Our postpartum program gently blends core-strengthening exercises, pelvic floor toning, full body strength training, and diastasis recti rehab to help mom’s rebuild their strength and reconnect with their body.
No matter your stage of motherhood or fitness, our coach Tawana will lead you through intense but customizable workouts to fit your needs. You'll workout alongside fellow moms who are carving out that necessary ME time. As a community, we are in this - TOGETHER.
This is a 6-week program as you are reconnecting and investing into yourself.
ARE YOU READY?
SPRING PROGRAM STARTS MAY 20TH
TIME: Tuesdays & Thursdays at 12noon
LOCATION: Mauka Fitness, 55 Lafayette Rd, Fords, NJ 08863 (located in the Fords Shopping Center next to the Hookah Lounge)
- Space is limited so don't wait to enroll!
HOW THE PROGRAM WORKS:
1.) Personalized Assessment
After you purchase the program and completed the intake form, you will schedule a 45 min consultation with Coach Tawana who will reach out to your directly. During the time, we will do a full assessment including health history, movement assessment and goal setting. This assessment is meant to take place before the May 20th program start date.
2.) "How Mama Got Her Groove Back"
Our 6-week small group program focuses on mobility, pelvic floor control , healing your core, and strength training from dumbbells to barbells incorporating all major muscle groups. There's no class sign up needed.
3.) Your Journey Continues
After completion of the program, you have the option to apply for 1:1 training or small group training with Tawana as your trainer and coach to tackle any new health and fitness goals. We will continue to make progress together keeping you on track on your journey.
WHAT'S INCLUDED?
Initial Consultation, including a Diastasis Recti & Pelvic Floor Assessment
Structured, Progressive Training Program
Small Group Training
2 In-Person Full Body Workouts Including Core Recovery
Strength Training & High-Intensity Interval Training
Incorporating Floor Pilates for Deep Inner Core Engagement
Tips & Education to Expedite Recovery including at home workouts "homework"
Accountability + Support
This 6-Week Program Will Help You:
✓ Heal diastasis recti & rebuild your core
✓ Restore strength to your pelvic floor
✓ Improve your posture to expedite recovery
✓ Safely strengthen your entire body
✓ Reduce pains & move with greater ease
✓ Prepare your body for higher-intensity work
What is Diastasis Recti?
Diastasis recti (DR) is a separation of the right and left sides of your rectus abdominis (or “6-pack”) muscle due to a thinning and weakening of the connective tissue — called the linea alba — that holds the two sides together. A small separation is normal, but a separation of 2.7 cm (about 2 finger-widths) or greater is considered DR (though there is actually more to the DR assessment than the width of your gap, as we’ll discuss later).
The word “diastasis” means separation, and “recti” refers to the rectus abdominis muscle.
How does it affect you?
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- You may still look like you are pregnant when you are not. DR can lead to a “pooch” or “mommy tummy” look in your belly.
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- Combined with weak core and often ineffective Pelvic Floor , DR can lead to lower back pain, pelvic or hip pain, incontinence, bladder or rectal prolapse or/and injury.
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- It can put you at greater risk of developing a hernia ( a tear in the connective tissue) which requires surgery to fix.
Client Testimonials
Take a moment to listen to the experiences of these three beautifal mothers of The Wynning Team. Each of these ladies are mothers of two little ones whom all experienced Diastasis Recti - we are on a healing and strength journey together!
Take a moment to listen to the experiences of these three beautifal mothers of The Wynning Team. Each of these ladies are mothers of two little ones whom all experienced Diastasis Recti - we are on a healing and strength journey together!
? Frequently Asked Questions
I'm currently pregnant, can I join this program?
This specific program is tailored to the postpartum mommies, but you have the option to book a 1:1 training package with our coach Tawana.
When to start postpartum exercise
The timing for starting postpartum exercise can vary depending on individual factors such as the type of delivery and any complications during childbirth. In general, most healthcare professionals recommend waiting until bleeding has stopped, typically around 6 weeks after giving birth, before beginning any formal exercise program.
During the initial weeks after childbirth, the main priority is to give your body the time to heal. As your body is healing, you can gradually ease back into physical activity when you feel ready - there is no rush. You can begin to incorporate diaphragmatic breath work, pelvic floor exercises, gentle strength, light endurance.
I am a HUGE advocate to please remember to listen to your body. Especially during the transition back into physical activity, start slowly and progress gradually while being aware of any signs of discomfort to prevent injury.
What are the benefits of postpartum exercise?
Faster Recovery: Exercise can aid in postpartum recovery by promoting circulation, reducing swelling, and strengthening muscles.
Improved Mood and Mental Health: Exercise releases endorphins, which can help combat postpartum depression and improve overall mood.
Increased Energy Levels: Despite the demands of caring for a newborn, regular exercise can help boost energy levels and combat fatigue.
Stress Reduction: The stress-relieving benefits of exercise can be particularly beneficial during the challenging postpartum period.
Restoration of Muscle Strength and Tone: Pregnancy and childbirth can weaken muscles, particularly in the pelvic floor and abdominal region. Exercise can help rebuild strength and tone these muscles.
Bonding Opportunity: Engaging in postpartum exercise classes or activities with other new mothers can provide social support and a sense of community.
Do I need to be in great shape to participate in the program?
Not at all! This 6-week program is for moms of all fitness levels. We empower you through choice. You will be coached by Tawana, a NASM and Pregnancy & Postpartum certified trainer, who will guide you through exercises best for your age and stage of motherhood. You exercise at the pace you feel most comfortable.
Do I need to pre-register or can I just show up?
Once you have purchased the program, you will just show up every Tuesday and Thursday for the duration of the program.
If I miss a session, are there makeup days available?
Unfortnately, sessions for this program are only held on Tuesdays and Thursdays at 12noon for the complete duration of the 6 weeks. There are no make up days provided.
Can I attend the class virtually?
Currently, this class is only held in person without the virtual option.
How many attendees are in the program?
Our maximum class size is 20 participants for the entire program to ensure safety and comfort.
Do you offer refunds?
No refunds are provided for any services or programs.