Postnatal Exercise
Group Coaching Programme
With Karen Ellis, a former midwife and expert in helping women get strong, have dry knickers and exercise safely post pregnancy.
Starts January 13th, 2025
For a fully recovered body post-baby, dry knickers, a healed core, a strong body and the abilty to walk into ANY exercise and know how to do it safely for your postnatal body.
I have created a very special group coaching programme which offers a small, intimate group of mums who, post-pregnancy, want a strong pelvic floor, a healed stomach and a body they can rely on for the rest of their life. You will get ultimate accountability and 5* support to learn to exercise with utter confidence that you are looking after your post-pregnancy body. This is exactly the right place for you whether you want to go onto running, weight lifting, football, crossfit or something else.
The Programme in
a nutshell
The core of this 12 week group coaching programme is live group learning in workshops (all available on replay) that cover;​
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How to fully recover your pelvic floor and how to exercise and move whilst looking after it so it can continue getting stronger.
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How to heal your stomach muscles (Diastasis Recti) and use them properly in core connection to have a strong core forever.
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How to exercise safely after having a baby so you can walk into any exercise knowing exactly how to do that exercise whilst looking after your pelvic floor, stomach and post pregnant body.
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How to step away from the pressure the world puts on us to look a certain way so you can enjoy your postnatal recovery making it all about how your body functions and what it does for you rather than worrying about how your body looks.
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But that is not all! As part of the group coaching programme you will also get;
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A specific exercise schedule developed around your individual needs emailed to you each week so it actually fits into your life and daily reminders to do the work so you remember around the juggle of life.
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A welcome pack through the post with printed out habit trackers, your roadmap to recovery, stickers, a hand written encouraging note from me and everything you need to complete the coaching programme so you are all ready to go and don’t need to battle a printer.
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Daily messages with your days exercise tasks and to check in for ultimate accountability. ​
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Live check ins so you can ask me in real time about your progress so you can feel supported each step of the way and confident you are doing exactly the right thing for your body.
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(Keep scrolling for more info about exactly how the programme works)
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To secure your place (limited to 10 - so don't delay) make payment via the buttons below and I will personally be in touch very soon.
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You can choose to pay in full or if you buy before the 17th of November you can pay in 10 weekly instalments
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Cost - £500
To pay in full use these buttons below
Or use the buttons below to pay in 10 weekly instalments of £50 if started before the 17th of November
Exactly What You Get....
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12 weeks of group coaching, support and accountability- Postnatal recovery can not be rushed. It takes the time it takes and there is no rushing that. 12 weeks to give your body the time it needs to recover and you plenty of time to learn about your recovery and get support along the way.
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7 Live Workshops - I will be teaching you live on zoom on a Monday afternoon at 1PM. These are not pre recorded sessions that I reuse over and over. These are taught live so you have the opportunity to ask questions and for clarification along the way. There will be replays emailed to you personally if you can’t make it live.
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4 Live drop ins - The opportunity to ask me questions, get 121 support or just have a cuppa and swap notes with some other mums on the same journey as you so you feel 100% confident you know exactly what you are doing and feel utterly supported.
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A personalised exercise plan - Your exercise plan will be personalised to your body and your life. You will get a weeks worth of exercise at the beginning of the week in an email with links to the on demand exercise classes and daily reminders, motivation and support on watts-app so you actually do the exercise. Here is an example of a core workout and here is an example of a full workout class that you will get.
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A welcome pack through the post - Post that isn’t a bill, whoop!!!. Your welcome pack will include habit trackers, stickers, Post-it notes, a printed schedule of the 12-week programme, colour-in sheets, and a handwritten note from me to buzz up the initial excitement so you can’t wait to get going. This pack will give you everything you need without having to fight with a printer.
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A Whatsapp group - Split into two sections. One section for me to drop links to the days tasks so you get a personal notification and the work delivered easily to you so you actually remember to do the work. Then an optional second section for chat, community and support from the other 9 mums. (If you find group chats overwhelming, you do not have to access this bit, there will be plenty of opportunity for community in the workshops and drop ins)
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Weekly emails - Which will include links to the workshops and replays and your personalised exercise programme so everything is all in one place for ease.
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Scroll down for a week by week schedule of the group coaching programme.................
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Karen, do I have to come to all of this?
No! There is so much so you have the ultimate support. The core things I would love you to attend are the live workshops or watch them on replay each week and to spend some time each week actioning what you have learned in the workshop. Each week can vary but on average each week I would expect each workshop or drop in session would be about an hour each and then to allocate a further hour each week to do the work which could be broken down into 30 mins twice through the week, 15 mins mins four times a week or 10 mins a day.
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BUT - I also want to add, if you find yourself not being able to allocate all of this time, don’t worry, you will have access to the workshop replays and exercises for the rest of the year. Ready to make 2025 your year?
What you will learn by the end of the programme
Your exercise of choice suitable for your postnatal body -
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You will learn to listen into your body. By the end of working with me you will be able to trust that you know what is best for your body. You will know what exercises are good for you and what are not and then adapt moves to make them easier or harder to suit your body that day. Whether you have a pelvic floor prolapse, a Diastasis Recti (stomach muscle separation) and you had a vaginal birth or a c-section you will be able to walk into any type of exercise and assess for yourself whether it is good for you and adapt it so it is - for the rest of your life. The empowerment you feel from that is UNREAL!
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You will learn how exercise can fit into your busy life -
We will make lots of plans together - many will fail, but you will learn to see these failings as clues to what could work and then adapt appropriately, eventually finding the plan that does fit. I want you to be part of this process and learn it too. Our lives are constantly changing and it is important that we adapt and change our fitness plans to work with our lives. This is exactly how I have managed to keep fitness in my life with my two children over the years. I want you to have these skills so when your life changes you can change your fitness plan too. This means you will be able to keep exercise in your life forever!
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An easy system to build on habits in 4 areas of your life so you are the most energised and strongest version of mum you could possibly be.
I call this taking your M.E.D.S (Me time / exercise / Diet / Sleep). Being strong and feeling energised is so much more than just exercise. It is also fitting in time for yourself, diet and sleep. Get good at looking after each of these areas and expect to feel energised, strong and ready to be the fun mum that joins in at the park.
My M.E.D.S system helps you create small realistic but effective habits in all four areas of your life that will lead to long term strength and energy. You will receive physical M.E.D.S habit trackers through the post to hang on your fridge and to help you with this and you will leave with a system you can use for the rest of your life that will just keep leading to a healthier, stronger and more energised you.
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To be more accepting of how your postnatal body looks and to celebrate how incredible your body is for growing and birthing your little humans so you will leave the programme with a new found respect and love for your body.
A core value of mine is to help mums who I work with see how incredible their body is just as it is right now without it having to look any different. The FREEDOM that comes with not giving two hoots about the way your body looks is life changing.
Throughout the programme, I will be helping you open your eyes to the messages the world gives us women that our bodies should be slim, have flat stomachs, toned arms, clear skin and thigh gaps.
I want to help you call bull s**t to changing the way our body looks to appease the world's idea of an ideal body and instead do the work to BE stronger so your body can take you on more adventures so you can DO more, have more fun, experience more and make memories. Because that is what life is all about - right?
I deliver this in an unpressurised way. I encourage you to be open minded, listen to what I have to say and take what feels good to you right now and leave what doesn’t.
week 1
Pelvic Floor Workshop Monday 13th Jan, 1PM
(and on replay)
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Receive daily WhatsApp messages to remind you to practice proper pelvic floor connections
week 2
Abdominal muscle Workshop
Monday 20th Jan, 1PM
(and on replay)
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Receive videos and audios to use daily to practice full core connection
week 3
Adding core connection to movement workshop
Monday 27th Jan, 1PM
(and on replay)
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Receive links 5 days this week to a core exercise video to practice
week 4
Optional drop in for a cuppa and extra support
Tuesday 4th Feb, 10AM
(If you can't make it live I can answer questions via WhatsApp voice notes personally)
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Core exercises 5 days this week again. BTW - you get to keep these core workouts forever to use whenever you need to revisit core strength
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week 5
Body Image Workshop
Monday 10th Feb, 1PM
(and on replay)
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BONUS - Get access to the Body Positive Parenting Course
(usually £99)
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Receive links 5 days this week to a core exercise video to practice ​
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week 6
Exercising safely after having a baby Workshop
Monday 17th Feb, 1PM
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Work out exactly how you are going to fit exercise into your life and receive a personalised exercise plan
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week 7
Optional Live exercise class
Monday 24th Feb, 10AM
(and on replay)
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Receive your revised personalised exercise plan in an email and daily reminders and encouragement via WhatsApp
week 8
Optional Live exercise class
Monday 3rd March, 10AM
(and on replay)
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Optional drop in for a cuppa, feedback and extra support
Thursday 6th March, 10AM
(Or an questions answered via personal voice notes)
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Still using your personal exercise plan.
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week 9
Optional Live exercise class
Monday 10th March, 10AM
(and on replay)​
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Daily short videos showing you how to move strong during daily movements (e.g. picking up your baby) that you can implement immediately
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Personal exercise plan via email and daily WhatsApp encouragment
week 10
Optional Live exercise class
Monday 17th March, 10AM
(and on replay)
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Translating everything you have learned into the exercise of your choice Workshop (i.e weight lifting, rugby etc)
Monday 17th March, 1PM
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Still using your personal exercise plan.
week 11
Optional Live exercise class
Monday 24th March, 10AM
(and on replay)
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Receive your Personal exercise plan. We will be constantly reflecting on how you are managing this and changing it so it is actually sustainable around your life.
week 12
Optional Live exercise class
Monday 31st March, 10AM
(and on replay)
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Last Workshop
Monday 31st March, 1PM
Consolidating everything and making sure everyone knows exactly what they are doing going forward
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AND CELEBRATING!!
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Your last week of your personalised exercise plan. But don't worry! You will not need these anymore because you will have the tools to make these for yourself.
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Who am I?
Oh silly me. I haven’t introduced myself yet. I am Karen Ellis and I live on the east coast with my partner our four children and our pup. Once upon a time I used to be a midwife serving mums like you throughout their pregnancy, births and postnatal period. I LOVED it! But the system didn’t let me give the care I believed you all deserved and I couldn’t manage that. So, I made my own system of a very specific type of postnatal care (Which is very lacking) and here I am now.
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It is my fear that mums like you will jump into advanced exercise without looking after the foundations of your body (your pelvic floor and abdominal muscles - that’s your core). I want you to have the knowledge and support you need to carefully nurture your body to full strength after you have had a baby so it can stay strong forever!
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​I believe your postnatal fitness journey is also so much more than getting strong. It also includes how to fit it into your life as a mum. I actually think this is the harder bit. I also believe it includes how to accept and be happy in your body now which looks different to the body you had before you had babies. These things I am passionate about to my bones and work towards helping as many mums as I can in between enjoying the seaside with my pup and littles (who are not so little now, sobs).
Grab your place in
The Group Coaching Programme now,
and make 2025 the year you invest in your body
Cost - £500
To pay in full use these buttons below
Or use the buttons below to pay in 10 weekly instalments of £50 if started before the 17th of November
I will leave you with........
this email I received from a mum that was in a small group coaching course with me and then spent some time in the membership......
Bonus
The Body positive parenting Course will be yours for FREE to keep forever - click here to take a closer look at what that course is.
