Postpartum
ProgramBy Nastya Nass
Running on no sleep, holding a baby, and somehow supposed to “get back to fitness”?
Here’s a staged 8-week plan built for exactly this season: short sessions, no equipment, rebuilding your strength safely and in the right order, without asking for hours you don’t have.
In 8 weeks, feel strong, connected, and like yourself again, recovered in the right order, not rushed and not alone.
This isn’t just about working out
It’s about feelinglike yourself again
Tap anything that feels true.
Cards speak to the real fears of a postpartum mom, not to surface goals. Each card flips to a calmer, in-control version when tapped.
You feel weak and disconnected from a body that doesn’t respond the way it used to
You rebuild the deep connection first, and your body starts answering you again
You’re scared that any exercise will make the leaking or the ab separation worse
The early stages are built around your pelvic floor and diastasis, so nothing adds strain
You’re exhausted, and finding even twenty minutes with a newborn feels impossible
Three short sessions a week, 10 to 30 minutes, realistic with a baby in your arms
Generic fitness starts way too hard, and rehab videos stop way too soon
One staged path that heals first, then carries you all the way back to real strength
You’re carrying all of this, and all these questions, mostly alone
You’re led one stage at a time, never guessing what’s safe
It’s not that your body is broken. It’s that no one has given you a plan that heals in the right order, at the pace your recovery actually needs
Recover in theright order
from post-birth rehab back to strong, guided one stage at a time
The program meets you at the start of your recovery and tells you exactly what to do. No more Googling, no more guessing what’s safe.
Your deep core and pelvic floor are restored first, then strength is rebuilt safely, stage by stage, with clear medical-clearance and contraindication guidance built in so you always know what’s safe.
You heal in the right order, led one stage at a time.
Built by someone who’s just recovered from it. Three times.
I’m Nastya Nass. I’m a professional dancer, a coach, and a mom of three. My whole career is built on knowing how to work with my body, and then I gave birth and barely recognized it. Weak core, no connection, unsure what was safe. I had the same questions you have right now.
So I built this around real recovery, not theory. After each birth I rebuilt in stages, core and pelvic floor first, then strength, and refined the plan until it was exactly what a new mom actually needs. This is that plan.
Three recoveries taught me what this program had to be. This is it.
How it works
Start where your body is
Your plan opens at Stage 1, Foundation. Open the app and your first session is ready. No setup, no figuring out where to begin.
Train 3 times a week
Three short guided sessions: Core Stability (~10–20 min), Functional (~30 min), and Mobility (~10 min). Short and realistic for new-mom life, with biweekly progression so you never plateau.
Move through the 4 stages
Foundation → Activation → Strengthening → Endurance. Each stage builds on the last, matched to your body’s recovery rhythm. You just show up and move. We handle what comes next.
Four stages, one right order:
Heal first, thenrebuild real strength
Foundation & nervous system
Calm, breathing, and deep-core reconnection. The gentle start that makes everything after it safe.
Activation
First movements, waking up the pelvic floor and transverse abdominis.
Strengthening
Real strength through functional patterns that mirror daily life with your baby.
Endurance
Back to real energy and stamina, moving like yourself again.
The early stages are built with diastasis and the pelvic floor in mind, so they avoid anything that puts strain on a separated core before it’s ready. Deep-core rehab always comes before any higher-intensity work.
Your body needs rebuilding in the right order, not a rushed comeback.
Everything you need.Nothing you pay for and won’t use.
Your full 8-week recovery: 24 sessions across four progressive stages, matched to how your body actually heals.
What’s inside:
Postpartum Program
Postpartum Program
The complete staged 8-week recovery program, from post-birth rehab back to real strength.
25% OFFStandalone price to confirm before build (see PRICING note at top). Existing prenatal buyers are offered this separately as a $49 loyalty add-on via lifecycle email after birth. That add-on is not this page.
Real, safe,staged recovery
No filters. No “bounce back.” No pressure.
Just structured, staged recovery designed around how your body actually heals after birth. Gentle where it needs to be, strong where you’re ready.
Everything laid out for you,right in the app
Your stage, your sessions, your safety cues, all in one place. Open it and just follow along.
Start today. Open your stage. Follow the plan.
Moms who start feel the difference,and safely
What moms tell us:
“picking up the carseat is not an event anymore. that is my whole review honestly ))”
Ash, 3 months postpartum
★★★★★
“I got cleared at ten weeks after a c section and I was really nervous about doing anything with my core, so I sat on it for another two weeks before starting. The order is what sold me. Deep core and pelvic floor first, then it builds, and week one is gentle enough that I was not scared of it. Everything is at home with nothing fancy so I do it while she naps, usually about half a session before she wakes up. Twelve weeks in and I feel like my body is mine again.”
Steph, 12 weeks postpartum, c section
★★★★★
“got cleared at 7 weeks and had literally no idea what to do with that information, like ok cleared for what 😅 this gave me a starting point. week one felt almost too easy and i was a bit sceptical... and then week four turned up and humbled me.”
Hannah, 9 weeks postpartum
★★★★★
“I jumped straight back into my normal workouts at eight weeks and my body was very clear that this was a bad idea. This goes in an actual order, foundation, activation, then the harder stuff. If you are reading this at four weeks like I was, just wait and then do it properly.”
Lauren, 4 months postpartum
★★★★★
One purchase. No subscription. 30-day money-back. It’s yours for life.
Safety isn’t an add–on.It’s the first rule of the program.
Medical clearance required before you start — as a general reference, around 6 weeks after vaginal birth, 8 to 12 weeks after a C-section.
Clear contraindication guidance: bleeding, unhealed wounds, significant prolapse or diastasis, unmanaged depression, or acute infection mean check with your doctor first
Diastasis-aware from day one: the early stages avoid anything that strains a separated core
“Listen to your body” and the avoid-pain rule on every session, with red flags so you know when to stop and call your doctor
A built-in rest timer so you never overdo it
Safety framed as confidence and control, never fear.
Your questions,answered
Once your doctor clears you — as a general reference, around 6 weeks after a vaginal birth and 8 to 12 weeks after a C-section. Stage 1 is built to be the gentlest possible start.
Yes. Medical clearance is the first rule of the program — every recovery is different, and your doctor confirms you’re ready before you open Stage 1.
The program is diastasis-aware from day one: the early stages avoid anything that strains a separated core, and deep-core rehab always comes before higher-intensity work. Significant diastasis still means check with your doctor first.
None. Every session is bodyweight-only and designed to be done at home, in the space you have.
No. One purchase, lifetime access, and a 30-day money-back guarantee.
Perfect — the program assumes nothing. It starts with breathing and deep-core reconnection and rebuilds you stage by stage, at your pace.
Heal first, then get your strength back
The right way,in 8 weeks
Your staged 8-week recovery plan is ready. One purchase, no subscription, 30-day money-back.