DAY 3: To kegel or not to kegel?

BONUS: Jaw + Pelvic Floor Connection

This bonus training reveals one of the most surprising connections in your postpartum body: the relationship between your jaw and your pelvic floor. If you struggle with leaking, pelvic tension, painful intercourse, diastasis symptoms, back pain, or that constant “tight but weak” feeling… 🫢your jaw might be the missing link. In this episode, you’ll learn: ✨ The several ways your jaw, diaphragm, and pelvic floor are connected ✨ How jaw clenching, stress, and shallow breathing create pelvic floor tightness ✨ Why TMJ issues, headaches, and neck tension often show up with pelvic symptoms ✨ Signs your jaw is contributing to pelvic floor dysfunction (spoiler: most moms have at least one) ✨ Simple release techniques to instantly reduce pelvic tension and improve core engagement This lesson ties together everything from the Core Restore series and gives you a powerful new tool to support healing from the inside out. Perfect for moms navigating: 💛 pelvic floor tightness or weakness 💛 leaking with stress or exercise 💛 TMJ, headaches, or jaw clenching 💛 painful intercourse 💛 difficulty relaxing the pelvic floor 💛 postpartum tension patterns that won’t go away Your pelvic floor can’t function if it’s constantly gripping, and releasing your jaw may be the key to unlocking full-body strength and relief. jaw pelvic floor connection, pelvic floor tightness, postpartum pelvic pain, diastasis recti recovery, TMJ postpartum, pelvic floor relaxation, postpartum core restore, strong moms club Want to work together👉🏼read more + apply [https://www.thestrongmomsclub.com/work-with-me]

DAY 4: Postpartum Weight Loss👉🏼 GLP-1s, Peptides, and Why Your Core Must Come First

Postpartum moms are constantly told that weight loss is the answer, but what if shrinking your body isn’t actually the key to feeling strong, confident, or “like yourself again”? In this episode, we break down why fat loss is not the first step in postpartum recovery… and why rebuilding your foundation will help you succeed in the long run🏁 Inside, you’ll learn: ✨ Why pregnancy leads to 5–10% loss of muscle mass + how that impacts your metabolism ✨ Why calorie deficits, dieting, or quick-fix weight loss strategies often backfire postpartum ✨ How a weak or disconnected core makes fat loss feel harder than it should ✨ Why your nervous system, sleep, stress, and hormones matter more than the scale ✨ The real reason you can feel stronger, leaner, and more toned without focusing on weight loss ✨ How restoring your core + muscle tone makes fat loss easier and healthier later (if you choose to pursue it) This episode is for every mom who feels frustrated, stuck, or confused about her postpartum body and wants real, sustainable change. Not another diet. Not more restriction. Just a smarter, safer, more effective path forward. Perfect for moms navigating: 💛 postpartum strength rebuilding 💛 diastasis recti 💛 stalled fat loss 💛 low energy or low muscle tone 💛 returning to fitness after pregnancy Your body isn’t behind — it just needs a stronger foundation before fat loss becomes safe or sustainable. postpartum weight loss, postpartum fat loss, postpartum strength training, diastasis recti recovery, core restore, postpartum metabolism, postpartum muscle loss, strong moms club, postpartum fitness coach Want to work together👉🏼read more + apply [https://www.thestrongmomsclub.com/work-with-me]

DAY 3: To kegel or not to kegel?

This episode will completely change the way you think about your pelvic floor. Most postpartum women don’t need more kegels, they need better coordination, relaxation, and full-system core engagement. In this episode, you’ll learn: ✨ What your pelvic floor actually is — the 3 layers and how they work together ✨ Why kegels alone don’t fix leaking, heaviness, or pain ✨ How pelvic floor tightness and weakness can create the same symptoms ✨ Why your jaw, breath, and core are all part of the equation ✨ How to contract your whole core (not just isolate one muscle) ✨ The simple inhale → exhale rhythm your pelvic floor needs to function properly Whether you’re struggling with leaking, pressure, hip pain, painful intercourse, or just feeling “disconnected,” this episode gives you the clarity you’ve been missing and the tools to start healing the right way. Perfect for moms navigating: 💛 postpartum pelvic floor tension 💛 pelvic floor weakness or fatigue 💛 diastasis recti 💛 leaking with exercise or sneezing 💛 difficulty engaging their core Restore your pelvic floor by restoring your connection👏🏼 pelvic floor tightness, postpartum kegels, pelvic floor weakness, core restore, diastasis recti recovery, pelvic floor relaxation, postpartum leaking, postpartum pain, strong moms club Want to work together👉🏼read more + apply [https://www.thestrongmomsclub.com/work-with-me]

DAY 2: Nutrition Tips for Core+PF Health

Your postpartum core can’t heal without the fuel it needs to rebuild, and in this episode we’re breaking down the nutrition essentials every mom needs to restore strength from the inside out. We cover the three most important pillars of postpartum nutrition: ✨ Digestion — why bloating, constipation, and irregularity create pressure on your core + pelvic floor ✨ Fiber + Hydration — the duo that keeps your gut moving and reduces pelvic floor strain ✨ Protein — why postpartum women lose 5–10% of muscle mass in pregnancy and need more protein to rebuild tone + strength Learn how under-fueling leads to weak core engagement, increased pelvic pressure, slowed muscle recovery, and stalled results — and how simple nutrition upgrades can change everything. Perfect for moms navigating: 💛 diastasis recti 💛 pelvic floor symptoms 💛 postpartum bloating 💛 low energy, inconsistent eating, or muscle loss 💛 wanting to feel strong, toned, and supported again This episode gives you the science and simple steps to nourish your core so your body can finally heal, strengthen, and get stronger from the inside out. postpartum nutrition, digestion postpartum, pelvic floor health, fiber postpartum, hydration postpartum, protein postpartum, postpartum muscle loss, diastasis recti recovery, postpartum fitness, strong moms club, core restore Want to work together👉🏼read more + apply [https://www.thestrongmomsclub.com/work-with-me]

DAY 1: Belly Breathing 🚫 360 Breathing✅

Your core is more than just your abs, it’s a pressure system made up of your diaphragm, pelvic floor + deep core all working together every time you breathe, lift your toddler, jump and move 💃🏻 In this episode, Dr. Kelsy Vickers breaks down: ✨ What your core really is (and why it matters for postpartum recovery) ✨ How pregnancy changes your body and weakens the anterior core ✨ Why “just belly breathing” can actually make things worse ✨ What 360° breathing is — and how to do it the right way Learn how to reconnect your breath, manage pressure, and build strength from the inside out. 💪🏼 🎧 Perfect for postpartum moms navigating diastasis recti, pelvic floor symptoms, or anyone wanting to feel strong and confident again. postpartum core, 360 breathing, pelvic floor health, diastasis recti recovery, postpartum breathing, postpartum fitness coach, core restore method, strong moms club, postpartum strength Want to work together👉🏼read more + apply [https://www.thestrongmomsclub.com/work-with-me]