are the programs hsa/fsa covered?

Yes! But make sure to check with your own insurance company as they may differ on what they accept or what kind of receipt they may need.

how soon postpartum can i start the program?

The program is safe enough to begin as soon as you feel ready postpartum given you had no complications or specific direction by your provider. The exercises are gentle and effective to aide in healing. The C-Section specific track with have additional pre-phase weeks to take into account the extra healing needed for an abdominal surgery.

is there c-section specific content?

Yes! A special c-section track is within the postpartum program that has numerous videos on how to heal with a c-section, how to move, proper scar massage work and exercises even prior to 6 weeks postpartum, and so much more that is specific for c-section healing.

how long do i have access to the mind body core programs?

The Mind Body Core Prenatal and Postpartum programs are all LIFETIME access because. This gives you opportunity to always go back and do any of the workouts or access the information. Or for your next pregnancy or postpartum journey!

Given the digital nature of the products, there are no refunds to the programs after purchase.

Can I purchase the program as a gift?

Absolutely! And a perfect thing to add to a registry or gift to a friend - the gift of healing!

Women's Health FAQs | Doc Lizzie

General Doc Lizzie FAQs

Yes! But make sure to check with your own insurance company as they may differ on what they accept or what kind of receipt they may need.
The Mind Body Core Prenatal and Postpartum programs are all LIFETIME access. This gives you the opportunity to always go back and do any of the workouts or access the information. Or for your next pregnancy or postpartum journey!
Given the digital nature of the products, there are no refunds to the programs after purchase.
Absolutely! And a perfect thing to add to a registry or gift to a friend - the gift of healing!

Pelvic Floor Health FAQs

The pelvic floor is a group of muscles, connective tissues, and ligaments that form a supportive hammock at the bottom of your pelvis. These muscles help support your pelvic organs, including your bladder, bowel, and uterus, while also playing an important role in bladder and bowel control, sexual function, core stability, and pressure management.

Your pelvic floor works together with your diaphragm, abdominal muscles, and back muscles to help stabilize your body during everyday activities and exercise. A healthy pelvic floor needs to be able to both contract and relax. Problems can occur when the muscles are weak, overly tight, poorly coordinated, or unable to respond appropriately to changes in pressure. Read more about Pelvic Floor health in our comprehensive guide.
Signs of a weak or poorly functioning pelvic floor can include leaking urine when you cough, sneeze, laugh, run, jump, or exercise; difficulty controlling bowel movements; a feeling of heaviness or pressure in the pelvis; or difficulty supporting your core during physical activity.
Yes. Your pelvic floor can be both tight and weak at the same time. Tight muscles are not necessarily strong muscles. A pelvic floor that remains tense may have difficulty fully contracting, relaxing, or coordinating with the rest of your core.
Kegels can be helpful for some people, but they are not appropriate for every pelvic floor problem. Kegels strengthen the pelvic floor by repeatedly contracting the muscles. If your pelvic floor is already overly tight or you have difficulty relaxing the muscles, doing excessive or improperly performed Kegels may increase tension and potentially worsen certain symptoms.
Strengthening your pelvic floor starts with learning how to properly contract and relax the muscles. Pelvic floor exercises may include controlled contractions, relaxation exercises, breathing techniques, and movements that train the pelvic floor to work together with your deep abdominal muscles and diaphragm.
You may benefit from seeing a pelvic floor physical therapist if you experience urinary or bowel leakage, pelvic pain, painful intercourse, pelvic pressure or heaviness, symptoms of pelvic organ prolapse, difficulty emptying your bladder or bowel, or pain or discomfort during exercise.

Deep Core & Core Health FAQs

The deep core is a group of muscles that work together to stabilize your spine, pelvis, and trunk. Rather than referring to one specific muscle, "deep core" describes a system that helps your body manage movement and pressure during everyday activities and exercise.
The deep core is primarily made up of the diaphragm, pelvic floor muscles, transversus abdominis, and deep muscles of the back, including the multifidus. These muscles work together to help stabilize your trunk and pelvis.
Your deep core and pelvic floor work together as part of your body's pressure and stability system. When you breathe, move, lift, or exercise, these muscles coordinate to help stabilize your trunk while managing pressure inside your abdomen.
Core pressure management is your body's ability to create, control, and respond to pressure within your abdomen during breathing and movement. Your diaphragm, abdominal muscles, pelvic floor, and other core muscles work together to manage this pressure.
Many core exercises can be appropriate postpartum, but the safest exercises depend on your individual recovery, symptoms, delivery experience, and current level of strength and function. Early postpartum core training may focus on breathing, gentle abdominal activation, pelvic floor coordination, and gradually increasing movement and resistance.

As your body heals, exercises such as walking, pelvic tilts, heel slides, bridges, dead bugs, bird dogs, squats, and other progressive strength exercises may be incorporated as appropriate. The goal is to gradually challenge your core rather than rushing into advanced exercises.

Diastasis Recti FAQs

Diastasis recti, also called diastasis rectus abdominis, is a widening and thinning of the connective tissue between the two sides of the rectus abdominis muscles. This connective tissue, called the linea alba, runs vertically along the front of your abdomen. Learn more about Diastasis Recti in my comprehensive guide!
Diastasis recti occurs when the linea alba and surrounding abdominal tissues stretch and adapt to changes in the size and pressure of the abdomen. Pregnancy is one of the most common times this occurs because the abdominal wall must accommodate a growing baby and changing body mechanics.
Yes. Some degree of abdominal separation is a normal and common adaptation to pregnancy. As your uterus grows, the abdominal wall stretches and the linea alba adapts to accommodate the changes in your body.
Diastasis recti can improve naturally, particularly during the months following pregnancy as the abdominal tissues recover. However, recovery varies from person to person, and the presence of abdominal separation does not necessarily indicate whether your core is functioning well.
There is no single timeline for diastasis recti recovery. The abdominal wall continues to change and recover during the months after pregnancy, and some women may notice significant improvement within the first several months while others may require more time and targeted rehabilitation.

Pregnancy & Prenatal Exercise FAQs

For most people with an uncomplicated pregnancy, regular physical activity is safe and provides important health benefits. Exercise during pregnancy can support cardiovascular health, muscular strength, mobility, mood, and overall well-being. It can also help you maintain fitness and prepare your body for the physical demands of pregnancy, birth, and postpartum recovery. Learn more about Prenatal Fitness in my comprehensive guide!
For most people who have a healthy pregnancy, current guidelines generally recommend at least 150 minutes of moderate-intensity aerobic activity each week, spread throughout the week. Strength training is also an important part of a well-rounded prenatal exercise program and can be incorporated on a regular basis as appropriate.
Many people who were already running before pregnancy can continue running during pregnancy if they are healthy and their healthcare provider has not advised them to restrict exercise. However, pregnancy can change your balance, joint mechanics, breathing, pelvic floor function, and tolerance for impact, so your running routine may need to change over time.
Your workouts may need to evolve throughout pregnancy as your body changes. Instead of following a rigid approach, think about adjusting exercises based on how you feel and how your body responds.

You may modify your workouts by reducing weight, intensity, range of motion, impact, or training volume. You can also change your exercise position, use additional support, increase rest periods, or substitute movements that feel more comfortable. As your pregnancy progresses, factors such as your growing belly, balance, breathing, pelvic floor symptoms, and energy levels may influence which exercises feel best.
You should stop exercising and contact your healthcare provider if you experience warning signs such as vaginal bleeding, leaking of fluid, regular painful contractions, significant dizziness or fainting, chest pain, severe shortness of breath, severe headache, or other concerning symptoms.

You should also stop an exercise if it causes significant pain, pelvic pressure, urinary leakage, or other symptoms that do not feel normal for you. Some discomfort can be expected as your body changes during pregnancy, but pain or new symptoms should not simply be pushed through.

Postpartum Recovery FAQs

The program is safe enough to begin as soon as you feel ready postpartum given you had no complications or specific direction by your provider. The exercises are gentle and effective to aid in healing. The C-Section specific track will have additional pre-phase weeks to take into account the extra healing needed for an abdominal surgery.
When you can start exercising postpartum depends on your delivery, recovery, symptoms, and overall health. Gentle movement such as walking, breathing exercises, and comfortable mobility can often be introduced early after birth, as long as you feel well and your healthcare provider has not given you activity restrictions. Learn more about Postpartum Recovery in my comprehensive guide!
There is no single date when everyone is ready to return to running postpartum. Running is a high-impact activity, so your readiness should be based on how well your pelvic floor, core, muscles, and connective tissues have recovered rather than simply how many weeks it has been since delivery.
Rebuilding your core postpartum is a gradual process that starts with restoring breathing, coordination, and foundational strength before progressing to more challenging exercises. Pregnancy and childbirth can affect your abdominal wall, pelvic floor, breathing mechanics, and overall core function, so postpartum core training should address the entire system rather than focusing only on abdominal exercises.

Early exercises may include diaphragmatic breathing, gentle abdominal activation, pelvic floor coordination, walking, and basic movements that feel comfortable. As your strength and tolerance improve, you can progressively introduce exercises such as bridges, squats, dead bugs, bird dogs, carries, and other functional strength movements.
Strengthening your pelvic floor postpartum starts with understanding how well the muscles can contract, relax, and coordinate with your breathing and other core muscles. Pelvic floor exercises may include controlled contractions, relaxation techniques, breathing exercises, and functional movements that train the pelvic floor to respond to the demands of everyday life and exercise.

C-Section Recovery FAQs

Yes! A special c-section track is within the postpartum program that has numerous videos on how to heal with a c-section, how to move, proper scar massage work and exercises even prior to 6 weeks postpartum, and so much more that is specific for c-section healing.
Initial recovery from a C-section typically takes several weeks, but your body can continue healing and adapting for several months. The incision may heal externally before the deeper abdominal tissues have fully recovered, so feeling better does not necessarily mean your body is ready for every type of exercise.

During the early postpartum period, your focus should be on rest, gentle movement, caring for your incision, and gradually returning to everyday activities. As your recovery progresses, you can gradually rebuild strength and increase your activity based on how your body feels and the guidance of your healthcare provider.
Your return to exercise after a C-section should be gradual and based on your individual recovery. Gentle movement, such as short walks and comfortable mobility, can often begin early after delivery when medically appropriate. More structured exercise should be introduced progressively as your incision and abdominal tissues heal.
There is no universal date when everyone is ready to return to running after a C-section. Running places significantly more impact and demand on your core, pelvic floor, and lower body than walking, so readiness should be based on your recovery and functional strength rather than time alone.

Before returning to running, you should be able to comfortably perform lower-impact activities and strength exercises without significant pain, incision discomfort, pelvic pressure, or urinary or bowel leakage. A gradual return-to-running program can then help you rebuild your tolerance for impact.
Rebuilding your core after a C-section is a gradual process that focuses on restoring breathing, abdominal coordination, strength, and pressure management. Because a C-section involves an incision through the abdominal wall, your body needs time to heal before progressing to more demanding core exercises.