Mind Body Core

The most comprehensive guide to the foundation of PELVIC FLOOR and CORE health in your pregnancy journey, keeping you strong, confident, and empowered during the changes of motherhood!

Where PELVIC FLOOR REHAB and FITNESS meet!

It can feel overwhelming to know where to start with staying strong and symptom free during pregnancy. But with Mind Body Core, you won’t have to Google the answers (that often leave you feeling even MORE confused).

Take it directly from a Pelvic Floor PT and expert in prenatal/postpartum fitness. Using evidence based techniques, you will know exactly how to connect to your core and pelvic floor, how to modify to fit your situation, learn proper pelvic floor relaxation, continue to build STRENGTH during pregnancy, and feel EDUCATED and EMPOWERED with knowledge of labor and birth leading into your own experience.

Let’s do this!

Unsure of where to start with
Pelvic Floor and Fitness during Pregnancy?

Did you know…

  • ✺

    It is a myth that exercise during pregnancy is dangerous? (SO many benefits to mom AND baby!)

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    Staying strong and mobile during pregnancy sets you up for an easier postpartum recovery?

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    Doing a bunch of kegels to prep for birth is NOT the answer??

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    Learning how to properly engage your CORE and PELVIC FLOOR during pregnancy helps prevent incontinence ad prolapse?

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    Just as important as ENGAGING our pelvic floor is RELAXING our pelvic floor during pregnancy (especially leading up to birth!)

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    Preparing for birth and labor is both a PHYSICAL preparation and a MENTAL preparation??

Hear it from those who have done MBC!

  • "I have loved doing this program. It has helped me feel a lot stronger and more capable. It is exactly what I needed to show up for myself and my family in the best way possible."

  • "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. I love this program!"

  • "I love the integrated mobility within the strength! Just when I feel good about the strength exercise and want a low key breath stretch, it’s next!! I’ve recommend this to everyone I know."

What does the MBC Prenatal program include?

The MBC Prenatal program INCLUDES all the information below.
The Core/Mobility Program and the Labor Program are also available for individual purchase (more info below).
Programs are HSA/FSA eligible.

Educational Material & LIFETIME Access!

✺ Over 50+ videos of educational content addressing core and pelvic floor anatomy, trimester specific changes that happen during pregnancy, pelvic health, and labor prep
✺ Video and exercise guidance on common pelvic floor dysfunctions during pregnancy including incontinence, prolapse, pubic symphysis pain, low back pain, tailbone pain, diastasis recti, round ligament pain, and SO MANY MORE!!
✺ Video guidance on posture, sleep positions, support garments, swelling and MORE!
✺ How to find a local in person Pelvic Floor PT if needed
✺ Learn how relaxin may affect the body and red flags or contraindications to watch out for
✺ Direct access to a Pelvic Floor PT for questions along the way
✺ Nutrition guidance for each trimester from an expert women’s health registered dietician, PLUS recipes to help maintain nutrients during pregnancy

Strength Training:

✺ From week 6 - week 40 with 5 workouts a week that are around 35 minutes
✺ Cuing for each exercise directly from a Pelvic Floor PT trained in strength and conditioning
✺ Integrated Core/Mobility and Pelvic Floor work with each workout specific for pregnancy
✺ Modifications already in place for each trimester so you don’t have to questions it
✺ Educational material on the changes that happen during each trimester and how the core/pelvic floor is affected
✺ Emphasis on nervous system regulation and pelvic floor relaxation with each workout
✺ Specific labor prep mobility and exercises integrated in 3rd Trimester

Core/Mobility Program:

✺ From week 6 - week 40 with 3 workouts a week that can be utilized as “add - on” workouts to your existing routine or done as a “quick pelvic floor session”
✺ Labor Prep specific workouts integrated as you go later into 3rd trimester
✺ All the educational material that is in the full Mind Body Core Prenatal Program is included in the Core/Mobility Program as well
✺ Education on core & body changes that happen with each trimester and how to engage the pelvic floor and core properly (and how to relax it properly too!)
✺ Guidance on navigating pelvic floor dysfunctions with exercise and daily life
✺ Rehabilitation exercises from a Pelvic Floor PT for common pregnancy aches and pains

Labor Prep Program (5 Modules):

✺ The most COMPREHENSIVE labor prep program that educates on PHYSICAL preparation and MENTAL preparation
✺ Complete the program feeling empowered and educated to have your BEST birth expereince
✺ SECTION 1: PLANNING - How to choose a birth setting and birth provider. Plus..how to know if a doula is right for you!
✺ SECTION 2: LABOR 101 - Anatomy and physiology of labor during each stage, Fear-Tension-Pain cycle and releasing the fears of birth, Intervention education, Inductions, Riding surges using different techniques, breech baby tips and VBAC prep
✺ SECTION 3: PUSH PREP - How to utilize our breath for best practices during pushing to prevent pelvic floor issues, perineal tearing prevention, birth positions for medicated and unmedicated births
✺ SECTION 4: MENTAL PREP - Our mind is the most powerful tool during birth. Learn how to control your mind and use it effectively during labor and birth
✺ SECTION 5: POSTPARTUM RECOVERY - Guidance on movement and healing the first few days and weeks postpartum

✺ If you are already in your 2nd or 3rd trimester, you can STILL benefit from training and labor prep!
✺ The program is LIFETIME access for you to pull from anytime or to use for another pregnancy
✺ You have direct communication with Doc Lizzie in the app
✺ An app that is customized to the MBC program for ease of use and navigation
✺ Evidenced based training and education that is always updated with current research

It’’s not too late…

Let's Do This

Let's Do This

Program Options

3 tiers of purchasing options to best fit your needs, plus a bundling option:
Programs are FSA/HSA eligible! If you have issues with it, contact your insurance provider for guidance.
All purchases are instant access. Due to the digital nature of the products, all sales are final and non-refundable.

Mind Body Core: Prenatal Program - $349

  • The most COMPREHENSIVE program that includes the Core/Mobility Program AND Labor Prep Program below

  • Full strength training program with 5 workouts/week from weeks 6-40

  • LIFETIME access

  • Access to 50+ videos of education and guidance

  • App feature for easy navigation and use

  • Direct access to a Pelvic Floor PT within the app

Mind Body Core: Prenatal Core/Mobility Program - $199

  • Includes 3 core/mobility workouts per week from weeks 6-40 AND the Labor Prep Program below

  • LIFETIME access

  • Access to 50+ videos of education and guidance

  • App feature for easy navigation and use

  • Direct access to a Pelvic Floor PT within the app

Mind Body Core: Labor Prep Program - $119

  • 5 modules of educational material to set you up for a positive and empowered labor and birth

  • Downloadable PDF “cheat sheets” for your birth plan, partner support, and labor/pushing positions

  • LIFETIME access

  • Access to 50+ videos of education and guidance

  • App feature for easy navigation and use

  • Direct access to a Pelvic Floor PT within the app

Mind Body Core: Prenatal and Postpartum BUNDLE - $479 (Saving $149!!)

  • Bundle the Prenatal and Postpartum Program to have over a full YEAR of guidance and healing!

  • LIFETIME access to both programs

  • Get all the updates and additions that happen within each program

  • Learn more about the POSTPARTUM program HERE!

✺ FAQ’s ✺

  • A: There are sections that cover a variety of dysfunctions that could occur during pregnancy. Head to those sections for specific healing exercises, but also realize it is absolutely okay to take some time off if your body is telling you.

  • A: Rest days are so important! The full strength program is set for 5 days a week with 2 rest days. You can choose which days those are, but my suggestion would be to have 2 rest days in a row if possible. You can absolutely take a full week off if your body is feeling run down or fatigued. You won’t lose progress by doing this, I promise! It can actually be way more beneficial for you rather than pushing through.

  • A: The program takes you through that step-by-step as you follow it! The workouts themselves will offer strength training, mobility and pelvic floor relaxation. You will be directed at a certain point to head to the labor prep/push prep section to begin educating yourself and practicing labor techniques! Don’t worry, I’ve got you!

  • A: I have some information for those first two weeks postpartum as well as exercises to start. The MBC postpartum program will be waiting for you to have full guidance on optimal healing and recovery to your strongest self after baby!

  • There are 3 options to choose from:

    Full Pregnancy Program = $349 - which includes strength training, core/mobility, and labor prep program. This is the full package program where you get EVERYTHING.

    Core/Mobility Program = $199 - which includes core/mobility from week 6 to the 40th week, but no other strength training. Also includes the labor prep program and pelvic floor dysfunctions.

    Labor Prep = $119 - which is the full labor prep program that will walk you through guided mobility, mental preparation, and all the other physical components that come with labor prep.

  • A: First of all, you are NOT too late! Simply start with the FIRST week then jump to whatever week you are on.

  • A: We use bands (loop bands and rogue bands), a small pilates ball (could just use a pillow), a variety of dumbbells, and a Swiss ball.

  • A: That is completely normal and I was in that boat as well. Do what you can and listen to your body. Movement can help with improving nausea and fatigue, but there is no need to push yourself. Even gentle mobility and some deep core exercises can do wonders - if you want more on this topic, make sure to check out my blog post on this, “Movement in the First Trimester: How to Combat Fatigue and Nausea”.

    I would suggest choosing 2-3 days (full body days and core day) as your priority if you’re only able to do a few a week. Typically, in the second trimester your energy comes back and you’ll feel more like moving your body!

  • A: Nope! The program is set up to have specific core days as well as deep core and pelvic floor work woven throughout the program. As you head into the 3rd trimester, you will see a shift into more pelvic floor relaxation and mobility based movement to prep for labor.

  • A: YES! Bundling the FULL pregnancy and postpartum program = $479 (for a total savings of $149!!). This will essentially guide you through a whole YEAR of movement when your body is changing the most, giving you all the tools to feel confident in the next steps, how to improve dysfunctions, and also continue to stay strong and regain strength and confidence postpartum! The postpartum program flows smoothly from the pregnancy program so you can feel confident in your capabilities.