MBC

science- backed workouts and programs taught by a Doctor of Physical Therapy for any stage of womanhood that integrates mind-muscle connection to get to your strongest, most confident self

Doable workouts for any stage in the MBC App

So many times we start workouts only to give them up for a variety of reasons…time, lack of interest, feeling defeated of progress. But it doesn’t have to be that way! In Mind Body Core, you’ll find DOABLE workouts that are 30 minutes and are backed by science. They are programmed by a Doctor of Physical Therapy specializing in women’s health to help you build muscle and integrate the core and pelvic floor into your daily life and fitness routine.

i’m here to teach you how to:

connect to your core and pelvic floor.

engage in proper pelvic floor relaxation.

integrate pelvic floor work into daily life AND fitness.

be empowered with your journey.

find your strongest self.

give you the confidence to improve your health.

build strong foundations for infinite potential.

Let's Do This!

Let's Do This!

what’s in the mind body core app?

Whether you are newly postpartum looking to rehab your core and pelvic floor, pregnant, TTC, or simply looking for a wellness app that incorporates all the components of women’s health in every stage, there’s a program for you inside the MBC App!

The MBC subscription INCLUDES the full Prenatal Program and Postpartum Program!

Ongoing Workouts Updated Weekly

Prenatal Strength Program

Prenatal Nutrition

Prenatal Core/Mobility Program

Labor Prep Program

Postpartum Program

Postpartum Nutrition

Beginner-Advanced Core Program

8 Week Strength Foundations Program

Mobility Flow Library

15 Minute Mini Workout Library

Trying To Conceive Library

Pain Relief Programs

Baby Wearing Workouts

New Programs In The Works!!

    • Instant access to weekly workouts and ALL programs

    • Scheduled 5 workouts/week or option for 3 workouts/week if that's more your style!

    • Track Your Weights/Reps To Ensure Progressive Overload

    • Calendar Feature for Click-and-GO!

    • Full access to MBC PRENATAL

    • Full access to MBC CORE/MOBILITY

    • Full access to MBC LABOR PREP

    • Full access to MBC POSTPARTUM

    • CORE PROGRESSION Add-on Program (Beginner-Advanced added to your schedule)

    • 8 Week Strength Foundations Program

    • 30 minute workouts to fit in your morning routine, nap time hustle or whenever you can!

    • Pelvic floor and core focus with specific core/mobility day

    • Core/Mobility day follow along workout for real time cuing

    • Track your weight to know if you are progressing in strength for muscle gains over time

    • Mini Workouts (Upper, Lower, Full Body Mini Workouts - 15 minutes)

    • Mobility Flows

    • Trying to Conceive Library

    • Baby Wearing Workouts

    • Diaphragm Breathing Education

    • Anatomy of Core and Pelvic Floor Education

    • Pain Relief Library with rehab exercises and protocol

    • And so much more!!!

And yes! the subscription includes these programs!

mbc prenatal
& core/mobility

A full prenatal strength program with core/pelvic floor guidance for a healthy and strong pregnancy.

MBC postpartum

everything inside the postpartum program. Head to the link for all the deets in this program.

mbc labor prep


full labor prep guidance from education, tearing prevention, and movements for labor & pushing.

  • I have loved your workouts! After completing your pelvic floor program, I was trying to fit in some of those same exercises along with strength training and stretching with little success. It was too much to achieve in my work out window. Your weekly program puts it all together for me! I’m hitting all forms of movement within 30-45 minutes! I really appreciate your mobility additions! I’ve had tight shoulders for a long time and can tell I’m slowly gaining better mobility ALSO this here booty of mine is feeling perkier!

  • I am SO happy with the weekly workouts! They have truly changed the fitness game for me and are finally helping me get in a really good rhythm with exercise after working on my core/PF for so long. The length of the workouts and the difficulty level are perfect for me. The form videos/cues help SO much, too. This is the first time since having my two daughters that I am finally feeling myself getting stronger. I think the biggest game changer for me, though, are the mobility flows!! I have never been consistent with stretching/mobility, just trying to piece together flows/poses from your instagram and whatnot. Now having mobility flows in the app, I am doing at least 1 per day and it has made a WORLD of difference for me. I also have done some of the Pain Relief programs (specifically upper back, recently) and that has been a miracle worker.

  • Fellow PT here…not only does this program really WORK, but it’s also very obvious you know what you’re talking about with strength training and mobility. The workouts are the perfect length to yield improvement without being too long, which would obviously be the overwhelming with a newborn. I love this program! Recommending it to all my mama friends/mamas to be!

  • This program has been absolutely amazing. I started it when I felt ready (about 6 months PP) and it has been the absolute best. At the start of the program I was feeling so disconnected and weak in my core. I also was experiencing very painful sex. At the finish of the program I feel connected to my core again, have almost completely healed my diastasis, and sex is much less painful. SO thankful for this program. Will use it over and over again!

  • I am a year postpartum and really wish I had found this program and Lizzie last year! Nonetheless, this has been so great. As an avid exerciser, I jumped into my workouts a little too quick after my second daughter because I felt so good, but I didn’t realize the issues that would cause later. I have an umbilical hernia and some pelvic floor issues now, and after the 12 week programming, I can already feel a difference! My mom pooch is much better because of the way I am now engaging my core, and I am constantly thinking of this programming when I do my weightlifting. I have added this on to after strength training and it’s such a wonderful, and productive way to end a workout!

  • I completed this program after my second c-section. It has helped me heal and create a stronger foundation than I had even before my pregnancies. I feel a true connection between my body and my mind after completing this program, and I feel well equipped to get back to weight training and running knowing that I’m doing so safely!

  • My OB actually told me to follow you and recommended I start the MBC program after I expressed my concerns with diastasis and also pelvic floor issues like leaking and pain. And I am so glad she did because it is exactly what I needed. And honestly every woman should do! The program is easy to follow and the workouts are short and sweet but I can tell are really effective, I've already noticed significant improvements in my c-section scar sensitivity. The education is VAST and I feel competent in getting back into exercise thanks to this program. Can't thank you enough. And I'll be recommending to literally everyone!

PP For women looking to

find their most confident self after baby.

set a solid foundation.

feel empowered with community.

heal their core and pelvic floor for good.

For women looking to…

hsa/fsa eligible

hsa/fsa eligible

your journey empowered

“I am SO happy with the weekly workouts! They have truly changed the fitness game for me and are finally helping me get in a really good rhythm with exercise after working on my core/PF for so long. The length of the workouts and the difficulty level are perfect for me. The form videos/cues help SO much, too.

This is the first time since having my two daughters that I am finally feeling myself getting stronger. I think the biggest game changer for me, though, are the mobility flows!! I have never been consistent with stretching/mobility, just trying to piece together flows/poses from your instagram and whatnot. Now having mobility flows in the app, I am doing at least 1 per day and it has made a WORLD of difference for me. I also have done some of the Pain Relief programs (specifically upper back, recently) and that has been a miracle worker.”

Grace W, mom of 2

frequently asked questions

  • You can jump right into the MBC Postpartum program. There is a vaginal and a c-section track to help you have the best possible healing. This program is gentle enough to start as soon as you feel ready postpartum (even before 6 weeks).

  • Never too late to heal! You can start the weekly workouts and add on the Core Progressive Program which walks you through 12 weeks of progressive core and pelvic floor work that are “add on” workouts directly targeting the core for things like Diastasis Recti. Start with the beginner program here.

  • For the weekly workouts you’ll want a set of weights ranging from lighter (5lbs) to heavier (30-50lbs). This gives you a wide range of weight to continue building strength through progressive overload. You’ll also want to have a set of loop bands, longer bands like therabands or rogue bands, and a swiss ball. A pilates ball is optional but utilized often (can be substituted for a pillow).

  • Inside the MBC app you’ll have access to a full library of programs that help with low back pain, upper back pain, tight pelvic floor, incontinence, prolapse, painful intercourse, and so much more!

  • Yes! You can purchase just the postpartum or pregnancy program options separately for lifetime access. This will not give you access to the rest of the app though.

  • Yep! You have access to Doc Lizzie through the app in the message center.

  • In most cases, yes. But double check with your insurance company about their policies and what they accept. Some require a authorization or an itemized receipt which the MBC team can help you with.

  • Yes! You can cancel anytime within the app at your convenience.

Evidence-based techniques taught by a pelvic floor physical therapist and expert in women’s health fitness to connect to your core and pelvic floor so you can continue to build strength during all stages of womanhood and feel educated and empowered through the different stages you go through.

strong foundations, infinite potential

feel confident + empowered
through your womanhood journey