This is more than a program—it’s your new village.
Meals, Movement
& Mindset for
Postpartum Mamas
Reclaim your strength, confidence, and sense of self with a method that meets you where you are. Through expert-designed fitness, nourishing nutrition, and mindset tools that empower—you’ll feel supported, seen, and never alone in your postpartum journey.
what is the mama method?
The Mama Method is a holistic postpartum wellness program that combines movement, meals, and mindset to help you feel strong, supported, and like your badass self!
Designed by postpartum fitness specialist and mama Natalie Draizen, this all-in-one method offers expert-led workouts, simple healing recipes, and educational tools tailored to your unique recovery.
Whether you’re just beginning your journey or ready to rebuild, The Mama Method meets you where you are—with personalized coaching, a flexible 12-week Reset, and a supportive community of moms walking the same (yet unique!) path.
The three pillars on your postpartum journey:
Meals
Fuel like the powerhouse you are. These healing, no-fuss recipes aren’t just delicious—they’re designed to help you recover faster, boost your energy, and keep up with mom life like the badass you are. Most postpartum programs skip over nutrition, but the fact is strong starts in the kitchen, and you deserve more than just workouts.
Movement
Rebuild your strength gently, with workouts that honor where you are and celebrate every step forward. And when you’re ready, get excited to build your strongest self yet. This isn’t about bouncing back—it’s about moving forward with confidence
Mindset
You’re not just healing physically—you’re becoming someone new. Through education, reflection, and support, we help you find clarity, self-compassion, and the confidence to thrive.
our approach
We believe postpartum wellness is personal—and healing doesn’t happen on a timeline. That’s why The Mama Method is rooted in flexibility, compassion, and science-backed support.
Whether you need step-by-step guidance or space to go at your own pace, we’re here with expert tools, real connection, and zero judgment. Every mama’s journey is different, and our job is to meet you where you are—then walk with you as you grow stronger, inside and out.
Hi, I’m Natalie—
a mom, former professional dancer, certified postpartum fitness specialist, and creator of The Mama Method. I know what it’s like to feel disconnected from your body and unsure how to regain your strength after birth. That’s why I created this program: to help mamas like you feel good again, inside and out. You deserve to thrive in motherhood with confidence!
A Few Highlights from My Journey
A graduate of the University of Arizona (BFA), I’ve spent 15 years as a dancer and performer, with certifications in prenatal & postpartum fitness (AFPA), nutrition coaching (NASM), and group fitness instruction.
Becoming a mom cracked my heart wide open—and let me tell you, no class or certification could’ve prepared me for the raw, beautiful chaos of postpartum. I searched for a roadmap to follow… but there wasn’t one. So I created it. The Mama Method was born from my own need to find a program that honored both my recovery and my goals—one that considered meals, movement, and mindset all in one place.
What I believe
First of all, every aspect of this is personal, which is why I dedicate my efforts to create a personalized experience for every single one of my clients. There is no one-size-fits-all in the realm of postpartum recovery. Your journey as a mom is unique and every mama deserves to feel confident in her skin. I don’t believe I could have truly known this until becoming a mama, myself.
Additionally, what I’ve always known and believed to my core is that:
• Wellness should be sustainable and fun
• Healing is holistic: body, mind, and soul
meet natalie,
founder of the mama method
Hi, I’m Natalie—
a mom, former professional dancer, certified postpartum fitness specialist, and creator of The Mama Method. I know what it’s like to feel disconnected from your body and unsure how to regain your strength after birth. That’s why I created this program: to help mamas like you feel good again, inside and out. You deserve to thrive in motherhood with confidence!
A Few Highlights from My Journey
A graduate of the University of Arizona (BFA), I’ve spent 15 years as a dancer and performer, with certifications in prenatal & postpartum fitness (AFPA), nutrition coaching (NASM), and group fitness instruction.
Becoming a mom cracked my heart wide open—and let me tell you, no class or certification could’ve prepared me for the raw, beautiful chaos of postpartum. I searched for a roadmap to follow… but there wasn’t one. So I created it. The Mama Method was born from my own need to find a program that honored both my recovery and my goals—one that considered meals, movement, and mindset all in one place.
What I believe
First of all, every aspect of this is personal, which is why I dedicate my efforts to create a personalized experience for every single one of my clients. There is no one-size-fits-all in the realm of postpartum recovery. Your journey as a mom is unique and every mama deserves to feel confident in her skin. I don’t believe I could have truly known this until becoming a mama, myself.
Additionally, what I’ve always known and believed to my core is that:
• Wellness should be sustainable and fun
• Healing is holistic: body, mind, and soul
meet natalie,
founder of the mama method
How to work with us
Whether you’re looking for personalized support or a powerful self-guided plan, The Mama Method offers two ways to meet you exactly where you are.
1:1 private coaching
the mama method reset
Want a plan that’s completely tailored to your goals, schedule, and lifestyle? This is for you. Work directly with Natalie through customized workouts, macro-based nutrition plans, and biweekly Zoom check-ins. You’ll get top-tier accountability, expert guidance, and a coach who’s in your corner every step of the way.
→ Best for: Mamas who want high-touch support, faster results, and serious transformation.
1:1 private coaching
the mama method reset
Not quite ready for private coaching? The Reset is a 12-week self-paced program that guides you through postpartum recovery, strength-building, and mindset shifts using expertly designed workouts, nourishing recipes, and education that actually makes sense.
→ Best for: Mamas who want structure, flexibility, and expert-backed tools without the commitment of 1:1 coaching.
No matter which path you choose, you’re not doing this alone. We’re here to help you feel strong, confident, and capable—on your terms.