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Postpartum 8 Week Program
Rebuild your strength & feel confident in your body again
Our Postpartum 8 Week Program is designed to safely guide you back into movement after birth – helping you rebuild strength while protecting and supporting your core and pelvic floor.
This program features 3 short and effective, full body workouts per week – perfect for busy, sleep-deprived mums – so you can see and feel results without spending hours training.
Your program also includes personalised nutrition targets plus 2 x flexible meal plan examples to match your goals – whether you want to lose fat, rebuild muscle, or simply nourish your body to feel your best.
And because postpartum health is more than just workouts and food, you’ll also get access to learning modules dedicated to educating you on postpartum training and nutrition considerations – giving you the knowledge and confidence to support your recovery and long-term results.
This program is perfect for you if
- You have given birth in the past 12 months & you're ready to return to training
- You want to rebuild your core strength and pelvic floor muscles after birth
- You want to rehabilitate your strength in a safe and effective way
- You want quick and effective workouts you can do at home or the gym
- You want to learn how much you need to be eating to achieve your goals safely (whether you are breastfeeding or not)
- You want easy and delicious family-friendly meals
- You want to feel your best postpartum
Proven results from mums just like you
This program isn’t just about a physical transformation. It’s about feeling stronger, more energised, more confident and reconnecting with your body. These amazing mums decided to prioritise themselves and are reaping the benefits!
Lizzy, 35
Dannielle, 28
Ellen W., 30
Bryarna, 31
Natasa, 38
Becky, 37
Ellen H., 31
A message from our founder
Hi mummas! I created this program because I know exactly how overwhelming the postpartum stage can feel as a new mum myself.
After having my baby, I wanted to move again – I missed feeling strong, confident, and like me. But I also knew my body had been through something intense and needed a safe, supportive approach.
That’s why I built this program: to help both myself and other mums rebuild strength safely and feel empowered to return to training – without the pressure, guilt, or extremes that so many fitness programs push.
Every workout and resource inside this program was designed with the reality of mum life in mind: short sessions, realistic nutrition, and education that makes you feel confident in what your body needs now – not what social media says you “should” be doing.
I’m so proud to share this with you because it’s more than a program – it’s a way to feel like yourself again, while honouring everything your body has done.
Let’s do this mumma!
Coach Holly x
We give you everything you need to transform
Effective training program
You'll get a program focused on rehabilitating your strength with 3 x full body postpartum safe workouts per week
Personalised nutrition targets
We personalise your nutrition to you and your goals. We factor in whether you are breastfeeding or not to ensure your milk supply is not affected.
2 x meal plans
We know you’re busy so we create 2 x one day example meal plans for you to take the guesswork out of your nutrition. Completely customisable based on your preferences.
Weekly self check ins
These will keep you accountable and allow you to see your progress throughout the program!
“I’m almost 8 months postpartum & have struggled prioritising my health since giving birth. I had pelvic floor damage & experience ongoing issues with incontinence which I’m working on with a Women’s Health Physiotherapist. I love how achievable the workouts are. I love the structure & focus on breath, abdominal healing & pelvic floor. I’m enjoying slowing my workouts down & working to optimise my recovery + strength.”
– Trishika
This is what you’ll get
Training:
- 8 week program with 3 x full body postpartum safe workouts per week
- Gym-based or home-based programs available
- Track weight/reps/sets for each workout
- Video demonstrations & coaching cues for each exercise
- Ability to swap exercises
Nutrition:
- Calorie and macronutrient targets personally calculated for you
- 2 x example full day meal plans tailored to your preferences
- Access to our meal plan builder with 450+ easy & delicious recipes the whole family will love
- Ability to generate a weekly shopping list
- Ability to set high/low calorie days to suit your lifestyle
Accountability, education & support:
- Weekly self check ins
- Interactive progress tracker
- Daily goal setting & reflection feature
- 100+ learning modules on all things nutrition, training & mindset
- Lifetime access to our private Facebook community
Disclaimer: Please note this is not a personalised training program, and is not recommended for those with injuries or certain health conditions. We are unable to modify this training program for specific requests.
We recommend starting this program after your 6 week clearance.
How our program works
STEP 1
Purchase our Postpartum 8 Week Program and complete your onboarding to give us all the info we need.
STEP 2
We’ll calculate your personalised nutrition targets, create your meal plans and set you up with your training program through our web app within 24 hours.
STEP 3
Follow your training program and stick to your nutrition targets while enjoying the foods you love – all made easy and convenient with our web app!
STEP 4
Feel and see your progress as you work through your program each week!
Let’s do this Mumma!
Postpartum 8 Week Program
$249 AUD
$199 AUD
one time payment
Afterpay & ZipPay are available.
Got more questions?
Yes, in order to prevent injury and pelvic floor dysfunction we require our postpartum clients to have clearance for exercise from their doctor and preferably a women’s health physio.
A minimum of 6 weeks postpartum is recommended as well as having clearance for exercise from your healthcare provider. There is no maximum number of weeks postpartum that this program would be suitable for, particularly if you are new to resistance training or haven’t done a formal postpartum exercise rehabilitation program since your birth. Please email us at info@findyourbalance.app if you are unsure if this program is suitable for you.
This program is delivered via our interactive Find Your Balance web app. You’ll have 10 weeks access to complete your program.
As soon you sign up for the program, you will be prompted to complete your onboarding consultation, which will give us all the information we need to calculate your calorie and macro targets and create your example meal plans. We will email you as soon as everything is ready to go (usually within 24-48 hours). If you have any issues, please contact us at info@findyourbalance.app.
Yes, the nutrition recommendations are completely customised to you, your goals and your preferences. We calculate your daily calorie target and macronutrient breakdown based on the information you provide us with during your onboarding consultation. We also provide you with 2 x example day meal plans based on your targets, plus you’ll have access to our meal plan builder, which contains over 450 delicious recipes, meals, snacks and foods so you’ll never get bored of eating the same thing! However, there will be no nutrition adjustments made throughout your 8 Week Program.
The 8 Week Program training program is a set program with planned progression. You will be able to choose between a gym-based program or a home-based program to suit your preference. You will have the option to swap exercises based on your abilities or equipment available to you. We have a comprehensive training database on the web app with video exercise demonstrations and coaching cues for every exercise. If you are after a customised training program due to injuries or limitations, our Personalised Coaching would be more suited to you.
For the gym-based training program you will need access to a gym. For the home-based training program you will need some dumbbells of varying weights and a mini resistance band.
Our coaching team is available to answer any questions via email (info@findyourbalance.app). Our web app has an extensive Learning Hub where you can access 100+ learning modules on a range of topics. We also have an exclusive Facebook group for our clients where you will receive support and encouragement from other like minded women sharing this journey with you. We also share lots of tips and tricks as well as do informative live chats in this group to provide further education and support!
The 8 Week Program will be delivered through a web app on your phone or website on your desktop. It is not downloaded through an app store but can be saved to your phone’s home screen like an app for easy access.
Unfortunately, you will only have continued access to the web app if you sign up to another 8 Week Program or our Premium Coaching after your 10 week access ends.
Since this is a digital product which you gain access to directly after signing up, we do not offer refunds under any circumstances.