TNV Postpartum
Rebuild after birth, in the right order. This is the work.
1:1 training, nutrition and lifestyle coaching for the first year after birth, alongside your postpartum care. The snap-back timeline is not how bodies recover. This rebuild goes by how your body is doing, not the calendar, and it feeds the recovery instead of dieting through it. Below are the five steps we would take together. Pick any step to jump ahead.
4.9 from 1000+ women
Waitlist · limited intakeRequest a spot22
of 100
Week self-check score
wk 0: 22 → wk 24: 76
Floor work
+6 days0days/wk
wk 0: 0 → wk 24: 6
Walk
+25 min5min/day
wk 0: 5 → wk 24: 30
Leak-free days
+5 days1/wk
wk 0: 1 → wk 24: 6
Illustrative numbers, not a promise and not client data. The ring is the five-question week self-check from step three, scored 0 to 100, at the start and after 24 weeks of coaching. Open step three to score your own.
I
Part 01Who it is for
This is for you if…
The year after birth looks different from one woman to the next. We built this program for four situations.
You are weeks out and do not know where to start
Cleared, or nearly, and every plan online assumes a body you do not have yet. You want the first step, the order the rest go in, and someone to say when.
You are leaking, aching or feel disconnected through the middle
Leaking when you sneeze, heaviness in the pelvis, a midline that domes when you sit up. These are common, they have specific work, and they set the pace of the rebuild. We coach that work and we know when it is a pelvic floor physio's job.
You trained before and want your strength back
ACOG says that if you exercised vigorously before pregnancy you can work back up to it after, once your care says so. The question is the order and the criteria, not the date. Stronger than before can be realistic. Rushing tends to be what sets women back.
You are months in and the rebuild never happened
The baby is six months, or a year, the foundation was skipped, and the symptoms stayed. It is not too late. The rebuild order starts whenever you do.
II
Part 02What we work on
Five areas, one plan. Not five separate programs.
The rebuild, in order
Breath and pelvic floor, then walking and daily life, then the strength rebuild, then impact, meaning running and jumping. Each stage opens when the last one holds without symptoms, not on a date.
Pelvic floor and core
Five minutes a day of breath and floor work, the deep-core work for abdominal separation, and a pelvic floor physio referral when symptoms call for one. We do not add weight or impact on top of symptoms.
Food for recovery and feeding
Enough protein and energy to repair tissue and, if you are breastfeeding, about 450 to 500 extra calories a day (ACOG). Weight-loss dieting waits. Easy meals do the job.
Sleep, mood and asking for help
Sleep wherever it fits, a weekly mood check, and psychologist-supported care. Mood that stays low beyond two weeks is a call, not a character flaw.
Tracking with your postpartum care
Symptoms, sleep, movement and mood logged weekly, and the checks your care runs: the contact within three weeks, the full visit by twelve, the blood sugar test after gestational diabetes.
III
Part 03How it works
The short version. The full week-by-week is under How it runs.
- 1
Free consultation
We listen first. Your birth, your recovery so far, your sleep, your goals.
- 2
Your personalized plan
Training, nutrition and mindset, built for your stage of the rebuild, in the TNV app.
- 3
Weekly 1:1 check-ins
Your coach reviews your symptoms, sleep and habits and moves you a stage when the criteria hold.
- 4
WhatsApp between check-ins
Message your coach when something comes up, at 3am if it has to be.
IV
Part 04What comes next
The same coach, from pregnancy to the reset.
TNV Postpartum is the rebuild chapter. The same coach, the same app and your full history carry on, whether you came from Prenatal or are starting here.
Stage 1
TNV Prenatal
Stay strong and well fed through pregnancy
Stage 2 · You are here
TNV Postpartum
Rebuild after birth, in the right order
Stage 3
TNV Hormone Reset
When the rebuild holds and the cycle, energy and sleep still need work
V
Part 05Our promise
What we promise, and what we do not.
The snap-back industry promises a lot. Here is what we will promise, and what we will not.
What we take responsibility for
- A rebuild that goes by how your body is doing, not the calendar or a photo
- A plan that scales down on the hard weeks without falling apart
- A coach and clinical team who know your name, your birth and your history
- Straight answers, even when the answer is a referral, or not yet
What we do not promise
- A snap back, a date you will run again, or a number on the scale. Coaching cannot promise that
- A replacement for your postpartum care, a pelvic floor physio or mental health care
- Weight-loss dieting in the early months. It undercuts recovery, mood and milk supply
We can’t promise you a snap back. We can promise the rebuild, in the right order.
Step one · Your signs
Know what is recovering, and when.
A body that changed over months does not come back in weeks. The first year has its own timeline: bleeding, mood, hormones, hair, cycles, each on a different clock. We start with the signs you are living with, the year week by week, and the hormones behind it.
Start with the signs
The signs your body is still recovering.
Tap the signs you have. Each one is common, each has a reason, and several have specific work.
Nothing you tap is stored. This is a mirror for you, not a form for us.
After a healthy pregnancy and a normal vaginal delivery, ACOG says it is usually safe to begin exercising a few days after giving birth, or as soon as you feel ready. After a cesarean birth or complications, ask your postpartum care when it is safe (ACOG).
The first year
The first year, week by week.
Drag through the 52 weeks. Bleeding, mood, hormones, hair and cycles each run on their own clock, and the rebuild has a place in each stretch.
Weeks 12–26 · Months 3 to 6
Months 3 to 6 · The strength rebuild
Hair shedding usually starts about 3 months after the birth, lasts under 6 months and grows back (StatPearls). About 5 to 10 in 100 women have a passing thyroid inflammation in the first year (StatPearls), which can look like new-parent tiredness and is worth a test. Strength progresses. Impact, meaning running and jumping, stays closed until the criteria hold.
- Progressive strength, form first
- Sleep and food protected
- A thyroid test if fatigue, palpitations or mood shift
- Cycles return on their own timeline
Timelines are typical, not yours. Your postpartum care's guidance on activity after a cesarean or a complication comes first.
After the birth
Your hormones reset over the weeks after birth.
Tap each tab to see what shifts, what it can feel like, and roughly when it settles.
Tap a tab to open it. The detail lands here.
This is education, not a diagnosis, and links are associations rather than proof of cause. If low mood or thyroid-type symptoms like a racing heart, deep fatigue, or feeling too hot or cold hang around, ask for a TSH test and a mood check rather than treating it yourself.
“Six-week clearance is the start line, not the finish.”
Step 1 done
Recognizing yourself in this? A free consultation turns these tools into your plan.
Book my Free consultationStep two · Your stage
Find your stage.
Six things are worth tracking, and none of them is the scale. Pelvic floor, midline, mood, sleep and movement you track at home. The blood sugar check after gestational diabetes comes from your care. Then a readiness check tells you which stage of the rebuild you are at, and the order the stages go in.
What each one means
The six things we track.
None of them is the scale. Pelvic floor, midline, mood, sleep and movement you track at home. The blood sugar check after gestational diabetes comes from your care. Tap one to see what it means and what tends to move it.
Pelvic floor Leaking, heaviness, pressure
- What it is
- How many days this week you leaked with a cough, sneeze, laugh or jump, or felt heaviness or pressure in the pelvis. Zero is the target. The trend is the measure.
- Why it matters here
- The pelvic floor carried the pregnancy and the birth. Symptoms here set the pace of every later stage. We do not load on top of them.
- How we move it
- Five minutes of breath and pelvic floor work most days. Symptoms that do not ease with that work are a pelvic floor physiotherapy referral, not a reason to push through.
Where the numbers fall
Holding
no symptom days
Working on it
1 to 3 days
Refer
most days, or heaviness
Green is the healthy zone. These are general adult reference ranges. Your lab report shows the range it used, and that is the one that counts. You can track this one yourself.
Ranges come from the sources cited above. Your postpartum care's readings and advice come first.
The readiness check
Which stage are you ready for?
Answer honestly about this week. The check tells you which stage of the rebuild you are at, and what opens the next one. It is a coaching screen, not a clinical assessment, and your postpartum care's clearance comes first.
1 · Clearance
Has your postpartum care said it is safe for you to exercise?
2 · This week
Tap anything you have had this week. Leave them all off if none apply.
3 · Already in place
Tap what you are already doing, symptom free.
- Floor
- Daily life
- Strength
- Impact
Answer the clearance question to see your stage.
A coaching screen, not a clinical assessment. Your postpartum care decides when exercise is safe, and a pelvic floor physiotherapist assesses the floor and the midline. Any warning sign in step five means calling now, whatever this check says.
The rebuild order
Rebuild your body in this order.
Tap through the four stages. They work in this sequence. We do not skip one.
Tap a step to open it. Each one carries the detail.
What six-week clearance really means
Being cleared means you have healed enough medically. It does not mean you are ready for hard workouts. Clearance is the starting point. Symptoms like leaking, pressure, pain or a doming core set the pace from there, and a pelvic floor physiotherapist is the right person to see for them.
“Readiness is tested, not guessed.”
Step 2 done
Recognizing yourself in this? A free consultation turns these tools into your plan.
Book my Free consultationStep three · Your week
Turn your week into numbers you can move.
A five-question self-check scores your real week, on a newborn schedule, and shows where it is weakest. Then we set the fuel for recovery and feeding, and walk through how milk works if you are breastfeeding.
Self-check
Score your week.
Five questions about the week you actually had, on a newborn schedule. The two weakest areas become your first focus. This is a coaching self-check, not a clinical measure.
1/5How many days did you do five minutes of breath and pelvic floor work?
2/5How many minutes of walking on a typical day?
3/5How many meals had a real protein source, and were you eating enough?
4/5Did the pieces of sleep add up, and did you take help to get them?
5/5How was your mood, on average, and did you check in on it?
Your profile
0/5 answered
If you are breastfeeding, ACOG suggests feeding or expressing before a workout, a well-fitting supportive bra, and water within reach (ACOG).
Fuel for the rebuild
How much food does recovery need?
Pick how you are feeding. The extra calories, the fluids and the training notes change with it. The breastfeeding figures come from ACOG and the Office on Women's Health. The mixed-feeding range and the baseline day are illustrative, and none of it is a diet.
A day of fuel, illustrative
+450 to 500 kcal
The grey bar is an ordinary day, drawn to scale against ACOG's figure of about 2,500 a day in total while breastfeeding at a normal weight. It is not your number. Hunger, feeding and your care's advice set that.
Breastfeeding or pumping
About 450 to 500 extra calories a day.
Your body needs about 450 to 500 extra calories a day to make milk, about 2,500 a day in total at a normal weight (ACOG). Physical activity does not affect the quality or quantity of your milk or your baby's growth (Office on Women's Health). Under-eating does.
- A protein source at every meal, and enough meals
- A glass of water each time you feed (Office on Women's Health)
- Fish two or three times a week from the low-mercury list (ACOG)
- Feed or express before a session, supportive bra on, water in reach (ACOG)
- No weight-loss dieting while supply is being established
Coaching, not a meal prescription. If you are breastfeeding, check with your care before any supplement. A lactation consultant is the right person for feeding problems.
If you are breastfeeding
Understand how breast milk works.
Tap each tab to see how milk changes stage by stage, what affects it, and what helps. If you are not breastfeeding, skip to the next step.
Tap a tab to open it. The detail lands here.
This is education, not feeding advice for your specific situation. How you feed your baby is your call, and fed is what matters most. A lactation consultant is the right person for feeding problems.
“Under-eating stalls recovery. Dieting waits.”
Step 3 done
Recognizing yourself in this? A free consultation turns these tools into your plan.
Book my Free consultationStep four · Your plan
Assemble your rebuild plan.
Six habits that fit life with a newborn, a timeline that starts from the weeks since the birth, and the plan for abdominal separation. Five minutes a day is a real session here.
The habits that help
Small habits you can keep.
Each of these fits into life with a newborn. Toggle what you would do this week.
Your total score
8/ 39
Start with the five minutes of floor work. It is the foundation, and it fits any day.
The score is for illustration, not a clinical measure. Weight loss is left off this list on purpose. Early postpartum dieting undercuts recovery, mood and milk supply. That work comes later, and it goes better once you have rebuilt a foundation.
Your timeline
How many weeks since the birth?
Tap the weeks since you gave birth. The plan starts from there, and it starts with the foundation whenever that is. Timelines are coaching tendencies, not promises, and every stage opens by criteria.
Weeks since the birth
6weeks since birth
Clearance at the full postpartum visit is the start line, not the finish. Floor work daily, walks that lengthen, and the strength rebuild opens when daily life holds without leaking, heaviness or doming.
Around the six-week mark. Clearance is the start line.
- Weeks 1–4Foundation
- Weeks 5–8Daily life
- 8 weeks in total
Phases are drawn in weeks for scale. In practice each one ends when its criteria hold, not when the weeks run out.
After pregnancy
Abdominal separation is common and it is trainable.
Tap through the four tabs in order. They build on each other, so what it is comes before what to do about it.
Tap a tab to open it. The detail lands here.
The gap is trainable, not guaranteed to close, and this is education rather than treatment. If it is not improving, or something bulges or hurts, see a pelvic floor physio.
“Stronger than before can be realistic. It is also months away.”
Step 4 done
Recognizing yourself in this? A free consultation turns these tools into your plan.
Book my Free consultationStep five · Where we fit
See the plan, and where we fit.
You have walked the method. Here is what your postpartum care does, what coaching adds, the signs that mean call now, and the myths we retire.
Where we fit
What your postpartum care does, what coaching adds.
Different jobs. Each one matters, and they do not overlap.
What your postpartum care does
- Contact within three weeks and the full visit by twelve, covering mood, feeding, sleep, recovery and any ongoing condition (ACOG)
- Confirms when it is safe to exercise, especially after a cesarean or a complication
- Diagnoses and treats postpartum depression, anemia, thyroid changes and blood sugar after gestational diabetes
- Refers you to pelvic floor physiotherapy, lactation support or mental health care
- The only place for a diagnosis, a prescription or a medication change
What coaching adds
- The rebuild in order, with the criteria that open each stage
- Five-minute sessions that fit a nap, and a plan that scales down on hard weeks
- Food that supports recovery and feeding, in the calories you actually need
- The weekly log of symptoms, sleep, movement and mood you bring to your visits
- A coach who knows your birth, and a clinical team behind them
Report bleeding, pain, fever, mood or any warning sign to your postpartum care, not to your coach. We adjust the plan around what they decide.
How common claims hold up
What the research says about recovery.
Tap each claim and make your call before the verdict shows. These are the ones the myths table below does not cover.
Tap a claim you have heard:
Pick a claim, make your call, then see what the trials actually found.
This is coaching context, not a diagnosis. Verdicts summarize the cited guidance and research and move as they do. Any mood symptom beyond two weeks, or a frightening thought at any point, is a call for help.
Any thought of harming yourself or your baby is an urgent warning sign at any point in the year after birth. Call or text 988, or 1-833-852-6262 for the National Maternal Mental Health Hotline (CDC).
Call now
The signs that cannot wait.
The CDC's urgent maternal warning signs for the year after birth. Any one means seeking medical care immediately, and telling them you were pregnant within the last year.
A headache that will not go away or gets worse
- 2
Dizziness or fainting
- 3
Changes in vision
- 4
A fever of 100.4°F (38°C) or higher
- 5
Extreme swelling of the hands or face
- 6
Thoughts about harming yourself or your baby
- 7
Trouble breathing, chest pain or a fast-beating heart
- 8
Severe nausea and vomiting, or severe belly pain that does not go away
- 9
Heavy vaginal bleeding or discharge after the birth
- 10
Severe swelling, redness or pain in a leg or arm in the first six weeks
- 11
Overwhelming tiredness that sleep does not relieve
More than half of pregnancy-related deaths happen after the birth (ACOG). The CDC lists these signs for a full year after birth. Calling over nothing is fine.
The myths we retire
What the guidance says about the common advice.
Each row pairs common advice with what the guidance says. The advice about rushing does not survive the check.
Verdicts summarize ACOG, CDC and Office on Women's Health guidance and move as it does.
“We coach the rebuild. Your care watches the recovery.”
You’ve done the method
That’s the whole method. The next move is a conversation.
Book my Free consultationEnroll
How the coaching actually runs.
The steps above are what we work on together. This is how it runs, week to week. It is the same 1:1 process behind every TNV program, tuned for the year after birth.
The method · steps 1–5
What we work on
The science and your plan: pelvic floor, the rebuild order, food, sleep, mood.
How it runs · this page
How it runs, week to week
The day-to-day of coaching. The same process behind every TNV program.
- 1
Free consultation
Free · no cardWe listen first: your birth, your recovery so far, your sleep, your goals. No pressure, no scripts. Booked on Koalendar.
- 2
Onboarding & assessment
Week oneYou meet your coach, complete your health assessment, tell us what your postpartum care has cleared, run the readiness check, and get set up in the TNV Method app.
- 3
Your personalized plan
In the appTraining, nutrition and mindset programming built for your stage and your sleep, delivered in the app. Sessions that fit a nap.
- 4
1:1 check-ins & WhatsApp
Weekly + dailyYour coach reviews your symptoms, sleep, food and habits every week and moves you a stage when the criteria hold. Questions between check-ins do not wait.
- 5
Clinical-team oversight
Behind your coachDietitians and psychologists support your coach for feeding, mood and the hard weeks. When the rebuild holds, the same coach carries on into the hormone reset if you want it.
One team, every stage
From pregnancy through the rebuild and on to the reset, the same coach, the same app and your full history carry across the programs.
Enroll
What you get, and what it costs.
Real 1:1 coaching, a clinical team behind it, and a simple way to start: a free consultation, no card, no pressure.
What’s in the program
A plan built for your stage
Training, nutrition and mindset programming personalized to your birth, your symptoms and your sleep, not a template.
Weekly 1:1 check-ins
Your coach reads your symptoms, sleep, food and habits every week. When the criteria hold, you move a stage. When they do not, the plan adjusts.
Daily WhatsApp access
A new symptom, a bad night, a meal question. Your coach is a message away.
The TNV Method app
Your whole program in one place: five-minute sessions, meals, habits, progress.
Clinical-team oversight
Dietitians and psychologists behind your coach for feeding, mood and the hard weeks.
The referrals, named
We say plainly when something is a pelvic floor physio's job, a lactation consultant's, or your postpartum care's, and we adjust the plan around what they decide.
Limited intake. TNV Postpartum runs as true 1:1 coaching, so spots are capped and often booked out. If intake is closed, request priority access and we will reach out when a place opens.
1000+
women coached
248K
in the community
4.9★
client rating
No pressure, no card
Start with a conversation, not a commitment.
Your first consultation is free. We listen to your birth, your recovery so far and your week, and say where we would start, whether or not you join. If that start is a pelvic floor physio, we say so.
- Free 1:1 consultation on Koalendar
- No card required to book
- Clear guidance either way, even if we are not the right fit
Spots are limited. Priority access is a message away.
If intake is closed when you read this, tell us how many weeks out you are and we will reach out when a place opens.
Book my Free consultationRequest priority access on WhatsAppEnroll
Questions, answered.
The questions women ask before they book a consultation.
Sooner than you might think, and gently. After a healthy pregnancy and a normal vaginal delivery, ACOG says it is usually safe to begin exercising a few days after giving birth, or as soon as you feel ready. After a cesarean birth or complications, the timing is a question for your postpartum care. Whenever that is, breath and pelvic floor work is the first step, and it is where we start with you.