Postnatal Rehabilitation Program
Super excited that you’re interested in my Postnatal Rehabilitation Program!
COURSE DURATION IS 8 WEEKS
Phase One/Week 1: Education
Understand alignment and breath considerations including core & pelvic floor connection.
Information on what your pelvic floor is, its function, and possible dysfunctions such as Incontinence, Pelvic Organ Prolapse (POP), and Diastasis Recti (DRA)
Learn techniques on how to assess and track your own diastasis.
C-Section scar massage techniques
What is a pelvic floor physiotherapist? and where to find one.
Week 2 & 3:
With your breath work, you will incorporate stretching, body weight movements, and the addition of foam rolling techniques.
Phase Two/Weeks 4-6:
Continuing with the breath considerations and building on body weight movements with the addition of resistance bands will be incorporated. This will continue to activate the core area including hips, low back, and glutes. (aka bum☺)
Phase Three/Weeks 7 & 8:
The last 2 weeks (while still being aware of your alignment and breathing techniques) you will get a few light weight and resistance band workouts to properly transition you into your postpartum workout regime. The goal is to improve your all-around core function, so you can go back to doing the activities you know and love.
Throughout the course of the 8 weeks I will coach you through videos and handouts via password protected Vimeo links and emails. Starting with an in-person or video call consultation before you begin, then weekly text check-ins from there. All so you will receive two 20 min video call check-ins to make sure you are on track and eliminate any confusion.
You will always have access to the program videos and email content. This will allow you to use them for your next pregnancy, if that’s your plan. The exercises themselves will take you about 15-20 mins, 3-5 times a week. Knowing that your time is limited, you have the option to break them up and do half in the morning and half at night.
Recap. Whats Included?
- PRIOR TO PURCHASING THERE’S A FREE INITIAL IN PERSON OR VIDEO CALL CONSULTATION
- 8 WEEK PROGRAM: COACHED AND GUIDED BY MYSELF THROUGH VIDEO CALLS, EXERCISE LIBRARY, EMAIL AND TEXT
- LIFE TIME ACCESS TO PROGRAM CONTENT
- 2 PRIVATE 20 MIN VIDEO CALLS WITH A 3x CERTIFIED POSTNATAL COACH (ME)
- EDUCATION ON THE LATEST AND UP-TO-DATE POSTNATAL CONCEPTS AND RECOMMENDATIONS: BREATH, ALIGNMENT, INCONTINENCE, DIASTASIS (DRA)
- SCAR MASSAGE TECHNIQUES
- DRA ASSESSMENTS
- STRATEGICALLY PLANNED OUT EXERCISES DESIGNED SPECIFICALLY FOR YOUR GOALS
- REFERENCES TO PELVIC FLOOR PHYSIOTHERAPISTS
Knowing that this information is so very important, and wanting you to have access to it, I am offering the program for
To book your free initial consultation or if you have any questions please email, call or text!
Thank you so much for thinking of me as your postnatal coach.
Kate Lalane Redford
FREQUENTLY ASKED QUESTIONS
WILL THIS GET MY PRE-BABY BODY BACK?
This being a rehabilitation program there is more focus to returning to function than specifically weight loss but it may be an added side effect. I cannot stress this enough; your body just went through a lot, physical and mentally. Whether you delivered vaginally or C-section there are specific steps to take to make sure you heal properly. You will work on alignment, breath and core stabilization exercises that will strengthen you from the inside out. It is designed to teach you the proper strategies so that you can go back to doing the things you love. Whether you’re wanting to start or good back to a weight lifting program, a specific sport, running, keep up with your older kids and/or just enjoy and active lifestyle pain free. This program is for you
I DON’T HAVE THE TIME TO GET THE GYM CAN I DO THIS AT HOME?
WHEN CAN I START?
I HAVE OLDER KIDS WOULD THIS PROGRAM EVEN WORK FOR ME?
I HAVE ALREADY STARTED TO WORKOUT AND I FEEL REALLY GOOD. IS THIS SOMETHING I SHOULD LOOK INTO?
WILL THIS HEAL MY DIASTASIS?
WILL THIS PROGRAM STOP ME FROM PEEING WHEN SNEEZING AND/OR DURING EXERCISE (RUNNING, JUMPING, SKIPPING)?
Learning the strategies within the program will help alleviate if not eliminate symptoms and create more body awareness. I’m also a huge advocate for working with a Pelvic Floor Physio Therapist and I have contacts that I refer out to.
“Kate is probably the most amazing human in the whole world. I truly cannot say enough positive things about my experience with her.
I reached out to Kate after my first C-section in hopes that I could regain strength and tone that I believed was gone forever. Kate is extremely knowledgeable and patient, so she is fabulous for experienced athletes or newbies.
Kate will personalize a program for your needs, sends videos to demo and is available to video conference or just text. Kate also is able to offer recommendations and referrals to outside resources if she feels it’s required. Anyone would be foolish to let an experience with her pass you by.”
“Kate did an excellent job at helping me heal both physically and mentally after having my babe starting with some simple yet amazing reminders of healing days after being home from the hospital. I went from having barely any strength especially in my core to being able to progress into further strength training activities. The pelvic floor training worked wonders! It was great to be able to work through the rehab program focusing on myself a little each day. All the program presentation was easy to read, and the videos really helped understand the movements. She was always available for any questions I had, and was able to video chat for easier communication, which is great when you live far away!! I couldn’t have done it without her wonderful help! Would definitely recommend to any mom!”