I know how eager you are to get back into exercise postpartum. I need you to know though that women who “bounce back” to intense exercise immediately postpartum are the exception, not the rule. It is totally normal to take 12-months, to 2 years to get back to intense exercise. Whether you're 6-weeks, 6-months, or 6+ years postpartum, it's important to take it slow.

And here’s the thing: the slow road to recovery is actually faster in the end. If you start slow and gradually return to exercise, there will still be ups and downs because recovery is not linear. However, the downs will be less drastic than if you rushed your return to exercise. So in the end you’ll end up further ahead!

If you're dealing with symptoms like diastasis, prolapse, incontinence or pain, recognize that your body is NOT BROKEN. There is so much that you can do to manage those symptoms and still get back to the exercise that you love to do. You don't have to wait until you’re symptom-free to start.

I know you’ll find this postpartum exercise guide useful. These are all things I wish I had known postpartum!

You’ve got this!

Many of my clients come to me with pelvic floor symptoms like leaking, heaviness, pelvis pain, low back pain or hip pain.

These symptoms are very common during pregnancy and postpartum. AND there are strategies you can try to improve them! ⁣

The gold standard for improving pelvic floor symptoms is to have an internal assessment with a pelvic floor physiotherapist (reach out to me for referral recommendations!). However, there is a LOT you can do without seeing an internal therapist.

Here are 5 quick tips you can try to minimize your symptoms…

I am excited to introduce you to pelvic health physiotherapist, Aliya Dhalla! Aliya is a Pelvic Floor Physiotherapist with over 13 years of experience. She enjoys treating + educating on: prenatal + postpartum pelvic health, birth prep + postpartum recovery, incontinence, painful intimacy, and pelvic pain, bowel health, postpartum return to high-impact activity, CrossFit, lifting, and running, pelvic floor changes during perimenopause and menopause (leaks, urgency, vaginal dryness, pain).

Today she will be sharing with you her 5 tips for a great poop!

I am excited to introduce you to pelvic health physiotherapist, Surabhi Veitch! With 12+ years experience, Surabhi is passionate about educating and empowering folks to understand and believe in their bodies and their capacity to heal. She aims to foster a trauma-sensitive space for you to feel seen, heard and cared for through life’s major transitions including pregnancy, postpartum and parenthood.

She will be sharing with you her 5 simple actions to prioritize your pleasure outside of the bedroom.

I am excited to introduce you to parental mental health therapist, Jessica Barnes! Jessica has been in private practise for five years, and has specialized trainings in maternal mental health, pregnancy and infant loss, and birth trauma.

She will be sharing with you her top 5 ways to thrive postpartum.

I am excited to introduce you to registered dietitian and intuitive eating counselor, Molly Roberts! With over 25 years of experience in nutrition counseling and group programs, Molly offers weight inclusive care to people seeking to make peace with food and their body.

She will be sharing with you her top 3 tips to get started with Intuitive Eating.

Our names are Laura and Nadia, and we’re the co-founders of birthwell! As pelvic floor physiotherapists we saw a huge gap in the level of knowledge that people were provided about their pelvic floors, their options for pushing, their options for labouring and on top of that, how to advocate for themselves.

To kegel or not to kegel. How do I know if I should do them?

This blog will teach you how to assess for diastasis (or “mommy tummy”) and some safe exercises to begin building a strong core.