Postpartum Strength & Rebuild
Online 4th trimester Fitness program
It’s time to stop second-guessing your postpartum recovery.
The days blur together, and finding time for yourself feels like the lowest priority on your ever-growing to-do list.
Your body has been through an incredible journey, and now you're balancing recovery with the demands of motherhood.
You want to rebuild your strength, but without someone guiding you and removing the guesswork—that feels out of reach.
Your body feels different, and that's okay. The key is finding a way to care for it that fits your new rhythm—without guilt, pressure, or worry.
Let's rebuild your strength in your 4th trimester ... together.
Whether you're dealing with pelvic floor issues, a C-section recovery, or just feeling disconnected from your core, it's tough to know how or where to begin.
You’ve heard all the advice out there, but none of it feels actionable, or like it can work with the reality of this new chapter in life—you want something that feels fun & beneficial, wrapped in a program that doesn’t add more to your plate or make you feel pressured to “bounce back”.
Whether you're dealing with pelvic floor issues, a
C-section recovery, or feeling disconnected from your core, it's tough to know how or where to begin.
You’ve heard all the advice out there, but none of it feels actionable, or like it can work with the reality of this new chapter in life—you want something that feels fun & beneficial, wrapped in a program that doesn’t add more to your plate or make you feel pressured to “bounce back”.
"Can I make time for this?" and "Will I actually enjoy it?
You’re probably wondering,
your body is strong, and it deserves a recovery program that honors that strength while respecting where you are right now.
Here's the thing:
That’s why Postpartum Strength & Rebuild was created.
This isn’t about quick fixes or forcing yourself into intense routines that leave you more drained than when you started.
It’s about gentle, effective exercises designed specifically for postpartum recovery—workouts that focus on strengthening your core, pelvic floor function, and gradually improving your overall fitness, all in a way that feels achievable.
And, because I know how unpredictable motherhood can be, this program fits into your life, not the other way around.
Do it in any outfit, on the floor of your bedroom or living room, with minimal equipment.
You’re not chasing an unrealistic ideal, but embracing your body for all it’s done and what it’s capable of next.
Picture this:
You’re more energized, stronger—both physically and emotionally. Each workout is a step toward reclaiming your confidence and celebrating what your body can achieve.
Postpartum Strength
& Rebuild
EVERYTHING YOU NEED TO SAFELY REBUILD YOUR CORE STRENGTH, CONFIDENCE, AND WELL-BEING POSTPARTUM
Postpartum Strength
Meet Postpartum Strength & Rebuild—the online fitness program designed exclusively for new moms. Created by a certified pre & postnatal fitness specialist, this complete training program offers a safe, effective workout plan that focuses on rebuilding your core strength and overall fitness after childbirth to help you feel more like yourself again.
& Rebuild
so let me introduce...
What’s Inside Postpartum Strength & Rebuild:
- Full 16-Week Program: A recovery & strength plan designed for convenience, so you can work through it at your own pace with just a few simple pieces of equipment at home—resistance bands (both loops and handles), dumbbells, and a yoga mat.
- STF App Access: Access your entire program through the STF app, where you can track your progress and stay connected for support.
- Three Full-Body Strength Workouts per Week: Short 25-30 minute sessions you can fit into your schedule, even during nap time. Start and stop whenever you need, with video demonstrations of each exercise to guide you.
- Core Recovery Workouts: Short, simple core recovery workouts and techniques to use daily, along with additional routines to help you safely rebuild strength in your core.
- Direct Support: Message and voice memo access to a certified pre & postnatal fitness specialist for guidance and feedback throughout the program.
Core & Pelvic Floor Restoration: We start with gentle movements to rebuild strength from the inside out. Whether you’ve had a C-section or a vaginal delivery, these exercises are designed to support your core recovery and may assist in healing diastasis recti over time.
Evidence-Based Exercises: Every exercise is grounded in postpartum recovery science to ensure safety and effectiveness.
Short & Flexible Workouts: Each routine fits into your busy day—whether you’ve got 10 minutes while your baby naps or more time on a quieter day. Progress happens at your pace, without perfection.
Stress-Reducing Mindful Movements: Motherhood can be overwhelming. Our mindful exercises are designed to help manage stress, ease anxiety, and bring a moment of calm into your routine.
No Pressure to "Bounce Back": This program celebrates where you are right now and focuses on helping you move forward, stronger and more confident.
Ongoing Support: You’ll have direct message and voice memo access to a certified pre & postnatal fitness specialist throughout the program. You're not in this alone!
How this program can help you rebuild strength:
Step 1
Lock In Your Spot
Step 2
Get Moving
Step 3
Celebrate Progress
HOW IT WORKS
Join today and get instant access to the app. Your 16-week journey starts next Monday, so you get a few days to get ready and excited!
No stress, no guesswork—just log in, follow the workouts, and let the program fit seamlessly into your day, whether it’s during naptime or after bedtime.
As you move through the program, take note of how your strength and energy evolve. I’m here to support you along the way whenever you need it!
This for you if:
This for you if:
You’re ready to safely rebuild your core and overall strength after childbirth.
You’re looking for an intense, quick-fix workout program to “bounce back” quickly after childbirth.
You want a clear, structured 16-week program that takes the guesswork out of your recovery.
You’re not ready to commit to a 16-week structured recovery plan.
You’re looking for support from a certified pre & postnatal fitness specialist who’s available for guidance and feedback throughout the program.
It's probably for you if...
It's probably
for you if...
You’re not interested in building core strength or improving pelvic floor function.
not
is
Postpartum Strength
& Rebuild
Let's do this thing.
SO WHAT ARE YOU WAITING FOR?
Your program questions — answered.
Postpartum Strength & Rebuild
FAQ's
Just the basics! Grab yourself a set of dumbbells, resistance bands, and a yoga mat. These essentials will have you covered for all the workouts, whether you’re at home or hitting the gym.
Absolutely! Postnatal Strength & Rebuild is designed to ease you back into fitness safely after birth, regardless of your starting point. We start slow, focusing on rebuilding strength in a gentle, mindful way. Always listen to your body, and if you need modifications, I’m here to offer personalized guidance through the app.
You’ll have 3 full-body workouts each week, lasting about 25-30 minutes. Additionally, there are core recovery workouts and a simple daily breathing routine for core and pelvic floor recovery. The program is flexible, so you can start a workout and finish it later if needed—perfect for busy moms!
You’ll have 3 full-body strength training workouts each week, lasting about 25-30 minutes. Additionally, there are core recovery workouts and a simple daily breathing routine for core and pelvic floor recovery. The program is flexible, so you can start a workout and finish it later if needed—perfect for busy moms!
You’ll have direct access to me through the app via text and voice memos. I’m here to provide guidance, answer questions, and offer support throughout your recovery journey. I’ll be there to help you stay on track and feel confident in your progress.
Nope! The program is entirely on-demand, so you can complete the workouts whenever it works for your schedule. Whether it's during naptime or after bedtime, you can access the workouts anytime that suits you.
You can expect to feel stronger in your core, improve your pelvic floor function, and gradually rebuild your overall strength. The program is about helping you feel more energized, confident, and in control of your recovery—both physically and emotionally.
Yes, once you’ve been cleared by your doctor, you can join the program at any time. Your program will officially begin on the Monday of your choice. This ensures you’re set up to move through each phase of the 16-week program with full guidance and support.
If you need any additional information or have more questions, please email us at hello@stephaniethomasfitness.com and we’ll respond to you within 24 hours. Prefer to give me a call? You can schedule a call with me here.
It’s Time to Feel Strong in Your Body Again.
This program was designed with your needs in mind. Whether you gave birth six weeks or six months ago, Postpartum Strength & Rebuild will guide you through 16 weeks of safe, effective recovery so you can feel strong, energized, and more like yourself again.
Are you ready to rebuild your strength, feel confident in your body, and show yourself the compassion you deserve? Let’s do this!
