You don’t need a 60-minute workout. You need 15 minutes you can keep.
Most prenatal and postpartum plans fail for the same reason: they were written for a life that doesn’t include a baby.
What actually works in the first year:
The Talk Test, not a heart-rate app. If you can’t finish a sentence, you’re too hard. That’s the whole intensity rule.
Core before crunches. Diastasis and pelvic floor come first. If you skip that, the “workout” is just making the gap worse.
Exercise snacks. Ten to fifteen minutes. Living room. Modifications for low-energy days. Consistency beats a restart every Monday.
Food you can eat one-handed. Recovery and milk need calories and water. Cutting hard while nursing is how people crash.
This is the opposite of bounce-back culture. If you’re pregnant or in the fourth trimester and you want a 30-page guide that respects that, that’s what we built.