The Postpartum Recovery Guide
Your physical recovery matters.
Let us guide you.
The Fit MOM Postpartum Recovery Guide is your plan for physical fitness and recovery in the "4th trimester" - the first 12 weeks after birth.
Think of it as the "handbook" for recovery every mom should have during her last trimester and before leaving the hospital!
At Fit MOM, we believe that education truly is power, and our goal is to TEACH you how to self-advocate and heal well as you move through motherhood and life with confidence.
No matter what shape you were in before or during pregnancy, it’s never too late to start. Build your foundation, learn to connect with your core and your body so you can can lessen the chance and even avoid leaking, back pain, prolapse, diastasis recti and other common (but not normal) “mom problems”.
We know the 4th trimester is a fog of emotions and physical recovery. This guide isn’t meant to be another “something to do”. It’s designed to be a part of your routine, and the habits you gain become part of your life.
Take the time now to start a solid base. This is so important when it comes to staying safe in your fitness routine and setting you up for success in the long run.
Make yourself a priority, mama. Learn the foundations now and set yourself up for a lifetime of confidence, a strong body and mind, and healthy, positive habits.
Is this guide right for you?
YES, if you are:
➡️Pregnant and worried about what happens to your pelvic floor and core after pregnancy and birth.
➡️A brand new mom who’s shocked that your belly isn’t “deflating” like you thought it would, stunned about having no core strength, or surprised with leaking and lack of pelvic floor control?
➡️Overwhelmed with terms like diastasis recti, prolapse, or incontinence? Do you want to start finding movement but feel unprepared and afraid you might do it “wrong?”
➡️A 2nd, 3rd, or 4th time mom who KNOWS from experience that a solid postpartum fitness program is ideal?
➡️A soon-to-be or brand new mom who is a beginner at exercise and just wants to have a simple, self-paced program that will help you establish a firm foundation?
“Brit and Drea have done it again! The two fabulous ladies behind Fit MOM are a wealth of fitness knowledge, especially in the pregnancy and postpartum space. I wish a resource like this would have been available when I was a newly postpartum mommy. I wanted to get back to exercise and had no clue where to start. Brit and Drea help set up moms for success as they rebuild their core strength after baby and prepare to enter the workout world once again.”
— N.S. mom of 3
With this guide, you will:
✅ Fix your posture and reconnect with your core
✅ Reduce back, neck, and pelvic pain
✅ Eliminate leaking
✅ Improve and enjoy your sex life
✅ Intentionally reawaken your ab muscles
✅ Feel confident and proud of yourself and your body
✅ Build a firm foundation of your core so you can conquer ANY physical goals in the future!
“Fit Moms on The Move Postpartum Recovery Guide is exactly what I have been looking for to utilize after I have my third baby. I’m a mama who always needs a plan and since fitness is a passion of mine I knew I would need a guide intended for safe postpartum healing. My favorite piece of this guide is the printable worksheets that come with it. I love to track my progress and make notes! Drea and Brit have so much knowledge and education to coach me through this chapter!”
— J.B. mom of 3
What does the Postpartum Recovery Guide contain?
⭐️ A review of how a woman's body changes during pregnancy
⭐️ Recommended timeline for recovery
⭐️ Guidelines for tracking progress
⭐️ Encouragement and what to expect after birth physically, mentally & emotionally
⭐️ Important postpartum terms that are not often talked about in mainstream fitness
⭐️ C-section recovery
⭐️ 12-week program that can be started as soon as you are ready!
⭐️ Program is broken down into three content sections with an overarching mindset focus and gentle exercises & stretches to support your recovery
⭐️ Designed to be flexible and included in daily life
⭐️ Exercises & stretches don’t take a lot of time and can be easily added to your schedule right next to your baby
⭐️ Video links are available for a more visual description of exercises
⭐️ Sections offer a space for notes, reflection, or recording progress
⭐️ Self-assessment sheet (with detailed video links) to complete & bring to your 6/8 week postpartum appointment
⭐️ Recommendations for after the 4th trimester
“Their Postpartum Recovery Guide is a MUST HAVE for any newly postpartum (or even way past newly postpartum) mom. The guide has a comprehensive week-by-week plan to safely and gently assist a new momma in setting herself up for success when she’s ready to get back to exercise. They break down the exercises and include video demonstrations so any mom can feel confident that she is performing the exercise correctly.”
— PRG participant, mom of 3
How do I know that I’ll see results?
⭐️ This guide was carefully designed by two moms (and sisters) who have experience as Certified Personal Trainers and Postpartum Certified Exercise Specialists (PCES) and have been in the postpartum fitness industry for over 15 years!
⭐️ Education is key! This guide is easy to understand and not only holds your hand through the how and what of reconnecting your core, but also teaches you WHY it’s important. We aim to teach you how to self-advocate in physically challenging everyday situations, fitness classes, and more!
⭐️We’ll teach you how to “do postpartum recovery right” the first time. There is no need to research how to “bounce back” after birth when you have Drea & Brit on your team! Save time and avoid frustration with a plan that was made for moms just like you.
⭐️You’re not alone. As you go along, we’ll pop into your inbox with reminders, encouragement, and tips throughout the entire 12 weeks. Plus, we’re always just an email away if you ever have a question or need clarification.
This guide is NOT for someone who:
❌ Is looking for a “quick fix”.
❌ Isn’t willing to put in the consistent and intentional effort needed to see results.
❌ Is impatient with the postpartum recovery process. Your body deserves rest, care, love, grace, and time for healing. This guide requires you to ease back into fitness.
Remember: It’s better to progress slowly than jump in fast. Be smart about your recovery - just because you CAN do something, doesn’t mean you should. It’s not worth risking setbacks from injury, worsening leaking, back pain, or prolapse symptoms.