For the mom who used to feel strong in her body…
Feel Strong, Capable & At Home In Your Body Again.
If postpartum has left you feeling weak, disconnected, or afraid to move the way you used to, you don't have to guess your way back.
The Postpartum Recovery Program gives active moms a personalized, Pelvic Floor PT-led recovery plan to address what's holding them back, rebuild full-body strength, and confidently return to the movement and life they love.
For moms 1+ months postpartum • 100% virtual • Personalized Pelvic Floor PT-led support
I finished a 10K run 2 months into the program! I would've never imagined getting my core coming back to life. I feel more stable and strong and I'm enjoying the process of getting me back!
— Brittany, Mom of 2Hey Mama, You Probably Never Thought You'd Be The One Afraid To Trust Your Body.
Before baby, you were active.
You lifted. Ran. Took the hard workout class. Hiked. Played sports. Or simply moved through life without questioning what your body could handle.
Then you had a baby.
And suddenly, things that used to feel easy don't.
Maybe you leak when you run or sneeze.
Maybe your core feels weak or disconnected.
Maybe pelvic pain, diastasis, C-section discomfort, heaviness, or painful sex has you wondering what's actually going on.
Or maybe you can't point to one symptom at all.
You just don't feel like YOU in your body anymore.
And the hardest part? You don't know whther you should rest, strengthen, stretch, do Kegels, start working out again or wait longer.
As a 3X mother, doctor of physical therapy, pelvic health specialist, and virtual birth prep + postpartum coach, I know that another random postpartum workout is the LAST thing you need.
You need to know what your body needs to get strong again.
You never pictured yourself as the mom who didn’t “bounce back.” And yet here you are — frustrated, done with piecing together random workouts, and ready for a clear, expert-driven plan to put you back together the right way.
You’re not crazy.
You’re not broken.
You’re not stuck this way.
You just haven’t had the roadmap — until now!
I KNOW you didn’t sign up for motherhood to feel like a broken version of yourself.
Imagine this instead
Moving through your day with energy and strength — chasing, tickling, wrestling, and saying “yes” to play without hesitation.
Working out with confidence — no fear of making symptoms worse, no second-guessing every move.
Freedom from leaks, back pain, heaviness, or that nagging weakness in your core and pelvic floor.
Feeling not just like your “old self,” but like a stronger, more capable version — because this time, you have a clear, expert-designed plan that actually works for your postpartum body and your real mom life.
Welcome to the ONLY Postpartum Recovery Program you’ll ever need.
This 3-month program is designed to heal your body from the inside out, safely guide you back to exercise, and get you feeling like you again—without the BS advice, insurance runaround, or one-size-fits-all apps.
Here’s why it works:
It’s fully customized – Your body is unique. Your recovery should be, too.
It’s virtual and flexible – No clinic waitlists or babysitters required.
It’s the whole picture – Pelvic floor, core, strength, mobility—because it all matters.
It comes with real support – Weekly check-ins, 1:1 guidance, and accountability so you actually follow through.
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"I feel so much more control in my core and whole body. Reminding myself of the mantras in my workouts have helped my mental health too."
— Erika, 34yr-old Mom of 1
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"The biggest change I felt and saw was in my core. Every week I felt stronger and more in control of my ab muscles. By the end of the program, I felt so proud of my body!
— Alicia- 33
How Does this Work Exactly Dr. Natalie?? Here’s A Sneak Peek Inside the Program
A Sneak Peek Look Inside the Postpartum Recovery Program. Click the video to UNMUTE👆🏼
Let's talk about where your body is now, where you want to get back to, and what your personalized path forward could look like.
You’ve already invested. Trainers, boutique classes, apps, even medical visits. But none of it has given you the complete recovery you deserve.
Stop Wasting Time (and Money) on Half-Solutions
You Don’t Need:
Trainers + Studios — They kept you moving, but didn’t rebuild your deep core and pelvic floor like a doctorate-trained expert would. You walked out sweaty, but still have problems.
Cash-Based or Insurance PT — Expensive, impossible to make consistent appointments, and focused on checking boxes, not delivering full recovery. You got a few exercises, but no big-picture plan.
Apps + Free Workouts — Cookie-cutter, impersonalized, and left you guessing if you were even doing them right. Or you got hurt pushing yourself too hard without guidance.
Random Advice + Kegels — Quick tips or “magic solutions” that didn’t target the root cause — sometimes even made things worse.
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"My healing has gone SO MUCH FASTER after baby number 3 with your help. I honestly feel better and stronger after this third baby than I did after my first!"
— Yasmin- 32
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I feel like I've learned so much more than how to heal and exercise again. I feel like I've gotten a piece of ME back that I've really missed."
— Heather - 35
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" I love that I can go to the park and play hard with my kids while wearing my baby and no be worried about my back hurting or leaking in public. Feels so freeing!"
— Amanda- 30
This program was built for you if…
You were active before baby and miss feeling strong and capable.
You're 1+ months postpartum and don't trust your body the way you used to.
You're experiencing leaking, weakness, pain, diastasis, heaviness, C-section discomfort—or simply feeling “off.”
You want to exercise again but aren't sure what your body is actually ready for.
You're done piecing together random workouts and want an expert to tell you exactly what your body needs.
Most importantly: you don't just want your symptoms managed. You want your strength and confidence back.
Let's talk about where your body is now, where you want to get back to, and what your personalized path forward could look like.
This is How We Get You Results: Four Phases of Your Recovery
Phase 1- Awaken: Restore & Reconnect
IN THIS PHASE YOU’LL LEARN:
How to understand where your core and pelvic floor are at in their recovery after pregnancy and birth
How to gently awaken your core and pelvic floor, establish foundational movement patterns, and begin healing from the inside out.
Decrease back tension and tightness in your body to pave the path toward strengthening
Phase 2- Affirm: Rebuild & Strengthen
IN THIS PHASE YOU’LL LEARN:
How to use personalized recovery tools to get a grip on your pelvic pain, leaking or c-section scar mobility
How to progressively rebuild your strength, improve posture, and address imbalances to prepare your body for higher-intensity movement.
How to stack habits to rebuild rhythms of taking care of yourself now that you also have a little human to take care of.
Phase 3- Arise: Functional Strength & Stability
IN THIS PHASE YOU’LL LEARN:
What you need to do to conquer whatever symptoms are still lingering and nip them in the butt for good!
How to train your body for real-life demands—lifting, carrying, and moving with confidence, without pain or weakness.
How to reclaim your confidence around intimacy again.
How to create a plan to get you back to the things you love without fear of getting hurt- running, pickleball, hiking. and beyond.
Phase 4- Ascend: Thrive & Return to Full Activity
IN THIS PHASE YOU’LL LEARN:
How to challenge the strength you’ve built with dynamic functional movement.
Whether it’s running, lifting weights, having vibrant pain-free sex after baby, or just feeling like yourself again, this phase ensures you’re fully prepared for long-term strength and health.
At Every Phase YOU ALSO GET:
The Recovery Tool Belt – Custom recovery strategies including breathwork, self-massage, mobility drills, and mindset coaching to support your journey.
Custom Support & Accountability – Weekly check-ins, direct access to expert guidance, and personalized adaptations to keep you on track.
You know what your body needs, now it's time to show up and advocate for yourself, Mama.
In a world that teaches us we need to put everyone else first- our babies, our partners, our jobs, and our responsibilities- it's time to break the cycle that keeps you and so many moms from living a healthier, stronger, more fulfilled life!
“You can’t pour from an empty cup.”
OUR 4 MONTHS TOGETHER WILL INCLUDE:
Let's talk about where your body is now, where you want to get back to, and what your personalized path forward could look like.
A Fully Customized Recovery Plan
No more one-size-fits-all approaches. Your recovery plan is tailored to your unique postpartum experience—whether you had a vaginal birth, a C-section, or are dealing with symptoms like diastasis recti, pelvic pain, or leaking. This plan evolves with you, ensuring that every step you take moves you closer to feeling strong, confident, and in control of your body again.
Structured Strength Training
Your workouts are designed to meet you exactly where you are—whether you’re starting at day one postpartum or months in and feeling stuck. This isn’t about pushing through pain or jumping into high-impact workouts before your body is ready. It’s a progressive approach that strengthens your core, pelvic floor, and full body in a way that feels sustainable, helping you regain strength without setbacks.
Weekly Expert Check-Ins
You won’t have to navigate postpartum recovery alone. Each week, we’ll check in to assess your progress, adjust your plan as needed, and troubleshoot any struggles you’re facing. This means no second-guessing if you’re doing the right exercises or wondering if you’re healing "fast enough"—I’ll be there to guide and support you every step of the way.
Accountability and Real Support
Let’s be real—motherhood is exhausting, and it’s easy to put yourself last. That’s why you’ll have built-in accountability and real-time support to keep you on track, even when motivation dips. I’ll be in your corner, reminding you why this journey matters, helping you push past mental blocks, and making sure you don’t give up on yourself (even on the hardest days).
Access to my Recovery Tool Belt
You’ll have access to proven techniques like breathwork to restore core function, self-massage to release tension and improve circulation, and mobility drills to keep your body feeling open, aligned, and pain-free. With over 60 videos (and counting) of specialized trainings, these tools accelerate your healing and help you reconnect with your body in a way that feels empowering, not overwhelming.
A Roadmap to Lasting Confidence & Strength
This isn’t just about “bouncing back”—it’s about moving forward into a version of yourself that feels stronger, more capable, and deeply connected to your body. By the end of our time together, you won’t just be "recovered"—you’ll feel at home in your body again, with the confidence to move, lift, and live without hesitation. This is your path to lasting strength, resilience, and a postpartum journey that feels empowering, not limiting.
Let's talk about where your body is now, where you want to get back to, and what your personalized path forward could look like.
BONUS:
KEEP YOUR STRENGTH &MOMENTUM GOING
As if that wasn't enough, you get:
At the end of the 4-month program, you’ll receive a two-week free trial to my Strong Mama Strength Training Group—a space designed to keep you progressing. You’ll get access to custom workouts made by me, designed specifically for busy moms who want to continue building strength, confidence, and energy beyond postpartum recovery.
This isn’t just another fitness group—it’s a supportive community of like-minded moms who are committed to feeling strong, capable, and unstoppable.
Because let’s be real:
It took 9 months to grow a baby. Let’s take your recovery journey to the next level.
Plus, new tools are constantly added to the Postpartum Recovery Program to help moms with whole-body concerns—from neck pain, carpal tunnel, wrist pain, hip pain, and beyond. This is ongoing support for your evolving needs as a mom, because postpartum recovery doesn’t stop at 16 weeks—it’s a journey, and I’m here for every step of it.
Let's talk about where your body is now, where you want to get back to, and what your personalized path forward could look like.
“Cleared” Isn't The Same As Recovered.
Your 6-week appointment answered: “Is there an immediate medical reason you can't exercise?”
It didn't necessarily answer: “Is my body actually ready for the things I want to do?”
That’s what this program delivers.
It’s not about “bouncing back”. I want you to see the light at the end of the tunnel; no more leaks, pain and weakness.
Let's talk about where your body is now, where you want to get back to, and what your personalized path forward could look like.
Sandi, 31
“I’ve never worked with someone so compassionate and willing to work with my own limitations. You have made me feel seen and heard and I’m never afraid to tell you if something isn’t working for me or if I need an adjustment.
You have helped me rebuild strength postpartum while also offering a soft landing pad for this tender season of life. ”
Tools, strategy, and expert support — everything you’ve been missing in one place.
Inside the Postpartum Recovery Program, you’ll have Access to:
01. The Workouts
Three expertly designed workouts each week — short, efficient, and built to fit into real mom life. In just 15–30 minutes, you’ll move from early core and glute activation to advanced, dynamic strength with research-backed progressions. No wasted time, no guessing — just a clear plan that actually rebuilds your body in the places that need it most.
02. Self-Assessment Tools
Self-assessment tools that put you in control- a clear core check for diastasis, pelvic floor testing to uncover what your body truly needs (spoiler: not just Kegels), and mobility screens that reveal imbalances holding you back. Precise insights, so your plan is as unique as your body.
03. Mobility & Mama Rehab Library
A full Mobility & Mama Rehab library with expert-guided routines to restore breath, unlock your core, and release tension where moms need it most — neck, shoulders, hips, back, wrists, even carpal tunnel. Targeted relief and lasting strength, all in one place.
04. Pelvic Floor Healing Tools
Pelvic floor and postpartum healing tools that go beyond the basics: expert techniques for prolapse, C-section and perineal scar recovery, breathwork to restore core stability, and guidance to rebuild comfort, confidence, and intimacy in your body
Let's talk about where your body is now, where you want to get back to, and what your personalized path forward could look like.
Right now, you have a choice. You’ve invested before — trainers, classes, appointments, programs — but none have given you the complete transformation you want.
Because you’re not looking for “good enough.” You want to feel like yourself again- strong in your core, confident in your body, present with your family, and powerful in your work. You want energy, stability, and strength that carry you through long days at the office and late nights at home. You want intimacy to feel natural and alive again — not like another box to check.
This program is the only place that rebuilds you fully- body, mind, and confidence. Not just to stop leaking or patch symptoms, but to restore your strength and make you the engaged, powerful, and sexy woman and mother you know you are.
Your health isn’t optional. It’s the foundation for everything else you’re building — your family, your relationships, your career. You’re ready to put in the work. What you need is the right system, the right expertise, and the right plan to get you there faster.
And that’s exactly what this program delivers.
Let's talk about where your body is now, where you want to get back to, and what your personalized path forward could look like.
ABOUT ME:
I combined my clinical expertise in pelvic floor rehabilitation with functional strength training to create the personalized recovery process I desperately needed myself—one that bridges the gap between being “cleared” and actually feeling strong, confident, and at home in your body again.
Today, I help moms stop guessing their way through recovery and build a plan around their body, their symptoms, and the life they want to get back to.
You don't have to accept feeling weak, disconnected, or limited as your new normal. There is a path back to feeling like you and I'll help you find it.
I’m a Doctor of Physical Therapy, Pelvic Health Specialist, lifelong athlete and a mom who knows firsthand what it feels like to stop trusting your own body after birth.
After my second baby, I thought my background in pelvic health would make postpartum recovery easy.
Instead, I experienced leaking, painful sex, ab separation, tearing, back pain, numbness, and a complete disconnect from the strong, capable body I knew before motherhood.
Then, at six weeks postpartum, I was simply “cleared” for exercise and intimacy with no real roadmap for how to actually recover.
I wanted to feel strong again, but every attempt to return to exercise seemed to set me back.
That experience changed the way I approach postpartum care entirely.
The Postpartum Recovery Program
Inside the program, you’ll get:
Weekly Postpartum Workouts:
3 x Personalized Postpartum Workouts every 2 weeks optimized for your recovery (24 x 30-minute workouts) from a pelvic floor expert.
(value of $2000)
Weekly Check-Ins & Daily Support Access:
Expert support in your pocket. No waiting for clinic visits to get your questions answered. Support and accountability when you need it.
(Value of $2400)
Complete Mama Rehab & Mobility Library
Self-assessment tools, dozens of mobility videos, pelvic floor education, c-section scar rehab, self-rehab videos, and more
(Value of $3000)
Monthly In-Depth Progress Calls:
Connect with a more holistic approach to fine-tune your program, and overcome barriers in your life as a new mom to guide you toward the mom you dreamed of becoming.
(Value of $1000)
TOTAL VALUE: $8400
(But you won’t pay anything close to that!)
Your complete postpartum recovery is
JUST a $2,000 Investment
with flexible payment plans,
pay-in-full savings,
and HSA/FSA options,
so NOTHING stands between you and the results you deserve.
Let's talk about where your body is now, where you want to get back to, and what your personalized path forward could look like.
FAQs
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It is a minimum 12-week commitment designed to guide you safely through postpartum recovery and back to strength. Some moms need more time to reach their goals (HELLO it takes 10 months to make a baby!) so I provide affordable Alumni continuation care as needed. Most most reach their goals between 3-6 months.
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Perfect! This program includes specific recovery tools for C-section healing, scar mobilization, and core rebuilding.
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Yes! Its not only safe, its made to heal! Everything is tailored to your symptoms, and we progress you safely so you don’t make things worse.
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This program is made for busy moms. Expect short, effective workouts (15-30 minutes), plus recovery tools you can do anytime.
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YES! Unlike an app or DIY programs, you get weekly 1:1 check-ins with me, personalized adjustments, and full access to me for questions and support.
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No, but you can use HSA/FSA funds. This is an education-based coaching service, so superbills cannot be provided.
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The full investment WAS originally $2000, but I have reduced the cost to $1200 and made some changes to make it more accessible and affordable for moms without losing the high quality care you deserve.
There are multiple payment plan options (2, 3 and 4+ payments) and you’ll receive a $200 discount if you pay in full.
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You can begin as early as 2 weeks postpartum. We’ll go over your specific birth and recovery story to determine what works best for you.
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Absolutely! This program focuses on strength, mobility, and pelvic floor function, which are crucial at any stage postpartum. Healing is never “too late.” I’ve helped moms years postpartum reclaim strength and confidence in their bodies.
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Many of my clients have already tried the lower-cost, less-support approach, and they always come back to this program. The program is highly personalized, and the level of support I provide is key to ensuring your success.
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Absolutely! Many moms in this program have worked with an in-person PT simultaneously. Some find that my approach is more thorough, while others use it to complement their in-person care. This program is holistic and covers aspects not typically addressed in a traditional clinic setting.
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If you’ve made it this far, you already know this is what you need. But if you still have questions, send me a DM on Instagram, or book a discovery call and we’ll work through them together.
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Every healing journey is unique. Some moms experience full resolution of their symptoms, while others take longer (remember, you were pregnant for 9 months—it takes time to heal). If you’re not seeing progress, it could be due to underlying health factors outside my scope. When this happens, I help moms get connected with the right professionals for additional support.
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There are no refunds, but I offer a 2-week grace period to try the program and discontinue if needed.
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This isn’t a want—it’s a need. Your health impacts your ability to show up for your family, and prioritizing your recovery benefits everyone. If cost is a concern, discuss how you can figure it out together—payment plans, budgeting, or using HSA/FSA funds. Investing in your well-being is one of the best investments you can make.