Run without pain or leaking in just
22 weeks!
Empower your postpartum fitness journey with the EXACT program designed for the US Air Force Fit Warrior Mom app.
Make your comeback stronger than ever
In under 6 months, The Postpartum Running Blueprint will take you from cautious steps to confident, leak-free miles... because motherhood shouldn’t sideline you.
This isn’t about bouncing back. This is about launching forward — with strength, support, and science on your side.
Hi! I'm Saralyn
...and that's my son, playing with cars while I try to squeeze in a workout. Listen, I know how hard it is to prioritize your own health and recovery as a mom. I have three kids, and though I've worked in health and fitness for over 20 years, postpartum recovery has not been easy for me, either. From C-section recovery to diastasis recti and pelvic floor dysfunction, I've been there. I know the feeling: you finally get time to exercise and then the workout feels discouraging. Your body feels unfamiliar, weak, and broken. You keep an extra sweatshirt and pads on hand in case your pelvic floor gives out mid-workout. You want nothing more than to work up a good sweat and channel your stress into strength... but it feels like your body won't let you. Instead of feeling invigorated when you're done, your workout leaves you frustrated and overwhelmed — when will you feel like yourself again?
I get it, mama, and I can help.
Why this works
In 2022, I was hired to create a return-to-running protocol for the US Air Force. Women who serve our country are required to pass a physical fitness test 12 months after giving birth in order to stay in the ranks, and — not surprisingly — the challenge is monumental. We spent years dissecting the research and consulting with physical therapists to create a first-of-its-kind, evidence-based protocol that would help women pass the PFT (physical fitness test) while allowing for postpartum-specific rehab and recovery along the way.
The Postpartum Running Blueprint is that same protocol, but tailored specifically for moms like you and me.
What's Included
Whether you're 6 weeks or 6 months postpartum (or more!), this all-in-one ebook gives you the exact tools you need to return to running, including done-for-you training calendars, strength video playlists, self-assessments, and a yearly fitness plan.
What you'll get for just $37
✅ 22-Week Interval Running Plan
Walk/run progressions designed specifically for postpartum recovery — built to increase endurance and distance without straining the pelvic floor.
✅ 22 Research-Driven Strength Workouts
Build your core, glutes, and pelvic floor from the ground up — no gym needed. All workouts are 100% home-based with minimal equipment (just a pair of dumbbells, a stability ball, and your body), on easy-to-follow video playlists.
✅ Evidence-Based Postpartum Guidelines
Understand what’s really going on in your body after birth, so you know how to train smarter, not harder. This isn’t just generic fitness advice — this is tailored for real postpartum recovery.
✅ Self-Assessments You Can Do at Home
Track your progress so you know exactly when you’re ready to move forward — or when to hold steady without setbacks.
✅ Private Community of Like-Minded Moms
You’re not doing this alone. Connect with other women on the same journey in our private forum. Share wins, ask questions, and feel supported every step of the way.
What moms are saying about our content
App review
“I’ve never seen a postpartum app this comprehensive. It’s more than just workouts and recipes, it’s tips to help you navigate life as a new mom! From healing my pelvic floor (I had no idea that was even a thing!) to finding out facts about vaccines and sleep, this app has helped me with it all."
Amazon review
“Amazing content with the high-level info you really want to know as you start your life as a new mama. I love that the content comes from experts and doctors in each area. Save yourself 5,000 Google searches and sorting through questionable advice on baby boards. This is going to be your best pal for everything from what to expect with birth recovery to losing weight, baby blues and the list goes on. I’m 8 months in with my LO and I’m still learning how to take care of myself. This is such a huge help.”
YouTube review
"Thank you. I'm 9 weeks and have been enjoying doing this video twice a week for the last month. It's been helping my core and lower back strength. I'm looking forward to the next series. "
FAQs
You've got questions, we've got answers.
How and when will the blueprint be delivered?
The written content and video playlists will be delivered to your email inbox, immediately!
Are you a certified personal trainer?
Yep! I am a NASM certified personal trainer, and started teaching Pilates way back in 2004. I also studied Kinesiology at Penn State, mentored and taught new Pilates instructors, taught group fitness, worked as a senior fitness editor at Healthline, and have trained to become a corrective exercise specialist certification for pre- and postnatal women.
How do I access the online community?
After you purchase the Postpartum Running Blueprint, you'll receive a link in your email for our private Circle community. Check your inbox — we can't wait to see you on Circle!
What if I'm just a casual runner?
That's ok! This program is designed to help everyone return to running safely, whether your goal is to run around the block or train for a marathon. The workouts start with workouts appropriate for people who are 6 weeks postpartum or more, and progressively increase mileage over the course of 6 months. Ultimately, you can continue the program as long as you'd like, and stop when you like, tailoring the program to your mileage goals.
I'm more than 6 months postpartum. Is this program still appropriate?
YES. If you've never fully healed your pelvic floor after birth and you're still experiencing pelvic floor dysfunction when you run, cough, exercise, or jump, then this program can help you — no matter how old your baby is!
Does this program replace pelvic floor physical therapy?
No. We highly recommend that everyone see a pelvic floor PT for their specific concerns. That said, this program was reviewed and approved by physical therapists, and serves as a great at-home program to rehabilitate your pelvic floor after birth!