Welcome to BUILD: 8-Week Postpartum Program
Welcome to BUILD
I am beyond excited to bring BUILD to life. The 8-week Postpartum Fitness Program is designed to support postpartum moms in making a safe return to movement. After my first pregnancy I felt a bit overwhelmed with how to approach fitness in my newly postpartum body. I wanted to so badly to run, jump, and do all the things. But, something felt a bit "off." After lots of time and patience, Pelvic Floor PT, and education, I started to feel like myself again.
Read More:
How to Approach Fitness Postpartum Postpartum
How to Prepare for your 6 Week Check Up
5 Postpartum Myths that Aren't True
Own your Health - Postpartum Care
What can you expect?
BUILD is everything I wish I had access to postpartum. The follow along program covers Core and Pelvic Health, Diastasis Recti and Pelvic Floor Dysfunction, Pelvic Floor Physical Therapy, breathing and core training postpartum, strategies for performing the daily tasks of mom life, returning to high impact / running, and so much more! In addition to weekly workouts, you can expect five (5) on-demand webinars with perinatal nutrition experts, weekly e-mails and 1:1 support, and a comprehensive BUILD handbook.
Read More:
How to Connect to your Deep Core + Pelvic Floor
Who is this program for?
BUILD is designed for womxn looking to return to strength training and fitness postpartum. Two months or two years, BUILD is a foundational program to help you build real mom strength. This is not a weight loss program. On-demand webinars will include information on Postnatal Nutrition, but not for the purpose of shrinking our bodies. In fact, we'll ditch the bullsh*t around diet culture and celebrate ALL bodies during the eight week program.
How does the program work?
BUILD is an 8-week Program broken into 4 separate two week training phases. Each phase contains two (2) full body strength training workouts breathwork, mobility, technique practice/strategy, core progressions, and an optional third strength training session and cardio/conditioning circuit. All workouts and a sample training calendar can be accessed in your BUILD handbook.
Read More: Gentle Movement for Early Postpartum
Is it too late for me to start?
Whether you are two months postpartum or two years postpartum, BUILD is a great place to start. I provide TONS of options in every workout. We really focus on the Core + Pelvic Floor connection, (re) learning movement patterns and building a solid foundation, glute and core strength, and building confidence through movement. All great skills that translate over to #momlife.
Will I be ready to run after BUILD?
Weeks 7 + 8 (Phase 4) includes single leg work and impact drills. Will you be ready for steady state running and high impact after BUILD is over? This truly varies by person, but staying consistent with the program, and reaching out for some additional 1:1 support to reach your running goals is a great start!
Check out this post where I cover a few things to consider for before returning to running:
Read More:
Returning to Running Postpartum
What equipment do I need?
Minimal equipment is required for BUILD. The first two weeks are primarily bodyweight and then we slowly start adding more weight and challenge.
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Do I need to live in San Diego?
BUILD is follow along program. All programming is included in your BUILD handbook, so you can join in from anywhere :)
What if I need to modify a workout/exercise?
That Is 100% OK! During this chapter I'd love to see you give yourself a lot of grace. You can also take additional time for each phase.
BUILD progresses intentionally over time, and I provide several options In every workout. Choose the option that feels best In your body. Not sure? Reach out to me. I am here to support you and answer any questions along the way.
The BUILD Pillars
I created the BUILD program based on these three pillars, things I wish I had after my first child was born.
COMMUNITY: Build your Village connecting with other mamas completing the program through LIVE workouts.
.CONFIDENCE: Build confidence through movement.
STRENGTH: Establish a base of strength to tackle the daily tasks of motherhood + make a return back to your favorite activities.
Questions? Let's set up time to chat! Schedule a FREE 15-Minute Consult call to ask questions and see if the program is a good fit for you.
Thanks for letting me be a part of your journey.
xoxo,
Erica