The Postnatal Academy

Postpartum Workout Plan

Postpartum
Workout Plan

The most effective postpartum workout plan to safely build strength after baby.

You’re a new mom.

You feel weak, exhausted, and overwhelmed.

And you know that with the right support, you can feel strong, confident, and energized again.

The Postnatal Academy is the right fit for you if you are:

  • A new mom ready to return to strength training and high intensity exercise safely.

  • A “not-so-new” mom with a weak core or pelvic floor dysfunction (leaking, prolapse, diastasis).

  • A busy mom who needs a safe and effective workout program already programmed for you.

By the end of this 12-week program, you will feel strong, confident, and energized, all while improving your physical and mental health.

What's included:

12-Week Strength Program

2 x 25-minute workouts each week. Follow-along workout style. Safe for diastasis, prolapse, and C-section recovery.

Choice to do each workout 1-3 times each week, depending on your body! Program access for 1 full year.

Unlimited Email Support​

I’ll check in with you every week.

Ongoing support by email to ensure you get the most out of your postpartum fitness journey.

BONUS: Expert Education Sessions

Invaluable and bite-sized (3-5 min) weekly education sessions from a team of healthcare and wellness experts.

BONUS: Private Facebook Group

Access to a members-only private Facebook Group. Connect with other moms, and share questions, motivation and accountability.

 

The Postnatal Academy is a fraction of the cost of traditional personal training sessions.

The Postnatal Academy

$ 33/week
For 12 weeks. Cancel anytime.
  • 12-Week Postnatal Workouts
  • Expert-Led Videos
  • Email Support
  • Online Course Platform
  • Program Access for 1 Year

I donate 5% of profits to Save A Child’s Heart, a non-profit that saves the lives of critically ill children suffering from heart disease in countries where access to pediatric heart care is limited or nonexistent.

The Postnatal Academy is a fraction of the cost of traditional personal training sessions.​

Traditional Personal Training

$ 2280
For 12 weeks.
  • Flexible Schedule
  • Expert Education Sessions
  • Online Course Platform
  • Email Support
  • 12-Week Postnatal Workouts

The Postnatal Academy

$ 33/week
For 12 weeks. Cancel anytime.
  • Program Access for 1 Year
  • Expert Education Sessions
  • Online Course Platform
  • Email Support
  • 12-Week Postnatal Workouts

I donate 5% of profits to Save A Child’s Heart, a non-profit that saves the lives of critically ill children suffering from heart disease in countries where access to pediatric heart care is limited or nonexistent.

Course Curriculum

  • Welcome to The Academy!
  • Core Exercise Progression Guide
  • Red Flag Symptoms
  • Core Connection Breath
  • Week 1.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 1.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Diastasis Recti Management
  • Week 2.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 2.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Diastasis Recti Practice Exercise
  • Week 3.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 3.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: “Safe” Core Exercises
  • Week 4.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 4.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Proper Feeding Position
  • Week 5.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 5.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Paced Bottle Feeding
  • Week 6.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 6.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: How to Pick Up Baby
  • Week 7.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 7.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Postpartum Anxiety and Depression
  • Week 8.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 8.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Carrying Baby
  • Week 9.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 9.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Mental Health Self-Compassion Exercise
  • Week 10.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 10.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Wrist and Hand Pain
  • Week 11.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 11.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Sleep for Baby
  • Week 12.1: Upper Body and Core
  • 5 Minute Stretch: Upper Body
  • Week 12.2: Lower Body
  • 5 Minute Stretch: Lower Body
  • Expert Education Session: Healthy Meals in Under 3 Minutes

What My Clients Have to Say

"I’m so grateful I decided to join The Postnatal Academy. Before working with Jenni, I felt low energy, sluggish, and not like myself. I still looked very pregnant after 6 months postpartum due to diastasis recti (ab separation). After only a few weeks in The Postnatal Academy, my flexibility and energy improved so much. I now understand how to connect with my body properly, feel like myself again, and have gained so much confidence."
Vanessa R.
Hairstylist &
Mom of 2
"The Postnatal Academy was an excellent transition to returning to exercise and strengthening my core and pelvic floor. Jenni provided amazing support and personalized tips along the way - she is knowledgeable and incredibly easy to talk to. I have since purchased the program as a gift for my best friend, and I recommend the program to the patients in my family practice who are looking to return to exercise but aren’t sure where to start. Love Jenni and her amazing program, it was the best money I spent in 2021."
Margarita M
Family Doctor & Mom of 2
"After my pregnancy, I was experiencing lots of back pain from lifting my baby. I had also given birth via C-section and knew that I needed to recondition my body. Jenni helped me ease back into it - slowly, safely, and effectively. After just a few weeks of training, my core felt strong again and my back pain was gone from the exercises and stretches that she recommended. Working with Jenni is the best investment to reorient your body back into exercise after pregnancy!"
Courtney S.
Social Worker &
Mom of 2

Frequently Asked Questions

The expert-led education sessions are 3-5 minute videos covering a variety of topics that support physical and mental health postpartum. You will learn from a team of talented pre/postnatal professionals, including pelvic floor physiotherapy, naturopathic doctor/birth doula, psychotherapy, certified nutritional practitioner, and more! The education sessions are tools that will help support you physically and mentally throughout your journey! You can view the full list of topics included in the course curriculum.

Reconnect to your core.

This 7-minute video takes you through how to reconnect to your core postpartum. This is your starting point for building your strength up safely and effectively after baby.

Reconnect to your core.

This 7-minute video takes you through how to reconnect to your core postpartum. This is your starting point for building your strength up safely and effectively after baby.