SKYWOLF MAMA WELLNESS
Fitness Training + Massage for Mamas
Post Partum Fitness Training
Are you a mom looking to get your body back after having babies and ready to go deeper than the usual bootcamp?
Then you're in the right place!
Helping moms rehab, retrain and return to their sports or demands of daily life with confidence after having babies.
My training is often described as a "work in" rather than a workout because we truly heal and train from the inside out. If you have any special considerations, fear not: I offer support for people who have developed pelvic floor or core dysfunction, experienced perineal tearing or c-section, or otherwise feel lost during their postpartum recovery.
As a postnatal mindful strengthening coach, my role is much broader than your typical personal trainer. Nothing is TMI. We can talk about your sneeze-peeing, queefing, cranky pelvic floor or chronic pains. I am also a mother who completely gets it and has been there too. I help you chart a path from where you are to where you want to be.
Postpartum return-to-fitness is about much more than just being cleared to exercise at 6-weeks.
My postpartum fitness training looks at the whole body up and down the kinetic chain. As a 20yr LMT I know fascia affects everything throughout the body. We heal from the inside out and treat the whole body for better function & prevention of issues in the future. Each session incorporates deep core and pelvic floor retraining, while also doing mindset work. It continues with a strength-based program that takes into account your exercise background, your fitness goals, any pelvic health considerations, and your parenting demands.
I am your accountability partner and cheerleader helping you heal and get your body back so that you can live your best life.
I get you clear on the WHY you are doing what you are doing and HOW to actually feel the correct muscles during your workout, all while cultivating self compassion and confidence in the process.
Who I Coach:
⋆ Currently pee a little when you workout, dealing with diastasis or have organ prolapse.
⋆ Ready to feel capable, confident and strong in your body.
⋆ Want to lose your "Mommy Tummy."
⋆ Ready to go deep and do way more than an auto pilot shred and burn workout.
⋆ C-section mama who has scar tissue and possibly some stored trauma.
⋆ You worked with a physical therapist but have plateaued and want to get back to your favorite sport and activities.
Offering support & strategies for moms who want to thrive and feel like themselves again.
If you experienced physical birth trauma, or have a pelvic floor injury such as prolapse, incontinence, abdominal separation (diastasis recti), persistent pelvic and lower back pain or anything else that is lingering from being pregnant, you’re in the right place. I can help!
While receiving a pelvic health diagnosis can feel lonely and is a vulnerable experience, please know, you're not alone mama. These diagnoses are more common than most realize. There are so many people who’s life work it is to help you heal & move forward. I am one of those people.
Rehab exercise & physical therapy, are very effective in treating and managing many pelvic health conditions. In most cases, surgery is not a first choice corrective for incontinence, prolapse or Diastasis Recti.
I CAN HELP YOU WITH:
⋆ Reconnecting to your center mentally and physically so you can heal from the inside out.
⋆ Provide support through healing exercises, therapeutic movements and mindset work during your rehabilitation phase that is both effective and safe.
⋆ Manage your symptoms while you wait for an appointment with a medical professional (my work is consistent with most physical therapy protocols)
⋆ Coach you through a return to higher level activities like running
⋆ Get you to feel fit again and confident in your body
You can return to exercise, sports and daily life with prolapse, incontinence, abdominal separation and pelvic pain with the right support and knowledge.
Reach out to set up a free conversation where nothing is TMI. We can see if we are a good fit for working together.
Frequently asked questions
In most cases, absolutely yes and the correct exercises will make things much better! I do highly recommend all of my clients consult with a pelvic floor physical therapist if possible, particularly if you are having any symptoms like leaking, bulging or pressure in the pelvic floor, or severe diastasis and abdominal coning. I do not diagnose, so I always want clients to get a professional diagnosis if possible for clarity. My approach to training clients with pelvic floor conditions complements pelvic floor physical therapy protocols. I can help you modify exercises safely and offer adaptations for specific conditions. If you need help finding a PFPT, I can help you.
To start a few different levels of resistance bands, 5-15lb dumbbells or kettlebell, pilates ball and a chair.
It is never too late to heal and get stronger. Starting is the important part. Let me ask you this, do you think it is ever too late to get your legs or shoulders stronger? Our abdominals are a muscle just like other areas of our body and with the correct strategic strengthening it too will heal and get strong.
Yes, I ask that clients commit to 6 weeks minimum to see changes and benefits. Although 3 months is best.
I LOVE working with newbies and seasoned athletes. I believe everyone can learn more about their body and get stronger with the right coaching support.
Why online training works:
Moms are busy!
Training at home takes less time and is easier to fit in. We meet via zoom once a week to go over your fitness plan, check your form, address questions and fine tune your custom training program to fit exactly what you need to feel better.
On your own, workouts will be scheduled additional days per week in small chunks that can either be sprinkled in throughout the day or done in 20-40min sessions. We decide together how many of those you want/can do.
You’ll be able to send me form check videos via text and also be able to ask pressing questions Monday - Friday.
While I’m not a kick-your-booty kind of trainer, if I notice you aren’t getting in your workouts, I’ll definitely be asking you how you’re doing and lovingly strategize how we can help you prioritize your fitness.
SKYWOLF MAMA WELLNESS
Sara Nielsen
Portland, Oregon