There are 12 weeks in the full Postpartum Return to Exercise program. Part One/Month One is called Return, and is a 4-week strength building program. It is designed for those approved by their doctor to return to exercise, and includes exercises that begin safely developing a baseline of fitness & addressing common issues new moms deal with. Part Two/Month Two is called Rebuild, and is a 4-week strength building program that builds upon the foundation built in Return (Month One) and is designed to focus more on strength building as well as introducing more aerobic components toward the later weeks. Part Three/Month Three is called Rise, and is a 4-week strength building program that progresses all movements, while continuing to build strength as well as aerobic capacity, with workout styles that are more challenging than Return & Rebuild (Month One & Two). It also includes a more core focused workout each week if you feel ready for the additional challenge. Follow along on the app. Check-in and track each workout so that you can see your progress and we can adjust if any issues arise. *Prior to beginning the program, or if you have any of the following issues along the way, including: urinary leakage, prolapse, hemorrhoids, c-section restriction, perineal scar restriction, or diastasis recti, please consult your doctor for referral to a Physical Therapist who specializes in pelvic floor issues. **Current research shows that it is best to wait 12 weeks after birth to begin running. If you'd like to begin sooner, please discuss this with your doctor.

“Get Flexible with Denise” is a remote stretching and flexibility program created by Personal Trainer Denise Quentin that will guide you through a variety of 10-15 minute workouts that you can do at your own convenience. You can add this routine before your workout to get loosened up, after your workout to make sure your muscles stay flexible, or solely as its own workout when you are short on time but still want to do something for your body. The program is outlined to focus on one body area each day for 5 days/week for at least 4 weeks. If you have a body area that feels tight and needs more focus, repeat any stretching routine as needed. Stretching has been proven to improve flexibility. Through improved flexibility, your risk of injuries decreases and activities of daily living are getting easier because your joints are able to move more freely through their range of motion. Increased ROM enables the body to move efficiently when performing lifts or general movements such as walking and running. Without flexibility, muscles become shortened, tight, and weak leading to poor posture and improper movements. Flexibility will be the key if you want to perform your activities of daily living without limitations.