12 week

post pregnancy plan

What  to Expect


Learn Ashley's secrets to burning fat safely while nursing and flattening your stomach as efficiently as possible postpartum.


20 x Full Length workout videos right along with Ashley to coach you through every exercise. Most exercise plans repeat the same 3-5 workouts and usually don't even include videos. Stay engaged, be challenged, and get results.  Just press Click and Go!*Keep video access for 10 years, to cover any future pregnancies!



The worst thing a new mom could do is go on a super restrictive diet and stress herself out even more. Stick to 4 x very reasonable, cumulative nutrition goals to lose weight while maintaining your energy and milk supply.

Nursing Tips

Learn how breastfeeding and exercise are actually very complimentary, and when you combine the two, it will further accelerate postpartum weightloss.


Some of the favorite workouts to increase fat burn over the weekend, like Mom Rush, will be outside. *Modifications allowed if outdoor exercise is impossible.


Printables for every workout for those who are visual, and like to know what's coming up! Remember you will have workout videos too, in case you prefer the full-length videos. Quick + easy to grab-and-go so you don't waste time figuring out the BEST exercises to do in the best order to lose baby fat and get in rocking shape postpartum!


3 x Calendars by Phase to keep you organized, and on track!  Feel rewarded when you cross off each session completed as you stay committed and get closer to your goals!

✓ Heal Diastasis Recti (DR). You will close your ab gap over the couse of 3 Phases so that we can effectively flatten your lower stomach and cinch the waist.

✓ You will need dumbbells, a stability ball (big blow up type), and stroller/carrier for walking your baby when you don't have assistance at home. That's it!

✓ Safe for vaginal and cesarean delveries.

✓ Guidance begins as soon as your baby arrives so you can get reconnecting with your innermost abdominal muscles, strengthening the pelvic floor and progressive walking to facilitate recovery while keeping your metabolism up.

✓ The first of 4 x cumulative nutrition goals also begins as soon as your little one is born. 100% breastfeeding supportive.

✓ If your baby isn't a baby anymore --but you never took the time to lose all of your baby weight and properly strengthen your core postpartum to flatten your abs and create a smaller waist-- this plan is for you, too!

✓ Ideally you'll begin Day 1: "Coffee With Your Core + Stroller Walk," as soon as you are cleared by your doctor to resume exercise at your 4-9 week postpartum check up.

Over 18 thousand women have turned to Ashley via her Prenatal Workout series on YouTube and her 12 Week Post Pregnancy Plan to help them get into ridiculously good shape during and after pregnancy. Now it's your turn to lose your baby weight and flatten your stomach too! Take a look, click to read their stories, and commit to getting in the best shape possible.


I designed this plan with the goal of efficiency. Moms can confidently lose weight and get into enviable shape WHILE spending more time with their families. Give me 30 minutes, 4 x days a week, for 12 weeks and this plan will transform your body.

-Ashley Keller

Her husband got a lot out of the workouts with her too

"I lost 31 lbs total (23 lbs during the plan) and feel better and stronger than I ever have before!  I have absolutely loved the program and can't say enough about it!"

-45 lbs

"I gained 45lbs in my pregnancy and now at 4 months pp I am back at my pre pregnancy weight and so much more toned. This was the best $135 Canadian [$99 USD] I have ever spent."

Mother of 5 (most recently twins with c-section delivery)

"I knew I didn't have a ton of time on my plate. This is where your workouts were perfect! They are flexible and easy to understand. I love how your kids and dog are thrown in the mix of things as you coach us too, it's REAL life! Thank you so much."

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