OPTimize Birth

& Beyond 

Our expert-created online course delivers what traditional classes miss:
✔️ Evidence-based techniques to push effectively while safeguarding your pelvic floor
✔️ Access to a prenatal exercise library tailored to build strength and ease pregnancy pains
✔️Preparing you up for an easier postpartum recovery.
✔️ Confidently preparing you for birth + allowing you to take control of your birth experience.

Confidently Prepare for Birth

  • Exercise During Pregnancy

    Learn research-backed recommendations from our Pelvic Health Physical Therapists for cardio and strength training during pregnancy, how to use our exercise library to safely meet your pregnancy exercise goals, and physiological signs to monitor that indicate you need to scale back your routine (including downloadable PDFs).

  • Pelvic Floor & Core During Pregnancy

    Dr. Amanda, our Pelvic Health Physical Therapist, teaches you how to best support and protect your pelvic floor during pregnancy, why you need to do more than kegels to optimize pelvic floor function, and how to safely strengthen your core during each trimester.

  • Diastasis Recti

    Learn what diastasis recti or abdominal separation truly is, the likelihood you’ll be affected, and how to decrease the severity of diastasis recti postpartum.

  • Common Pregnancy Aches & Pains

    Discover practical tips to prevent and ease the most common pregnancy-related pains, when to utilize a support belt (and which will be most effective) and gain access to exercise flows for each of the most common types of pain during pregnancy.

  • Stages of Labor

    Includes a detailed overview of each stage of labor including what to expect during labor, breathing techniques to help progress labor and reduce pelvic floor trauma, and ways to manage contractions (including downloadable PDF that you can take with you to the delivery room).

  • Labor & Birth Positions

    Covers the key positions that open your pelvis and help baby descend into your birth canal that you can use during early and active labor, and positions that help baby exit your birthing canal that you can use during the pushing stage - helping reduce your likelihood of severe tearing or other pelvic floor trauma (including a downloadable PDF you can easily take with you to the hospital).

  • Push to Avoid Tearing

    Practice techniques that reduce your risk of tearing or other pelvic floor injuries and how to effectively implement our pushing strategy with your birthing team.

  • Labor Toolkit

    Practice ways to breathe during each stage of labor and learn pain management “tools” (including downloadable PDF) to either confidently cope until the epidural is administered or to have an unmedicated birth, along with specific advice for those seeking an unmedicated birth.

  • Perineal Massage

    What, why, and when to try perineal massage, as well as detailed instructions for successful implementation (including downloadable PDF so you can easily refer back)

  • Birth Plan

    Learn about the benefits and risks of inductions and labor augmentation, evidence-based information about cesarean births, and a Birth Plan template (downloadable PDF) with specific questions and topics to bring up with your birthing provider to ensure your team is both aligned with your goals and your greatest advocate.

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Safely Exercise throughout Pregnancy

  • Core & Pelvic Floor Foundations Series

    Dr. Amanda, our Pelvic Health Physical Therapist, walks you through step by step instruction on how to safely prepare you pelvic floor and core for an optimal birth. Each exercise is demonstrated on video with clear instructions to ensure proper form and modification options for your changing body.

  • 8 Pain-Specific Exercise Flows.

    To provide relief for common pregnancy-related pain including low back and hip pain, pubic symphysis pain (PSD or SPD), round ligament pain, sciatica, sacroiliac joint (SI or SIJ) pain, tailbone pain, upper back, neck, shoulder and rib pain.

  • Strength & Conditioning Program

    A full body strengthening program created by our Pelvic Health Physical Therapists. Exercise circuits are specific for each trimester and broken down by week, starting at week 8 and continuing through week 40, to help you safely build strength throughout your pregnancy, while best supporting your pelvic floor.

  • Birth Prep Stretching Flows

    Weeks 34+ includes targeted Birth Preparation Stretches to create more space in your pelvis, allowing baby to assume an optimal position and prepare your body for labor.

Yes, please!

Nourish Now & Prepare for Postpartum

  • Prenatal Vitamins

    Dr. Leigh, our Functional Medicine Practitioner, explains the importance of prenatals, how to know if your prenatal has an optimal amount of nutrients, how long to take them for, and her top 5 recommended prenatal brands.

  • Reducing Nausea in the 1st Trimester

    Dr. Leigh shares 10 tips to reduce first trimester nausea from the lens of Functional Medicine.

  • Nutrients to Thrive During Pregnancy

    Dr. Leigh highlights the essential nutrients that support a healthy pregnancy for both mom and baby, including which foods have high levels of these nutrients and her favorite recipes to help you practically meet your nutrient needs.

  • Meal Prep for Recovery

    Dr. Leigh provides guidance on how to best prepare nutrient dense meals that aid in postpartum recovery, allowing a smoother transition and easier postpartum experience. These resources bridge the gap between pregnancy and postpartum, setting you up for an optimal recovery while ensuring both you and baby have everything needed to thrive.

  • Bringing Home Baby

    This section includes our Baby Registry Checklist for “all the things” you’ll want to have once baby is here and our Bringing Baby Home Checklist to ensure you, baby, and your partner are supported as you move through the 4th trimester.

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Testimonials.

  • “Highly recommend this course for anyone who wants to prepare for birth and take preventive measures to promote pelvic floor health! I was nervous for birth because I had to be induced and I know that can increase risk of needing a c-section - but this course gave me concrete strategies to implement during labor that were effective! I couldn’t get an epidural until they had administered pitocin and I was having contractions without any breaks for 2 hours straight, so I used the labor positions in the course and it helped me manage pain and continue progressing through labor. I only pushed for 25 minutes, and my nurse commented on my pushing ability, asking if I’d seen a pelvic floor PT :) Ultimately, I was able to have a vaginal birth like I wanted and that’s really all I could ask for!”

    Dana F.

  • “OPT for Mama's OPTimize birth course was a huge game changer for me!! It gave me the resources and confidence to have a natural unmedicated birth at a hospital - although it's also a great course for mom's planning to use an epidural. The course covers the following topics: pelvic floor anatomy, Kegels, breathing techniques, exercise, phases of labor, birthing positions, pushing, creating a birthing plan, and perineal massage. I bought the course while in my second trimester, but I would recommend purchasing at the end of your first trimester and slowly going through the topics at your own pace. The exercise resource library, which I frequently referred to throughout pregnancy, provides exercises and stretches that are ideal for each trimester.”

    Mary H.

  • “I am so glad I did this program beacuse I feel like it made a difference. I got an epidural alhough since I was prgoressing fast it only partilaly worked but that was okay becuse it took the harsh edge off but I could still feel the contractions and control my breathing and relax my pelvic floor. It felt very empowering. Only had to do 4 sets of pushing and he was here at 11:46pm! Post labor and delivery I feel better than I did with my first two!”

    Anna R.

  • “I definitely learned new things. I appreciated that it challenged me to think critically about my mental, social, and emotional health. It's very evident that every aspect of the course was supported by experience and research."

    Jessica A.

  • “My favorite topics in the course included the birthing positions and the pushing phase. In labor, I used several positions I learned about in the course, which provided amazing pain relief and gave me a sense of control over my labor. The pushing section taught me proper pushing techniques to avoid significant tearing for a faster postpartum recovery. Furthermore, you get lifetime access to the course! The course instructors are delightful and incredibly knowledgeable woman that embody the essence of woman empowerment. I'm incredibly thankful for all the information and support I have received through the OPTimize birth course and @optformama content - without it, I know I would not have had as positive and wonderful of a birth experience!!”

    Annon

  • "The preparation for birth videos were a true game-changer for my pregnancy journey! The content is comprehensive, covering everything from exercises, products to help during pregnancy, birth planning, labor, and so much more. The lessons were incredibly knowledgeable, and I loved the manageable, bite-sized information. I highly recommend this course for anyone who wants to improve their pregnancy journey!"

    Lauren D.

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Meet Your Instructors

Dr. Amanda, DPT

  • Dr. Amanda holds a Doctorate in Physical Therapy and has undergone extensive Pelvic Health Training through the Herman and Wallace Institute with specialized focus on pregnancy and postpartum rehabilitation.

    As a dedicated pelvic health specialist, Dr. Amanda helps women navigate physical challenges from pregnancy into postpartum. Her evidence-based approach combines clinical expertise with compassionate care, promoting optimal birth outcomes. Passionate about empowering women, her comprehensive methodology focuses on maximizing function and confidence.

Rachel, OTR/L

  • Rachel has her Master's in Occupational Therapy and is a mother of two. With years of clinical experience helping children achieve developmental milestones and supporting parents, Rachel offers evidence-based techniques that nurture your baby's sensory, motor, and cognitive development. Rachel’s approach emphasizes practical, accessible strategies that fit into the realities of life with a newborn. She is dedicated to creating enriching environments that support natural growth and bonding.

    As someone who experienced pelvic floor trauma after her first birth due to poor pushing techniques, Rachel brings a unique perspective to OPTimize Birth. Her personal journey through rehabilitation with Dr. Amanda led to a vastly improved second birth experience - no tearing, urinary leakage, or pain postpartum.

Dr. Leigh, DPT, IFMCP

  • Dr. Leigh holds a Doctorate in Physical Therapy, has completed advanced Pelvic Health training, and is a Certified Functional Medicine Practitioner. This unique combination of expertise allows her to promote whole-body wellness through nutrition and lifestyle approaches.

    As a mother of two, Dr. Leigh brings personal insight to her professional practice. She’s passionate about teaching others and translating clinical knowledge into practical strategies for new mothers. Her evidence-based functional approach emphasizes optimizing nutrition, balancing hormones, and supporting recovery to help women thrive during pregnancy and beyond.

OPTimize Your Birth

OPTimize Your Birth

OPTimize Birth & Beyond
$199.00
One time

Lifetime access to this online, self-paced course to physically prepare for a better labor, birth, and postpartum experience, created by Pelvic Health Physical Therapists to help you reduce your risk of tearing and ease your 4th Trimester!

✓ Comprehensive Prenatal Exercise Library
✓ Guided 12-Week Postpartum Program
✓ 1 FREE Virtual Consult with a Specialist
✓ Feel Prepared, Confident & In Control

“My favorite topics in the course included the birthing positions and the pushing phase. In labor, I used several positions I learned about in the course, which provided amazing pain relief and gave me a sense of control over my labor. The pushing section taught me proper pushing techniques to avoid significant tearing for a faster postpartum recovery. Also, you get lifetime access!”

Free Trial: OPTimize Birth
Free

Sample our expert birth prep course with intro videos, pelvic floor module, and 1 week preview of prenatal exercise strength training program

✓ Intro Videos
✓ Pelvic Floor & Kegel Lesson
✓ Prenatal Exercise Library Sample

✺ Frequently asked questions ✺

  • We recommend starting the course in your first or second trimester so you can give yourself plenty of time to work through the material and get started with our 1st trimester exercises.

    However, many don’t start until their third trimester and still find the course very valuable. Plus, many of the exercises in the library from 1st and 2nd trimester will be useful postpartum once you are cleared for exercise.

  • The content section of the course should be safe for every pregnancy, however you want to check with your birthing provider before starting perineal massage.

    For the exercise library: you always want to check with your birthing proivder first, but should be safe for pregnancies without complications.

    If you do have clearance to exercise, the exercises in this course were specifically designed for each stage of your pregnancy therefore they are appropriate and safe to do up until birth.

    If you don’t have clearance to exercise, the course content is still safe and relevant to optimize pelvic floor function.

    If you have exercise restrictions or are on light-duty, we recommend contacting us before starting the exercise library to ensure it is safe for your condition.

  • Yes - there will be sections you can skip over such as the pushing practice and perineal massage.

    However, you can still garner a lot of helpful tips like learning how to correctly engage your pelvic floor to support your pregnancy and prepare for postpartum (hint: your pelvic floor is NOT spared when you have a cesarean). Plus, utilizing the exercise library will help prepare your body for an easier cesaren recovery.

  • Yes! We have many clients who had a not-so-fun birth/postpartum the first time around and wish they would have better prepared. These clients unaminously tell us the second birth was a better experience and typically have better outcomes after taking this course.

  • Not in the slightest. Most hospitals do not teach you how to push effectively, nor in a way that will protect your pelvic floor. In fact, most don't even touch on the pelvic floor or the impacts birth will have on your pelvic floor postpartum. We dive into all techniques that will reduce your risk of tearing. This course also includes guided exercises you can do throughout your pregnancy to better prepare you for a positive birth experience.