A Holistically Well Postpartum Program
Returning the natural-minded MAMA to pain-free exercise postpartum without peeing her pants
Learning to rebuild your pelvic floor and core foundations with a Pelvic Floor Physical Therapist is the BEST way to return to the activities you love postpartum — pain-free.
…But I’M WILLING TO BET YOU ALREADY KNOW THAT
(beCAUSE YOU’RE HERE!).
Whether you’ve recently given birth or are 2+ years postpartum, you already know that childbirth changes us as women. The key to being the most present, active mother you desire to be lies in understanding how to program your workout and nourishment routines to fully support your healing.
Let's call postpartum what it is: overwhelming
Rewarding? YES. Fulfilling? Absolutely! But, still — overwhelming.
Your calendar is maxed with breastfeeding, changing diapers and contact naps. Every time you think you have a moment for yourself, your baby needs you. Monday mornings you cringe because your husband goes back to work after the weekend of being able to tag-team.
You want more time in your day so you can spend less time researching how to heal postpartum, hang with your kids at the park without fear of peeing your pants, or be able to wear your baby without back pain. You’re determined AF, but also want to give yourself grace in this postpartum season.
And if you’re reeeally honest with yourself (and me), you know that having the guidance of a postpartum physical therapist from home could solve all those problems. And then some.
So, what's the hold up?
You’ve got enough questions to fill an Amazon warehouse… and no one to help you answer them.
How do I stop the heaviness feeling in my pelvic floor area?
How do I get rid of the separation between my ab muscles?
Do I really have to wait 6 weeks to return to exercise postpartum?
What are clean products I can use on myself and my baby that don’t cost a fortune?
How do I get my wedding ring to fit again and eliminate all this swelling?
But the worst part? Dr. Google, good ole’ instagram, and those free blogs full of affiliate links don’t really help. No matter how many times you consult them during your middle of the night feeds.
Week after week, you’re left exactly where you started. Overwhelmed and tired, mapping out your return to exercise postpartum one more time, playing around with YouTube videos, wondering if you’ll ever be able to return to running or lift heavy weights again without pain or peeing your pants.
And sooner or later…
Your head starts filling up with a few easily believable (but totally untrue) thoughts trying to sabotage your dreams of feeling strong and fit again postpartum before you even give yourself a chance
believe me, i’ve been there
LET’S PUT A PIN IN THE
DOUBTS HOLDING
YOU BACK
big doubt #1
I'll never get back to exercising without pain.
I get it, we’ve been told for years how much our body changes after having a baby. While this is true, it doesn’t mean you should be in pain. Pain is a common, but not normal, side effect of having children. No amount of pain is normal to sustain.
You don’t need the best genes or the most intervention-free birth to fully recover postpartum. I have returned to running pain and leak-free following both epidural and non-medicated births. I have helped women return to exercise pain-free after c-section births and inductions.
This idea that a woman’s pelvic floor and core are beyond repair after a traumatic vaginal or cesarean childbirth is a myth. You can return to high levels of activity without pain or leakage no matter what your labor and delivery looked like.
Big doubt #2
I won't be able to make time to work out again with young kids.
It’s no doubt children take up a lot of our time as young moms. But what if you don’t make the time for yourself?
If I had to guess, not making the time means not being the active, present mother you envision for yourself. The mother who can chase her kids around the park or travel and hike while wearing her child without pain.
The energetic, joy-filled mother truly enjoying adventures with her young family. Their childhood is your motherhood, and I’d venture to say you really can’t afford not to make the time to care for yourself. Because your children deserve the best version of you.
The truth is, we prioritize what is important. It’s not about lack of time, it’s about re-ordering your priorities. Think about how you will feel after exercising for even 10 minutes a day! Making time for you to work out leads to a happier mother, and thus a healthier family environment for all.
Big doubt #3
I've done all the free You-Tube videos, but it's not working...
Investing in yourself is HARD. Especially with a newborn and their constantly evolving needs. But here’s why a bunch of random free resources aren’t getting you the results you crave…
They’re not following a logical order. You need comprehensive programming that builds off of itself, giving you progressive routines that load and re-load your muscles in the right order. That’s why randomly using a variety of free videos repeatedly falls short. What works for one influencer may not work for you, and you’re left frustrated without the results you’re seeking.
The truth is, we all need support postpartum. And as a mother, we deserve to be supported in the healing journey that follows bringing a new life into this world.
You are quick to give your baby allll the resources possible to support their health and healing. Yet, what about the woman who birthed this baby? Doesn’t she deserve support and optimal health?
I’ll answer that last one for you – you do deserve it, mama. You really do.
Now, slow your scroll for a sec...
IMAGINE
What it would be like to...
Be able to chase after your children in the backyard, confidently lift them overhead and jump on the trampoline without fear of pain holding you back.
Be a positive example of health for your children to look up to, an active mother who her children look up to and want to emulate.
Sound too good to be true?
It's not.
I know because I've done it.
and i've taught hundreds of women how to do this for themselves, too.
The holistic approach made a big difference in my recovery!
I feel stronger and more confident in my postpartum body after moving through this program. The weekly movement videos felt so good, and learning more about how our body heals postpartum through the education videos was so helpful to understand WHY addressing pelvic health postpartum is so important. If you're debating joining, just do it! You'll be glad you did.
Sarah — Postpartum Program Client
But wait, have we officially met?
Hi, I'm Dr. Kayla Borchers
Holistic Orthopedic and Pelvic Health Physical Therapist, mama of three and natural parenting enthusiast.
Navigating the journey of motherhood inspired me to specialize in proactive perinatal health care. To emphasize true healing and eliminate the common phrase “that’s just the way it is after having kids”.
No, you do not need to live your life with constant low-level discomforts, leaking pee, avoiding jumping or running all because you had children. I’m passionate about guiding you through this transformative postpartum season with a holistic approach that prioritizes your long-term wellness and sustainable health. Together, let’s heal and thrive holistically!
WHEN I WAS WORKING MY 10-7 SPORTS MEDICINE POSITION, it broke my heart to treat women retroactively 10 years postpartum who could have healed their pain points proactively immediately after childbirth…
… and I felt the desperate need to create a space to help these women eliminate the years of pain or leakage they were dealing with unnecessarily. I couldn’t imagine dealing with this myself when growing a family someday. A fire was lit inside me and I knew I was going to figure out a way to support women’s perinatal health, proactively.
I had been dreaming of starting a private practice someday to address health more holistically, instead of the silo’d approach we often see in Western Medicine. So I turned in my notice, and created the Holistically Well Method to address the long-term needs of women before, during and after pregnancy.
After testing and tweaking my process throughout my own pregnancies, and with hundreds of 1:1 clients, I found the same themes appearing each time.
This led to the development of my Signature Programs — tried and true methods for comprehensively supporting your body before, during and after pregnancy.
All thanks to seeing the lack of postpartum healing that so many of my patients had endured.
Introducing: A Holistically Well Postpartum
Returning the natural-minded mama to pain-free exercise without peeing her pants.
When you join, you will..
RECLAIM YOUR CONFIDENCE
✔️ Feel Like Yourself Again: Rediscover your pre-pregnancy vitality with programming tailored to reconnect with your pelvic floor and deep core.
✔️ Return to Activities You Love Without Pain, Discomfort or Leakage: Get back to your favorite workouts, hobbies, and daily activities with confidence.
Access Professional support
✔️ Women’s Health PT in your Back Pocket: You’ll move and learn with Dr. Kayla, an orthopedic and pelvic health physical therapist, giving you professional advice and personalized support from home.
✔️ Motivation and Encouragement: Stay on track with ongoing guidance and check-ins from a trusted expert.
find the time to move and heal
✔️ Comfort of Healing at Home: Access all program materials from the comfort of your home, allowing you to integrate healing into your daily life seamlessly.
✔️ Flexible and Adaptable to your Busy Life: Enjoy lifetime access to all videos, guides, and resources, so you can progress at your own pace and revisit materials whenever needed.
First Look Inside the Program
What to expect:
✔️ Finally Exercise without Pain or Discomfort: Postpartum recovery exercises with an orthopedic and pelvic health physical therapist designed for the busy mama with littles
✔️ Get Back to your Active Lifestyle without Leakage: Tailored programming to strengthen your core and pelvic floor, addressing common issues like prolapse, Diastasis Recti, urinary leakage and bladder urgency.
✔️ Create Sustainable, Healthy Habits: Workout calendar to download so you actually stick with progressing towards your goals
✔️ Learn On-the-Go: Nurse your baby, fold laundry or go on a walk while learning about important aspects of postpartum healing that are not covered in traditional medicine
✔️ Ease Discomforts: With breastfeeding and contact naps, areas of tension commonly develop. Our mobility programming targets common postpartum pain points such as hip, low back, neck and sciatica discomfort
✔️ Find Strength in Motherhood: Workout routines designed to meet the demands of the busy mama, creating strength to lift, run after and hold your child as they grown without pain or leakage
✔️ Nourish your Body: Recipes and supplement guides to support your postpartum healing
✔️ Manage Postpartum Stress: Relaxation techniques to help you tackle moments of overwhelm postpartum and create a sense of calm amidst the chaos
✔️ Gain Lifetime Access: Revisit the materials anytime you need, and gain access to all program updates in the future
Our holistic approach ensures that your recovery is comprehensive, addressing not just physical but also emotional and nutritional aspects.
With my expertise as a Doctor of Physical Therapy and a specialist in orthopedics + pelvic health, you will receive professional, personalized advice throughout your recovery journey. Enjoy lifetime access to all program materials and receive ongoing support as you continue to heal and thrive.
Ready to support your wellbeing postpartum?
choose your plan, sign up and gain immediate access to all materials:
Let's Talk Logistics
Here's what's included in the holistically well postpartum program
✔️ 12 Weeks of Postpartum Exercise Programming + Educational Videos
- For both vaginal and cesarean deliveries
- Begin as early as 1 week postpartum, or choose to join months to years after baby’s birth
- Weekly educational videos to help you understand the physiological changes that occur in your body postpartum, so you can optimally support your individual needs
- Weekly strength and mobility workout routines to create foundational healing to return to the fitness activities you love, including running and jumping
✔️ BONUS: Resources to Support your Full-Body Health + Healing
- Nutrient dense recipes to nourish you postpartum
- Supplement recommendations to ease constipation, sleep, restless legs, swelling and to support breastfeeding
- Postpartum pelvic health product recommendations to support SI Joint pain, Prolapse or Diastasis Recti
- Toxin-free beauty, home and body-care products to support your hormone health
- Exercise calendar for consistency and follow-through as you move through the program
- Four week Postnatal Yoga Series
✔️ Lifetime Access + All Future Updates
- Pause, replay and repeat videos as often as you’d like! With lifetime access you can move through at your own pace, wherever and whenever works for you
Your Weekly Plan
Week 1 | rest + reconnecting with your pelvic floor
Week 2 | rib cage alignment + breath-work
Week 3 | breastfeeding positions + deep core
Week 4 | lifting mechanics with baby + pelvic stability
Week 5 | pain-free baby-wearing + rotational mobility
Week 6 | return to fitness planning + bodyweight strengthening
Week 7 | postural positioning + hip strengthening
Week 8 | loading your core wall + lower body movement
Week 9 | frontal core progressions + single leg time
Week 10 | loading your obliques + lower body stability
Week 11 | Full body resistance training + intro to plyometrics
Week 12 | Hop progressions + Return to running
If you’re looking for a holistic women's health PT, look no further than Dr. Kayla.
Dr. Kayla’s program was a lifesaver! I felt supported every step of the way and was able to return to my active lifestyle without pain. I was struggling with hip and back pain postpartum. This program got rid of my pain while also helping me feel strong and like myself again.
Amy — Postpartum Program Client
Made it this far?
This is what makes our postpartum program different.
Expert Guidance
Benefit from the expertise of an Orthopedic and Pelvic Health Physical Therapist, ensuring personalized, safe, and effective recovery plans tailored to your postpartum needs.
Convenient Home-Based Program
Holistic Approach
Our program integrates science-backed natural healing methods alongside modern medical practices to provide a balanced, all-encompassing approach to postpartum recovery.
our holistically well method
Experience Our 3 Step Signature Method for Holistic Postpartum Recovery
1 | Create a healing environment
✔️ Transform your home into a toxin-free sanctuary that nurtures both you and your baby, ensuring a safe and optimal healing environment
✔️ Let us handle the research and curation of clean, intentional products to support your postpartum recovery and elevate your overall well-being
2 | Restore Your Strength with Purposeful Movement
3 | Empower Your journey to wellness
The holistic approach made a big difference in my recovery!
I feel stronger and more confident in my postpartum body after moving through this program. The weekly movement videos felt so good, and learning more about how our body heals postpartum through the education videos was so helpful to understand WHY addressing pelvic health postpartum is so important. If you're debating joining, just do it! You'll be glad you did.
Sarah — Postpartum Program Client
Are you struggling with pain, leakage, or low energy postpartum? Our program is designed to tackle these issues head-on. With expert guidance on nutrition, movement, and mental health, you'll get the support you need to heal and thrive.
