Course curriculum

  • 1

    Get Started

    • Welcome Mum Babes! Start here!

    • How we keep you accountable!

    • Follow these steps
  • 2

    Tracking Your Metrics

    • Tracking your progress

    • Download your weight and measurement tracker

    • Submit week 1 measurements

    • Submit Week 1 photo - front

    • Submit Week 1 photo - profile

    • Submit week 5 measurements

    • Submit Week 5 photo - front

    • Submit Week 5 photo - profile

    • Submit week 9 measurements

    • Submit Week 9 photo - front

    • Submit Week 9 photo - profile

    • Submit final week 12 measurements

    • Submit Week 12 photo - front

    • Submit Week 12 photo - profile

    • Submit final week 18 measurements

    • Submit Week 18 photo - front

    • Submit Week 18 photo - profile
  • 3

    Ceasarean Birth Mamas - Recovery Tips & Return to Exercise Protocol

    • Tips for C-Birth planning & recovery

    • C-Birth: When can I return to...?

    • General Healing & Movement Timelines

    • C-Birth Mama Protocol

    • Interview with Jaclyn Seebach: "C-Birth Recovery FAQs"
  • 4

    The Postpartum Period and FAQs

    • Postpartum healing and the Daily 7 Movements

    • Before you start exercising postpartum, read this!

    • Postpartum pelvic floor assessment

    • Common types of pelvic floor dysfunction

    • What is Diastasis Recti?

    • Check Yourself for Diastasis Recti
  • 5

    The Groundwork: Breath, Posture and Daily Movement

    • Learn Diaphragmatic Breathing

    • Optimizing your posture & alignment

    • Tips on optimizing daily movement to prevent injury
  • 6

    Return to Running

    • Summary of International 2019 Guidelines "Returning to Running Postnatal"

    • 0-5k Return to Run Program

    • FAQs on Running During Pregnancy and Postpartum with physiotherapist, Claire McDonald
  • 7

    Phase I: Laying the Foundation

    • Weeks 1-4: Gentle activation work
  • 8

    Phase II: Finding Function

    • Weeks 5-8: Adding resistance and load
  • 9

    Phase III: Re-Building Strength

    • Weeks 9-12: Re-building full-body strength
  • 10

    Phase IV: Lean and Tone

    • Weeks 13-18 Instructions: Lean and Tone

    • Plank Progression

    • Core Stabilization

    • Quick Feet Tabata

    • Buns & Back Burn

    • Nutrition: The Total Body Clean Up Challenge
  • 11

    Phase V: Strong as a Mother

    • Weeks 19-25 Instructions: Strong as a Mother

    • Express Carrier Workout

    • Pilates Ball Core

    • These Glutes Are Made For Walking

    • Tabata HIIT: Lunge-A-Licious
  • 12

    Postpartum Nutrition and Meal Plan

    • Nutrition Guidelines for the 4th Trimester

    • Meal Plans & Recipe Outline
  • 13

    Postpartum Recipes for Mum Babes

    • 3-Ingredient Bliss Balls

    • Chocolate Nut Butter Cups

    • Lactation Cookies

    • Roasted Red Pepper & Walnut Dip

    • Postpartum Fudge

    • Almond Flour Crackers

    • Carrot Cake Oatmeal

    • Berry Blender Muffins

    • Breakfast Cookies

    • Baked Eggs in Avocado

    • Kabocha Squash & Red Lentil Soup

    • Roasted Vegetable Frittata

    • Chickpea of The Sea Salad Wraps

    • 5 Minute Miso Bowl

    • Hearty Grain Bowls w/ 2 Different Dressings

    • Blackened Salmon Tacos with Avocado Crema

    • Baked Butternut Squash Risotto

    • Quinoa Fried Rice

    • Mexican Stuffed Sweet Potatoes

    • Weeknight Curry

    • Vegetable Stew
  • 14

    Yoga

    • Postpartum Yoga with Shelby (35 minutes)

    • Postpartum Yoga with Tobey (25 minutes)

    • Gentle Mat Yoga with Tobey (21 minutes)

    • Hips & Back on the Wall with Tobey (13 minutes)

    • Cozy Snowy Flow with Nikki (28 minutes)

    • Helping You Relax! Breathwork Explanation with Jenny

    • Breathwork with Jenny: Calm Your Nervous System

    • Breathwork with Jenny: Somatic Three Round Stress Release
  • 15

    More Expert Interviews

    • Feature Interview: Postpartum Adjustment with Counsellor, Ruth Skutezky

    • More postpartum-specific interviews on the Nikki J Fitness podcast!