Dr. Natalie Forsell // Pelvic Floor PT // Birth Prep & 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
Hey Mama, I know why your here…
You’re the kind of mom who has always done everything “right.”
You trained through pregnancy, invested in the classes, read the books, maybe even hired a doula or personal trainer. You’ve never been afraid of hard work, and up until now, it’s always paid off.
But postpartum has been different.
Despite all your effort, you’re still dealing with things no one warned you about:
leaking when you sneeze
a core that feels unstable
back or hip pain that makes you feel decades older
pressure or heaviness “down there” that leaves you second-guessing every workout
You’re strong, but you don’t feel powerful. You’re successful, but you feel disconnected from your own body.
You never pictured yourself as the mom who didn’t “bounce back.” And yet here you are — frustrated, done with piecing together random workouts, and ready for a clear, expert-driven plan to put you back together the right way.
You’re not crazy.
You’re not broken.
You’re not stuck this way.
You just haven’t had the roadmap — until now!
I KNOW you didn’t sign up for motherhood to feel like a broken version of yourself.
Imagine this instead
Moving through your day with energy and strength — chasing, tickling, wrestling, and saying “yes” to play without hesitation.
Working out with confidence — no fear of making symptoms worse, no second-guessing every move.
Freedom from leaks, back pain, heaviness, or that nagging weakness in your core and pelvic floor.
Feeling not just like your “old self,” but like a stronger, more capable version — because this time, you have a clear, expert-designed plan that actually works for your postpartum body and your real mom life.
Welcome to the ONLY Postpartum Recovery Program you’ll ever need.
This 4-month 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👆🏼
You’ve already invested. Trainers, boutique classes, apps, even medical visits. But none of it has given you the complete recovery you deserve.
Stop Wasting Time (and Money) on Half-Solutions
You Don’t Need:
Trainers + Studios — They kept you moving, but didn’t rebuild your deep core and pelvic floor like a doctorate-trained expert would. You walked out sweaty, but still have problems.
Cash-Based or Insurance PT — Expensive, impossible to make consistent appointments, and focused on checking boxes, not delivering full recovery. You got a few exercises, but no big-picture plan.
Apps + Free Workouts — Cookie-cutter, impersonalized, and left you guessing if you were even doing them right. Or you got hurt pushing yourself too hard without guidance.
Random Advice + Kegels — Quick tips or “magic solutions” that didn’t target the root cause — sometimes even made things worse.
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.
FREE TRAINING:
How to Actually Heal After Birth—Not Just Get Cleared at 6 Weeks and Told to “Listen to Your Body”
This free 35 minute training pulls back the curtain on the exact recovery method I use inside my 4-month virtual program—so you can stop settling for vague advice and finally feel strong, pain and leaking free, and at home in your body again.—no matter how you gave birth or how long it’s been.
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.
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!
“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 4-month 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 craving REAL SUPPORT…
Not another tip. Not another app. A real, expert-led plan you can follow from home — one that actually works.
This isn’t about “bouncing back.”
It’s about ending the leaks, pain, and weakness for good, and rebuilding lasting strength.
Because thriving in your body isn’t a luxury. It’s essential — for you and your family.
And that’s exactly what this program delivers.
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. ”
Tools, strategy, and expert support — everything you’ve been missing in one place.
Inside the Postpartum Recovery Program, you’ll have Access to:
01. The Workouts
Three expertly designed workouts each week — short, efficient, and built to fit into real mom life. In just 15–30 minutes, you’ll move from early core and glute activation to advanced, dynamic strength with research-backed progressions. No wasted time, no guessing — just a clear plan that actually rebuilds your body in the places that need it most.
02. Self-Assessment Tools
Self-assessment tools that put you in control- a clear core check for diastasis, pelvic floor testing to uncover what your body truly needs (spoiler: not just Kegels), and mobility screens that reveal imbalances holding you back. Precise insights, so your plan is as unique as your body.
03. Mobility & Mama Rehab Library
A full Mobility & Mama Rehab library with expert-guided routines to restore breath, unlock your core, and release tension where moms need it most — neck, shoulders, hips, back, wrists, even carpal tunnel. Targeted relief and lasting strength, all in one place.
04. Pelvic Floor Healing Tools
Pelvic floor and postpartum healing tools that go beyond the basics: expert techniques for prolapse, C-section and perineal scar recovery, breathwork to restore core stability, and guidance to rebuild comfort, confidence, and intimacy in your body
Right now, you have a choice. You’ve invested before — trainers, classes, appointments, programs — but none have given you the complete transformation you want.
Because you’re not looking for “good enough.” You want to feel like yourself again- strong in your core, confident in your body, present with your family, and powerful in your work. You want energy, stability, and strength that carry you through long days at the office and late nights at home. You want intimacy to feel natural and alive again — not like another box to check.
This program is the only place that rebuilds you fully- body, mind, and confidence. Not just to stop leaking or patch symptoms, but to restore your strength and make you the engaged, powerful, and sexy woman and mother you know you are.
Your health isn’t optional. It’s the foundation for everything else you’re building — your family, your relationships, your career. You’re ready to put in the work. What you need is the right system, the right expertise, and the right plan to get you there faster.
And that’s exactly what this program delivers.
ABOUT ME:
Hi, I’m Natalie Forsell—a wife, mother, doctor of physical therapy, pelvic health specialist, and virtual birth prep + postpartum coach. More than that, I’m a mom who has struggled deeply and learned much.
I lost my first baby to a late-term loss and had to experience a hospital-induced labor. It was an awful, heart-wrenching, body-wrecking experience that was my initiation into Motherhood.
Anxiety, fear, and a lot of physical tension marked the entrance to my second birthing experience as I labored for 60 hours and ultimately delivered a beautiful baby girl in a hospital setting.
After my second baby, however, I felt lost, disconnected, and unprepared for my postpartum recovery. As a lifelong athlete and pelvic floor physical therapist, I thought I would have a textbook birth and a smooth postpartum.
BUT, that was not my story. The emotional rollercoasters, painful sex, leaking, ab separation, perineal tearing, leg numbness, back pain, YOU NAME IT, I HAD IT (outside of a c-section).
To make things more confusing, 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 that this was a common experience. 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 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.
This program changed my story. I rediscovered myself and what I am capable of, and then 16 months later, with the help of my birth prep course and an incredible midwife, I was able to joyfully give birth to my third little girl in the comfort of my own home.
You don’t have to have a tense birthing experience. Postpartum, 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 Postpartum Recovery Program
Inside the program, you’ll get:
Weekly Postpartum 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)
Complete Mama Rehab & Mobility Library
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 Progress 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!)
Your complete postpartum recovery is a $2,000 investment —
with flexible payment plans,
pay-in-full savings,
and HSA/FSA options,
so NOTHING stands between you and the results you deserve.
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.