Do I need to have completed pelvic floor physical therapy first?

No. The Salt + Light Method can be a helpful next step for women who have completed pelvic floor PT, but it was also created with women in mind who may not have access to specialized pelvic health care.That said, this program does not replace individualized medical care or physical therapy when it’s needed.

How long are the workouts?

Workouts are designed to be 30 minutes or less, because building strength has to fit into real life, too.

How long will I have access to the program?

For life.Your purchase includes lifetime access to the Salt + Light Method. There’s no monthly membership, annual renewal, or deadline to finish.So if vacation happens, your kids get sick, work gets wild, or you simply fall out of your routine, the Method will still be waiting for you when you’re ready to come back.

What happens when new content or bonuses are added?

They’re yours, too.As Jenn adds updates or bonuses to the Salt + Light Method, current members will receive access at no additional cost.

Is this a replacement for pelvic floor physical therapy?

No. The Salt + Light Method is an educational movement and exercise program, not individualized physical therapy or medical care.It was created to help bridge the gap between rehab and real life and give women a progressive path toward movement and strength. If you need individualized assessment, diagnosis, or treatment, working directly with an appropriate healthcare provider is important.

You’re ready to feel strong again.

But “just start working out” isn’t much of a plan.

Maybe you’re returning after having a baby, coming out of physical therapy, or simply finding your way back to movement after life interrupted your routine.

Wherever you’re starting, or starting again, you shouldn’t have to guess your way back into strength training, running, or the movement you love.

Meet the Salt + Light Method

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A 12-week, physical therapist-created movement program designed to help you reconnect with your body, progressively rebuild strength, and move forward with confidence, with a Method you can return to whenever you need it.

Reconnect. Restore. Rebuild.

Being “cleared” and feeling prepared are two very different things.

There’s a frustrating gap that happens for so many women after having a baby.

You’ve technically been cleared to exercise…but no one actually told you how to get from where you are now to where you want to be.

☼ Maybe you want to lift weights again.

☼ Go for a run without second-guessing every step.

☼ Get back to your favorite workout class.

☼ Or simply feel strong and capable in your everyday life.

But when you’re dealing with leaking, heaviness, pressure, pain, or simply feeling disconnected from your body, “just start exercising” doesn’t exactly feel like enough direction.

Here’s what I want you to know:

Your pelvic floor needs more than Kegels, and your symptoms are information, not automatic stop signs.

Pelvic health is connected to your breath, core, hips, feet, posture, mobility, strength, coordination, nervous system, daily habits, and the way your whole body manages movement and load.

Which means there isn’t one perfect exercise, posture, or way to move.

And rebuilding strength isn’t about finding the “right” place to pick back up or wondering whether you should be doing more, or less, than you are right now.

It’s about understanding where your body is today and having a clear, progressive way to build from there.

There’s another way forward.

One that helps you reconnect with your body, progressively build strength, and learn how to respond to what your body is telling you along the way.

Whether you’re starting for the first time or finding your way back after time away.

Your body doesn’t exist in a workout bubble.

The strength you’re building has to work for your actual life.

For things like:

Picking up your kids.
Carrying groceries.
Getting up and down from the floor.
Going for a run.
Taking the workout class you love.
Adding weight to the bar.

And sometimes? Real life is getting sick, going on vacation, having an incredibly busy month, falling out of your routine, and needing a way to start again.

That’s why the Salt + Light Method isn’t just about completing 12 weeks and checking a box.

It’s about learning how to understand your body, respond to what it’s telling you, and build strength progressively, so you have a clear way forward whether you’re starting today or finding your way back six months from now.

Reconnect → Restore → Rebuild isn’t necessarily a one-time journey.

With lifetime access to the Method, you can return to the phase that meets you where you are.

Three phases. One progressive Method.

The Salt + Light Method moves through Reconnect → Restore → Rebuild, with each phase building on what came before.

PHASE 1

Reconnect

Build your foundation and start getting stronger from day one.

We’ll focus on mobility, breathwork, body awareness, core + pelvic floor connection, Pilates- and barre-inspired movement, and foundational strength training.

You’ll start exploring:

Do I have the range?
Can I control the range?
Can I build strength within that range?

Because reconnecting isn’t about waiting to get stronger.

It’s about building strength with a foundation of mobility, control, and connection.

PHASE 2

Restore

Build on that foundation with more strength, endurance, control, and challenge.

We’ll continue working on mobility while progressing your strength, endurance, coordination, and control.

Pilates- and barre-inspired movement and strength training continue as we begin adding more resistance, load, challenge, and complexity.

You’re not starting something completely new.

You’re building on what your body has already learned—and asking it to do a little more.

PHASE 3

Rebuild

Progress your strength for workouts, everyday life, and whatever comes next.

Everything we’ve established continues as we move into more challenging functional strength training.

We’ll increase load, complexity, and overall capacity so you can continue building toward the workouts, activities, and everyday movement that matter to you.

Because the goal was never just to complete a program.

It’s to build a body that feels strong, capable, and prepared for real life.

Hi, I’m Dr. Jenn,

and I’ve been on both sides of this.

Physical Therapist. Educator. Advocate. Mom. Founder.

Dr. Jenn Miller, pelvic health physical therapist and founder of Salt + Light Physio

I’m a Doctor of Physical Therapy, pelvic health specialist, educator, and mom with more than 11 years of clinical experience helping women navigate pregnancy, postpartum recovery, pelvic floor symptoms, pain, diastasis recti, return to running, perimenopause, and beyond.

But I also know what it’s like to be the patient.

My own journey has included infertility, IVF, an emergency C-section, endometriosis, pelvic pain, and figuring out how to care for and strengthen my body through motherhood and changing seasons.

And throughout my years working with women, I kept seeing the same gap:

Women could finish physical therapy feeling great, return to the workouts and activities they loved…and then life would happen.

Kids get sick. Work gets crazy. There’s a vacation, an illness, or simply a season when exercise falls farther down the list. And when she’s ready to come back, she may not need another round of rehab. She may simply need a place to start again and a clear way to build back up. That’s a big part of why I created the Salt + Light Method. Traditional care can do incredible things, but we’re not necessarily following someone into her gym, workout class, or every season of her life. I wanted women to have something they could take with them. A Method that’s evidence-informed without being intimidating, strength-forward without ignoring symptoms, and practical enough to work in your actual life. Something you can use to build strength today and come back to when life inevitably changes again. Because your body doesn’t need more fear-based rules. It needs the opportunity to reconnect, adapt, and grow stronger. And I’m here to show you how.

Can you imagine what it would be like if you knew what to do next?

Instead of wondering…

Is this exercise okay for me?
Should I stop if I feel pressure or leaking?
Am I ready to add more weight?
Where do I even start after being away for a while?

You’ll have a framework for understanding what your body is telling you and knowing how to respond.

You’ll learn how to modify things like range, load, speed, impact, breath, and position based on what your body needs that day.

And as your strength, control, and capacity build, you’ll know how to progressively challenge yourself, too.

After joining the Salt + Light Method, you’ll have a path to...

→Understand what your symptoms are telling you

→ Know how to modify a movement when you need to

instead of automatically seeing them as a reason to stop moving.

rather than skipping it altogether or wondering if you’re doing something “wrong.”

→ Progress beyond basic rehab exercises

→ Feel more confident adding load, complexity, and challenge

and toward functional strength that supports your workouts and everyday life.

as your capacity grows.

→ Reconnect with the movement you actually enjoy,

→ Have a plan to come back to when life gets in the way

whether that’s strength training, running, Pilates, workout classes, or simply keeping up with your family.

instead of feeling like every break means starting over.

Because the goal isn’t to make you afraid of what your body can’t do.

It’s to help you discover what your body can do, and keep building from there.

Stories of Healing

Martinne G.

“Before Dr. Jenn’s Coaching I felt clouded, unaligned with my internal body, and not connected to my body’s functions. Since having my 4th child, I tried working out and felt like I was doing more harm than good to my body.

I feel more at peace, more confident in my positioning with workouts and informed about my pelvic floor. I feel well connected to my internal and external, and I no longer feel like I’m in the twilight zone.

Dr. Jenn not only listens to your needs, but she actually hears you. She knows how to connect the dots on a personal level, and I’m happy I got the chance to work with her. Her coaching to me is a lifetime experience.”

Caroline C.

“I developed diastasis recti and pelvic floor weakness following two pregnancies that were both C-section deliveries. After the birth of my second child, my abdominal separation was 3–4 finger widths and I had unmanageable symptoms that were impacting my daily life.

I am so grateful I sought care from Dr. Miller, and I wish I had found her sooner! She guided me through exercises that strengthened my muscles and alleviated my symptoms within 2–3 months of treatment.

My abdominal separation is now almost non-existent. I feel so much stronger and more confident since working with Dr. Miller. I cannot recommend her enough! She seriously changed my life!”

Keira D.

"I was recommended pelvic floor physical therapy by my OBGYN after expressing concerns which deemed physical therapy as the right course of treatment. I worked with Dr. Jenn Miller for a number of weeks to correct the issues through implementation of correct postures and exercise. I am so grateful for the help of Dr. Jenn Miller; her expertise and passion for women’s health and wellness was truly amazing to have in my corner. She truly focuses on a combined connection between the mind and body for health and wellness!" — Keira Dappen

Ready to stop guessing and start building?

Join the Salt + Light Method as a Founding Member

Get the complete 12-week Reconnect → Restore → Rebuild Method with lifetime access for a one-time Founding Member price of:

$197 regular price

$147

One payment. Lifetime access. No subscription.

As a Founding Member, you’ll get the Method at this introductory price before it moves to its regular $197 one-time price.

You’re not signing up for another membership you have to keep up with.

You’re getting a progressive movement and strength Method that’s yours to use now and return to whenever you need a place to start again.

New Updates

Plus, when new updates or bonuses are added to the Method, you’ll get access to those, too, at no additional cost.

Because this isn’t a program you have to race to finish.

It’s a resource designed to meet you where you are, now and whenever you need it again.

Lifetime access to the entire Method

Pay once and the Salt + Light Method is yours. No monthly membership. No annual renewal. No losing access because you didn’t finish within a certain timeframe.

Come back after vacation. After a busy season. When you want to rebuild consistency. Or anytime you simply need a reset.

Bonus resources + additional guidance

Get access to supporting resources, FAQs, modifications, and bonus guidance,including return-to-running support, to help you apply what you’re learning beyond the workouts.

Guidance for modifying + progressing movement

Learn how to adjust variables like load, range of motion, position, speed, impact, and more so you can make informed decisions based on what your body is telling you.

Workouts designed for real life

With workouts kept to 30 minutes or less, you can build strength without needing to rearrange your entire day to make it happen.

12 weeks of progressive movement

Move through Reconnect, Restore, and Rebuild as you progress from foundational movement into functional strength.

When you join the Salt + Light Method, you’re not just getting 12 weeks of workouts, you'll get:

Still have questions? Let’s talk about it.

No. While the Method is designed with postpartum women in mind, you don’t have to be six weeks, or even six months, postpartum to benefit from it.You may be months or years postpartum, returning to exercise after time away, navigating a busy season, or simply looking for a more intentional way to rebuild your strength.The goal is to meet your body where it is today and help you build from there.

Having symptoms doesn’t automatically mean you need to stop moving.Throughout the Method, you’ll learn to pay attention to the information your body is giving you and modify movement variables as needed.And if something feels outside the scope of an online movement program or you’re concerned about your symptoms, individualized evaluation from a qualified healthcare provider may be the appropriate next step.

The Salt + Light Method gives you a 12-week progression through Reconnect, Restore, and Rebuild, but Jenn intentionally created it to be something you can adapt and return to.You may need more time in one phase, or find that you’re ready to progress sooner.Progress over perfection.The goal isn’t to race through 12 weeks. It’s to use the Method in a way that supports where your body is right now.

Nope, you don’t need a full home gym to get started.A mat or comfortable surface is helpful, and as you progress, you may want to have a yoga block or pillow, resistance bands, and dumbbells available.But none of those are required to start.Many exercises can be done with just your body weight, and you can always use things you already have at home, like a filled water bottle or soup cans, for added resistance.Having bands and dumbbells simply gives you more options to progressively challenge yourself as you move through the Method.

There’s a path forward and a place to start again.

You don’t need a perfect routine.

You don’t need to know exactly what your body will be capable of three months from now.

And you don’t need to figure out every next step on your own.

You just need a place to begin.

The Salt + Light Method gives you a progressive way to reconnect with your body, restore your foundation, and rebuild your strength with the flexibility to meet your body where it is today and return to the Method whenever you need it.

Reconnect with your body.

Restore your foundation.

Rebuild your strength.

Then keep coming back to what you’ve learned through all the seasons life brings.

Because the goal isn’t to follow a perfect plan. It’s to feel strong, supported, and confident in the body you’re living life in.

Ready to start, or start again?

Join the Salt + Light Method today for the $147 Founding Member price and get lifetime access.