The Postpartum re.BUILD
8-week strength program
WITH SHAUNA IRONSIDE
Certified Athletic Therapist, Osteopathic Manual Practitioner, and active mom of 3.
This program will help you safely and effectively re.BUILD postpartum, giving you the strength and confidence you deserve.
Want to try the program before you commit? Get your first week FREE!
Your 8-week postpartum re.BUILD includes:
8-week self-paced full-body exercise program
41 guided strength videos
4 breathwork videos
10 mobility, stretching & self-massage videos
printable PDF exercise tracker
immediate access to the full program
online support
+ 4 BONUS videos on POSTPARTUM NUTRITION to maximize your healing and rebuilding with registered dietician & mom of two Fatima Abbass.
CA $96.00
Join today, enjoy it forever! While the program can take you 8 weeks to complete, many members take it slower, and many women who have finished the program tell us they keep coming back to the videos and workouts!
You do not have to wait for the 6-week check
to start rebuilding if you have had an uncomplicated vaginal birth and are feeling good & ready to reconnect.
- The Canadian Society for Exercise Physiology, The Society of Obstetricians and Gynecologists of Canada, The American College of Obstetricians and Gynecologists
re.BUILD from ANY stage postpartum
This program was designed with the early postpartum mumma in mind,
but it is perfect for any woman looking to re.START
Where are you postpartum?
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Many women are ready to start rebuilding before the 6-week postpartum check-in with their doctor or midwife. This time frame is dated, misleading, and often detrimental to women who believe that this means that they are healed enough to return to their pre-pregnancy activities and sports.
If you have had an uncomplicated vaginal delivery and are feeling great there is no reason why you can’t start reconnecting and rebuilding.
In fact, the Canadian Society for Exercise Physiology, the Society of Obstetricians and Gynecologists of Canada, and the American College of Obstetricians and Gynecologists encourage women to resume light activity as soon as they feel ready postpartum.
And light exercise helps promote healing, improves strength, mood, sleep, and energy.
So let’s get started today!
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If the weeks have ticked by and you are starting to feel the physical weight of motherhood, now is the time to get your body stronger and more resilient!
In 8 weeks you will feel stronger, more empowered, energized, and ready to move forward knowing that you have a solid foundation and the tools to keep building or to resume activities and sports safely.
Don’t wait another day. You deserve to feel amazing and strong. You are here, let’s go!
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It is NEVER too late to get started!
The fact is, you are here and that means that you are looking for a way to restart, to build back the body strength you had.
This program is that reSTART.
Let’s get you going today!
CA $96.00
Join today, enjoy it forever! While the program can take you 8 weeks to complete, many members take it slower, and many women who have finished the program tell us they keep coming back to the videos and workouts!
“The instructions and videos are very clear. Everything is set out very clearly and it has been made as easy as possible to navigate. Shauna’s enthusiasm for the program is very obvious and also infectious!”
— Christina, UK
Weak. Disconnected. Vulnerable.
You are not alone, Mumma. These are the words moms use far too often to describe how they feel weeks, months, and even years postpartum. They show up in my office near tears, grieving the body they once knew, unsure of where or how to rebuild.
The fact is, pregnancy and birth will stretch and strain us in the craziest ways. And motherhood is so much more physically demanding than we are prepared for. It’s no wonder the majority of postpartum women have aches and pain, pelvic organ prolapse, incontinence, and other body issues that keep them from having the motherhood they thought they’d have. The motherhood they deserve to have.
This program is built on years of experience rehabbing high-level athletes, clinical experience working with moms of all stages, and on my personal postpartum experiences, including healing my own pelvic organ prolapse.
If you are here, reading this, then I know The Postpartum re.BUILD is what you need. Get started today and let’s get you where you deserve to be!
Questions? Concerns? Not sure if the reBUILD is right for you?
This program will:
Help you reconnect, realign and rebuild a solid foundation - with a focus on your core, pelvic floor, and hip strength.
Help you to better understand your body through breathwork, mobility, and strength exercises.
Empower you to move forward to a sport you love or simply have the motherhood you deserve - strong and resilient.
What members are saying…
Get your body where it needs to be to have the motherhood you deserve
- strong, resilient, and confident.
Start your postpartum re.BUILD now
Sign up today because you deserve to feel stronger tomorrow!
CA $96.00
Join today, enjoy it forever! While the program can take you 8 weeks to complete, many members take it slower, and many women who have finished the program tell us they keep coming back to the videos and workouts!
“I don’t know where to start postpartum. What is safe? What is not?”
Whether you are 1 week, 1 month, or 1 year postpartum,
this program is the re.START you need.
Your teacher.
Osteopathic manual practitioner, athletic therapist, and mother of three.
Shauna Ironside, DOMP, CAT(C)
With over 15 years of clinical experience, working with national-level athletes to everyday bodies of all abilities, sizes, and ages, Shauna has a wealth of knowledge when it comes to human movement, injury, and performance.
Since the birth of her first baby a decade ago, she has specialized in perinatal women’s health, studying with clinicians from around the globe.
While perinatal women’s physical health care has blossomed over the last decade, there are still massive gaps. While Shauna believes all women should have access to reliable, quality care prenatally and postpartum, this isn’t always possible. HealthyMumma.FIT was developed to help fill that gap - making information and education available to all through free articles and accessible programming.
The Postpartum re.BUILD
program overview
Over 8 weeks you will progressively:
week 1 | re.BREATHE
It’s all in how you breathe! Discover your (good and not so good!) breathing tendencies. Learn how to re-establish optimal breathing and how to utilize your breathing system to connect to your core muscles and promote better healing. Learn about optimizing your posture for better breathing, core strengthening, and spine health.
week 2 | re.CONNECT
Reconnect to your deep core, pelvic floor, and hip muscles - your foundation! The strategies presented here are for a life of optimal movement and injury prevention. This stuff is foundational!
week 3 | re.SET
Reset a solid connection to your whole body so movement and daily loading tasks are more optimal.
week 4 | re.LEASE (+ re.SET)
Learn how to release muscle tension and mobilize joints that are prone to restrictions postpartum. You’ll want to refer back to these often!
week 5 & 6 | re.FORM 1 + 2
These two workouts will progress your ability to connect to and utilize your deepest core muscles to help realign and reset basic foundational movement patterns like hip hinge, spine, and pelvic alignment.
week 7 & 8 | re.BUILD 1 + 2
The last two weeks set you up to work on more traditional movements and exercises: deadlifts, squats, lunges, and all the core work. The goal is to continue to build and ensure that you have all the tools to continue building safely, efficiently, and injury-free as you move beyond the course.
Smart, efficient, and progressive,
this program will get you where you want to be -
where you deserve to be!
Join the program that works.
Sign up today because you deserve to feel amazing!
Join today, enjoy it forever! While the program can take you 8 weeks to complete, many members take it slower, and many women who have finished the program tell us they keep coming back to the videos and workouts!
Why should you prioritize exercise postpartum?
The evidence is clear, exercise:
improves strength & tone
boosts energy
reduces the risk of depression
improves sleep
reduces stress and anxiety
promotes self-confidence
establishes healthy habits
F.A.Q.
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If you have had an uncomplicated vaginal delivery:
You can begin this program as soon as you are feeling ready! According to the Canadian Society for Exercise Physiology, the Society of Obstetricians and Gynecologists of Canada, and the American College of Obstetricians and Gynecologists, postpartum women who had a healthy pregnancy and an uncomplicated delivery are encouraged to resume exercise as soon as they feel ready to do so.
Exercise has been shown to improve mood, prevent postpartum depression, help with sleep, reduce weight and prevent urinary incontinence postpartum.
If you have had a complicated vaginal delivery or a C-section:
Please speak with your doctor or midwife to receive clearance to resume exercise before starting this program.
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It is strongly advised that you be asymptomatic before starting this program - this means no pains, no dysfunctions (ie leaking, incontinence).
Please speak with your doctor or midwife to receive clearance to resume exercise before starting this program.
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Yes. This program is well suited to helping you regain a solid connection to your core and help you heal and rebuild a mild or moderate diastasis recti.
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Each week has 5-8 individual exercise videos that are 3-6 minutes long.
We believe this format allows you to pace each exercise according to your level which is really important when you are working to reconnect and rebuild efficiently. Intention is everything and the quality of how you do the exercises matters greatly.
You may only need to watch the videos once at the start of your week. After that, you can use the Exercise Tracker to be reminded of what exercises are on deck for that week.
Of course, referring back to the videos for alignment and modifications is encouraged!
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Nothing! We wanted this program to be accessible to you anywhere.
You will need a towel (a bath towel will do in most cases) to roll and use as a prop.
There are 2 self-massage videos that use massage balls (a lacrosse ball works as well!).
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This is not a cardiovascular program. This is a low-intensity rehab program. Please refer to the program overview above to see the full breakdown week-by-week.
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Yes! If you are feeling up for it, you can absolutely incorporate other forms of movement or cardio that feel good. Walking is an easy way to add some movement to your day.
General guidelines for returning to cardiovascular activity are discussed in the program.
Last chance!
No, not really. This will be here for you tomorrow too…but really you should start TODAY.
CA $96.00
Join today, enjoy it forever! While the program can take you 8 weeks to complete, many members take it slower, and many women who have finished the program tell us they keep coming back to the videos and workouts!
