Course curriculum

  • 1

    Free Trial Content and Resources

  • 2

    Before you begin!

    • Movement

    • Nutrition
  • 3

    Fact Sheets

    • Fact Sheets - complete PDF
  • 4

    Foundation Repair Videos

    • Breathing

    • Four Point Kneeling

    • Seated Neutral Posture

    • Shoulder Release

    • Chest Opener

    • Standing Safely Without Straining

    • Standing Neutral
  • 5

    The Fourth - Week 1

    • How To Engage Your Pelvic Floor

    • What is Intuitive Eating?

    • Myths

    • What is Gentle Nutrition?

    • Best Banana Bread Recipe (+ one-handed snack ideas)

    • Pelvic Floor Engagement

    • Breathing

    • Pelvic Floor Part 1

    • Pelvic Floor Part 2
  • 6

    The Fourth - Week 2

    • Is iron deficiency a problem for you?

    • Iron deficiency symptoms

    • Reference Values

    • What's your risk? (Notes for vegans, vegetarians)

    • Iron Absorption Inhibitors and Enhancers

    • Iron Foods

    • Pelvic Floor Engagement

    • Posture
  • 7

    The Fourth - Week 3

    • Postpartum Supplements - Summary

    • Specific nutrients needed in higher amounts

    • Vegans & Vegetarians

    • Who should supplement?

    • More info on multivitamins

    • More info on vitamin D

    • More info on iron

    • Probiotics

    • Omega 3/Fish Oil

    • Pelvic Floor Engagement

    • Diastasis
  • 8

    The Fourth - Week 4

    • The Importance of Sleep

    • When is fatigue a cause for concern?

    • Is it tiredness or something else?

    • Practical strategies to prioritise sleep

    • Caffeine

    • Self Care For The New Mother

    • Pelvic Floor Activation

    • Prolapse part 1

    • Prolapse part 2
  • 9

    The Fourth - Week 5

    • All About Sugar

    • Pelvic Floor Activation

  • 10

    The Fourth - Week 6

    • Hormone Summary

    • Background on hormones

    • What contributes to postpartum hormone imbalance?

    • What does hormone imbalance feel like?

    • How to test hormones

    • Nutritionist Tips to Rebalance Hormones

    • Why Rest Is So Important

    • Pelvic Floor Activation

    • Pelvic Stability Workout
  • 11

    The Fourth - Week 7

    • Thyroid Summary

    • Why does the thyroid get special attention?

    • What does postpartum thyroiditis look like?

    • Who should be tested?

    • How to support your thyroid?

    • Red Lentil and Spinach Dahl

    • Glut Bridge Workout

    • Lean Back and Seat Stretch Workout

    • Pelvic Floor Engagement - 7 seconds
  • 12

    The Fourth - Week 8

    • Breastfeeding Through Allergies - summary

    • What’s the difference between an allergy and an intolerance?

    • Common foods that may cause a reaction

    • Signs your baby might have an allergy/intolerance

    • What to do if you suspect your child is reacting to something in your breastmilk

    • Elimination Diets

    • Banana Oat Cookies

    • Pelvic Floor Engagement

    • Deep Abdominal Connection Workout

    • Side Series Workout
  • 13

    The Fourth - Week 9

    • Breastfeeding Notes

    • Boosting Milk Supply

    • Does what I eat affect my breastmilk?

    • A word on mastitis

    • Fibre Rich Bircher Muesli

    • Pelvic Floor Activation

    • Four Point Kneeling Workout
  • 14

    The Fourth - Week 10

    • Fibre

    • Fibre and digestion

    • Hormone balance

    • What about low carb diets?

    • Get You Going Green Smoothie

    • Pelvic Floor Activation

    • C Curve Workout

    • Second Position Workout
  • 15

    The Fourth - Week 11

    • Protein summary

    • What are the best sources of protein?

    • How much protein should you be aiming for?

    • Collagen

    • Golden Winter Chicken and Veg Soup

    • Pelvic Floor Activation

    • Pelvic Stability - Full Video

    • Lunge Workout
  • 16

    The Fourth - Week 12

    • Pelvic Floor Activation

    • Pelvic Stability Workout

    • Glute Bridge Workout

    • Deep Abdominal Focus Workout

    • Side Series Workout

    • Lean Backs and Seat Stretch Workout

    • Quad Stretch

    • Four Point Kneeling Workout

    • C Curve Workout (best with a stability ball prop)

    • Second Plie Workout (avoid with prolapse)

    • Lunge Workout

    • Sit Up Set Up