The Ultimate Postpartum Plan For Strong, Fast & Leak-Free Running In Just Two Runs Per Week
are you Ready? Get set!
Achieve strength, quickness, and comfort in your postpartum body with this 12-week running and strength building program.
... WITHOUT fear or fussing over your pelvic floor!
Let's face it: returning to postpartum running can feel like you're in SOMEONE ELSE'S body...
- You've spent hours researching running programs, but none of them address your specific postpartum and pelvic health challenge
- You do a ton of kegels and squats, but you're simply NOT seeing the results you want in your strength and reducing your symptoms
- You've tried EVERYTHING, from CrossFit to Barre class, and even strength training but you still feel really scared to run again after birth
- You're so overwhelmed by the leaking and pelvic organ prolapse symptoms that you're worried you'll never figure it out.
- You're not sure another workout program can help you, but you're ready for REAL answers.
And, I'm here to help with a plan that is simple and DOABLE, while building your speed & whole body strength and fitness.
Say hello to... Ready: Get Set!
An 12-week postnatal strength building AND running training program for busy moms and parents that you'll complete in less than one hour PER WEEK.
IS TO ready, get set FOR ME?
- You are 3 months postpartum or post-surgery (can be started sooner, but you'll begin with the 4-week strength training plan provided and THEN begin the 8-week running plan.)
- You have had vaginal or Cesarean births, or are recovering from a pelvic (or any!) surgery
- You have been cleared for exercise by your medical provider
- You are pregnant and are experienced in running, PLUS are willing to decrease your pace as needed
- You are an experienced runner OR starting running for the first time!
- You want to use this program for on a treadmill, outdoor running, or stroller running
Meet Your coach
Hi, I'm Jessie Mundell!
I help postpartum people and moms achieve ease with exercise, stronger bodies, and reduce their pain and pelvic floor symptoms.
I've supported thousands of parents return to the workouts and types of exercise they LOVE, including strength training, running, and sprinting.
I am a fitness coach, Registered Kinesiologist, and hold a Master's degree in Human Kinetics, focused in prenatal and postnatal exercise.
I am thrilled to help you challenge yourself in a way that helps you to feel well, capable, and gives you glimpses of your athletic self again - or for the very first time!
I am also a mom to a 4 year old and 7 year old.
Learn how to run free, fast, and without FUSSING over your core and pelvic floor.
With Ready, Get Set you'll achieve this is a matter of weeks with a proven plan you can use over and over for years to come!
here's the rundown:
- LIMITED TIME BONUS: 4-Week LIVE, virtual running accountability group = Run Club! (Sundays at 9:30am EST, from May 28th - June 18th). Meet for a coach-led warmup, go out for your run, then meet back for cool-down and time for any coaching needed.
- 8-week interval based, running and sprinting plan: intentionally designed for the needs of postpartum folks and parents
- 2 short and effective run / sprint sessions per week
- 13-26 minutes long run / sprint sessions that can be done from the treadmill OR outdoors
- 4-week strength training plan: to use to prep your body BEFORE OR UPON starting the running plan so you strengthen the whole body, core and pelvic floor to best handle the impact of running
- 4-week strength training plan: 3 workouts per week, with 20-30 minute sessions that can be done from home or the gym with minimal equipment (dumbbells and resistance bands required)
- Workout warm-up and cool-down circuits included with video demos
- Education on how to adjust your running if common pelvic floor symptoms arise, such as leaking, pelvic organ prolapse, low back pain, and more
- PDF downloads with your strength workouts, weekly run plan, 8-week calendar to track sessions, warmups and cooldown circuits
$149
All prices are listed in USD.
In 12-weeks Ready, Get Set can help you:
- Remember the joy that movement and exercise brings you - without needing to change ANYTHING about your body size
- Feel physically stronger, quicker, more athletic and powerful
- Support your mental health in a truly nourishing way
Are You in?
You will receive your Ready, Get Set program immediately after registration. You can start the training plan immediately, or save it for later!
Ready, Get Set will help you return to (or start) postpartum running with ease and clarity.
You don't need to guess HOW... the exact plan is here waiting for you!
Get started and watch your strength, speed, and body confidence soar.
{BONUS} All members get access to a private podcast where you get audio coaching of all run sessions from me!
I want to help you get back to running in a way that works with your body and life RIGHT NOW.
Join us in Ready, Get Set and feel a sense of power in your body that you've been craving.
“Loving the sprinting! I don't have much time to get out for long runs these days with 3 kids, but I love to feel like I got a great workout done in under 20 minutes!”
– JAMIE
“I’m 15 weeks postpartum and a really rough pregnancy so I’ve lost a lot of strength and conditioning. This was perfect for my current stage.”
– SARA
FREQUENTLY ASKED QUESTIONS
The strength workouts will take between 20-30 minutes. There are 3 workouts per week, in the 4-week plan.
The run workouts will take between 15-30 minutes. There are 2 runs per week, in the 8-week plan.
This will take you approximately one hour per week.
You will not need any special equipment for the running sessions.
You will need resistance bands and dumbbells for your strength training workouts.
Every body will respond differently to running and exercise! I have coached hundreds of postpartum people and moms who experience incontinence, leaking, diastasis recti, and pelvic organ prolapse to return to running in a way that feels great on their bodies. I'd love to see you TRY!
You will have lifetime access to the Ready, Get Set plan!
I recommend being at least 12 weeks postpartum or post pelvic surgery before participating in the running plan portion of Ready, Get Set. That said, you could start into the 4-Week Strength Plan now. Complete it, then begin the 8-Week Run Plan.
This is not your "typical" running program. We are not training for a 5k or half-marathon with this. The focus of Ready, Get Set is to push your pace and build your physical power. These running workouts are going to challenge you, get you breathless, and have built in recovery periods.
If you’re looking for workouts that leave you feeling wrecked and unbearably sore for days, these aren’t it.
You bet! You can do the program from anywhere where running is accessible for you.
Due to the delivery of the program - PDF downloads with the whole program delivered at purchase - there are NO REFUNDS. Please contact us if you're unsure or have Qs before you buy!
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