Frequently Asked Questions:
Who is this program designed for?
This program is designed for busy moms as early as 4 weeks postpartum, with a goal of return to running at or around 12 weeks postpartum (this is deemed the safe time point to consider return according to the most recent literature). It is also appropriate for moms who are any point postpartum who feel like they finally have the time to address pelvic floor changes (weakness, incontinence, feelings of laxity, etc.) that occurred during any of their pregnancies or births.
Do I need any equipment?
Yes. You need resistance bands and loops, and a comfortable spot on carpet or a yoga mat. You are welcome to use free weights if you have them.
Is there a time limit to complete the program?
No. Once you purchase the program you will always have access. This includes any updates that occur with future program development!
How does it work?
There are instructional videos to introduce concepts that are the basis of this program, and there are 10 workout videos to follow along with. There is also a pelvic floor impact-specific component with brief videos to guide you through those levels as you progress. To keep you on track, there is a calendar and guide to the program you can easily reference either as a PDF or printout.
How much time does it take?
There are days just designed for cardio, which you can easily do with kids (30 minutes walking a stroller, stationary biking during nap time, etc). Each workout takes about 10-15 minutes to complete, and ends with pelvic floor-focused strengthening. This last pelvic floor component takes 5-10 minutes depending on how far along you are in the program. The program duration is anywhere from 10-20 weeks, depending on how much leakage you have at your starting point. Worse leakage with impact will take longer to heal, because your support systems need more time to re-train.
How soon should I see changes?
You should start to notice changes in your leakage amount and/or frequency within 2-3 weeks of starting the program, and will continue to progress throughout the challenges. It is important to remember that tissue healing from birth (cesarean or vaginal) takes time because of the physical trauma of birth and also the physical changes that occur with pregnancy.
Is it ok if I have a diastasis recti?
This is not a diastasis-specific program, however the concepts are very similar. It should not worsen your diastasis and may actually improve it, but you should consider tracking the width of your gap and checking every few weeks to make sure it is not widening. If it is, you likely need more professional and in-person guidance.
Is it ok if I have prolapse?
This is not a prolapse-specific program, however the concepts are the exact same and you will likely get great benefits from it! You should definitely see relief in your prolapse symptoms, and possibly a reduction in the grade of your prolapse.
Who developed this program?
I am Linsey Tracy, and I have a Doctorate of Physical Therapy. I have been helping women for nearly a decade to return to the demands of motherhood, life, and fitness without leakage, and have seen that so many women need guidance on what is safe postpartum but they don’t necessarily have the time to come regularly for the one on one visits in a clinic. This was my solution to the problem: a pelvic health rehabilitation program for anyone who has ever been postpartum. It can be done at your convenience, with minimal equipment and a lower cost than copays. And best of all: you don’t have to find daycare to participate! I developed a program that I would be interested in using, as a busy mom, and someone who has rehabilitated herself after 2 vaginal births (the first of which did result in prolapse!).
Run without the stress of leakage!
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