EMILY GORMAN I PRENATAL & POSTNATAL PROGRAMS
Your
Rebuild.
Strong through pregnancy. Stronger after.
Who Is Your Rebuild For?
For the woman who refuses to be told she can't.
You know the type. The woman who trained hard before pregnancy and is not prepared to be told to just rest and walk. The woman who is postnatal, cleared to move, and still has no idea where to begin. The woman who wants real training, structured, progressive, going somewhere, not another random workout.
The woman who is tired of hearing what she can't do and wants someone to show her what she can.
That is exactly who YOUR REBUILD is built for.
If any of these resonate …
You want to keep training through pregnancy or rebuild after birth without second-guessing everything.
You're unsure what's safe, but you know you're capable of more.
You're tired of programs that feel too basic or disconnected from your body.
You want structure, progression, and the confidence to trust yourself again.
There's a program built for you.
About Emily
Certified Personal Trainer · Pre & Postnatal Specialist · Nutrition Coach · Retired AFLW Athlete (GWS Giants) · Marathon Runner · Mum of Two Boys
I’m a certified personal trainer and pre & postnatal specialist, a retired AFLW athlete, marathon runner, and mum of two boys.
I’ve spent over a decade training, pushing my body, building strength, and understanding what it’s capable of.
When I was pregnant, I wanted to keep training. I wanted to feel strong, capable, and connected to my body as it changed. But I didn’t know what was actually safe, what mattered, or how to adapt my training without losing that feeling.
And then after having my first baby, everything shifted again.
I wanted to move. I wanted to train. I wanted to feel like myself again. But I didn’t know where to start, what my body was ready for, or how to rebuild properly.
Everything I found either felt too basic, too slow, or completely disconnected from what my body had gone through.
I wasn’t looking to hold back. I was looking for structure. Progression. Real guidance. Something that treated me like I was still capable.
I couldn’t find it. So I built it.
This is exactly what YOUR REBUILD is designed to give you, a clear, progressive way to train through pregnancy and rebuild after birth, so you can feel strong, confident, and in control of your body again.
Choose your program.
YOUR REBUILD isn't one program trying to cover everything. It's three purpose-built programs. One for pregnancy, one for postnatal, one for the everyday athlete. Each is broken into three progressive phases, designed around what your body actually needs.
Choose how you want to train.
Once you've found your program, choose your level of support. Train it self-guided, or have Emily coach you through it week to week.
Inside the app.
Delivered through True Coach. Your training app for workouts, check-ins, progress tracking and direct coaching support.
-
Your entire program is delivered through TrueCoach, giving you everything you need in one place.
• Access your workouts anytime, anywhere
• Follow structured daily training sessions designed for your stage of pregnancy or everyday training
• Video-guided exercise demonstrations so you know exactly what to do and how to do it
• Track your workouts, progress, and milestones as you move through the program
• Structured weekly check ins and direct access to Emily for questions, support, and guidance whenever you need it
TrueCoach makes it simple to stay consistent, track your progress, and feel supported every step of the way.
-
Your program lives inside the TrueCoach app and so does your progress. Every session you complete builds a picture of how far you've come:
Your workouts: every session logged as you go: weights, reps, and how it felt
Your strength: personal bests and lifting history tracked automatically, so you can see yourself getting stronger week to week
Your metrics: body measurements, weight (if you choose to track it), and custom check-points like sleep, steps and energy
Progress photos: private to you and Emily, and often where the biggest changes show first
Your consistency: completed sessions tracked over time, because showing up is the real progress
-
• Personalised calorie and macro targets aligned with your goals and stage of pregnancy or recovery
• Flexible meal examples and food swaps to make nutrition simple and sustainable
• Guidance to support energy, recovery, strength, and performance throughout your journey
• A balanced approach focused on fuelling your body and building healthy habits
The difference between this and every other program.
Most pre and postnatal programs are built around restriction what you can't do, what you should avoid. YOUR REBUILD is built around the opposite: what you can do, what your body is actually capable of, and how to get there with intelligence and confidence.
-
• Ease back into training postpartum.
• Regain strength, confidence & consistency.
• Maintain or rebuild core and pelvic floor strength.
• Train safely through pregnancy with progressive structure. -
Sessions are designed to fit into real life. Most workouts take 45–60 minutes, including your warm-up and conditioning finishers.
-
Strength training, conditioning, mobility, beginner to experienced.
-
Prenatal: 3 trimester-specific stages, Week 5 through to birth
Postnatal: 3 progressive phases, recovery through to rebuilt strength
Everyday Athlete: structured progressive training for strength, fitness, and performance
-
Focused on recovery, training performance, and energy
Personalised calorie and macro targets aligned with your goals
Meal ideas and food swaps that make healthy eating simple and sustainable
Long-term habits, not restrictive dieting
Ready to start your rebuild?
Reach out with any questions or jump straight in. I can't wait to see what you do with 12 weeks.
What People Are Saying
“Em has been coaching me for over 12 months and has been a breath of fresh air when it comes to my training. She has the perfect balance of challenging you while also working within your limits and adapting to what your body needs.
More recently, Em supported me throughout my entire pregnancy, adapting my training as my body changed and providing valuable guidance along the way. Thanks to her knowledge and support, I was able to continue training right up until 40 weeks pregnant. I’ve always felt listened to, supported and confident in my training with Em, and I couldn’t recommend her highly enough.” - Caitlin
“I started training with Em after the birth of my second baby, at a time when I’d lost that sense of belonging I once had with training and even getting out of the house felt hard. Em coached my very first class, and I committed to three sessions a week fast forward three years and 245 sessions, and I’m still going strong.
Em has coached me through a changing postpartum body, injuries, touch footy competitions and even a last-minute Hyrox. She remembers the small details, knows exactly when to challenge you, and somehow pushes you without ever making you feel less than. She’s knowledgeable, funny, motivating and genuinely cares about the people she coaches. As a high-performing, active mum herself, she’s also incredibly inspiring. I couldn’t recommend her more highly” - Zoe
-Sarah