MotHER
Program
Comprehensive 5-phase transformation program designed specifically for women who want to maintain their strength identity through pregnancy and return even stronger postpartum, combining evidence-based pregnancy and postnatal strength training, stage-specific modifications, and progressive education to help you stay strong throughout your maternal journey, rebuild core and pelvic floor foundation, and thrive as a mother without losing yourself in the process.
DESIGNED FOR YOU
The MotHER Method™ Framework
The MotHER Method™ is a holistic framework designed to guide women through every stage of their maternal journey. Each element of the framework is built to support, strengthen, and sustain your health as you move through this transformative chapter.
M
Movement
Pregnancy and postnatal-appropriate exercise progressions
O
Optimisation
Working with hormonal changes throughout the maternal journey
T
Transition
Supporting the mental and physical shifts of motherhood
H
Healing
Prioritizing recovery and rehabilitation at every stage
E
Empowerment
Building confidence and strength as a mother
R
Resilience
Creating sustainable habits that adapt to family life
5-Phase Programme
Foundation
Weeks 1-13
Building Strength
Weeks 14-27
Birth Preparation
Weeks 28-40
Postnatal Recovery & Reconnection
0-6 Months
Postnatal Strength & Empowerment
6+ Months
Foundation
Weeks 1-13
Break free from
Fear of losing strength gains and not knowing how to modify existing training during pregnancy
Goals
Adapt current strength training to pregnancy-safe modifications, maintain fitness levels, build confidence in continued training
-
Learn proper exercise modifications and progressions for each trimester through comprehensive movement education and form guidance
-
Adapt training frequency and intensity to work with changing energy levels while maintaining your established fitness routine
-
Build confidence that you can continue being strong throughout pregnancy by understanding which movements to modify vs. eliminate
Sinead
"I spent years tracking religiously, feeling guilty if I went even slightly over my numbers. The education around nutrition and balance has been brilliant. Once I learned what my body actually needed and that flexibility was key, everything clicked. Understanding that balance beats perfection every time. I'm eating more than ever, lifting weights, and I've never felt stronger. I can finally enjoy dinner with friends without that guilt spiral or needing to log every bite."
SUCCESS STORIES
Real Women. Real Results.
2
3
4
5
Find Your Perfect Programme
Answer a few quick questions to discover which programme fits your goals and where you are right now.
Book Your Planning Call
Jump on a video call (or complete our planning form) so we can build your programme around your life, your goals, and your unique needs.
Build Your Momentum
Weekly check-ins, progressive training blocks, and 1-1 coaching support to keep you moving forward even when life gets busy.
Dive In
Receive your training and nutrition programme, plus dive into our education modules so you finally understand how your body actually works.
See Real Transformation
Lose fat sustainably, build real strength, and trust yourself completely. This is your last start-over.
1
#HERIZON
Follow Us On Socials
Join HERizon on Instagram @herizon_online_coaching
