Britany Williams Opens Up About Her Postnatal Journey

Britany Williams’ two Core & Restore programs weren’t just inspired by the experiences of women around her, they're deeply connected to her own post-pregnancy journey.

Erin Fisher Author Image
Erin Fisher

May 27, 2024 - Updated May 27, 2024

Post Pregnancy Britany

After pregnancy, it’s normal (and expected) for many different facets of your life to be transformed. Whether it’s your first baby or your fourth, the birth of a child can completely change your priorities, energy, schedule, relationships and even your identity. 

When you think about how much your body, mind and life are going through, the idea of quickly returning to your pre-baby workout schedule or reverting to the same relationship you had with your body makes zero sense. And it’s about time we stopped putting pressure on ourselves to do so.

Sweat trainer Britany Williams had already released her Pregnancy Barre program during her pregnancy, but following the birth of her daughter Blake, she quickly found returning to fitness was a whole different ball game. 

“I was so proud to launch my pregnancy program as I love supporting women in such a precious time in their lives,” says Britany. “But now that I’ve gone through my own postpartum journey, I know that it is after pregnancy when so many women are searching for answers, for emotional and physical support.” 

It’s this search for answers and support that inspired her two new 12-week programs in the Sweat app - Post Pregnancy Core & Restore and Core & Restore.

“I created these programs because I want women to know they’re not alone in their fitness journey during this emotional postpartum time.” 

Are you ready to restore, reconnect, realign and rebuild after pregnancy? It’s time to rediscover your strength and feel like you again. 

Reset your expectations

What we love about Brit’s pregnancy story is what a shining example it is for other women that no matter how fit, healthy and active you are - your postnatal journey might not pan out as you expected and that’s okay. 

“I started developing diastasis recti in my third trimester,” she says. “This is commonly when women start to develop diastasis recti but it still was hard for me to hear. Even as a pre and postnatal certified trainer who knows how normal and common diastasis recti is, it still was hard to know it was happening. I had spent my pregnancy modifying exercises probably more than I needed to out of fear of diastasis recti, and yet here I was - human!”

After an unexpected pre-eclampsia diagnosis, Britany delivered baby Blake via an emergency C-section at 32 weeks. Alongside adjusting to life as a new mum with a baby in the NICU, Britany then developed a hematoma the week after her caesarean and embarked on a long path to recovery. Walks and diaphragmatic breathing exercises were the only movement she did for the first six weeks, followed by a gentle core rehabilitation program. 

“My biggest advice when you return to exercise is to meet your body and your schedule where they are,” Britany says. “Short simple sessions are super effective at this stage. You have so much going on, it’s okay to focus on the basics and not worry about the fancy stuff. Frankly, you’ll get back to the fancy stuff in a better state of mind and body if you focus on the basics first.”

Post Pregnancy Britany

Show yourself kindness and patience

For many women, the postpartum journey is a challenging one, and Britany wants to remind you that whatever you’re feeling, you’re not alone. 

“I want women to know that it’s okay to feel foreign in their own bodies. It’s normal to feel broken or lost. And while that feeling takes a bit of time to shake - it does happen and I want to help you get there,” Britany says, explaining that even if your baby is all grown up, lingering issues are nothing to be embarrassed about and they can be improved at any point. 

“On my own journey, I thought I’d do the work for six weeks and then be ready to hit the ground running with my usual workout routine. I wish I would have known how much of a toll pregnancy would take on my body and how slowing down and taking the time to truly connect again with my mind and muscle is the answer to feeling your best.”

Her two new programs are gentle, progressive 12-week plans to help improve and minimise common postnatal issues such as diastasis recti, pelvic floor and core dysfunction, back pain, poor posture and muscle weakness. They’re not about getting “workout results”, but focus on offering guidance and support wherever you are in your journey, with a variety of breathwork and posture exercises, barre and strength training

“I want women to feel like I’m holding their hand throughout this journey. And no matter how difficult the days may get, your sessions on the Sweat app can be a quick moment in your day to love your body and what it is capable of.” 

See this chapter as a gift 

Despite numerous bumps in the road throughout her postpartum journey, Britany ultimately discovered a deeper connection to her body. While not without its challenges, the postpartum period can provide you with a beautiful opportunity to reframe your relationship with exercise and feel grateful for the amazing things your body can do.

“For as lost as I have felt in my body during this first year postpartum, I’ve also never felt so aware of it and what it needs,” she explains. “Slowing down during pregnancy and postpartum has allowed me to learn how to truly listen and appreciate what my body is telling me. I’ve learned to put my ego aside, to rest and to celebrate the wins - no matter how big or small. I’ve learned that high intensity does not always equal high results. I’ve slowed down, taken more deep breaths and truly listened to what my body needs on a day-to-day basis. When I do that, I feel my best.”

Rather than eagerly awaiting the day when you feel like your old self or can do everything you could prior to your pregnancy, try to use this time to hit the reset button. This could be a chance to create the most empowered, nourishing relationship you’ve ever had with your body and your movement routine. 

Sweat is about so much more than your workouts

Feel your best - inside AND out

Feel supported to find your strength again

Whether it’s been weeks, months or years since your pregnancy, Britany’s Core & Restore programs can help you rediscover your strength.

“I created these programs so you have a friend (me!) on this journey when you are wondering how you are ever going to feel connected to your body again. You can feel that connection, you can feel strong again. These programs were built to hold your hand in that journey.”

Erin Fisher Author Image
Erin Fisher

Erin is a writer and editor at Sweat with years of experience in women's publishing, media and tech. She's passionate about the power of movement, and you can often find her on a yoga mat, a hike, a dance floor, in the ocean or the gym.

Sweat Programs
Core & Restore
Britany Williams

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Disclaimer: Although exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other healthcare provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those contained in this article, may result in injury. Do not start this fitness program if your physician or healthcare provider advises against it. This article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article. You are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.


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