Emily Stiles

Emily Stiles

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Foundations First

Foundations First

Start Smart. Rebuild Strong.

Build your strength from the inside out with Foundations First — a 2-week postpartum rebuild designed to restore your core, reconnect to your body, and set the stage for long-term results. Start smart. Rebuild strong.
Goal:
Progression
Postnatal
2 weeks program
Level:
All Levels
Goal:
Progression
Postnatal
2 weeks program
Level:
All Levels
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About the program

This 2-week program blends educational guidance, foundational movement, and intentional breathwork to help you reconnect to your core and pelvic floor in a way that feels supportive—not stressful. Every class is designed to fit your real life, with short, structured sessions you can build into your day. Foundations First isn’t about pushing harder—it’s about moving smarter, rebuilding trust with your body, and setting the stage for everything that comes next. Whether your goal is to return to strength training, improve posture and breath mechanics, or just feel more like you again, this is where it begins.
  • 2-week structured plan
  • Breathwork, core + pelvic floor integration
  • Educational guidance videos
  • Bonus movement classes
  • Designed for after 6-week postpartum clearance

Workouts

Pelvic Floor Education
Pelvic Floor Education
5.0
360 Inhale
360 Inhale
5.0
Pelvic Floor Engagement
Pelvic Floor Engagement
5.0
Pelvic Floor & Deep Core Engagement
Pelvic Floor & Deep Core Engagement
5.0
The Stack
The Stack
5.0
Every time I show up to the mat with Emily, I end the class feeling stronger AND more aware of my breath and posture. LOVE IT! I learn so much!
Susan
I love how I can go at my my own weight or ability without any shame! You are so encouraging.
Carrie
My ribcage feels amazing and my shoulders are more relaxed. I also felt my glutes and pelvic floor relax and my abs are totally engaging as well!!!
Maureen

Need to see it to believe it?

This is a class for every fitness level focused on strength, proper breathing (calms my nerves) and just feel good while utilizing slow controlled movements. In the short 30 min it doesn't feel like much but I break a sweat and always feel amazing the next day. I can't tell you how blessed I am to have connected with Emily and her humble way to keep you motivated yet push just a little more.
Theresa L.
I am not a person who enjoys exercise. I have tried MANY workout programs and never stuck with them because it always felt like such a chore. With Emily’s workout program, I feel challenged, but supported to go at my own pace and listen to my body. My muscles feel pushed, but not to the point of pain or exhaustion. The workouts are quick, which makes them easy to add to my routine, but I still feel sore the next day! Emily’s caring and educational approach allows me to focus on what’s most important to me: strength, stamina, and health. She’s amazing!
Ashley S.
I can’t thank Emily enough for getting me back in shape after having a baby. She also helped me so much during pregnancy with my back pain! Everytime I do her class I feel so much better that day! I’m in a better mood, more positive and have much more energy.
Adel B.
Emily's classes are incredible! The morning after the first class I did with her, I was less bloated and felt strength in areas I hadn't since having my two babies (19 months apart)! One of the things I love and appreciate most about her classes is that she offers so much differentiation for all levels of intensity. She is encouraging and full of joy, and leaves you feeling so good (physically) and (emotionally) each time! If you're on the fence about joining her class take it from me - you should do it! It's so worth it.
Melissa F.
This is a class for every fitness level focused on strength, proper breathing (calms my nerves) and just feel good while utilizing slow controlled movements. In the short 30 min it doesn't feel like much but I break a sweat and always feel amazing the next day. I can't tell you how blessed I am to have connected with Emily and her humble way to keep you motivated yet push just a little more.
Theresa L.

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
https://d3l5vala1x2h4r.cloudfront.net/1757456222084_IMG_9488-comp.jpgframe
https://d3l5vala1x2h4r.cloudfront.net/1757456222084_IMG_9488-comp.jpgframe
Reminders
Set workout reminders to stay on track!
avatar

About Emily Stiles

Build strength and confidence.

Hi, I’m Emily — mom, trainer, and your biggest supporter. Certified in: PCES • CPT • Nutrition Coach • RYT-200 I’ve been there — feeling lost in my body postpartum, unsure how to rebuild. What finally worked wasn’t doing more, but doing it smarter. Now I’m here to help you feel strong, confident, and at home in your body again. Because sometimes, less — done the right way — really is more.
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Get support & accountability from our amazing community

Find encouragement and accountability by connecting with others in our exclusive private community when you join with a subscription membership. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Emily will be right there to cheer on you.

Bonus material

To support your recovery and beyond, you’ll also get access to three bonus classes designed to help you feel more connected, confident, and ready for what’s next. The Meditation Reset class offers a grounding space to slow down and reconnect. The Return to Impact class introduces your body to higher-level movement and jumping mechanics in a safe, supportive way. And the Cardio Intervals class gives you a fun, energizing sweat session — with low-impact options included.

Frequently asked questions

What makes this app different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
I’m a beginner, is this for me?
No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
Do I need to purchase equipment?
It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

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