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How to Know You're Recovered in Postpartum (Episode #16)

Some people feel like they’re done with postpartum when they hit certain dates. Others feel postpartum drags on forever and is never done.

It can be hard to know, since there’s a TON of conflicting information out there!

In this episode, we’ll talk about the four distinct phases of recovery (which we developed after working with hundreds of moms in various stages of postpartum!) – and how to know when you don’t need postpartum-specific workouts anymore.

Contrary to popular belief, healing your body has NOTHING to do with time passed and EVERYTHING to do with how it feels and functions.

We’ve developed a scoring system to help moms quantify where they are in their recovery (accessible via our quiz!) and advice on moving from one stage to the next so that in the next phase of motherhood, moms are as strong as they’ve ever been.

In this episode you’ll hear about:

  • The four phases of postpartum recovery and how to know which one you’re in via our postpartum core and pelvic floor quiz

  • How quickly moms can progress between phases when they honor the phase they’re IN (not where they WANT to be) and let that be their guiding force

  • The “mom pooch” issue (which has more to do with pelvic floor than core)

  • The difference between pushing your endurance and “pushing through”

  • The importance of reentering fitness regimes with a postpartum-specific program, such as our postpartum repair and restore eight-week program

  • The questions that hold moms back, and how to get stronger (maybe even stronger than before pregnancy!) WITHOUT more hours at the gym

Notable Quotes from Kendra & Nicole

“Experimenting can be great with a map. It's a lot less frustrating if you know where you're going. And it's also really helpful to have guidance, and to have people who know what they're doing. So make sure you're doing a postpartum specific program, not just like, you know, a challenge, and willy-nilly kind of choosing things.”

“A lot of moms in this category are dealing with a mom pooch, which a lot of people think is a core issue. But actually, it's a pelvic floor issue. And we see the data right here, that 99% of these in this category really don't know what's going on in their pelvic floor, and they have some lower core issues. And they've got that mom pooch. So looking at your pelvic floor can actually help you address that mom pooch.”

“Working on healing your body has nothing to do with how much time has passed and everything to do with how your body feels and functions. Notice, I didn't say how your body looks; you don't need an Instagram beach body. We moms need a body that works and a body we can move around in without pain and leaking!”

Resources & Links

Looking for more support to start your postpartum recovery? Here are some options to get you started on a great path forward:

1) Take the Pelvic Floor & Core Strength Quiz. After taking the quiz, you'll get a score and based on your results, guidance on what steps to take to move you forward in your recovery.

2) Check out our podcast listening guides: Download the Pregnancy Listening Guide or Postpartum Listening Guide.

3) If you’re postpartum and ready to get moving, need to heal your body but you don’t know where to start…join us for Postpartum Repair & Restore LIVE, a science-backed and fun-stacked, Diastasis and Pelvic Floor Strength program. Start healing your diastasis and eliminating leaking in 8 weeks or less with our guidance.

4) Do you prefer working one-on-one, or have a high risk pregnancy, a severe diastasis or leaking that won’t quit? You might be a candidate to work with us privately. To find out, take this quick self assessment! If you qualify, you'll be invited to schedule a complementary Postpartum Strategy Session with us where we'll take a good look at what's not working in your repair process, and come up with a great plan just for you.




Since Devoted Mamas' founding in 2017, our mission is to help you through all the stages of motherhood - stay super strong (and calm!) during pregnancy, be the BOSS of your birth, and help you bring life back to your core + pelvic floor in postpartum.

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