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Empowered Mama: A 52-Week Pregnancy Guide + Reflection Journal to Prepare Your Mind & Body For Your Bump, Birth, Postpartum + Beyond
A 52-Week Pregnancy Journal and Weekly Reflection Workbook For New Moms. Prepare Your Mind and Body Through all Stages of Pregnancy Including Maintaining Pelvic Floor Health, Postpartum Guidance, and New Motherhood Wellbeing
This pregnancy journal and weekly reflection workbook will help new moms-to-be prepare their mind, body, and overall health for an enjoyable, informed, and reflective pregnancy!
Filled with week-by-week pregnancy journal prompts created by a Pelvic Floor Physiotherapist and , expert quotes on maternal health and wellbeing, checklists and milestone tracking, this journal is the perfect pregnancy companion for any new mom.
*This journal helps support pregnant mamas who want to continue to stay healthy mentally, physically, and emotionally throughout this season of their life, and have a space to reflect on their changing mindset, body, and strength while preparing for labour and birth.
The pre- and postnatal season of a woman’s life is a profoundly transformative one. This journal is a space to reflect on your pregnancy mindset, connect with your maternal intuitions, and come into your power through education as you prepare for birth and beyond. Knowledge and intuition are powerful, mama!
With the overwhelming information on the Internet, this journal will become your guide and comfort and a keepsake for your precious journey.
$27.99
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You are on your journey to becoming a mama
You are currently pregnant (congrats!)
You are looking for a way to celebrate a friend or family member that is pregnant
You and your partner are growing your family, making this the perfect gift
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Trimester-specific tips, education, mindset, and insights from a Pelvic Floor Physiotherapist
Weekly trimester-focused reflection questions
Weekly exercise tracking and modifications-Weekly expert advice/quotes
Milestone tracking
BONUS: Hospital bag checklist-BONUS: Partner preparedness checklist+ so much more!
Empowered Mama: Digital Workbook Version
Get the digital workbook version of my 52-Week Pregnancy Journal and Weekly Reflection Workbook
Empowered Mama: Wholesale (5+ books)
Wholesale orders can be shipped directly to you.
All wholesale orders have a 5-book minumum.
The Ultimate Guide to: Return to Running Postpartum
This program is a cumulation of:
Postnatal pelvic health knowledge
Prehab training to prepare your postpartum body for impact exercise
Symptom and Running Readiness checklists
Dynamic warm up drills
Postnatal Core for Runners videos
Tips for stroller running and injury prevention
Run programming for up to 5KM
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You are 12+ weeks postpartum and are looking for a comprehensive return to run program
You want to learn about your body, common postpartum runner signs + symptoms, and feel educated and confident about your core and pelvic floor in relation to your running
You want to build a solid foundation before returning to run and incorporate useful cross-training movements
You want to work your way up to 5KM in postpartum running!
Finding Fitness: An 8 Week Return to Fitness Program + Pelvic Floor Education
This program is a cumulation of all of the education and knowledge of a pelvic health physio and perinatal fitness coach to help you: heal yourself, progress back into fitness, identify symptoms and signs that your body is sending you, and improve your mindset surrounding your body and athleticism postpartum.
Common postpartum fitness mistakes
Education and anatomy of the pelvic system
Setting intentions for postpartum exercise
Fitness strategies to improve performance
Signs & symptoms of common pelvic floor issues
Two Months of 30-40 min Programming (4 days/week) including: Warm Up, Strength, Conditioning, and Core/Mobility
Bonus material surrounding pelvic floor management techniques for high impact and running
Bonus pelvic floor relaxation drills
All you'll need:
1 resistance band
2 medium dumbbells (5lb-15lb)
2 heavy dumbbells (10lb-25lb)
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You are >6 weeks postpartum and are looking for a stepping stone between healing and pre-pregnancy fitness
You want to learn about your body, common postpartum signs + symptoms, and feel educated and confident about your core and pelvic floor
You have limited time for exercise and want to use it as efficiently as possible to maximize your postpartum healing
You feel exercise is important but you are struggling to know 'which exercises to do' or how to progress
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Education on: Anatomy, Functions of the pelvic floor and core system, Signs and symptoms and what they mean
2 months of fitness programming
Each daily program includes: warm up, strength, conditioning, core + mobility cool down
Bonus cueing for high impact and return to running
Follow along videos for all programming
Flow Physio + Wellness Merch
Get your Flow Physio + Wellness gear and be a part of our great community! Pick up at Flow Physio + Wellness during clinic hours.
Past projects:
Cool Moms Club Crewneck Sweatshirt
Clarington Run Club Long Sleeve T-Shirt