top of page

12 Week Postpartum Fitness & Nutrition Programs | Stronger After Baby

Three 12-week programs designed to meet you exactly where you are — whether you’re newly postpartum and not ready for workouts, or ready to rebuild strength and thrive.

Why I created these programs

Hi, I’m Alyssa — postpartum mama and certified prenatal & postpartum nutrition and fitness coach.

I know firsthand how overwhelming it can feel to navigate nutrition and movement during pregnancy and postpartum. When I was pregnant, I found myself constantly Googling how to approach fitness because the medical guidance felt vague and unclear. After having my baby, I was exhausted, still searching for answers, and wondering if I was “doing it right” — sound familiar?

That’s why I do what I do.

I help women stop guessing and start feeling confident in how they fuel, move, and care for their bodies during this wildly transformative season. Whether you’re newly pregnant, holding your newborn, or deep in the fourth trimester — you deserve clear, sustainable, evidence-based support that actually fits your life.

No one-size-fits-all plans. No bounce-back pressure. Just real strategies rooted in science, motherhood, and compassion.

You don’t have to figure this out alone. I’ve got you.

IMG_9465.jpeg

Restore & Nourish

This is for newly postpartum moms who aren’t ready to return to structured workouts but want to begin safe, gentle healing.
 

  • Weeks 1–4: Reconnect — Breathe, nourish, and rebuild your foundation (core + pelvic floor).

  • Weeks 5–8: Rebuild — Feel stronger and more supported in everyday movements — without workouts.

  • Weeks 9–12: Rise — Trust your body again. Move with ease. Carry your strength into life beyond the program.
     

Includes:

  • Gentle movement + breathing practices

  • Postpartum-safe nutrition guidance

  • Weekly check-ins for accountability

Return to Fitness & Thrive

This is for women ready to step into workouts again and rebuild both strength and confidence.
 

  • Weeks 1–2: Assess — Fitness + nutrition assessments → clarity & direction.

  • Weeks 3–4: Rebuild — Core + strength foundations → workouts feel safe and doable.

  • Weeks 5–6: Energize — Clothes fit better, energy grows, confidence returns.

  • Weeks 7–12: Thrive — Feel like yourself again — but stronger.
     

Includes:

  • Personalized fitness program

  • Nutrition coaching tailored to your needs

  • Weekly check-ins + progress tracking

Nourish Essentials

No workouts, just nutrition. Perfect if you’re postpartum or juggling mom life and want simple structure around food.
 

  • Weeks 1–4: Reset & Awareness — Learn what your body truly needs, boost energy with simple food shifts.

  • Weeks 5–8: Build Balance — Fuel for steady energy and moods with balanced, family-friendly meals.

  • Weeks 9–12: Thrive with Simplicity — Gain lasting confidence with flexible meal planning that works for your lifestyle.
     

Includes:

  • Personalized nutrition guidance (not a rigid diet)

  • Weekly check-ins for accountability & support

  • Simple meal ideas + prep strategies

  • Mindful eating practices for lasting change

Why These Programs?

These programs are for real moms who:
 

  • May not be ready to dive back into the gym, but want safe and supportive recovery.

  • Feel disconnected from their core and pelvic floor and need to rebuild from the inside out.

  • Want practical, sustainable fitness and nutrition guidance that fits into mom life.

  • Are tired of the “bounce back” pressure and ready for a compassionate approach.
     

No quick fixes. No gimmicks. Just forward progress — at your pace.

How It Works

​​

  1. Choose your program → Postpartum Reset, Nutrition, or Personalized Fitness.

  2. Follow your 12-week plan → with movement, nutrition, and support designed for you.

  3. Check in weekly → celebrate wins, work through challenges, and keep building.


Simple. Practical. Effective.

bottom of page