Step 1
- NASM-Certified Postpartum
- Diastasis Screening Included
- Pelvic-Floor-First
- OB Clearance Required
Who it's for
This is for you if…
- You're 6 weeks to 12+ months postpartum
- You're worried about diastasis recti, leaking, or prolapse
- You want to lift again without making something worse
- You're done being told the 6-week mark is the finish line (it's the start)
Postpartum recovery
Slow rebuild. Real strength returns.
First 6 weeks: breath, walking, posture. Weeks 6-12: screen first, then foundations. Month 3-6: progressive load. Skipping a phase is the most common reason postpartum strength training fails.
- Diastasis recti screen built into session one
- Pelvic-floor PT referral if anything flags
- C-section scar mobility for cesarean recovery
- Back to pre-pregnancy strength by month 8–10
What to expect
From the first text to your first lift.
Step 2
Rehab phase (first 4-8 weeks)
Step 3
Strength phase (week 8+)
Step 4
Ongoing assessment
Step 1
Diastasis recti screen
Step 2
Rehab phase (first 4-8 weeks)
Step 3
Strength phase (week 8+)
Step 4
Ongoing assessment
Want the full story?What actually happens, step by step.↓
Step 1 · Diastasis recti screen
First session: I check your ab separation, breath mechanics, and pelvic floor engagement. We get baseline data so we can measure progress over months — not weeks.
Step 2 · Rehab phase (first 4-8 weeks)
Deep core reconnection, pelvic floor work, glute activation, diaphragmatic breathing. Looks boring. Isn't. This is the foundation that lets you lift without leaking later.
Step 3 · Strength phase (week 8+)
Squats, deadlifts, presses, rows. Real loads, real progression. Modified as needed for any lingering core/pelvic issues. You're an athlete again — just retrained from the ground up.
Step 4 · Ongoing assessment
We re-screen diastasis every 4-6 weeks. If pelvic floor symptoms come back, we adjust. The program evolves with your body.
Pricing
Simple. No contracts. First class on me.
Free 20-min consult before any commitment. OB clearance required (typically 6 weeks for vaginal, 8-12 weeks for C-section).
What's included
Everything you get — no upsells.
- Initial diastasis recti + pelvic floor screening
- Customized rehab + return-to-strength program
- Form coaching on every lift
- Modifications for C-section recovery, breastfeeding, sleep deprivation reality
- Reassessment every 4-6 weeks
- Direct DM access for between-session questions
Where it happens
Locations
Macungie, PA — Group Classes
Community room with kid-safe space
Allentown, PA — Group Classes
Community room
Anywhere in the Lehigh Valley
1-on-1 in your home, park, or neutral location
What is diastasis recti and how do I know if I have it?
Diastasis recti is a separation of the rectus abdominis (the "six-pack" muscles) along the linea alba, the connective tissue down the middle of your abdomen. Most pregnancies cause some separation; about 60% of women still have it 6 weeks postpartum, and a meaningful fraction never fully close it without intervention. If you feel it's affecting your movement, I can check at your first session — it's a quick, non-invasive screen.
I leak when I sneeze. Can I still do your classes?
Yes — and please come. Stress urinary incontinence is common, but it's not normal and it's almost always trainable. We work around the symptom while we retrain the system. If it doesn't improve with focused work, I'll refer you to a pelvic floor PT.
I had a C-section — when can I start?
Most C-section moms are cleared at 8-12 weeks (sometimes longer). C-section is major abdominal surgery — it deserves a real recovery plan, not the same 6-week timeline as a vaginal birth. We rebuild from scar-tissue-first and progress slower.
I'm 18 months postpartum — is it too late to fix my core?
Almost never. The research on diastasis recti and pelvic floor retraining shows meaningful improvement is possible years postpartum with the right program. The earlier you start the easier it is, but "too late" is rare.
Will I lose the baby weight?
Probably, but that's not what we're optimizing for. Strength training combined with reasonable eating leads to body composition change over months. If weight loss is your only goal, a coach focused on nutrition will get you there faster. If you want to feel strong, lift heavy things, and be able to carry your kid until they're 5 — that's the program.
Keep reading
More resources on this topic
Ready when you are
Let's get started. No pressure.
Send a message or DM and Lexi gets back personally — usually within a few hours.