Postpartum Athlete Lab
Are you ready to heal your postpartum body and get back to running?
Say hello to strength and confidence
Wave goodbye to leaking and your vag falling out and being sidelined
Introducing the Postpartum Athlete Lab - The strength program to help you go from pelvic floor symptoms and injuries to strong and confident athlete again
Raise your hand if you:
>>> Pee your pants whenever you laugh, cough, sneeze let alone run around or pick up your kids
>>> you feel like something might be falling out in your vag and have been told that you can't be an athlete/runner with your prolapse
>>> You feel overwhelmed by the advice out there and have no idea where to even begin with healing your body after delivery
>>> You used to be able to workout easily and now you find it difficult to get back into that pre-pregnancy shape
>>> You're scared of going too fast and getting injured or hurting your pelvic floor worse but you also don't want to wait around forever to get back into it
>>> Or you tried your pre-pregnancy workout and you have found that it is way harder to move in your mom-bod and you are now dealing with symptoms
The thing is, if you’re feeling all of the above, the problem isn’t that you are broken or that you should just accept it as part of motherhood
The problem is that you can't just jump back into pre-pregnancy workouts even if your athlete ego says you could pull it off....
Here's why... because you have gone through trauma and you need specific strength & conditioning exercises to progressively get you back to athletic movements. And rushing back into training, especially high impact movements like running, increases your risk of pelvic floor symptoms and injury significantly.
Sometimes resulting in you being sidelined once again but now to have to rehab an injury on top of rehabbing from pregnancy.
But it doesn’t have to be this way, You can be a mother AND an athlete
Imagine if you could not think twice about peeing your pants while jumping, coughing, running, or sneezing,
What if you could start feeling confident in your body again,
What if you could serve that athletic identity and be a mother,
Imagine what it would feel like to hit the pavement being strong in your postpartum body, worry free of pelvic floor symptoms and injuries
Say goodbye to feeling frustrated with your body and hello to confidence
Inside Postpartum Athlete Lab you will find:
---- Pelvic floor exercises, so that you can heal your body from pregnancy (no matter how long ago you delivered)
--- Relaxation exercises, so that you can calm your nervous system down to start seeing and feeling results (this happens all to often as athletes, we are strong as hell but we need to tone it down for our pelvic floor!)
--- Workouts to start building the strength, so that you can do any activity without questioning if you’ll leak or keep up with the kiddos
--- Progressive exercises to help prime the musculoskeletal system for high impact like running
--- A library of exercise video how to’s, so that you can never question if you’re doing it right
Did someone say bonuses?
How to Calm the Athlete Ego and why we need that voice to simmer down during this important phase of our athletic journey
Goal Setting worksheet to teach you how to set reasonable and actually achievable goals.
“Maintain Wellness” with these worksheets on how to do all the things motherhood requires and not burnout or let your health tank
Learn my method on how to be flexible with your workouts so you can still kick butt on your goals, get stronger, and not worry at all for taking a rest day
Now, you might be thinking “How is Postpartum Athlete Lab different?”
I understand what it means to literally squeeze in a workout, hence chasing my two spicy babies around.
So I made the program to be done in as little of time to get you the biggest results possible!
Not only that but I have had to heal and recover my pelvic floor and core from a surgery and back to back pregnancies.
And I know what it feels like to have to serve that athletic identity again. To hit the pavement, get your heart racing and feel like an athlete in your body even after having babies
So, are you ready to feel confident and strong? It’s time to build your strength from the pelvic floor and core outward!
Hi I’m Dani Jones, your Pre/Postnatal Strength Coach
I’ve always wanted to be an OBGyn but with the demanding hours and work life I knew that meant I couldn’t have the family life I’d always dreamt of. I then pursued a Bachelors and Masters degree in Exercise Physiology/Strength and Conditioning, and carried on to teach anatomy in my career. COVID hit and then I got pregnant! My first thought… what can I do when it comes to exercise while growing this babe???
So of course, down the rabbit hole I went. From research to certifications, more research and practical application I basically submerged myself in the absolute best marriage of what I wanted to be when I grew up (OBGyn) and the field I fell absolutely in love with.
I couldn’t imagine a better job to have, I get to help pregnant and postpartum mothers feel confident in their body by getting stronger with exercises that will set them up for the greatest success.
It’s not just about throwing a bunch of random exercises together. There’s a beautiful science behind it. One that I find absolutely thrilling.
This is for you if…
You are tired of feeling defeated and disconnected in your body,
Frustrated with the constant leaks and having to change your underwear or pants,
You are depressed about not being able to enjoy life by doing the things you love like running and lifting,
Feeling defeated that you can't run, jump, or lift without feeling like your prolapse is getting worse
You are done with accepting things as the price of motherhood.
This is for you if…
You want to feel more confident in your mom bod so you can be an athlete again,
You want to be a part of the memories made and not be on the sidelines anymore,
You want to feel like you can wear whatever you choose to wear and feel good in it,
You want to finally feel like you again!
By the end of this program you will:
have begun to heal your pelvic floor and core
strengthen weak muscles caused by pregnancy and delivery
Build strength to help you with everyday tasks including
Reduce your risk of prolapse, peeing your pants, and pelvic floor pain
Set yourself up with a solid foundation to return to high impact like running, lifting, and triathlons
Money Back Guarantee
Not sure if it’s the right fit??? There’s a money-back guarantee if you do all the workouts and still don’t feel strong in your body. No questions asked, just request a refund within 7 days of purchasing it and you get your money-back guarantee.
Let's Answer Some of Those Burning Questions....
What equipment do I need?
Pillows and towels can work for foam blocks or exercise balls if you don’t have them
Resistance bands (long and looped)
Kettlebells or dumbbells if you’d like or have access to (not absolutely necessary as you can use household items too)
Chairs, Sofas, and countertops for surfaces for exercises if you don't have access to a bench
How long are the workouts?
the longest workout is 45 mins but you can do some in less than 15 minutes. The longer workouts are towards the second half of the program where the intensity builds and you start doing more athletic movements where rest is mandatory between sets.
Pssttt..... I even teach you how to maximize your time so you can get the workout done FAST when you are pinched for time.
How many days a week will I be working out?
you’ll have 2-3 workouts per week
You can add the mobility and recovery exercises to your daily routine if you need some extra support, but it isn't mandatory.
My doctor said I can't workout until 6 weeks postpartum. When can I start the program?
You can start this program as early as day of delivery! I did these exercises within hours of my baby arriving. The exercises are specific for rehabilitation and helping your core and pelvic floor heal so it is safe to do immediate postpartum. We aren't running marathons yet, so don't worry about it being harmful to your body. This is a progressive overload program that is designed to meet you at your earliest postpartum point and build your strength up.
You could also wait until you have gathered your wits a bit with motherhood and start then too. Whatever works for you mama!
I had my baby years (or months) ago, is this program still applicable to me?
Yes! 100% you can still do this program. This program is designed for anyone who has a pelvic floor no matter how long ago they had their babies. We all could use a little pelvic floor TLC.
What if the reason you are feeling so disconnected with your body is because you’re just writing off that this is what motherhood is “supposed” to feel like? Or that you are only wearing the "mom hat" and never putting on that "athlete hat" because you're scared of getting hurt or not knowing what to do.
How much time have you spent wishing you could start running or racing again but haven't even started training, because you were scared of leaking or your vag falling out?
The truth is, if you want to feel confident in your body to return to running or triathlons, you need to heal your core and pelvic floor
You need the strengthening, the relaxation techniques, you need progressive overload programming to help your muscles grow under load and tension (this is key for building strength and healing!)
You need to have a program designed not just by another mom who has been through it, but one that is backed by education, research, as well as experience.
It’s hard navigating the countless trainers' advice and noise out there saying what is and what isn’t safe for your body.
Take it from someone who teaches anatomy, has multiple degrees in exercise science and strength & conditioning, as well as specializing in pregnancy and postpartum populations.
I've done the research (and continue to follow up on the latest research) and I've done the trial and error. Let me do the heavy lifting and research for you, you focus on being the best mom you can to your kiddos and for yourself.
There are ways to get back to feeling stronger and more confident in what your body can do.
And if you need a helping hand to get strong again, then Postpartum Athlete Lab is for you
Still not sure? Shoot me a message on IG or Pinterest with the word "ATHLETE" and we can chat about whether the program is a good fit for you!