So many athletes are eager to return to the gym after having a baby, but feel overwhelmed with what to do, what not to do, how to progress, how to regress and knowing how to listen to their body during such a vulnerable time.
Having a baby is a big deal and a postpartum body is healing, adapting and transitioning with each precious week!
There's also a strong desire to feel more like ourselves, in the environment we love, doing exercise and movement that resonates with our heart, body and mind!
Introducing: The 8 Week Postpartum Athlete Training Program
This digital program was designed in a way that helps set the foundation (weeks 1 & 2), reintegrates (week 3 & 4), builds to consistency (weeks 5 &6) and leads to confidence (7 & 8).
This program was created with intimate awareness of an athlete's mindset, healing body and eagerness to return to the gym.
There is no one size fits all methodology or program, especially for postpartum athletes...
However, with the education this program provides on adjusted training strategy, movement patterns, symptoms to be mindful of (Diastasis Recti, incontinence, prolapse, etc), the freedom to modify and gradual progression, this 8 week program can be a helpful guide and resource during an overwhelming, unfamiliar chapter in athleticism.
If you are looking for a program to follow after having a baby, or know of someone who may benefit from this kind of guidance, be sure to check it out and pass it on! Remember, postpartum is forever, so you don’t have to be “early” postpartum to begin healing and improving strategy. symptoms, strength and overall movement habits.
-This program is not intended for beginner athletes (it is assumed participants have some knowledge and experience with exercise).
-It is HIGHLY recommended that an athlete gets an assessment by a Pelvic Floor Physical Therapist/Women's Health Physiotherapist prior to starting this program or work in conjunction with one during participation.
-An athlete should be cleared by their Doctor before beginning this program.
-This program should be completed as a stand alone exercise program. It should NOT be done in conjunction with "extra" training.
Band (mini and large)
Barbell (or can modify barbell movements with dumbbells)
-Completion of this program is NOT a greenlight to resume "normal" training intensity, load, volume, routine, etc. Caution should be used during this program and upon reintegrating into your choice of fitness.
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Brianna Battles is the CEO of Everyday Battles LLC. She specializes in coaching pregnant and postpartum athletes, as well as educating coaches on how to help athletes navigate the physical and mental considerations of athleticism during these chapters in a woman’s life. Brianna has online courses and resources for both fitness professionals and athletes and is the founder of the movement and online education, Pregnancy & Postpartum Athleticism. She has built an international team of coaches who are equipped to work with pregnant and postpartum athletes.
Brianna is an advocate for women who want train during pregnancy and make a sustainable return to performance, lifestyle, function, career and activity in the postpartum chapter. She has been able to accomplish this not just with her own coaching efforts, but by also educating coaches to do the same in their communities and online.
Brianna has a local strength and conditioning program, but has shifted her focus to working online and traveling for seminars in an effort to reach a broader audience.
She has experience in coaching in Division 1 collegiate athletics, corporate wellness management, personal training, strength and conditioning, presenting, remote coaching, mentoring and habits.
Brianna has her Master’s Degree in Coaching and Athletic Administration and her Bachelor’s degree in Kinesiology. She is an active member of the NSCA where she is a Certified Strength and Conditioning Specialist (CSCS), and a USAW Sports Performance Coach. She has has completed multiple continuing education courses and mentorships in the women’s health and strength and conditioning realm.
She lives in Southern California with her husband, 2 sons (Cade and Chance) and 2 boxers