Rebuild and Restore
The 12-Week Bespoke Pelvic Health & Postpartum Coaching Programme
This is not a workout plan.
And it’s not about getting your body “back”.
This is about rebuilding the foundations that support your body for the long term, whether you’re six weeks postpartum, five years on, or well beyond and starting to think more intentionally about your future health.
Slow strength, deep confidence and compassionate coaching for every stage of postpartum.
Developed by Jenny Clark, founder of Nest, these programmes draw on pelvic health principles, movement therapy and coaching to support postpartum recovery. The approach is holistic and progressive, focusing on long-term function rather than quick fixes.
Why This Program Exists
After birth, most women are told they’re “fine” and left to figure it out.
We scroll on social media, surrounded by messaging about the five top tips to lose your lower belly, the “mum tum” (which honestly gives me the ick), or the three reasons my body “bounced back” straight after birth.
At the same time, we’re conditioned to see the six-week GP check as some kind of milestone.
Often it’s a quick glance at the baby, a vague “how are you?”, and the question, “what contraception would you like?”
Then there are the stories.
Aunty Jean’s neighbour.
Back in her size-8 jeans a week after birth.
All of it quietly reinforces the same message:
that recovery should be fast, visible, and aesthetic,
not thoughtful, functional, or future-focused.
And then there’s the other end of the spectrum.
The ones jetting off for a “mummy MOT”, cosmetic procedures, and a tightening of anything that feels loose, documenting the journey, the recovery, the transformation, and re-emerging as newly self-appointed experts, ready to guide others through the same.
Once you start to see it, the red flags are everywhere.
But in the hormonal rollercoaster of postpartum, when you’re tired, vulnerable, and questioning yourself, it’s easy to be led astray.
Because the underlying message is always the same:
that your body needs fixing.
that speed matters.
that appearance is the measure of recovery.
And none of that is true.
Your body has done the most incredible, miraculous thing.
It has grown, carried, birthed, and sustained life.
It doesn’t need rushing, reshaping, or overriding.
It needs understanding, respect, and time.
This programme exists to offer exactly that.
This Is About More Than Symptoms
You don’t need to be leaking, in pain, or feeling “not quite right” to belong here.
Pelvic health is the foundation of lifelong movement and physical confidence. It influences how we manage pressure, how we lift, run, train, and age, impacting posture, continence, spinal health, strength progression, and overall quality of life.
Many women only learn about pelvic health when something goes wrong. This programme is for those who want to be proactive rather than reactive.
This isn’t just postpartum recovery.
It’s future-proofing your body.
The Core Transformation
By the end of this programme, you:
-
understand how your body works after pregnancy and birth
-
trust your core and pelvic floor as part of a whole system
-
know how to manage load and pressure in daily life and training
-
move with confidence now, and in the decades ahead
This is about longevity, resilience, and self-trust, not quick fixes.
When Generic Fitness Falls Short
You might recognise this:
-
downloading a coach’s workout PDF without ever being asked what your body has been through
-
saving endless social media clips promising to “fix” your core
-
asking Google or ChatGPT “is this normal?”
Or you might see yourself in Hannah.
Hannah was an athlete before pregnancy.
At three months postpartum, she attended her first circuits class.
Leaking milk.
Mum guilt loud.
Already questioning whether she belonged.
When she put her knees down in a push-up, the trainer ridiculed her.
That moment wasn’t about fitness.
It was about lack of understanding.
This programme exists so women never have to experience that again.
Restore your core, reclaim your movement, rewrite your postpartum story.
HOW THE COACHING WORKS
What Makes This Different
-
This isn’t about collecting workouts.
-
It’s about understanding:
-
how your pelvic floor functions across life stages
-
how breath, core, and nervous system work together
-
how to build strength that supports you now and as you age
Pelvic health isn’t a phase.
It’s a lifelong foundation.
Personalised, Responsive Coaching
-
you’ll begin with a detailed consultation covering:
-
birth history
-
current symptoms or goals
-
movement background
-
lifestyle, stress, sleep, and capacity
There is a structured framework, but your programme adapts week by week.
This is coaching, not content.
The Starting Point Most People Skip
We begin with breath.
Because breath underpins:
-
pressure management
-
pelvic floor function
-
core coordination
-
nervous system regulation
When this system works well, everything else builds more effectively.
Mindset That Supports Longevity
Two guiding principles shape this work:
“And me.”
Caring for yourself alongside everyone else you care for.
“How relaxed can I be while I do this?”
Less urgency.
More sustainability.
Recovery isn’t about returning to who you were, it’s about learning how to live well in the body you’re in now.
Community Without Obligation
You’ll have access to:
-
a weekly live-streamed class (with replay)
-
a cohort-based experience
-
optional in-app community
-
expert Q&As
-
direct weekly coaching support
Connection is there, without pressure.
Real support for real bodies in the real chaos of motherhood.
Who This Is For
This programme is for mums from 6 weeks postpartum to 5 years and beyond who want to invest in their future health.
You might:
-
be returning to exercise after having a baby
-
already be active but sense your foundations were never rebuilt
-
have tried gym classes or personal training that didn’t account for postpartum bodies
-
want informed guidance rather than aesthetic-led messaging
You don’t need to feel broken to start.
You just need to value your long-term wellbeing.
Your recovery doesn’t need to be confusing or lonely. With guidance, curiosity, and support, you can move from surviving to thriving.
Medical & Ethics Disclaimer
This programme provides education, guided movement, and coaching support for postpartum and pelvic health-informed recovery.
It does not replace medical diagnosis, treatment, or individualised care from a GP, midwife, consultant, or women’s health physiotherapist.
This programme actively supports:
-
informed decision-making
-
collaboration with medical and allied health professionals
-
referral onward where appropriate
If symptoms arise that require further assessment — such as ongoing pain, prolapse symptoms, incontinence, or concerns around healing — you will be encouraged and supported to seek appropriate clinical care.
Ethically, this work is rooted in:
-
bodily autonomy
-
informed consent
-
realistic expectations
-
a non-aesthetic, non-urgent approach to recovery
There is no pressure to “fix”, reshape, or override your body.
This work prioritises long-term wellbeing over short-term outcomes.
