your 12-week postpartum plan
The mama method reset
A 12-week guided program designed to heal, nourish and strengthen your body after childbirth. Created in collaboration with a pelvic floor physical therapist, it’s everything you need to restore your core, regain your energy, and reconnect with your confidence.
What's inside
the mama method reset
Progressive Postpartum workouts
From gentle breathwork to strength training, rebuild at your pace
Core & Pelvic floor healing
Educational insights and exercises to recover from the inside out
Healing Meal plans
Simple, nourishing recipes to support recovery, energy, and milk production
Expert Access
Guidance from Natalie and contributions from one of the best pelvic floor PTS, Dr. Kassie Dewitt.
Mindset & Education
Trainings and tools that empower you with knowledge about your body and wellness journey
Built-in community
Connect with fellow mamas for support and encouragement
is TMM right for you?
This program is perfect for you if you're:
Feeling disconnected from your body after birth
Unsure where to start with postpartum fitness
Looking for an easy-to-follow plan that fits your life
Ready to feel strong, confident, and in control again
One time payment of $250
what to expect inside the 12-week reset
The Mama Method Reset is more than a program—it’s a step-by-step return to you. Over 12 weeks, you’ll move through four thoughtfully designed phases that rebuild your strength, restore your energy, and reconnect you with your body—on your terms, and in your own time. Each phase includes healing recipes, mindset tools, and guidance from Natalie—plus encouragement from a community of mamas walking right alongside you — each at her own pace!
Phase 1: Recovery & Healing
Begin with rest, breathwork, and gentle reconnection to your core and pelvic floor. This is about honoring your healing and creating space to breathe again.
Phase 2: Restoration & Mobility
Ease back into movement with soft stretching, mobility work, and light walks that support everyday life as a new mom.
Phase 3: Strength & Stability
Build a strong foundation with bodyweight workouts that focus on balance, stability, and functional strength you’ll feel in your daily routines.
Phase 4: Rebuild & Strengthen
Progress into controlled strength training that safely challenges your body, restores confidence, and prepares you for all the ways motherhood moves you.
why the mama method reset is different
Most postpartum programs stop at workouts—we go deeper. The Mama Method Reset is the only program that brings together meals, movement, and mindset in one holistic, mom-centered experience.
• Nutrition that supports your healing. No crash diets. No guessing games. Just easy, nourishing meals designed to help your body recover, support milk production (if needed), and give you the energy you need to keep up with mom life.
• Workouts that meet you where you are. From breathwork and core recovery to strength-building routines, every movement is backed by science and designed with your postpartum body in mind.
• Mindset tools that empower you. Because true wellness isn’t just physical. You’ll gain insight, education, and emotional support to help you feel grounded, confident, and in control of your journey.
This isn’t about bouncing back. It’s about moving forward—with the tools, knowledge, and nourishment you need to build your best self, one powerful step at a time.
The workouts make me feel so accomplished at the end of each day.
"My favorite part of my programming was the everyday workouts. I loved them! They were doable and made me feel so accomplished at the end of each day. I LOVED the check-ins - it helped me be accountable like never before."
Ashley
The macro breakdown and educational videos were everything!!
"The macro breakdown and educational videos were everything!! It was a first for me and Im so happy I learned about them. This has definitely changed my mindset when it comes to the food I choose."
Jaclyn
Food options are definitely easier and my milk supply has sustained!
I think I found my groove with staying satisfied and not hungry all the time. Food options are definitely easier and my milk supply has sustained! The workouts have been great and it feels so good to move my body.
Monica
The timeliness of this could not have been better!
"Thank you for the words of encouragement! I listened to the consistency video today and it was so helpful. The timeliness of this could not have been better."
Terri
get access now
Join The Mama Method Reset for a ONE-TIME PAYMENT OF $250 and get immediate access to:
12 weeks of safe, structured workouts
Healing recipes and meal plans
Mindset coaching and education modules
Pelvic floor & core restoration tools
Supportive community of like-minded mamas
Direct guidance from Natalie
Start your reset today →
meet natalie
Hi, I’m Natalie—certified postpartum fitness specialist, nutrition coach, former professional dancer, podcast host, and most importantly… a mama, just like you.
I created The Mama Method because after having my daughter, I realized how little real, supportive, whole-person guidance existed for postpartum recovery. So I combined everything I know—science-backed workouts, healing nutrition, and real-life mindset tools—to help other mamas rebuild from the inside out.
Here’s the thing: I’m not here to bark orders or push bounce-back culture. I’m here to walk with you. I’ll cheer you on, hold you accountable, and help you find what works for you—because your wellness should be personal, joyful, and actually sustainable.
Let’s do this together. You don’t need to be perfect—you just need a plan and someone in your corner. I’ve got you.
frequently asked questions
Is The Mama Method Reset safe for me after birth?
Do I need to be super fit to start?
How much time will this take each week?
What if I need more support?
When will I get access?
Yes! The Reset was created specifically for postpartum recovery and includes guidance from a pelvic floor physical therapist. It’s designed to meet you where you are—whether you’re six weeks or six months postpartum.
Is The Mama Method Reset safe for me after birth?
Do I need to be super fit to start?
How much time will this take each week?
What if I need more support?
When will I get access?
Not at all. This program is built for real moms with real bodies. We start with breathwork and gentle reconnection before gradually progressing into strength-building at your pace.
Is The Mama Method Reset safe for me after birth?
Do I need to be super fit to start?
How much time will this take each week?
What if I need more support?
When will I get access?
Most workouts are under 30 minutes, and you can go completely at your own pace. This is designed to fit into mom life, not overwhelm it.
Is The Mama Method Reset safe for me after birth?
Do I need to be super fit to start?
How much time will this take each week?
What if I need more support?
When will I get access?
You can always upgrade to 1:1 coaching for personalized plans, biweekly Zoom calls, and direct messaging with Natalie. Total support, totally customized.
Is The Mama Method Reset safe for me after birth?
Do I need to be super fit to start?
How much time will this take each week?
What if I need more support?
When will I get access?
Right away! As soon as you enroll, you’ll get immediate access to all 12 weeks of content—so you can start whenever you’re ready.
Start your reset today
get access now
Ready to feel strong, confident, and like you again? Join The Mama Method Reset today for just $250 and start your journey back to yourself—one meal, one movement, one mindset shift at a time.
Keep the momentum going
the membership
Once you complete The Mama Method Reset, your journey doesn’t end—it evolves. You’ll have the opportunity to join our Monthly Membership for continued support, fresh workouts, new recipes, mindset tools, and access to our growing community. It’s the next step in staying strong, consistent, and connected—because postpartum isn’t just a phase, it’s a whole new chapter.
Let’s keep building your best self—together.