Restore your energy, become strong again, and balance your hormones after pregnancy with THIS guide.
Don't let exhaustion be the reason you neglect yourself postpartum.
Newborns are a LOT of work. You don't have time for more research. Make self-care simple by allowing our 23 years of education and experience to be your step-by-step guide to nourished motherhood.
Learn what's "normal" to experience as a new mom.
With a total of 11 years of experience as moms ourselves, we can help you find answers. Use our guide to feel confident in navigating the many unknowns of motherhood.
Are you feeling the pressure of "bouncing back" after pregnancy?
Fitting back into your pre-pregnancy jeans STARTS with adequately nourishing your body and following safe exercise plans. Our guide will provide both!
Supplements, recipes, safe weekly exercises- this guide covers it all.
You'll learn how to balance your hormones, replenish your depleted nutrients, get stronger, and be pain-free with just this ONE guide.
Costs less than 1/4 of what 1 on 1 services would cost.
Working with a Pelvic Floor Physical Therapist and a Holistic Hormone Coach 1 on 1 would cost upwards of $900 for 6 weeks of care. This guide is packed with valuable information for a fraction of the cost.
Keeping it simple allows you to be successful!
Each week you can open up your guide (digital or printed copy) and spend a quick 10-15 minutes learning about what you'll be doing for the week to nourish and heal your postpartum body.
Not Your Average Postpartum Guide
It's easy to go on YouTube and find postpartum "safe" exercises. You can easily order and experiment with your favorite influencer's supplement suggestions. Pinterest is full of "healthy" postpartum recipes. BUT are those really SAFE and HEALTHY suggestions that will work for YOU postpartum.
THIS guide was not made by a Physical Therapist that added in her favorite recipes or a Hormone Coach that suggested a few exercises she enjoyed doing postpartum. NO!! THIS guide was made by two different experts that combined forces to create a COMPLETE STEP-BY-STEP GUIDE for your first 6 weeks postpartum. We truly considered all of your needs-physical and emotional.
Our hope is that you'll feel energized, strong, hormonally balanced and truly supported as a whole person after completing this program. Your body is working incredibly hard. You deserve the opportunity to be a Nourished Mama!
What Exactly Does This Guide Include:
Strength
Weekly exercises designed specifically for newly postpartum moms (including those with diastasis recti).
Safety
Toxin-free product recommendations for mom and baby including supplements, supplies, and holistic remedies.
Nourishment
Recipes and specific food brand recommendations to support depleted postpartum nutrients.
Guidance
Ways to identify red flags indicating that your body is not healing as it should be.
Tips
Care tips for perineal trauma, cesarean incisions, clogged ducts, and utilizing your support system.
Holistic Support
Checklists, resources, products, healthy ways to move-all included in this simple to follow week-by-week guide.
What’s In The Guide?
1
Postpartum Prep
Freezer meal ideas with nourishing ingredients for healing. A mental health checklist to prepare for postpartum. Suggestions for plastic free pumping and milk storage supplies. A list of toxin-free postpartum must-haves. Tips for avoiding and managing postpartum constipation. Recommendations for supplies to include in your postpartum nesting space.
2
Postpartum Week One
Recommendations for how much out of bed activity to do your first week postpartum. Your first two gentle strengthening exercises and a simple stretching activity. Ways to stay comfortable if you experienced perineal trauma. Healing strategies for those who have had cesarean deliveries.
3
Postpartum Week Two
Suggestions for gradually increasing your out of bed time this week. Several more early postpartum exercises along with stretches to avoid back pain. Feeding position recommendations to avoid pain or to improve latch and emptying if you're breastfeeding.
4
Postpartum Week Three
Nourishment guidance including an example schedule of what and when to eat. Tips for interpreting your postpartum bleeding. New strengthening exercises and two new stretches. A mental health check-in and ideas for maintaining connection in your relationships. Ways to identify if you're going to need pelvic floor physical therapy because of perineal trauma. How to avoid scar tissue around your cesarean incision.
5
Postpartum Week Four
Learn about how to keep your body safe while baby wearing and walking for exercise. We’ll turn up the heat on your workouts just slightly this week and introduce you to some stretches to keep your pelvic floor happy. This week you’ll be introduced to desensitization for cesarean scars.
6
Postpartum Week Five
Explore ways to improve sleep, improve energy, and balance hormones and minerals postpartum. Learn about your postpartum menstrual cycle and safe period products. Identify helpful questions to ask your provider at your postpartum follow-up. Challenge your body's strength with three full workouts for the week along with activities to keep you stretched and pain-free.
7
Postpartum Week Six
Our version of the "sex talk" is on the agenda for this week including lubricant recommendations, symptoms of abnormal pain, and understanding your libido. Those with incisions will learn how to breakdown perineal scar tissue and adhesions on cesarean incisions. Once again, plan on completing three full workouts this week.
Bonus
BONUS MATERIAL!
Video Demonstrations
All exercises include links to video demonstrations with cues to engage your core and pelvic floor.
Tons of Recipes
Breakfast, lunch, dinner, snack & dessert recipes all included. Easy meals to stay nourished.
Discount Codes
Discount codes for supplements and products we use, recommend, and love.
Kara
Mom of 2
“The Nourished Mama’s Guide to Postpartum is an incredible way to guide you through your postpartum journey. I wish I would have had this guide after my first born but it served me well after my second born! I had an emergency c-section, and the guide helped me build confidence by strengthening my physical and mental well-being."
Brittany
Mom of 4
"I definitely align with this and think it’s super valuable information for every mama to have. And I need these strengthening exercises big time! I also love how you have both perineal & c-section care together. Meets every birth experience right where they are."
Nourished Mamas
Guide to postpartum
Holistic guide to restore your energy, become strong again, and balance your hormones after pregnancy.
$
225
About
Dr. Nicole Bringer, DPT
Dr. Nicole has been working in Physical Therapy for the past 12 years. Her training includes an Associates, Bachelors and finally her Doctorate degree from Grand Valley State University. She has specialized training in Pelvic Health and Obstetrics as well as hands on myofascial treatment. She owns her own practice and is the creator of the Doctor Nicole YouTube Channel. In the midst of running her own business, she enjoys playing outside and going to the beach with her two (soon to be three) children and husband.
Her personal experience with vaginal delivieries, an episiotomy, painful sex, unfamiliar postpartum weakness and the lack of understanding from her providers fueled her passion to support moms. She believes her calling is to use her expertise in movement and the human body to educate and empower expecting and postpartum moms so that they can truly thrive throughout motherhood.
About Leisha Drews, RN, BSN, FDN-P
Leisha is a Registered Nurse and Functional Diagnostic Nutrition Practitioner with a passion for natural health. Her experience and training, uniquely qualifies her to search out the root causes of your symptoms and help you take the steps needed to leave them behind for good. She believes that our bodies have an innate ability to heal themselves with the right support!
After struggling with her own imbalances that appeared as acne and migraines in her teens and trying all of the mainstream fixes, she started to do her own research. She found that everything we put in and on our body matters, and that exercise not only strengthens the body but has a huge effect on our stress and detoxification pathways. As she started to see improvements in her own health, she became passionate about sharing her experience with others so that they wouldn’t have to be stuck in the pattern of “normal” that is so far from abundant wellness.
Frequently Asked Questions
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NOURISHED MAMAS
GUIDE TO POSTPARTUM
Holistic guide to restore your energy, become strong again, and balance your hormones after pregnancy.
$
225
Not sure if you'll like the guide? Wondering if it's really worth the money? No problem, download Week One for $7 and decide if you want the rest of the guide later.
Quick note from Leisha and
Dr. Nicole
While social media and diet culture are pressuring new moms to lose weight quick and get back to all the things ASAP, we're creating a space that's different. Being a Nourished Mama means replenishing yourself, resting, fueling your body with quality nutrients, restoring movement, and finding joy in your new identity. Our hope is that after spending 6 weeks postpartum with us, you will continue to feel confident and energized in your role as a mom.