I've had time out /a set back how do I get started again?

Firstly don't panic!  There are lots of reasons that you may have had time away from program, motivation, sickness and... general mom-life! 

So should you start right back at the beginning?  Well not necessarily. It depends on how far you’d progressed before you took time out, how long you stopped for and whether your core function has stayed the same or dropped back a little.

The best general advice is to back up one Core Phase from where you last were  and go gradually forward from there (so if you are on Core 3 in what ever module, go back to the last module that had Core 2 in it and start there). You can always back-up or jump forward again. 

Of course if you've taken a very long break - several months, perhaps returning after having a baby, injury or illness, we'd recommend taking things back to Module 1, Core 1 and progressing from there. 

On the flip side, rather than time out, perhaps you've done a particular activity, or lifted something heavy without adequate core stability and things are not feeling quite as strong as before?  It's possible that doing this may have caused the diastasis to reopen or a reoccurrence of instability in your core and pelvic floor - so what now?

Again it depends on how far you’d progressed before and how much your core function has been affected. So the advice to back up one Core phase and progress carefully from there, applies here too. 

Understand that if your setback is due to continuing to workout intensively, to lift weights, CrossFit or follow high intensity and high impact workouts, then unfortunately, you are always going to be taking 1 step forward & 2 steps back…

This is why it’s so important to be patient with your body as it heals before you ask it to do the tough stuff! Go here to read more on how to know when you’re ready for more intensive exercise.