1 Choosing the right shoes and attire for training 2 Movement Screen, Diastasis self-check, and Posture Assessment 3 WELCOME TO RISE - How to leverage this program

1 Get moving: Everything you need to know to start a workout routine thats EFFECTIVE 2 Movement basics: Strength training, OED, myths, and daily activity 3 Pelvic floor basic anatomy: What you need to know about the core canister and pressure management 4 The Core Connection Breath Breakdown 5 Nutrition Basics: foundations, mindful eating, appetite awareness, & more 6 Energy balance, portion control, and making meals EASY! 7 Sleep & Stress: maximizing sleep quality and reducing stress as a mom in order to reach your goals 8 Key Terms You Need To Know: Food, Metabolism, Etc.

1 Pain is a signal: what you need to know 2 The kinetic chain: strong pain-free movement 3 Posture Basics & Everyday Movements 4 Nutrition to support your musculoskeletal health: how food and function are connected 5 Myofascial release & workout recovery 6 Stretching & Mobility: differences and effective strategies for sustainable pain relief and improved movement 7 Stress And The Pelvic Floor 8 Nervous system regulation & stress management techniques + 5 MIN MEDITATIONS 9 Impact of hormonal changes on pain perception 10 Breathing under a brace: when and how hard to engage the core

1 Deep dive into the kinetic chain: stability & mobility 2 Nutrition: Macros Basics and Hitting Your Goals 3 Quality Food & Nutrient Density 4 Reading Nutrition Labels 101 5 Weight loss vs. Fat loss + energy balance for YOUR goals: what you need to know 6 Calculating your TDEE (energy needs) and how to use that even if you're NOT tracking calories 7 Deep Dive: Protein - Quantity and goals 8 Deep Dive: Carbohydrates - quantity and goals 9 Deep Dive: Fats - quantity and goals 10 Understanding Hormones 101 11 Blood sugar control, weight management, and energy regulation: Insulin resistance 12 Fasting, Cleanses, and impact on your metabolism 13 Hormones: timeline, impact on weight, and progress

1 RECLAIM- Identity 2 RESTORE- heal & strengthen 3 RELEASE- Letting go 4 RECEIVE- Nourishment 5 REAWAKEN- Movement 6 REVELRY- Pleasure 7 REVEAL- Embodiment 8 REBEL- Radical self love

1 Choosing the right weights 2 Progressing Movements, modifications, and progressive overload 3 Common Posture Compensations 4 When To See A Pelvic PT 5 Form check: hinge motions + when to "squeeze" 6 Form check: overhead press 7 Form check: Squat 8 Form check: split squat vs lunge 9 Form Check: Walking or running + holding your core? 10 Form Check: Weighted Thrusters 11 Nutrition considerations for breastfeeding 12 Exercise considerations for pregnancy 13 Nutrition considerations for pregnancy

1 Printables & Downloads 2 People, Places & Things: Resources Just For You 3 Podcast Library 4 Book List