal my body through education, practice, and patients.
When I had my daughter in 2021, I knew I had to do things differently. This time around, I went into my postpartum rehabilitation with intention, and a dedication to slowly and steadily heal myself. As a result my back felt happy throughout, I felt more stable mentally, and I was able to build meaningful connection to my body again which left me feeling empowered, stronger than ever, and a sense of personal power.
I built this course, and my approach to postpartum rehabilitation, based on my experience healing my own body, my knowledge as a movement professional, and my work of over a decade helping mamas just like you stay strong and resilient through pregnancy and postpartum.
Making this course has been an absolute labour of love, and I can’t wait to share it with you!
Pricing: $485
This includes:
-over 30 progressive classes designed with intention
-bonus classes including how to check for abdominal separation, and how to connect your breath, pelvic floor, and core
-a lifetime access, so you can save the classes you love, and repeat them as you need
-access to our private facebook group so you can connect with other mamas just like you, be held accountable, and ask any questions that might come up as you move your way through this course.
This is for you if…
You are ready to finally get the support and guidance you need to feel strong and confident in your body again
You want to feel mental clarity, calm, and resilience
You want to have more energy, enthusiasm, and feel capable
This is not for you if…
You’re not ready to commit to yourself
You want to stay stuck, make excuses, and avoid self care
You’d rather blame your situation or others rather than take responsibility and control in order to create change
FAQs
I struggle with incontinence, is this course for me?
-Yes! You will systematically learn how to build strength and endurance in your pelvic floor muscles, which will reduce or eliminate your incontinence! I do suggest consulting with a pelvic floor therapist as well, as they will be able to give you in person support and guidance, and okay you for pelvic floor exercises.
I have no idea what abdominal separation is, is this course safe for me?
-Yes! I will teach you how to check for abdominal separation, and all of the exercises in this course are designed to reduce abdominal separation while building core strength. You will learn so much in this course!
I am suffering from back pain, is this course for me?
-Yes! It is so normal to suffer from back pain through pregnancy and postpartum, but it is also totally healable! When we intentionally strengthen our core, pelvic floor, and hips, and open our shoulders to improve our posture, we support our spine and eliminate back pain! It takes dedication, consistency, and the right exercises, which is all provided in this course!
I am only a couple weeks postpartum, can I still join this course?
Yes! Please get cleared by your doctor first. While this course is designed to be completed in 6 weeks, it is also self paced, so you can start it when you want to, and take as much time as you need. You will have lifetime access!
I am a year or two postpartum already, but still haven’t gotten into a regular exercise routine, is this course for me?
Yes! It is never too late to start! And unless we are intentionally strengthening our core and floor, these muscles will often never properly rehabilitate. Please please please take this opportunity to begin your healing journey!
I am completely new to exercise and never even worked out before I had baby, is this course for me?
Yes! This is a great course to introduce you to exercise! You will learn so much about your body, and how to begin moving it more effectively!
I really want to get into a good exercise and self care routine, but between kids, work, and life, I just don’t think I have the time. Will this course work for me?
Yes! I have made each lesson short and sweet, with 20-30 minutes of intentional movement and information. I would suggest two strategies for managing your time:
Build out a 30 min window of me time that you dedicate to you! This can be in the morning before life starts, or in the evening when kiddos go to bed. If your babe is napping regularly this can also be a great window!
Since there are 5 topics per week, you can combine classes for an effective longer workout. You can do this by doing 2 classes at a time, and setting aside a longer duration when you have more flexibility, like on the weekends, or asking hubby, helper, grandparents, or neighbors to take care of babe a couple times a week so you can fit in your self care.