Fourthified: A postpartum fitness course for recovery

10 Modules


Welcome to Fourthified!  I am honored to be a guide on your postpartum fitness journey!

Breath Work Part I: Weeks 1-6

Breath work is a HUGE part of the postpartum recovery process.  This lesson takes you through the why and the how of breathing after birth.

Weeks 1-2: Rest & Recover

Directly following birth, our main goal is rest and recovery.  In the midst of acclimating to a new tiny human, it's easy to forget that our bodies have just done some incredible work and need time to recover!  

Weeks 3-4: Recover & Rebuild

While recovery remains at the forefront of our work for weeks 3 & 4, we can begin to add a little bit more movement as we feel ready to do so.

Breathwork Part II: Weeks 5 & 6 Additions

Breathwork will forever be an important part of your postpartum recovery.  Here are some additional positions in which you can try to do your connection breath.

Weeks 5-6: Recover & Rebuild

Recovery is, of course, still at the forefront of your postpartum training. Listen to your body here to determine whether you should move on to weeks 5 & 6 or stick with the first four weeks of training.

Weeks 7-10: Rebuild & Reintegrate

As you continue to rebuild your body after pregnancy and delivery, weeks 7-10 start to bring more focus onto reintegrating more of your muscles so you can continue building foundational strength.

Weeks 11-14: Recondition

As you move forward into weeks 11-14, you might be feeling ready to take on the world, but you are still repairing your body from pregnancy and delivery.  Keep listening to your body and do what feels right!  This work should be enhancing your life, not adding stress and discomfort.


Your fourth trimester is not the time to try the latest fad diet that you saw on the internet.  It's a time to fuel your body so it can recover and rebuild after the trauma of pregnancy and delivery!

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Medical Disclaimer

Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.


If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.


Fourthified is an educational and informational resource. It is not a substitute for working with a personal trainer or other professional. I cannot guarantee the outcome of following the recommendations provided and any statements made regarding the potential outcome are expressions of opinion only. I make no guarantees about the information and recommendations provided herein. By continuing to participate in this program you acknowledge that I cannot guarantee any particular results, as such outcomes are based on subjective factors that are not within my control. Therefore, following any information or recommendations provided in this program are at your own risk. If you need specific fitness advice, you should hire a personal trainer or other professional.

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