Mind Body Core

The most comprehensive guide to the foundation of your postpartum healing journey, getting you back to fitness and everyday life tasks confidently.

Did you know…

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    That a diastasis recti doesn’t just “go away” and that you actually have to connect to your core to heal it?

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    Doing a ton of random core exercises won’t fix anything?

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    It doesn’t have to take you hours a week to build a strong core and pelvic floor?

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    Doing a ton of cardio will not “get rid of your belly”?

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    That being a mom does NOT mean you have to “live with it”?? And peeing your pants is NOT normal but actually totally fixable??

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    That it is NEVER too late to heal?

Hear it from those who have done it!

  • "This course is SO WORTH IT! I started the program less than 2 weeks after giving birth and it has been so helpful in getting my core strength back! Exercises are laid out in a way that makes them easy to understand, along with visual aid to ensure you're doing them correctly. I will be saving this program to rotate in with my regular exercise regimen, as well as revisiting with any subsequent births!"

    Jenny K.

  • "I LOVED this program. It helped me so much mentally and physically after having my baby. I would recommend this program to anyone and I was so thankful to have it. Healing your body after having a baby is so daunting and often you don't know where to start or what you can do. I felt confident and safe using this program!"

    Julie H.

  • "I immediately could see how each movement was engaging the core in a gentle yet effective way. I never imagined being able to do a full push up by the end of the program. It does feel empowering! I started 4/5 fingers width, full finger depth. Ending with 1/2 fingers width and about a knuckle depth. It was very effective and I'm excited to take what I've learned and continue this journey. Thank you for the encouragement and overload of information. "

    Haley R.

What does the program include?

Lifetime access to all the content.

✺ Step by step guidance on healing core, pelvic floor and common postpartum and pelvic floor dysfunctions
✺ 12 week rehab protocol that targets the deep core + pelvic floor as well as encompasses a full body holistic approach
✺ Guidance on return to running safely as well as guidance on how to return to the exercise YOU want to get back to
✺ Runners checklist with guided testing videos
✺ 6 week postpartum appointment checklist
✺ Education on proper functional movement to protect your body with baby

Other issues that arise postpartum:

✺ Mommy wrist/thumb
✺ Low back pain (SI Joint)
✺ Upper back pain
✺ Rib flare
✺ Mom pooch
✺ Umbilical hernia
✺ C-section shelving
✺ Plus 2 BONUS programs - Intermediate & Advanced Core
✺ And more!!

C-Section Specific Guidance

✺ Education on what a c-section is
✺ Weekly scar massage work
✺ Scar healing guidance from day 1
✺ How to use binders/bloomers for support
✺ 20+ videos for functional movement with a c-section
✺ A 2 week pre-phase for c-section mom’s for best possible healing outcomes

Pelvic Floor Educational Content

✺ Prolapse
✺ Incontinence
✺ Pain with sex
✺ Tailbone pain
✺ Hemorrhoids
✺ Perineal tears
✺ Tight pelvic floor
✺ Interstitial cystitis and overactive bladder
✺ Pubic symphysis dysfunction

✺ Breastfeeding 101 from an IBCLC
✺ Nutrition and Recipes from a RD
✺ Mental Health Guidance from The Matrescence
✺ Baby Wearing 101
✺ Baby Milestones - what to look for from a Doctor of Pediatric Physical Therapy
✺ Helpful products for pelvic health and postpartum
✺ Bonus Intermediate & Advanced Core Programs
✺ And MORE!

Plus…

Individual Program Purchases

All Programs are lifetime access and include direct messaging with Doc Lizzie within the app.
All programs here are included in the full Mind Body Core program purchase.
Due to the digital nature of the product, all sales are final.
HSA/FSA is accepted for the Mind Body Core Programs.

DR Healing 12 Week Program

  • 12 weeks of weekly exercises

  • Holistic, full body approach to healing your core/pelvic floor

  • Educational material on diaphragmatic breathing, finding your pelvic floor and deep core

  • Full anatomy education on core/pelvic floor

  • Bonus intermediate and advanced core work

Prolapse/Pelvic Heaviness

  • 4 weeks of guided exercise specific for prolapse and pelvic heaviness

  • Education on different kinds of pelvic organ prolapse.

  • How to exercise with a prolapse

  • Interventions you can try with a prolapse

  • Education on toileting/preventing further dysfunction

  • Bonus Mobility Flows

C-Section Scar Work

  • 10 weeks of guided scar tissue work from the very beginning to more advanced techniques

  • Cupping for a C-section Scar

  • Education on how to continue scar work after 10 weeks

  • Educational resources of foundational movement and exercise for c-section scars

  • C-Section shelving education and tips

Low Back Pain/SI Pain

  • 4 weeks of weekly exercises

  • Education on SI Pain and Low Back Pain causes

  • Form tips for daily movement and exercise

  • Bonus Mobility Flows

  • Deep core engagement guidance for long term pain relief.

Rib Flare

  • Exercises that are done on a weekly basis to improve rib flare and single side rib flare

  • Education on diaphragm breathing and how to do it properly to engage the whole core

  • Manual techniques to improve rib flare

  • Bonus mobility flow for rib flare

Perineal Tears

  • Resource library teaching you how to do diaphragm breathing and healing tips

  • How to use a dilator and pelvic wand

  • Progressive exercises/manual work for perineal work you can do at home

  • Bonus Pelvic Floor Mobility Flow

  • How to do perineal scar tissue work alongside the 12 week program or full Mind Body Core program

Pelvic Pain/Tight Pelvic Floor

  • 5 weeks of weekly exercises and flows

  • Education on diaphragm breathing

  • Resource library for tools used in relieving pelvic pain/tension (dilators, perineal massage, etc.)

  • Guidance and understanding on a tight vs weak pelvic floor

  • Habits to prevent pelvic pain/tension

Upper Back Pain

  • 4 weeks of weekly exercises

  • Education on diaphragm breathing to open the rib cage and spine

  • Relief from common lifestyle habits or tasks such as breastfeeding, working, etc.

  • Exercises that can be added to your daily life for long term results/success.

Incontinence/IC

  • Education on diaphragm breathing 101

  • Guidance and education on urinary and fecal incontinence

  • Understanding if you have a tight or weak pelvic floor (or both!)

  • Proper bracing with exercise and functional movement to prevent incontinence

  • Strengthening and Relaxing exercises for the Pelvic Floor

Pain With Intercourse

  • 4 weeks of weekly exercises

  • Learning breathing techniques to relax and engage the pelvic floor properly

  • Understanding your body and why intercourse/penetration is painful

  • how to use a dilator/pelvic wand at home

  • Tips for positions and techniques prior to and during intercourse

  • Bonus mobility flows for tight pelvic floor

Let's Do This

Let's Do This

Mind Body Core Program: $279

✔️ Full access to ALL the content and programs listed
✔️ 12 weeks of progressive exercises (can start day 1!)
✔️ Accessible from easy to use app or webpage
✔️ 200+ exercise videos and educational modules
✔️ Return To Exercise Guidance & Return To Running Protocol
✔️ Content from experts in: breastfeeding, mental health, nutrition and baby milestones

Individual Programs: Prices Vary

Check “purchase here” for prices of each program!

〰️ Diastasis Recti Healing 12 week program
〰️ C-Section Scar Mobilization and Healing
〰️ Perineal Tears
〰️ Incontinence/Interstitial Cystitis
〰️ Prolapse/Pelvic Heaviness
〰️ Low Back Pain/SI Pain
〰️ Tight Pelvic Floor
〰️ Rib Flare
〰️ Pain With Intercourse
〰️ Upper Back Pain

✺ FAQ’s ✺

  • I love that!! This program will set the foundation for WHATEVER workout you are wanting to do or just for a healthy lifestyle. You will learn tools to brace your core and pelvic floor properly with exercise and daily activities to protect your body from dysfunction and injury.

  • Understanding your body and how it works is key to any healing and strength building. Through this program you can expect to gain full understanding of how to connect to the core and pelvic floor through targeted exercise and mind muscle connection that will leave you feeling stronger and more confident in the long run. I walk you through step by step how to do this as well as how to work through many different pelvic dysfunctions.

  • Although this is not designed for pregnancy, you can purchase the programs during pregnancy and start working on the content, such as diaphragm breathing, and be prepared for postpartum recovery!

  • YES! No matter how far postpartum you are, it is NEVER too late to start healing your core and pelvic floor and pelvic dysfunction

  • It depends. For some, it can take a few months and for others it can take upwards of a year or longer. This is because rehab and healing is multifaceted. There are other factors that go into diastasis healing such as nutrition, medical history, thyroid dysfunction and hormones. Regardless, this program addresses the root cause of ab separation and the tools you learn will be foundational in the healing process!

  • This can be thought of as rehab based, meaning, you graduate from the program and incorporate all that you learned into your daily life and exercise routine of your choice.