Services

For active women returning to exercise after C-section, hysterectomy, or prolapse surgery with expert guidance every step of the way.

If you’re ready to rebuild your strength after abdominal or pelvic surgery but feel unsure what’s safe, what’s too much, or how fast to progress, this program gives you the structure and confidence you’ve been looking for.

Designed by a Women’s Health Exercise Physiologist, this step-by-step 12-week program supports active women in returning to the gym, Pilates, running, or everyday movement safely and effectively.

A Clear, Structured Path Back to Strength

Most women are sent home after surgery with vague, generic advice (“listen to your body” … “go slow” … “avoid lifting”).

This membership removes the confusion and gives you:

- A personalised plan tailored to your surgery and recovery stage

- Expert guidance at key milestones

- Ongoing coaching and app support between sessions

- Safe, progressive strength programming that matches your goals

You’ll no longer guess what you’re allowed to do. You’ll know exactly how to rebuild your strength — and why.

What’s Included

1. Initial 1:1 Telehealth Assessment (60 mins)

This first session forms the foundation of your entire program.

Together, we will:

Review surgery details, symptoms, concerns, and your current capacity

Assess movement patterns, breathing, core engagement, and functional strength

Identify red flags and areas that need support

Map out a safe return-to-exercise timeline

Build your treatment plan

You’ll walk away with a clear roadmap and total clarity on your next steps.

2. Follow-Up 1:1 Session (2 Weeks Later)

Your second session ensures you’re progressing safely and confidently in the early stages.

In this appointment we will:

- Review symptoms and early wins

- Make technique adjustments

- Progress or simplify your exercises based on how you're feeling

- Troubleshoot anything that feels “off” or uncertain

- Confirm you’re ready to move into your next training block

This session catches any early issues before they turn into setbacks.

3. Monthly 1:1 Telehealth Sessions After That

Once your foundation is set, you shift into a monthly rhythm that provides steady support without weekly pressure.

Each 45–60 minute session includes:

- A deep review of symptoms, loads, energy, progress, and fears

- Real-time technique coaching

- Monthly updates to your personalised program

- Clear, achievable goals for your next 4 weeks

Perfect for motivated women who want structure, guidance, and accountability while still keeping their schedule manageable.

4. Personalised Strength & Recovery Program (Updated Monthly)

Delivered via Mundae App, your program adapts with your body and your life.

Your plan may include:

- Strength training tailored to C-section, hysterectomy, or prolapse repair recovery

- Deep core rebuild + abdominal coordination

- Pelvic floor–aware progressions

- Safe increases in load, reps, and intensity

- Modifications for prolapse, abdominal separation, pain, or pressure

- A graded return to running, lifting, or Pilates

This is not a generic rehab handout, it’s a structured, progressive, evidence-based plan.

5. Ongoing Support Between Sessions

You won’t be left guessing between calls.

Your membership includes:

- Weekly check-ins inside the app

- App-based feedback available 3 days per week

- Video feedback (form checks, lifting technique, breathing, core work)

- You’ll always know whether you’re doing the right thing and how to adjust when your body changes.

Who This Membership Is For

Perfect for women who:

- Want to return to exercise safely after C-section, hysterectomy, prolapse repair, or abdominal surgery

- Feel nervous about lifting, straining, or doing too much too soon

- Are tired of conflicting information and want a clear, trusted plan

- Want an expert overseeing their progress

- Value structure, confidence, and education

- Want to feel strong again, without fear

What You’ll Achieve in 12 Weeks

By the end of this program, you will:

- Confidently return to exercise with a personalised plan

- Reduce pelvic floor symptoms, heaviness, or pressure

- Rebuild core control and full-body strength

- Lift weights safely with technique you trust

- Feel supported, guided, and educated, not confused or overwhelmed

- Understand exactly which exercises suit your recovery stage

- Notice measurable improvements in mobility, strength, and confidence

- Move freely without fear of “doing damage”

This is a results-driven, supportive program built for women who want more than basic post-surgery rehab.

Investment

$250/month — Early Bird (Limited Spots)

$280/month — Standard Pricing

Includes initial assessment, 2-week follow-up, monthly calls, and full program + app support.

Ready to Feel Strong Again After Surgery?

If you're returning to exercise after C-section, hysterectomy, or prolapse surgery, this is the structured, supportive program that will get you there safely.

→ Join the Waitlist for the February Intake

Be the first to access early bird pricing and secure your spot before enrolments open.

→ Unsure if it’s the right fit?

Send me a message — I’ll help you choose the best pathway for your body and goals.

For women seeking personalised support for symptoms impacting comfort or confidence in movement — outside of post-surgical rehabilitation.

This service is ideal if you:

Experience symptoms such as leaking, pelvic heaviness, pain, or discomfort during exercise

Feel limited or unsure about certain movements despite wanting to stay active

Have hypermobility or ongoing core or pelvic concerns

Want pelvic-health-informed exercise programming, whether or not you’ve had children

Appointments include individualised assessment, tailored exercise programming, and symptom-specific strategies to support confident, capable movement.

Medicare care plans are accepted.
If using Medicare, your referral must be emailed through prior to your initial consultation.