Postpartum Return to Exercise Program (PREP)
8-week online fitness program for
moms from from 4 weeks to 4 years postpartum
Build your mom strength! 💪🏽
You’re given the go-ahead to return to exercise, but now what? Where do you even start?! Do you just jump back into “regular workouts?” Not so fast! Returning to fitness postpartum needs a careful and gradual progression so you don’t hurt yourself or cause injuries down the road. In PREP, you get workouts that help you build ab, pelvic floor & full-body strength and mobility while learning to manage pain, improve pelvic organ prolapse, diastasis recti (abdominal separation), and urinary leakage.
What you get in PREP
✅ 8-weeks of exercises to build core, pelvic floor and full-body strength
✅ Exercising with pelvic organ prolapse, pain or leaks
✅ Understand diastasis recti and how to check your abs
✅ Learn C-section or perineal scar massage
✅ Videos on best postures to feed, lift, carry, and move
✅ Learn HOW to fit exercise in as a mom, without the guilt
✅ Fitness that provides modifications for postpartum but actually feels like a workout (no need for endless Kegels!)
✅ Feel empowered and successful!
What moms are saying about PREP
“This has been the best investment for me postpartum. I wish I had started PREP after my other kids, but the point is I did this now, and I’m truly eternally grateful.” ~Anjali W.
“I've spent the last year worrying about my insides falling out through my ab muscles. I wish I had known about PREP when I was newly postpartum! I’m so glad I did PREP.” ~Katy F.
Your body is NOT broken even if…
…you have abdominal separation, urinary leaks, pain, emergency C-section, severe perineal tears, or pelvic organ prolapse! Learn the exact exercises and strategies to feel more confident, secure and safe in your postpartum body.
Ditch the guilt & overwhelm around postpartum recovery
Exercise can feel impossible when you’re sleep-deprived, have less energy and can’t get in the gym easily anymore. This is why I exactly designed PREP! You get physiotherapist-designed, full-body home workouts that are the perfect challenge for where you are in your recovery!
How moms have felt after PREP:
Connected to their core & pelvic floor
Stronger in their whole body
Better management of postpartum symptoms like diastasis recti, prolapse, incontinence, back and neck pain
Less stiff and sore with improved mobility
Better energy and mental health, even after those sleepless nights!
Prepared for the physical demands of #momlife including picking up, carrying, and feeding their baby or toddler, laundry and dishes
Improved relationship to exercise with less guilt
JOIN PREP
$99 CAD $198 CAD
STEP-BY-STEP GUIDANCE ON HOW TO CONNECT TO AND STRENGTHEN YOUR CORE & PELVIC FLOOR
8 UNIQUE ON-DEMAND WORKOUTS FOR CORE, PELVIC FLOOR AND WHOLE BODY
EDUCATION SESSIONS ON DIASTASIS RECTI, PROLAPSE, POSTURE, BABY-WEARING, SCAR MASSAGE AND MORE
RETURN TO IMPACT EXERCISES TO PREPARE FOR RUNNING, JUMPING & SKIPPING
DOABLE & REASONABLE STRUCTURE FOR NEW MOMS
WEEKLY ACCOUNTABILITY EMAILS TO HELP YOU STAY ENGAGED
LIFETIME ACCESS TO PROGRAM
#PREPMama Testimonials
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Helen L.
“PREP made me feel successful. It’s allowed me to get into a regular fitness routine and made getting back to physical activity less daunting! My body now craves physical activity daily!”
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Stephanie M.
“I feel more energized, capable, and ready to rock the world with my new baby! I’ve had a faster recovery, gained strength and confidence, and it’s so wonderful to see progress each week. Surabhi is so uplifting and her PREP was the best thing I decided to do for myself postpartum!”
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Sarina T.
“Surabhi is knowledgable and empowering and helped me make exercise a priority. Despite being sleep deprived, my mood is better and I have more energy! Lovely community of supportive mamas.”
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Mari R.
“Before I started PREP, I had no confidence in my body’s ability to move. I was scared to exercise. Now I know that my body is strong and capable of moving even squatting, jumping and running. I have learnt so much about the pelvic floor and the relationship with posture and breathing (it’s not just Kegels that are important!). I am looking forward to continuing my journey with Surabhi in her BASE Membership!”
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Danna L.
“I always used to think if I didn’t have 30-60 minutes to work out it wasn’t worth doing, but I have learned how to fit exercise into my day. PREP has made a huge difference in my energy and mental health! ”
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Suchita H.
"PREP gave me a new perspective about exercise postpartum. It's not about weight loss, it's all about strength training, painless mobility & being able to care for ourselves along with our little ones!”
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Paula A.
“If you are not sure where to begin, start here. It’s the best thing you can do for yourself! PREP got me moving again, improved core & pelvic floor control, and helped with scar pain/sensation. It was easy to ask questions and get the personal help I needed and also felt a sense of community!”
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Surabhi V.
That’s right - me! I designed and went through PREP after my second baby. It has made a world of difference in managing my diastasis, prolapse and incontinence! My fitness and energy are all thanks to the groundwork I laid during PREP!
FAQs about PREP
How soon postpartum can I start PREP?
I know you’re eager to get moving. You need to wait 4-5 weeks following an uncomplicated vaginal birth, or 5-6 weeks following an uncomplicated Caesarian birth. Once your postpartum bleeding has subsided and you're cleared to begin exercise, you can join PREP. If you have questions at all or are considering joining earlier, check with your midwife/doctor or pelvic physiotherapist!
This is my 2nd, 3rd or 4th kid. Is this program okay for me?
ABSOLUTELY! This will be especially useful for you to help you heal and strengthen your postpartum body after multiple babies.
What is the format of PREP?
PREP is an 8-week online on-demand program, with weekly workouts that gradually increase in challenge. Each workout is 20-30 minutes long, broken into bite-sized chunks (5-7 minute chunks) so that you can get to it more easily in your busy day. Workouts videos are pre-recorded and have modifications to make it easier or more challenging. In addition to workout videos, you also have access to education videos on diastasis recti (and how to do a self-check), pelvic organ prolapse, breathing strategy, scar massage and more.
What equipment do I need to participate in PREP?
You need a loop resistance band, 2 pairs of dumbbells (light 2-5 lbs, and moderate 8-15 lbs). You will also need a small ball (kids ball works fine) or a throw pillow. Many exercises are body weight.
Are the exercises safe for diastasis recti? How about prolapse?
Yes!!!!! ALL of these exercises are safe AND recommended for optimizing healing of your diastasis recti and/or prolapse. With PREP, you will gain confidence in moving your body and managing your symptoms.
I have pain or an injury, can I participate in this program?
Yes! You'll learn how to exercise within your limits, and build strength and mobility to help you manage your sympotoms.
Do I need to see a Pelvic Physiotherapist?
Working with a Pelvic Health Physiotherapist while participating in PREP can be a great option especially if you're dealing with pain, symptoms or scar tissue from episiotomies, peroneal tears and surgical Caesarian births. I treat clients in-person in North York, Toronto and I also see clients virtually across Ontario! If you don't have a local pelvic PT accessible, I also offer virtual coaching globally. I help you get the support you need no matter where you are!
What if I need more help?
You're welcome to book a 1-on-1 coaching or pelvic physiotherapy consult if you'd like more personalized support!
What if I feel sore after doing the exercises?
In the postpartum phase, we're often at more risk of injury due to sleep-deprivation, exhaustion, stress and hormones. So it is always recommended to take it slow and build your strength gradually. Some delayed-onset muscle soreness (DOMS) is expected for the first few days after attempted new exercises or harder exercises. DOMS should decrease as you get used to exercise. If it persists, or if you're feeling new pain or injuries, stop and consult with your healthcare provider. If you'd like to book a pelvic physiotherapy or coaching call with me, you can do so here: https://www.thepassionatephysio.ca/book-with-surabhi
How can I receive one-on-one support?
You can book a consult with me here: https://www.thepassionatephysio.ca/book-with-surabhi
How long do I have access to the program?
You will have lifetime access to PREP, which means you can repeat the program with subsequent children or whenever you need a reset.
Can I use my physiotherapy benefits for this program?
Check with your insurance provider whether you have coverage for fitness training or can use healthcare spending dollars towards PREP. This is not pelvic physiotherapy, so the fitness program cannot be billed as such.
Why did you create PREP?
When I had my first child, I had NO idea how hard it would all be to balance. I was athletic, fit, and healthy before having babies. Everyone told me I would bounce right back. WRONG! I was barely getting any sleep, I had a baby that wanted to nurse all day and night, and I ended up with a whole slew of postpartum symptoms including prolapse, incontinence & diastasis recti. Despite diligently doing my Pelvic Physiotherapy exercises, I was still left unable to lift, carry, run or jump without symptoms. I felt lost, discouraged and disappointed in my own body, and resented these changes to my body. I was afraid to have another baby because I didn’t want to go through it all again. And worse - I felt completely unsupported by my healthcare team. This is why I created PREP! This is the program I wish I had. That I wish ALL mamas had. So they could gain confidence, move well and get strong in their new postpartum bodies! Let me show you that your symptoms don't define you!
Ok, ok, ok, I read every last word. This sounds awesome!