Are you an active, busy mom in the military or beyond who's looking to get back to fitness again after baby?

A Proven Plan to Recover from Birth, & Get Strong & Fit Again after Baby

Ready to Reduce your Diastasis Recti,

Prevent or Improve Pelvic Floor Symptoms,

Lose the Baby Weight without Decreasing your Milk Supply

and Gain Strength & Confidence in your Body

as you Get Back to Lifting, Running, the Fitness Test, and everything you wanna do again?

I know all the change may leave you feeling lost and uncertain in your identity, or uncomfortable in this body you once knew.

You're itching to jump back into everything.

Feeling pressure to lose your baby weight, get stronger, back to performing on the fitness test, or return to all you used to do.

Maybe it's hard to love & accept the body you see in the mirror -- you hardly recognize yourself & can't help but feel ashamed of it.

It's discouraging to feel like you're starting from square one all over again.

Do you wish there was a way to...

Get back in shape quickly postpartum and get the results you're looking for without spending HOURS and HOURS in the gym
Return to lifting, running, your normal routine, & confidently handle your military demands WITHOUT frustrating symptoms like leaking pee or pelvic floor issues
Meet your weight loss goals but WITHOUT sacrificing your breastfeeding & pumping goals
Come back strong & perform really well, even after pregnancy
You're eager to make progress, but maybe a bit nervous about what you should/shouldn’t do because you're not sure what's Diastasis Recti safe & good for your core or pelvic floor
You need a safe, effective, & challenging training plan you can fit into your BUSY mom life to make the most of the LIMITED time you have
You're looking for a SIMPLE step by step roadmap to follow to give you the best exercises to help you get back to where you want to be, while finding more balance as a mama so you're not as overwhelmed with everything on your plate

YES! This is me!

"Where to begin?! Megan hands down has one of the most intimate, meaningful and well-rounded approaches of postpartum training. Most mothers are seeking to “get back” into their pre baby weight/physique, and she takes it several steps deeper. You will get more than a stronger and healed body after having a beautiful baby (or babies).

You will gain confidence, patience, smart skills, a healthier mindset, and more true understanding of how strong and graceful we are as mothers.

The postpartum fitness plan I followed with Megan’s coaching has HANDS DOWN made me a better athlete, mother, wife, officer, and friend.

Learn how to conquer so much more than postpartum recovery with Megan! She is an advocate for us moms and brings so much life and perspective into the beautiful challenges of our lives!"

Hannah Larkin

Naval Officer, competitive triathlete

It can be so hard to give yourself grace, and not beat yourself up about how far you are from where you want to be when you look in the mirror, see that number on the scale, or return to running or the gym again.

If you're anything like me & the women I coach, you have high standards for yourself.

With all the confusing & conflicting advice on Google & all those Facebook groups...and all different guidance on what is Diastasis "safe" and not safe...it's hard to know where to begin.

Let alone figuring out how to deal with any complications you didn't expect, even after you do resume exercise, like leaking pee, pelvic floor issues, or healing physically and emotionally from a birth that didn't go as you hoped & planned.

You just want to feel like yourself again.

You don't want to waste any more time or energy trying to piece together a plan & hope it works...

You don't want to GUESS what exercises will help you make the quickest progress toward your goals & just hope for the best.

"Megan was with me every step of the way - she wrote programming that was challenging and empowering. She checked on me to adjust programming as my body grew and changed.

She reminded me that intentionality for now intensity for later was crucial - allowing me to see exercise as a celebration of what my body can do now rather than what it previously could do. I learned to exercise in a new way, honoring my changing body.

As a result, my pelvic floor and core muscles are stronger than they have ever been."

Mary Ninneman

Army Officer, Mom of 2, lifelong competitive athlete

What we need is a strategic, intentional, smart approach to our recovery.

I know how hard it is to ease in.

You just want to lose your baby weight & feel strong & fit again.

To not have to stress about the fitness test, or height & weight standards.

To be able to appreciate your body when you look in the mirror or feel confident in your clothes, or in intimacy with your husband.

To trust what you're capable of again.

To know that you can perform still, as a mother.

Especially if you've been an athlete all your life, and fitness is a BIG part of your identity.

You're not alone sister.

I get it, because I was there too.

Like so many military moms who do the same & regret it later, I jumped back into too much too soon -- running after a few weeks, a fitness test, training course, intense PT with my unit, and ultimately dealt with the consequences of jumping back into too much, too soon, pushing boundaries before my body was truly ready.

I was performing and successfully "doing it all" on the outside...but I was silently struggling through long-term urinary incontinence & mental health struggles for 1.5 years postpartum before I learned that it could be different, and finally got the help I needed...

I wish I had access to this kind of program & guidance back then.

I don't want any other military moms to have to say, "I wish I knew."

I'M READY FOR THIS!

What Do You Get When You

Join Me Inside Strong & Resilient?

Instant, LIFETIME access to the 4-month Postpartum Training Program which includes early movement guidance you can apply right after having your baby, and the full exercise plan with demo videos for each movement, videos on various topics (like Healing Diastasis Recti, the 10 Signs & Symptoms to be Mindful of, How to overcome Body Image struggles, how to fit in your workouts with a new baby, etc.) to help you to get the most results.
Bonus Workouts as Extra Resources. These are great to have in your back pocket! Extra Core Workouts, "Baby-friendly" workouts for those fussy days when your little one won't let mama put them down for even a few minutes, Running & Jumping workouts to keep building your confidence with speed & explosive movements, and more.
A series of short, self-paced Videos where I teach my top tips to not just survive, but thrive in the postpartum period with a positive, integrated approach focusing on your whole health, not just your physical fitness. A one-stop-shop with the tools you need to balance the ups & downs of postpartum life more peacefully & confidently. (covers range of topics like nutrition, mental & emotional health, exercise & breastfeeding, returning to work and work-life balance, etc.) These are great to watch as you're snuggling with your little one and resting!
Printable calendars for each phase so you can visually see your progress & take all of the mental work & stress out of what to do when. Crossing each workout off when you complete it is so rewarding because you know you're showing up for yourself, your family, & moving closer toward your goals.
Lifelong access. You have access to this for as many times as you need it, for any future postpartum experiences.

Start The Program

Hear From Other Moms How This Program Has Changed Their Lives

"As a mom of 2 little girls (3 years old, 10 months old), I can speak for both perspectives: literally running full steam ahead after my first child into marathon training, and then working with Megan after my 2nd baby girl. Ask my husband and my family- there was a remarkable difference in how I both felt and recovered after working with Megan. I felt healthier and mentally stronger after working with her post baby #2 compared to running a marathon 5 months postpartum with my first.

As a long-time competitive triathlete and U.S Naval Officer, I have high expectations for myself when it comes to fitness and pushing myself through new challenges….

Her plan was realistic, honored the healing process with scientific evidence, and allowed me to enjoy a part of training that I’ve historically struggled with before working with Megan: giving myself grace through the process.

Megan guided me through fun exercises, workouts catered to my limited time, and provided such great encouragement.

I did half of this plan while my husband was deployed and during a cross-country move while jumping into one of the most challenging jobs in the Navy. The fact I worked through this “crazy” period of life with my head on straight AND managed to become stronger shows just how positive of an influence Megan was for me! She engaged with me whenever I was having a hard time and helped me process moments of overwhelm. I’m very convicted to share these skills with my own daughters as they grow."

Hannah Larkin

Mama of (now) three, U.S. Naval Officer, competitive Triathlete

"Megan coached me through pregnancy and postpartum, and equipped me with the tools to become strong enough to take over as a Platoon Leader for a Scout Platoon in an Armored Brigade at 4 months postpartum (while still giving myself grace with the things I needed to that early after baby)!

I’ve been amazed at the resilience of my body as I’ve found the best strategies to either push myself or give myself grace depending on the situation. I even earned the Honor Graduate for my class at the Army’s Scout Leader Course for having the highest physical and academic scores out of any student in my class, all at 8 months postpartum!

I am so grateful for the mindset and strategies I developed working with Megan that gave me the best possible chance at achieving these goals. I have been able to set an example for the Soldiers in my unit, both of what we are capable of as mothers, and of times when we ALL (as Soldiers and people) need to allow ourselves grace to scale or deload exercises in order to heal and rebuild so that we can come back stronger.

I am also so excited to continue setting this example of integrated strength, leadership and motherhood for my now-14-month-old daughter!

I highly recommend Megan's training guidance and content for any woman in a tactical profession!"

Katie Walter

Mama to three (one in heaven),

U.S. Army Armor Officer

"Megan’s Pregnancy and Postpartum personal training was a phenomenal and essential part of my pregnancy and postpartum journey.

Not only did Megan’s programming give me the confidence to continue my athleticism, it armed me with the knowledge and skills to do what was best for me and my baby while exercising. Being an active duty service member, losing the ability to exercise and being anxious about potentially hurting my baby throughout my pregnancy would have been a toll on my mental and physical health.

I exercised until the day I gave birth and the workouts undoubtedly prepared me to welcome my daughter into this world smoothly and with God’s plan.

Now, I am 9 weeks postpartum and reaping the benefits of my intentional training throughout pregnancy. With Megan as my guide, each day, I am stronger. I workout more deliberately than ever before and am thankful for Megan helping my body transition through its many seasons.

Megan is sincerely incredible; balancing a workload, family life, and passions so eloquently - it is inspiring and I am so thankful to have her in my life!

Mary Ninneman

Mama to two, U.S. Army Military Intelligence Officer in the Special Operations community, lifelong athlete

Hello! I'm

Megan Gephart

I am right here with you sister.

As an active-duty Army mama of two beautiful boys, (4 and 1 year old) and dual military, I'm passionate about supporting all mothers through pregnancy & postpartum, and advocating for my sisters in arms battling the unique struggles of balancing being a mom who serves.

Through an unexpected pregnancy, career progression delays, a lot of time stationed apart, and a rapid return to the Army PT test and physically-rigorous training at just 6 weeks postpartum, when I was thrown into motherhood as soon as I entered the Army, I was barely surviving, suffering through both long-term pelvic health complications and postpartum depression, constantly feeling like I was letting my family down or failing in one way or another because of the difficulty of balancing it all.

Though a lifelong athlete and former Division I college Volleyball player, I felt so far from who I used to be. I was praying for more time with my baby and felt trapped in the Army, with so much pressure to perform & just be like one of the guys to prove myself in a light Infantry unit.

God answered my prayers by leading me to become a certified Pregnancy & Postpartum Athleticism Coach so I could help empower other moms with the information I wish I had, and guide & support them through these seasons so they don't have to feel as alone as I did.

Start The Program!

WHAT MAKES THIS

PROGRAM DIFFERENT?

1. Evidence-based, up to date with the latest research to optimize postpartum health & fitness - no more relying on 20-year outdated guidance from the Army P3T Program (that we're still waiting to see the updates approved for...) or conflicting advice from the internet.

2. Has aspects uniquely tailored toward military women & the demands, timelines, pressures & expectations we face (because I know what's required of you, and all that's on the line).

3. Emphasizes healing our relationships with our body, body image & self-image (I know how much of our societal & military pressures can lead to body dysmorphia & feelings of shame & self-worth struggles)

4. Integrated approach to nurturing our physical, mental, emotional, spiritual health, relationships, & work-life balance postpartum (Building balance is possible and you can THRIVE through postpartum, not just survive -- let me teach you how!)

YES! THIS IS FOR ME!

Get Started with the Full Training Program & Online Course Today!

4-month Postpartum Exercise Program with demo videos (VALUE: $449)
Bonus Workouts to help you involve your baby, and set you up for success to keep up your momentum after this program as you fully integrate back into your unit PT, normal routine, or keep improving your running & rucking! (VALUE: $149)
Short, Practical Video Series with key tips, coaching, exercise strategy guidance, & work-life balance hacks to help you not only survive, but THRIVE during your Postpartum chapter physically, mentally, emotionally, & spiritually (VALUE: $349)
Printable Calendar for each phase so you can stay consistent & on track
Lifetime Access to the Program

TOTAL VALUE = $947

ONLY $197

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Frequently Asked Questions

Who is this for?

This program is designed for any postpartum mama (safe for both vaginal deliveries and C-sections!) who wants to prioritize their holistic health & fitness, and invest in a healthy lifestyle that allows you to show up as the strong, fit, and healthy mom you want to be for your family and all that you do!

It's perfect for military women, crossfitters, runners & endurance athletes, power lifters, and truly anyone who has a baby and wants to get back to fitness.

I love coaching driven women who want to return to a high level of activity & fitness, and want exercise to be something they genuinely enjoy and integrate with their family life. I have a heart for serving women who have high expectations of themselves for their performance.

I have such little time and feel overwhelmed! How do I fit this in?

Throughout the program, I share tons of hacks & tips for how to fit fitness into your BUSY mom life. I am here to make it as SIMPLE and easy as possible, to get you the results with much less time.

Yes, even -- and especially if -- you're juggling a newborn, other little ones, work, and a million things.

You don't have to spend hours in the gym. This program is designed to be done at home, with minimal equipment, to make it as EASY as possible for you to make it work!! I know how hard it is to keep all the balls in the air, or find time to work out postpartum, or navigate that along with returning to work, solo parenting while your husband is deployed, etc. and have BEEN THERE TOO. Here to reduce your stress. :)

This sounds like something I could benefit from, but I'm not in the military. Is this for me?

If you're a postpartum mama this will meet you where you're at, no matter if you're in the military, another job, a stay at home mom, or any combination.

I have a heart for coaching, serving & supporting my sisters in arms in the military or other high-pressure, high-demand professions who are navigating postpartum and work-life balance, and the unique physical demands and timelines we're up against because of our jobs, but this will truly benefit all mamas who want to get back to fitness goals because of the way it's designed and individually tailored to meet your ability level, & challenge you accordingly.

How long are the workouts?

This proven plan was designed to be extremely time-efficient, with BUSY mamas in mind, to maximize your results in LESS time.

It begins with 10-20 min progressive core & pelvic floor and foundational strengthening routines and progressive walking/low-impact cardio guidance while you're healing early postpartum.

Once you get cleared around 6 weeks postpartum, you'll begin the first phase of full workouts and from there it's between 30-45 min.

Don't worry, you will NOT be spending hours at the gym per day. This is made for you to be able to do with little equipment at home!

I'm here to reduce the barriers to fitting fitness into mom life. :)

What equipment do I need?

This plan is meant to be able to be completed from the comfort of your own home, with minimal equipment. If you have additional goals to progress beyond the equipment below (for example if your goals are to get back to pull ups, sled drags/pushes, deadlifts, rucking, etc.), there will be options outlined in the plan as you progress to these where you CAN use gym equipment if you desire!

- Yoga mat

- Mini resistance band

- Long resistance band

- Light Dumbbells (Recommend a few pairs such as 5, 10, 15, 20 but your choice!)

- Kettlebell (Optional)

- Barbell (Optional, if aligns with your goals, but any of these movements can be modified with dumbbells)

- Pull-up Bar (Optional, if aligns with your goals)

- Foam Roller (Optional)

What is the structure of the workout program?

Phase 1 begins as soon as you're ready after giving birth because it's to help you heal & strengthen your core & pelvic floor, and support your daily function.

Once you're medically cleared ~6 weeks postpartum, you will be able to begin Phase 2 of the program.

From there on, it's designed with 4 workouts per week:

3 strength days - 1 Lower Body, 1 Upper Body, and 1 Full Body workout per week + a Return to Running progression where you’ll also have a Cardio Day.

I recommend some form of walking, gentle cardio (if you want to do more, recommended options are provided), and rehab like the Core Connect workouts or stretching on rest days outside of the prescribed workouts.

Phases Below: Each builds upon the last to get you faster results, and prepare you for the next, progressing you into running and heavier lifting, and even rucking (optional - guidance is included!).

Most of us end up pushing ourselves TOO hard or jumping back into things too quickly, but some may also be afraid of making any symptoms they’re currently experiencing worse, and be worried about doing too much and actually take it too easy. So I guide you in confidently knowing this balance.

I'm a competitive, high-performing athlete. Will this be challenging enough for me?

Yes! It's designed specifically to be able to adapt to individual considerations, and I've worked with a variety of athletes at different ability and baseline levels through their postpartum timeframe.

No one - not even elite, professional athletes, not even those who had an "easy" or smooth pregnancy, labor/delivery, who worked out all the way up to your due date, etc. - are exempt from the need to rehab & heal postpartum as you recover and return to all the things you want to/need to do.

Your core & pelvic floor need to be strengthened to heal so you don't experience complications. We want to avoid setting back your recovery process more.

I don't give you specific prescriptions on exactly how much weight to lift, or your intensity levels. I give you a rep/set scheme for each exercise, demo videos for each, and provide clear intentions for each phase of your program based on where you are in your timeframe.

But I want you to select a load (or do bodyweight as a starting point), and the freedom to adjust intensity so the exercise is most appropriate for where YOU are.

Everyone’s baseline is different, everyone’s experience levels are different, everyone’s birth was different, everyone’s healing is different, and what may be not challenging enough for some, may be too challenging for others. So it’s important to respect wherever your body is at so you can both heal and also keep getting stronger, so you can crush those goals of yours!

Can you tell me more about the 30 short videos included in the online course portion of the program?

These are short videos you can watch while cuddling with or nursing your baby to give you my top practical tips & encourage you through the challenges of this season. They include all the guidance you need to feel confident in what you're doing physically & how you're approaching your healing, to get back to all that you love & want to do, and also help you have a more balanced, less overwhelming postpartum experience.

Ex:

-Key tips on approach to fitness

-Red flags to watch for

-How to know when it's safe/when you're ready to push yourself & when to scale back a bit

-How to be more attuned to your own & your baby's needs

-How to release any birth trauma & heal physically & mentally from a difficult birth experience

-How to protect your postpartum period from stress

-How to release mom guilt & self-doubt

-How to manage your mind & command your emotions to protect your peace through difficult times

-Ways to reduce overwhelm & anxiety of returning to work from maternity leave & juggling all the things...

Learn more about what to expect, what's normal & what's not, and simple shifts you can make for a much more empowering postpartum season.

Mama, YOU deserve to be taken care of & supported too. You are worth it!

What if I'm not newly postpartum anymore?

If your baby isn't as little anymore but you never really felt like you were able to properly rehab your core/heal your diastasis or strengthen your pelvic floor and are looking for an exercise plan that is tailored for a busy mom and can help you get stronger so you can get back to your active, running hard/playing hard self, this would also be a great fit for you!

Our core & pelvic floor is forever changed from pregnancy, and postpartum doesn't end with a certain defined timeline. Postpartum is forever.

Please don't hesitate to reach out by email at megan@armedtotheheart.com if you want to talk it over more, or ask any specific questions to see if this is the right fit for you!

Can I combine this program with other workouts?

I do not recommend combining this program with ADDITIONAL workouts beyond light walking, & stretching, or rucking (I provide this guidance within). I already build in flexibility for certain modifications to it, to scale up or down as appropriate for you

If you are in the military and have unit PT you're returning to, I either recommend asking for permission to continue this workout plan as it will be most effective for healing, or if you have no choice in what you do, supplementing what your workouts are with the core & pelvic floor-specific portions so that you are taking care of your postpartum body in the ways it needs, in addition to the other things you have to do.

Again, if you have ANY questions let's chat! Email me at megan@armedtotheheart.com

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