what is


Heal & Seal is a 3-Phase program designed to alleviate symptoms related to Diastasis Recti and the pelvic floor prenatally, postpartum and beyond. 

Diastasis Recti is a common adaption the body moves through in pregnancy but can affect the body in unpleasant ways including back pain, hip pain, pelvic pain, changes in the way the abdominals look and function and more. 

Similarly, the pelvic floor often adapts to the same changes in pregnancy and when unaddressed, can lead to unpleasant symptoms such as urinary & fecal incontinence, pain with intercourse, inability to orgasm, prolapse, pain or heaviness in the perineum, pelvic pain and more.

Heal & Seals addresses these symptoms by balancing the catalyst for these adaptions and working through adaptions, layer by individual layer.

Core and Floor

What is 
Phase 1?

Phase I works to balance our innermost core system called Intra-Abdominal pressure through unique techniques created specifically for Heal & Seal strengthening the Transverse Abdominus & Pelvic Floor.


Prenatal Core & Floor




The first step for every mamma is to connect to their deep core muscle, the Transverse Abdominus and

the Pelvic Floor.

Techniques are gentle and completely safe with 

sessions beginning around 8-12 weeks.

Ready to meet? Click the link below

Why not wait until after baby comes?

Heal & Seal can be done during pregnancy to mitigate common symptoms such as back pain, pelvic pain, sciatica, pubic pain, pubic symphasis pain, vaginal heaviness, and postpartum recovery significantly easier.

Prenatal Sessions do not follow the standard route of Phases 1 through 3 but rather combines techniques from all Phases based upon the symptoms the mother presents to keep the pregnant core and pelvic floor strong and functional making sessions completely individualized and private.

Prenatal evaluations assess for the presence of a Diastasis, abdominal separation, integrity of the linea alba (midline fascia) and function of the abdominals, hip flexors, adductors and back. The Instructor may use muscle release techniques to identify if a symptom is muscular or if it requires a team effort with other medical and/or bodywork professionals 

What do Prenatal Sessions look like?

What does an evaluation look like?


Virtual Sessions

I'm not local, how do I participate?

Heal & Seal is not limited to women local to our instructors but can be done via zoom and/or facetime with great success and results equal to that of in-person sessions.

Virtual sessions require a lot of communication between the instructor and the woman participating as the instructor cannot physically feel what the core is doing but with her trained eye, can see even the smallest shift in activation with confirmation from the woman. With a series of Q & A and an arsenal of "tools", women are experiencing incredible results with our virtual option.

How does it work?

Self Testing for Diastasis Recti 
with Heal & Seal creator, Ashley Kates


Meet the Creator

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Before Heal & Seal and becoming a mother, I was a personal training, nutritionist, and National Level Figure Competitor.

From the very beginning I was fascinated at how the body functions and responds to different cues and stressors realizing some of those cues/stressors are physical, and some are very much emotional/mental.

Not long into my competitive years was it before I began taking a more holistic, whole body, approach to solving the symptoms of the human body.


Hey there! I am Ashley Kates! Creator of Heal & Seal, owner of Mom+me Strong and lover of all things to do with muscles!

I call myself a Muscular Patterns Specialist as the basis of everything I do comes from assessing and understanding the patterns of the person in front of me and comparing that to the laws of anatomy and physiology, which is why I believe Heal & Seal has transformed so many lives.


After 10+ years of fitness, infertility, and nutritional education, I had my daughter, postpartum depression, and diastasis recti. Which surprised me and bothered me that I was never told about it and couldn't find solid information about it.

This led to the development of Heal & Seal. Empowering women by helping heal their bodies, reconnect, and rediscover how incredibly strong they are is the greatest benefit of Heal & Seal. 

Women end the program stronger with less symptoms with tools and techniques to continue healing and strengthening for years to come!