Hello and welcome to phase 1 of your Every Mother Path! We’re so excited to walk alongside you on your Reclaim healing journey.
Let’s take a moment to go over what to expect in this first phase of healing. You can always come back to this guide whenever you need a refresher.
Phase 1 (Days 1–21):
For these first three weeks, we recommend sticking only to the exercises curated for you in your path and setting aside other forms of exercise. We know this might feel a little tough to hear—especially if you’re eager to get moving—but this step is essential. It allows your brain, nerves, and muscles to build a solid foundation, which is key for long-lasting results and safely preparing your core and pelvic floor for the next phase.
During this stage, we’ll focus on building a strong brain-to-muscle connection with your core and pelvic floor systems. This foundation helps address issues like diastasis recti, back and pelvic pain, leaking, or feelings of heaviness, while setting you up to return—safely and confidently—to the activities you love. Ultimately, the goal is for your core and pelvic floor to engage naturally and automatically. With a gentle reminder in the form of deep core training and breathwork, your body will remember and reclaim that natural coordination.
We’ll be checking in through the Support Hub and are here to answer any questions that might arise and help tailor the program to your unique needs. Remember, if we keep up with previous workout patterns during this reset period, the body can slip back into old movement habits. Giving yourself this pause creates space to build healthier, more effective neuromuscular pathways.
And here’s the good news: this is temporary! Once phase 1 is complete, you’ll be ready to add in any other workouts or exercises you enjoy—as long as your core and pelvic floor are ready to support you.
How to know if your core and pelvic floor are supporting you well:
Watch for the following signs, and adjust or pause movements if you notice them:
Coning or doming along the midline of the abs
Leaking (or even a “wobbly” bladder feeling, like you suddenly need to pee)
Vaginal pressure or heaviness
Pain of any kind
If you’d like some extra movement during this time, gentle, low-impact cardio such as walking, cycling, or the elliptical can be great options. Just keep checking in with your body and your core support.
Of course, how you move through this program is completely your choice. These recommendations are here to give you the best possible results and help you reach your long-term goals. Think of this phase as an investment—you’re laying down the groundwork now so you can enjoy strength, confidence, and freedom of movement for years to come.
And remember, you’re not doing this alone. If you have any questions, reach out in the Support Hub—we’re here for you every step of the way.
You’ve got this, and we’re cheering you on!