A POSTPARTUM STRENGTH PROGRAM
REBUILD
your strength from the inside out after having a baby
You have had a baby. And now your body doesn't feel like yours anymore.
Not in a dramatic way. In a quiet, confusing, frustrating way.
You go to move the way you used to and something feels off. Your core feels weak. Your body feels disconnected. Your confidence feels shaken. And no one really tells you what to do next.
You are just expected to get back into it when you feel ready. But what does that even mean? Because right now, you don't feel ready. You feel unsure. Maybe a bit scared. Maybe a bit lost.
And underneath all of that, there is this thought you keep coming back to.
"I just want to feel like myself again."
This is exactly where REBUILD begins.
If any of this sounds like you.
SOUND FAMILIAR?
"I feel disconnected from my body. I don't even recognise myself anymore."
"Returning to my normal gym feels intimidating and overwhelming right now."
"I'm scared to lift weights again because of my pelvic floor.""I want to start but I need somewhere I can bring my baby."
"I used to be so fit and strong. I'm embarrassed to go back to the gym because I'll basically have to start again."
You are not alone in this.
These are the exact words mums use before they start REBUILD. Every single round.
Here is what most women are never told.
WHAT NOBODY TELLS YOU
Your 6-week GP clearance is not a green light.
That appointment is a basic medical check. Stitches, scars, bleeding, mental health, baby check. It is not an assessment of whether your core and pelvic floor are functioning properly. It is not a signal that your body is healed and ready to train. Most women leave that appointment feeling like they should be further along than they are. They are not.
There is a gap no one is filling.
If you have seen a pelvic floor physio, that is a great starting point. But there is a significant gap between those exercises and returning to group fitness or lifting. That gap is about integrating breath, core and pelvic floor support into real movement patterns. That is exactly what REBUILD exists to fill.
Postpartum recovery can take 3-5 years.
Not 6 weeks. Not 3 months. For your body and hormones to truly find their new normal, it takes time. Add Matrescence into the mix and that takes around 8 years per baby! This is not to overwhelm you. It is to give you permission to stop rushing. The slow and intentional path gives you the strongest outcome long term.
Pain, heaviness and leaking are not just part of being a mum.
These are symptoms. They can be addressed. They should be. Pushing through or hiding them is not going to make them better. You deserve proper support.
Your body is not broken.
You are not behind.
You just have not had the right support yet.
A 6-week postpartum strength and conditioning program designed to help you reconnect with your body, rebuild your strength, and return to exercise safely and confidently. Without guessing, pushing too hard, or feeling like you are doing it wrong.
INTRODUCING
REBUILD
This is not about intensity or pushing through. It is about understanding your body again. Rebuilding from the inside out so everything you do moving forward actually feels strong, supported and sustainable.
DURATION
6 Weeks
SESSIONS
x2 1hr per wk
LOCATION
Basecamp Gym, Mornington
ENVIRONMENT
Baby friendly, Small group
Sessions are welcoming and baby-friendly. Every session is structured and guided but allows mums to stop to settle, change or feed their baby at any time. You will not fall behind. This space is designed around your reality.
INSIDE REBUILD
How it actually works.
Most postpartum programs skip the most important part entirely. They jump straight into workouts and wonder why things still don't feel right. REBUILD starts at the foundation and builds from there, properly.
Reconnect to your breath, core and pelvic floor.
Everything begins here. You will learn 360 breathing and understand how that directly links to pressure management and pelvic floor health. Once that system starts coordinating again, every movement you do starts to feel different.
Release the tension your body has been holding.
Mobility work to address the aches, pains and posture shifts that come with pregnancy and early motherhood. Your back, neck and hips all start to feel the difference. Movement that was painful starts to feel like relief.
Rebuild your strength slowly and intentionally.
Using movement patterns your body already knows, squats, hinges, lunges, but this time with the awareness, support and connection you have been missing. You will feel stronger not just because you are lifting weights, but because your body is finally working with you.
Reintroduce impact and dynamic movement with confidence.
So you can return to the things you actually love. The gym, group fitness, running, sport. Whatever that looks like for you. You will have the tools to get there and the knowledge to do it safely on your own terms.
Every movement inside REBUILD is chosen intentionally. Not to make you sweat. Not to make you sore. To rebuild a solid base that everything else gets to be built on top of.
What you’ll walk away with
OVER 6 WEEKS, YOU WILL LEARN
How to reconnect to your breath, core and pelvic floor so your body starts functioning properly again, not just during workouts but in everyday life
Mobility work to relieve the tension built from pregnancy, feeding, carrying and the constant forward load your body holds
Functional strength movements that mirror what you already do every day. Sitting, standing, lifting, carrying your baby
How to recognise symptoms and know when to progress, pull back or seek further support
How to modify and adapt your training beyond REBUILD so you can keep going with confidence independently
The 'why' behind everything. Because understanding your body is what makes the difference between guessing and actually knowing what you need
Plus at-home support so you can continue reinforcing what you are learning in a way that fits into your real life.
What actually changes.
THE TRANSFORMATION
When mums arrive at REBUILD, they are often confused, scared and feeling weak. By the time they finish, they are not only physically stronger. They are mentally stronger too.
A completely different outlook on what rebuilding strength after a baby actually looks like
A release of the pressure to rush and the social expectations attached to it
A new understanding of their body and what realistic postpartum recovery actually involves
A solid foundation of strength to build everything else on top of
Confidence to stop looking back at who they were before and feel genuinely excited about the version they are becoming
A more positive relationship with their body, even if their size has not changed
"They stop trying to get back to who they were before the baby. They start becoming an even stronger version of themselves now."
We don't just rebuild strength in REBUILD.
We rebuild confidence and trust in themselves and their body's ability to perform.
WHAT REBUILD MUMS ARE SAYING
WHY ME
REBUILD was built from real experience.
My first postpartum experience returning to exercise was rough. I did all the wrong things. I could not find the right person to bridge the gap between what my pelvic floor physio told me to do and actually getting back to lifting weights.
I was deep in the same beliefs I now help my clients work through. The pressure to get back quickly, to train through things that didn't feel right, to push harder when my body wasn't ready. Because of that, I got badly injured. I had to stop everything and rehab from scratch.
That setback changed everything. It sent me down the path of proper education, real experience with this specific population, and eventually led to creating REBUILD.
“I made those mistakes so you don't have to.”
Since then, I have worked with many mothers through both pregnancy and postpartum. I have helped them reconnect with their bodies, rebuild strength progressively, overcome the fear and anxiety attached to postpartum exercise, and build genuine trust and confidence in themselves again.
I became the trainer I wished I had during my first postpartum season. Someone who is not only knowledgeable but genuinely approachable and understanding of what this season actually demands. I will greet you by name every session. I will remember something about you. And I will make sure you feel like you belong in the room from the very first session.
This is not about being the best trainer. It is about being the right support for this specific season.
The things holding you back.
COMMON QUESTIONS
These are the hesitations I hear most often. Let me address them directly.
"I need to get fit first before I start."
This is one of the most common things I hear. You don't need to be fit to start REBUILD. REBUILD is where you build that base. Waiting until you feel ready is the thing that keeps most mums stuck. What you actually need is the right support and environment to begin. That is what REBUILD is.
"I don't have the energy right now."
I know. You are sleep deprived, overwhelmed and running on not much. REBUILD does not ask you to push harder than your body can handle. Every session is designed to meet you where you are at that day. You will leave feeling stronger, not depleted.
"What if my baby cries the whole time?"
That is exactly why REBUILD was built the way it was. You can stop to settle, feed, change or wear your baby at any point during the session. You will not fall behind. You will not disrupt anything. This is a space where your baby is welcome and your reality is genuinely accounted for.
"I'm already back at the gym. This feels like going backwards."
If you are back at the gym and something still doesn't feel right, that feeling is worth listening to. Slowing down to rebuild your foundation properly is not going backwards. It is giving yourself the strongest possible base before you push forward again. Most mums who have done REBUILD after returning to the gym say they wished they had done it first.
"I'm not sure the investment is justifiable right now."
Three sessions with a physio costs the same as the full REBUILD program at $400. The difference is that REBUILD gives you 6 weeks of structured, progressive, guided training in a supported environment, plus the tools to keep going independently after it ends. If you are already investing in your postpartum health through appointments, REBUILD sits in exactly the same category.
IS THIS FOR YOU?
REBUILD
is for you if.
You are postpartum and struggling to know when or how to start exercising again
You feel disconnected from your core and pelvic floor and want to understand how to rebuild that connection
You want a safe, guided environment with a coach who actually understands what this season is like
You need somewhere you can bring your baby
You are done with the pressure to rush and want to approach recovery with intention
You are ready to commit to 6 weeks, show up even when it is hard and trust the process
REBUILD is not for you if:
You are looking for high intensity training or a weight loss program. You are not willing to slow down and rebuild from the foundation. You are not yet postpartum.
READY TO START?
Your investment.
FULL PRICE
$400
$340 early bird when you secure your spot at least 2 weeks before the start date.
Spots are intentionally limited to keep the experience small, supported and personal.
Have questions before you commit?
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