Dr. Natalie Forsell // Pelvic Floor PT & Postpartum Recovery Coach
The Postpartum Recovery Program
A 4 Month Holistic Healing Program to restore your Core & Pelvic Floor while rebuilding your strength and confidence postpartum- VIRTUALLY
What Type Of Mom Are You?
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What Type Of Mom Are You? 〰️
The Athletic Mom
01
You were a college athlete. You lived for the challenge, the sweat, the thrill of pushing your body to its limits. Pregnancy slowed you down, but you figured you'd bounce back—muscle memory, right?
But now? You can barely do a lunge without your knees wobbling. Your core feels like mush, your back aches constantly, and every attempt at working out leaves you feeling weaker, not stronger.
You miss feeling powerful in your body. You miss trusting it. And you’re starting to wonder… will I ever feel like myself again?
The Cozy, Couch-Loving Mom
02
You embraced pregnancy with open arms—extra snacks, extra naps, extra slow, cozy days. It was bliss… until now.
Now, you feel your body rebelling against all that lounging. You leak when you sneeze, your back hurts when you pick up the car seat, and standing for too long leaves you aching.
You’re not looking for six-pack abs—you just want to feel good in your body again.
You want energy, strength, and to move through your day without feeling like your body is working against you.
The Research-Obsessed Mom
03
You read all the books, listened to all the podcasts, and made a birth plan so detailed it could have been a thesis. You felt prepared—until postpartum hit.
No one told you how intense the recovery would be. The leaking, the weakness, the pressure, the uncertainty of what’s normal and what’s not.
Maybe you're still pregnant, realizing you want to prepare now before you’re in the thick of it.
Or maybe you’re already postpartum, wishing someone had told you how to take care of yourself, not just your baby. Either way, you’re searching for answers. You want a plan.
The “Wait and See” Mom
04
You figured your body would just… heal. It took nine months to grow a baby; surely, it would just take time to recover.
But here you are, 18 months later, still leaking when you run, still feeling a weird gap in your abs, still avoiding sex because it hurts every time.
You’ve tried a few things—some YouTube workouts, those pelvic floor exercises you saved on Instagram—but nothing has really worked.
And now? You’re done waiting. You want real guidance. You’re finally ready to take care of you.
Regardless of what type of mom you are, you’re NOT CRAZY. Postpartum recovery doesn’t have to be this hard.
You were told to rest for six weeks and then... what? Just go back to life like your body didn’t just grow, birth, and nourish a human?
Here’s the truth:
You’re peeing a little every time you sneeze or laugh, and you’re told it’s just your “new normal.” (Spoiler: It’s NOT)
Your back, pelvis, and core feel weak or even painful, and your doctor’s advice was “Do some kegels.” (Which aren’t even the full solution.)
You want to return to exercise but have NO IDEA how to do it safely without making things worse. (And Google is a confusing nightmare.)
You’re exhausted, overwhelmed, and stretched thin. Taking care of yourself feels impossible, even though you know you need to.
Let’s be real: You didn’t sign up for motherhood and feeling like a broken version of yourself.
Imagine this instead:
Becoming the active, engaged, and present mom who has the energy and strength to play hard, tickle, wrestle, jump, chase, and thrive with her kids.
Exercising without worrying about making your symptoms worse.
No more leaks, back pain, or weird pressure in your core and pelvic floor.
Feeling like your "old self" (or even better!) with a clear plan that fits into your real mom life.
Welcome to the ONLY Postpartum Recovery Program you’ll ever need.
This 16-week program is designed to heal your body from the inside out, safely guide you back to exercise, and get you feeling like you again—without the BS advice, insurance runaround, or one-size-fits-all apps.
Here’s why it works:
It’s fully customized – Your body is unique. Your recovery should be, too.
It’s virtual and flexible – No clinic waitlists or babysitters required.
It’s the whole picture – Pelvic floor, core, strength, mobility—because it all matters.
It comes with real support – Weekly check-ins, 1:1 guidance, and accountability so you actually follow through.
How Does this Work Exactly Dr. Natalie?? Here’s A Sneak Peek Inside the Program
A Sneak Peek Look Inside the Postpartum Recovery Program. Click the video to UNMUTE👆🏼
Stop Wasting Time on What Doesn’t Work
You Don’t Need:
Generic YouTube workouts that don’t actually know your postpartum body and often do more harm than good.
A cash-based PT clinic that charges $$$ per visit, takes up valuable time coordinating childcare or hauling your baby along, and often misses the holistic picture of your body and motherhood experience. Talk about inefficient–you get a couple of exercises and each visit, but there is no clear big-picture plan or roadmap.
Insurance-based PT – Inconsistent scheduling, limited face time with your therapist, and a system that discharges you before you’ve actually regained full strength and stability. Their focus is on reimbursement, not your full recovery.
A free app or cheap postpartum workout program with cookie-cutter exercises that don’t adapt to your actual needs. They are often made by some personal trainer who calls themselves an “expert” because of some weekend training they did. These un-personalized tools leave you frustrated and unsure if you’re even doing them correctly.
To “just do kegels” and hope for the best because your OB said to do them, only to realize later that they weren’t even targeting the real issue, or they made your pain and leaking worse.
Random advice from social media that isn’t backed by science (hello world where anyone can say anything) and doesn’t consider or understand the full picture of postpartum recovery.
Sandi, 31
“I’ve never worked with someone so compassionate and willing to work with my own limitations. You have made me feel seen and heard and I’m never afraid to tell you if something isn’t working for me or if I need an adjustment.
You have helped me rebuild strength postpartum while also offering a soft landing pad for this tender season of life. ”
THIS IS HOW YOU KNOW IT’S FOR YOU…
You’re in the early months postpartum (C-section or vaginal birth—both welcome!)
You’re about to give birth and want to actually be prepared for postpartum recovery—because you know your body will need more than just “rest and hope for the best.”
You’re dealing with leaking, ab separation, back pain, or core weakness.
You want to start working out again but need guidance so you actually make progress and don’t make things worse.
You’re tired of feeling off in your body—frustrated with the discomfort, the lingering weakness, and the way your body no longer feels like yours.
AND- no one is talking about SEX! It hurts now, but it didn’t used to. You don’t know how to talk about it, or you’ve asked other moms and medical professionals who told you that's just the way it is. You want to feel free in your body to connect with your partner, not anxious, self-conscious, and closed off.
The discomfort creeps into your daily life—lifting your baby feels harder than it should, simple tasks leave you achy, and you feel drained, disconnected, and defeated by the end of the day.
You crave a proven plan to rebuild your strength, regain confidence, and feel at home in your body again.
You’re motivated, ready to prioritize yourself, and committed to getting strong again—because you know that when you feel good, you show up better as a mom, a partner, and you.
The Four Key Essentials To Your Postpartum Recovery
(A unique holistic approach- healing beyond dysfunction to truly thrive as a mama)
Pelvic Floor & Core Restoration
Your foundation for healing. We’ll address weakness, leaking, prolapse, and diastasis recti with a strategic approach that actually works (beyond just kegels).
Full-Body Strength & Stability
Because postpartum recovery isn’t just about your core—your whole body needs support. We’ll rebuild strength in a way that prepares you for the demands of mom life (hello, lifting car seats and toddlers!)
Mobility & Alignment
Pregnancy changed your body in ways you might not even realize. We’ll work on restoring movement patterns, posture, and mobility so you move better, feel better, and stay pain-free.
Sustainable Habits & Support
Healing isn’t just about the exercises—it’s about making recovery realistic in your daily life. You’ll get expert guidance, accountability, and a plan that fits into real mom life (because let’s be honest, you don’t have hours to spend on workouts).
This is How We Get You Results: Four Phases of Your Recovery
Phase 1- Awaken: Restore & Reconnect
IN THIS PHASE YOU’LL LEARN:
How to understand where your core and pelvic floor are at in their recovery after pregnancy and birth
How to gently awaken your core and pelvic floor, establish foundational movement patterns, and begin healing from the inside out.
Decrease back tension and tightness in your body to pave the path toward strengthening
Phase 2- Affirm: Rebuild & Strengthen
IN THIS PHASE YOU’LL LEARN:
How to use personalized recovery tools to get a grip on your pelvic pain, leaking or c-section scar mobility
How to progressively rebuild your strength, improve posture, and address imbalances to prepare your body for higher-intensity movement.
How to stack habits to rebuild rhythms of taking care of yourself now that you also have a little human to take care of.
Phase 3- Arise: Functional Strength & Stability
IN THIS PHASE YOU’LL LEARN:
What you need to do to conquer whatever symptoms are still lingering and nip them in the butt for good!
How to train your body for real-life demands—lifting, carrying, and moving with confidence, without pain or weakness.
How to reclaim your confidence around intimacy again.
How to create a plan to get you back to the things you love without fear of getting hurt- running, pickleball, hiking. and beyond.
Phase 4- Ascend: Thrive & Return to Full Activity
IN THIS PHASE YOU’LL LEARN:
How to challenge the strength you’ve built with dynamic functional movement.
Whether it’s running, lifting weights, having vibrant pain-free sex after baby, or just feeling like yourself again, this phase ensures you’re fully prepared for long-term strength and health.
At Every Phase YOU ALSO GET:
The Recovery Tool Belt – Custom recovery strategies including breathwork, self-massage, mobility drills, and mindset coaching to support your journey.
Custom Support & Accountability – Weekly check-ins, direct access to expert guidance, and personalized adaptations to keep you on track.
Stop the search- you know what your body needs, now it's time to show up and advocate for yourself, mama. In a world that teaches us we need to put everyone else first- our babies, our partners, our jobs, and our responsibilities- it's time to break the cycle that keeps you and so many moms from living a healthier, stronger, more fulfilled life!
Some say “You can’t pour from an empty cup.”
OUR 4 MONTHS TOGETHER WILL INCLUDE:
A Fully Customized Recovery Plan
No more one-size-fits-all approaches. Your recovery plan is tailored to your unique postpartum experience—whether you had a vaginal birth, a C-section, or are dealing with symptoms like diastasis recti, pelvic pain, or leaking. This plan evolves with you, ensuring that every step you take moves you closer to feeling strong, confident, and in control of your body again.
Structured Strength Training
Your workouts are designed to meet you exactly where you are—whether you’re starting at day one postpartum or months in and feeling stuck. This isn’t about pushing through pain or jumping into high-impact workouts before your body is ready. It’s a progressive approach that strengthens your core, pelvic floor, and full body in a way that feels sustainable, helping you regain strength without setbacks.
Weekly Expert Check-Ins
You won’t have to navigate postpartum recovery alone. Each week, we’ll check in to assess your progress, adjust your plan as needed, and troubleshoot any struggles you’re facing. This means no second-guessing if you’re doing the right exercises or wondering if you’re healing "fast enough"—I’ll be there to guide and support you every step of the way.
Accountability and Real Support
Let’s be real—motherhood is exhausting, and it’s easy to put yourself last. That’s why you’ll have built-in accountability and real-time support to keep you on track, even when motivation dips. I’ll be in your corner, reminding you why this journey matters, helping you push past mental blocks, and making sure you don’t give up on yourself (even on the hardest days).
Access to my Recovery Tool Belt
You’ll have access to proven techniques like breathwork to restore core function, self-massage to release tension and improve circulation, and mobility drills to keep your body feeling open, aligned, and pain-free. With over 60 videos (and counting) of specialized trainings, these tools accelerate your healing and help you reconnect with your body in a way that feels empowering, not overwhelming.
A Roadmap to Lasting Confidence & Strength
This isn’t just about “bouncing back”—it’s about moving forward into a version of yourself that feels stronger, more capable, and deeply connected to your body. By the end of our time together, you won’t just be "recovered"—you’ll feel at home in your body again, with the confidence to move, lift, and live without hesitation. This is your path to lasting strength, resilience, and a postpartum journey that feels empowering, not limiting.
BONUS:
KEEP YOUR STRENGTH &MOMENTUM GOING
As if that wasn't enough, you get:
At the end of the 16-week program, you’ll receive a two-week free trial to my Strong Mama Strength Training Group—a space designed to keep you progressing. You’ll get access to custom workouts made by me, designed specifically for busy moms who want to continue building strength, confidence, and energy beyond postpartum recovery.
This isn’t just another fitness group—it’s a supportive community of like-minded moms who are committed to feeling strong, capable, and unstoppable.
Because let’s be real:
It took 9 months to grow a baby. Let’s take your recovery journey to the next level.
Plus, new tools are constantly added to the Postpartum Recovery Program to help moms with whole-body concerns—from neck pain, carpal tunnel, wrist pain, hip pain, and beyond. This is ongoing support for your evolving needs as a mom, because postpartum recovery doesn’t stop at 16 weeks—it’s a journey, and I’m here for every step of it.
You’ve been searching for real guidance—
something you can do from home that actually works. This isn’t just about what you want to feel; it’s about what you need to heal. Getting rid of the leaking and pain, rebuilding strength, and feeling like yourself again aren’t luxuries—they’re essential.
When you thrive, your whole family thrives.
Let’s make it happen.
It’s not enough to know what to do–you need to be set up for success, too.
Inside the Postpartum Recovery Program, you won’t just get the tools and strategies, but also the support you need to implement and see success.
01. The Workouts
Three new video-based workouts a week that you can fit into your weekly schedule focusing on core, glutes, arms and whole body movement.
Crafted for efficiency, these workouts are short and spicy (15-30mins long). I know what it feels like to live in the margins of infant sleep schedules, toddler nap times, and all the other things you balance in your day to day. What mom has time for a 45-60min workout?!
Research-backed, expertly guided progressions to walk you through the early postpartum days of simple floor based core and glute activation to high level dynamic and plyometric movements.
02. Self-Assessment Tools
Ab separation (diastasis recti) self-assessment to learn where your core is at and what we need to focus on together.
Pelvic floor function checks so you know exactly what your pelvic floor needs to heal (hint: it might not be Kegels!).
Mobility screening to identify imbalances and improve movement.
03. Comprehensive Mobility Library
Rib cage mobility to help improve breathing mechanics and properly activate your core
Guided mobility exercises to relieve tension and improve flexibility in key areas like your neck, shoulders, hips, and lower back.
Targeted routines for specific concerns, including wrist pain (hello, mom-life!), carpal tunnel, and tight hips.
04. Pelvic Floor & Healing Tools
Techniques for managing prolapse, reducing discomfort, and improving strength.
Scar massage guidance for C-section and perineal healing.
Breathwork practices that restore core function and stability.
Education and exercises to restore confidence and pleasure in intimacy.
Strategies to relieve discomfort and rebuild trust in your body after birth.
The Postpartum Recovery Program :
IS PERFECT FOR YOU IF:
THIS IS NOT FOR YOU IF:
Right now, you have a choice. You can keep waiting, hoping things will get better on their own, or you can take action.
You don’t just want to stop leaking—you want to run, jump, laugh, and chase your kids without hesitation. You don’t just want your core to “feel stronger”—you want to trust your body again, to move with confidence, to feel powerful in a way you haven’t since before pregnancy. You don’t just want intimacy to feel okay—you want to reconnect with yourself and your partner in a way that feels good, natural, and pain-free.
But here’s the real question—what is your health actually worth to you?
You spend so much time and energy pouring into your family, making sure everyone else is cared for, but when was the last time you truly invested in yourself? How much more patient, present, and energized would you feel if you weren’t constantly weighed down by pain, weakness, or exhaustion?
Imagine waking up feeling refreshed and strong, ready to tackle the day without that persistent ache in your back. Picture being able to run after your kids, pick them up without hesitation, and move through your day with ease. Imagine intimacy feeling good again, reconnecting with your body and your partner in a way that brings joy instead of discomfort.
Motherhood asks so much of you—but you deserve to feel whole, strong, and supported.
This isn’t just about your body. It’s about your mental health, your relationships, and your ability to truly enjoy motherhood instead of feeling like you’re barely getting by.
What would change if you gave yourself the same care and investment you give to everyone else?
Your health is not an afterthought—it’s the foundation of everything. When you feel strong, supported, and confident, that energy ripples into every part of your life—your family, your relationships, your joy.
Investing in yourself isn’t selfish—it’s essential. Because when you thrive, your family thrives.
This program isn’t just about recovery—it’s about reclaiming you.
Are you ready to make that happen?
ABOUT ME:
Hi, I’m Natalie Forsell—a wife, mother, doctor of physical therapy, pelvic health specialist, and virtual postpartum fitness coach. But more than that, I’m a mom who’s been exactly where you are.
After my first baby, I felt lost, disconnected, and unprepared for postpartum recovery. As a lifelong athlete and pelvic floor physical therapist, I thought I would have the textbook birth and smoothest postpartum. I did so much to prepare my body for birth, I felt so confident going into it.
BUT, that was not my story. My first labor and birth took 60 hours. I fought for a natural birth, and won, but I got wrecked in the process. Painful sex, leaking, ab separation, perineal tearing, leg numbness, back pain, YOU NAME IT, I HAD IT (outside of a c-section).
At my 6-week checkup, I was “cleared” for exercise and intimacy without a real exam. I was shocked. I heard from other moms and patients this was a common experience. I don’t know why I expected more from my OB. I was livid with our maternal health care system. This couldn’t be the end of care.
I craved movement and strength but had no clear path forward. Every attempt at pelvic floor care and exercise felt like too much too soon, leading to frustrating setbacks. When I finally admitted to myself I needed help, I went to a “highly recommended” pelvic floor PT through my insurance. Long story short- that experience left me feeling more hopeless and alone.
Then, during tummy time with my baby, it hit me—I needed to meet myself where I was, not where I wanted to be. I needed a plan that bridged the gap between being “cleared” and actually feeling strong again. I needed to chart a way forward to get out of pain, heal from home, and find my way back to myself again since no one else was going to do it for me.
That’s why I created this program—so moms like you don’t have to struggle through trial and error like I did. I combined my expertise in pelvic floor health with real, functional strength training designed for your life as a mom. I know what it’s like to feel too exhausted to care for yourself, but I also know how transformational it is when you finally do.
You don’t have to accept pain, leaking, or weakness as your new normal. You deserve to feel powerful, confident, and fully at home in your body again. And I’m here to help you get there.
The 16-Week Postpartum Recovery Program
Inside the program, you’ll get:
Weekly Workouts:
3 x Personalized Postpartum Workouts every 2 weeks optimized for your recovery (24 x 30-minute workouts) from a pelvic floor expert.
(value of $2000)
Weekly Check-Ins & Daily Support Access:
Expert support in your pocket. No waiting for clinic visits to get your questions answered. Support and accountability when you need it.
(Value of $2400)
Customized Recovery Tools for Your Tough Postpartum Symptoms:
Self-assessment tools, dozens of mobility videos, pelvic floor education, c-section scar rehab, self-rehab videos, and more
(Value of $3000)
Monthly In-Depth Calls:
Connect with a more holistic approach to fine-tune your program, and overcome barriers in your life as a new mom to guide you toward the mom you dreamed of becoming.
(Value of $1000)
TOTAL VALUE: $8400
(But you won’t pay anything close to that!)
FAQs
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It’s a 16-week program designed to guide you safely through early postpartum recovery and back to strength.
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Perfect! This program includes specific recovery tools for C-section healing, scar mobilization, and core rebuilding.
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Yes! Its not only safe, its made to heal! Everything is tailored to your symptoms, and we progress you safely so you don’t make things worse.
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This program is made for busy moms. Expect short, effective workouts (15-30 minutes), plus recovery tools you can do anytime.
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YES! Unlike an app or DIY programs, you get weekly 1:1 check-ins with me, personalized adjustments, and full access to me for questions and support.
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No, but you can use HSA/FSA funds. This is an education-based coaching service, so superbills cannot be provided.
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The full investment is $2000. There are multiple payment plan options (2, 4 or 6 payments over the course of 16-weeks) and you’ll receive a $100 discount if you pay in full.
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You can begin as early as 2 weeks postpartum. We’ll go over your specific birth and recovery story to determine what works best for you.
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Absolutely! This program focuses on strength, mobility, and pelvic floor function, which are crucial at any stage postpartum. Healing is never “too late.” I’ve helped moms years postpartum reclaim strength and confidence in their bodies.
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Many of my clients have already tried the lower-cost, less-support approach, and they always come back to this program. The program is highly personalized, and the level of support I provide is key to ensuring your success.
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Absolutely! Many moms in this program have worked with an in-person PT simultaneously. Some find that my approach is more thorough, while others use it to complement their in-person care. This program is holistic and covers aspects not typically addressed in a traditional clinic setting.
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If you’ve made it this far, you already know this is what you need. But if you still have questions, send me a DM on Instagram, and we’ll work through them together.
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Every healing journey is unique. Some moms experience full resolution of their symptoms, while others take longer (remember, you were pregnant for 9 months—it takes time to heal). If you’re not seeing progress, it could be due to underlying health factors outside my scope. When this happens, I help moms get connected with the right professionals for additional support.
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There are no refunds, but I offer a 2-week grace period to try the program and discontinue if needed.
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This isn’t a want—it’s a need. Your health impacts your ability to show up for your family, and prioritizing your recovery benefits everyone. If cost is a concern, discuss how you can figure it out together—payment plans, budgeting, or using HSA/FSA funds. Investing in your well-being is one of the best investments you can make.