Magic Mama
12-Week Post-Partum Recovery
& Restrengthening Program
1:1 Personalised Weekly Coaching
PLUS on-demand workouts at each level
to build strength safely
Introducing you to the movement program that supports motherhood
core recovery, pelvic health & healing diastasis (from as early as 4 weeks post-birth).
It has been a long time coming, after teaching hundreds of mamas
& honing the stages I see them go through from jelly-belly to athletic powerhouse.
This program will make you feel stronger during the wild growth into motherhood
& gain confidence to move in ways you enjoy.
I remember that disconnect between how my body felt as a new mama
and how I wanted it to feel - I know I am not alone.
Our bodies change dramatically during birth
and then we are pulled into caring for our babe/s and even other kids too.
You want to take action to feel stronger,
but you are worried that some of the workouts you are seeing
(or maybe you've tried to return to prematurely)
seem too much for your weary bones and softer muscles.
Even worse, some of these fit-influencers tell you hardcore pilates
moves are right for post-partum recovery! WTF. Just, no. There's a path to that.
You need a program that will give you tailored information you need as a mama.
You can let go of the pressure to keep up in group classes and map effective movement snacks that fit your busy life & you know are helping, not hindering recovery.
I was once that person who craved better programming for my body, who was worried about the heavy feeling in my pelvic floor & who nearly pooed my pants in public after my second child... 😭
I'm a Pilates Instructor now & I stand by this -
the myth that one set of pelvic floor exercises at Pilates once a week is NOT enough.
And it's really not. To retrain the neural pathways, reshape the fascia (that's the sheath that wraps all your muscles up together, balancing your body).. it takes repetition & progression.
So my mission began to help Mamas feel more magic... (because we are Mama).
It's time our well-being as mothers was front and centre right?
This program is designed for you to do as a busy Mama.
I know you don't have time to mess around. And you want it to work.
Working with me 1:1 will build accountability for your goals
& get you where you want to be faster.
(I'm a qualified wellness coach too, so I can help you map your habits and routines for success.)
The Magic Mama Plan
My job is to get you feeling better, so life runs smoother and you are happier.
Month 1: 2-3 x workouts per week.
Month 2: 3-4 x workouts per week.
Month 3: 4+ workouts per week.
OK. Let's just clarify.. A 'workout' is a movement session targeting positive change in your body. It may include stretches to balance postural issues, breathing exercises OR loaded training as determined
by your stage and appropriate goals.
SESSION 1: Assess for the level of 'exertion' you will start at - rib flare, breathing, pelvic floor, abs, hips, spine, etc
WEEKLY LIVE: 1 x LIVE Zoom PERSONALISED movement training & 'check-in' total approx 45mins
3 months = 13 x Live Coaching Sessions
We plan the rest of your workouts from the video library incorporating
core rebuild routines, pilates, hypopressive breathing techniques &
more global movement as you need more challenge
to get the results you want using dumbbells or kettle bells
(& other equipment you may have available).
Here's the Roadmap
Restore
Rest, brace & practice basic self-care practices
as a new mama before your 6 week check-up.
There are still restorative practices for your at this stage that will set you up for better recovery & calmer for baby!
Re-align
Gentle conditioning class that supports you
after the birth of your baby to reconnect the mind to muscle connection and re-align your posture. Foundation pelvic floor exercises, attention to core stabilisation lying on the mat and in upright motion, gentle releases for troublesome tight areas and breathing techniques.
Based mostly on pilates and functional movement, with a side serve of education on how your body works.
Suitable for new mums with positive 6 wk checkup.
Restrengthen
Low-impact pilates and strengthening
exercise routines with a focus on correct core control, integrated pelvic floor exercise
and overall form/posture in motion. We progress load through more challenging exercises & use weights/dumbells to continue to co-ordinate the body more smoothly & powerfully.
Suitable for 3-6 months post natal onward
and all women.
Live Coaching
Video Bundle
BONUSES
BONUS 1 : 127 pg Guide with info on habits, wellbeing, relationships, post-birth recovery $37
BONUS 2: Pelvic Love Digital Course - women's biz... jade egg... incontinence.. $28
BONUS 3: FREE cork massage ball for fascia release $20
BONUS 4: FULL VIDEO LIBRARY: over $1000 worth of classes
I guarantee together we will...
Boost your mood
Heal & restore your common peri-natal issues
Get you enjoying your body again
Take away the indecision
of what level workout you need
Get you stronger week by week!
Reduce or eliminate risks of surgery later down the track.
FAQ
Booking Zoom Sessions
You can book weekly sessions with Dominique on-the-go to remain flexible to your schedule. You do need to have your screen on so I can see you. And you don't need to be kid-free! International clients note my timezone is Melb, Australia.
(There is a 24 hr booking/ cancellation policy and you will forfeit your session if it is cancelled after this time.)
I have a prolapse
can I join?
You can join my personalised programs if you have a prolapse, incontinence, pelvic pain, back pain, neck pain, wrist pain or any other sort of motherhood pain.. However, if you have prolapse or abdominal diastasis more than 2 fingers wide you will need to have support from a physio! Please make sure you are cleared for movement and have stopped bleeding post-birth.
How long do I have access to the course and videos?
You have lifetime access to the Magic Mama video collection and one year access to the rest of the Templewell on-line movement app library.
Your 3 month period for coaching starts from when you book your first zoom call.
What if I can't do 3-4 workouts?
Look, I know you are burning it at both ends. The app makes it easy to do a 5 minute session on your phone whilst bub is with you. And I will guide you to find practical routines so you can put your needs as a priority. Movement videos vary in length depending on what time you have. Our 45 mins live weekly session will be the best part of your week!
Consistency is key to change.
Do you do 1 month only?
To get the results that women want I have designed this program so they can feel more confident with information and real-life changes in their body to return to other activities or group classes. And that takes time. This offering is priced to help women stick with a routine to create positive habits. (If you want a bespoke program please reach out. )
What level of pilates is this?
This program is designed with my support to guide you. From basic 360* breathing, to correct abdominal activation I give lots of feedback in our live Zooms. I have x-ray eyes that can see what you need to work on even through a screen! And the videos build progressively from basics to more complex pilates and fitness moves. So you can do this if you are beginner or more progressed in recovery with older bubs or kids.
My Clients Say
I wasn’t sure that Pilates over Zoom would work for me because I’m a novice. I was truly amazed with the individual coaching that Dominique was able to give me online.
Petrea, Mum of 2
Your 3 month Investment
3 x monthly payments of $260
(that's an affordable $65/week for personal coaching,
plus a whole library of education & specialised workouts, Pelvic Love Course, Empowering the Active Mama E-Guide & massage ball)
One-off booking fee of $100
to secure your assessment spot
*Once booked - All coaching sessions are to be taken within the 3-month timeframe for the success of the programming.
Satisfaction Guaranteed.
If you participate for 14 days and are not happy with my services and the value you recieved I will refund your money.
Best Value
MAGIC MAMA 3 Month 1:1 Coaching
260
Every month
+$100 One-time Save Your Spot Fee
High level coaching and video course.
13 x personalised weekly zoom coaching calls included with Dominique.
Full assessment for peri-natal physical issues before beginning
Valid for 3 months