The full book, Healthy and Quick & Everything Fit, A Step-by-Step Guide to Exercise After Pregnancy is a comprehensive, research-based guide for exercise after pregnancy. It also includes information about common injuries for moms and a complete, full body recovery and training plan. The 10 levels of progression include full circuit workouts with passcode access to videos. The book also includes a walk progression, run progression and cycling/cardio progression. Available as a hardcopy or e-book through Amazon or an e-book here.
The Quick-Fix Plan is for moms who need just a few exercises each day that are specifically designed for post-baby rehabilitation. This printable program targets key areas and movement patterns most affected by pregnancy and childbirth, whether immediately after delivery or years later. The Quick-Fix Plan includes just 3 exercises per day, but progresses through 10 levels and includes links to exercise videos just like the full program.
The Pick-Me-Up Plan was designed as a printable for moms who need just a few exercises each day to add strength training to their regular routine. The Pick-Me-Up Plan also includes core drill exercises and 10 levels of progression, as well as links to exercise videos just like the full program.
Do you need a little help creating a plan and setting workout goals? You’ll find the Center for Disease Control (CDC) and the American College of Sports Medicine (ACSM) guidelines for exercise along with sample weekly calendars here. You’ll also find example goals and a cute weekly calendar to fill out in this printable.
Whether you’re running solo or with a jogging stroller, you’ll find both run progressions in this printable download, along with a “Ready to Run?” checklist. Free with discount code for those who purchased Healthy and Quick & Everything Fit (discount code is the same as the passcode found in the Quick Start section in hardcopy book or e-book).
If you’re getting back to cycling or your favorite piece of gym cardio equipment (including the elliptical), you’ll find a post-baby progression in this printable along with 3 challenging workouts to add to your routine. Free with discount code for those who purchased Healthy and Quick & Everything Fit (discount code is the same as the passcode found in the Quick Start section in hardcopy book or e-book).
Print out these cards double-sided on card stock, then cut out as cards. Put them in your stroller for 3 handy stroller workouts that are ready to go when you and baby are!