Our Programs

At MommaStrong we know that you have ever changing needs. That is why we have unique programs to address specifically where you are in your adventure of motherhood. All programs are included with your MommaStrong membership.

Momma-To-Be

This is a comprehensive program that meets you where you are in your pregnancy. Whether you have that elusive “glow” and mojo or more of the norm—beached whale status with cankles, we have your back (and your belly). MommaStrong will help you make sure you become the strong Momma you are more than capable of being.

1. The Basics. If you haven’t done MommaStrong before you’ll do the Intro: Jump Start. Where you’ll learn the MommaStrong lingo and moves.


2. Then, you are off to Home Base: 2-week intensive (only 15 minutes a day). Home Base will get every momma ready for the hard stuff to come. This way, you can get strong for the long haul, while also getting rid of pesky pain that usually sidelines you from life and exercise.


3. Voila, then you are in the Daily 15! This is a 15-min high intensity interval workout series that is ongoing and new each day. You’ll also get some life lessons thrown in here and there. And, we make sure all your needs are met, with both high impact and low impact options always available.  


4. Enjoy oodles of extra courses. We have everything from “Glute Reboot”, to a specialized “Love the Pooch” program, to “Don’t Be A Pisser.”  


5. Get instant relief with our famous “Fix Me” sessions. They cover just about every area you can injure: shoulder, lower back, knees, heels and so much more. What we have found is that sometimes the problem isn’t the problem after all. See there is one of those life lessons. Explore your body with us and find specific sessions to address the issues you are facing every day.

Hazy Days

This program focuses on what happens right after birth from 0–2 months postpartum. You are probably a little confused (and a lot sleep deprived) about what you should be doing during this time. Strange things may have happened to your body that no one ever told you were even possible. But our main focus is how to counteract the daily dysfunctional movement patterns in those early weeks. How can we help postpartum mommas heal fully when most of their day AND night is spent bent forward and hunched over? We are basically training like extreme athletes in the worst movement patterns ever! Then add in hormones, sleep deprivation and a busy modern life without enough support. AND THEN add the palpable pressure to be cute, sexy or fit within months of expelling a tiny human from your body. Ahem, Whew. Mommas need specialized programs for the first 8 weeks. The Hazy Days program is just the ticket.

1. For Mommas who are 0-8 wks postpartum, you’ll dive into 5 minutes a day. We will help you safely do all the things your body needs in order to recover the way you deserve. All you have to do is show up and we take care of the rest. Including:

  • Watch-only intro videos with key topics
  • Daily 5 minute sessions for every week until you hit 8 weeks
  • Daily stretching and release exercises to add in to your day 
  • Advice for transitioning into the New Momma program after the 8 weeks


2. Separate tracks for C-section/Complicated Births and Vaginal/Uncomplicated Births. We make it possible for every woman no matter what type of birth you experience to begin healing directly after birth. We mean Day 1. Through simple breathing methods and safe ways to reconnect with your body we prepare you for your fourth trimester.


3. A hefty postpartum “tool kit” with resources like PPD/PPA help, troubleshooting partner negligence, suggested baby and momma gear, and much more. We know that you prepared for pregnancy and childbirth but you may have underestimated your needs in the fourth trimester. Let us help connect you to the right resources during this time.


4. Focus on repetitive functional movements to counteract all the dysfunctional movements. Most fitness programs for new moms focus on building strength and getting your body back. We take a different approach. We know that there is not a single workout that you can do that will prevent the wear and tear of the fourth trimester. So instead, we find ways to  help you take care of yourself in the midst of this important time.

New Momma

This program focuses on beginning to build strength after 8 weeks postpartum. You are probably a little confused (and a lot sleep deprived) about what you should be doing during this time. But don’t worry. MommaStrong will help you work through any areas that need your attention.

1. For Mommas who are at least 8 wks through 1 year postpartum. You’ll dive into 15-minutes-a-day for the next 2 months. We will help you safely do all the things your body needs in order to recover the way you deserve. All you have to do is show up and we take care of the rest.  


2. After finishing your Intro: Jump Start videos you can start building strength in our Build program: Core Camp. Then you will move on to the New Momma Daily 15. These are Daily 15-minute High Intensity Interval Training workouts that will help you rebuild your strength the right way and keep you strong as you continue to transition to life with a new babe.  There you will stay for at least 2 months, at which point you’ll head over to the Momma program.


3. Enjoy oodles of bonus material. Learn how to babywear, stand tall, and breastfeed in ways that support your physical recovery and strengthening.  


4. Get instant relief with our famous “Fix Me” sessions. These sessions focus on all the areas that can go wrong or cause you pain while you are attempting to feel human again. From Diastasis Recti to Prolapse to Incontinence to Shoulder pain. There’s no reason to hurt more in motherhood.

Momma

This is the standard program for all the Mommas. It is for those mommas who are just beginning again or for those mommas who have been successfully working out but are struggling with an injury or even the mommas who just can’t find the right program to stick with. This is your stop.

1. The Basics. If you haven’t done MommaStrong before you’ll do the Intro: Jump Start. Where you’ll learn the MommaStrong lingo and moves.


2. Then, you are off to Home Base: 2-week intensive (only 15 minutes a day). Home Base will get every momma ready for the hard stuff to come. This way, you can get strong for the long haul, while also getting rid of pesky pain that usually sidelines you from life and exercise.


3. Voila, then you are in the Daily 15! This is a 15-min high intensity interval workout series that is ongoing and new each day. You’ll also get some life lessons thrown in here and there. And, we make sure all your needs are met, with both high impact and low impact options always available.  


4. Enjoy oodles of extra courses. We have everything from “Glute Reboot”, to a specialized “Love the Pooch” program, to “Don’t Be A Pisser.”  


5. Get instant relief with our famous “Fix Me” sessions. They cover just about every area you can injure: shoulder, lower back, knees, heels and so much more. What we have found is that sometimes the problem isn’t the problem after all. See there is one of those life lessons. Explore your body with us and find specific sessions to address the issues you are facing every day.

Fix Mes

We believe that you can’t get strong if you are in pain. We also believe that you deserve to be the authority over your own body. Our Fix-Me program offers tutorials and courses for all the many different ways your body says, “Help me.”

Community

While our programs are invaluable, we must confess that our community is the heart of everything. Now in an off-Facebook platform, we gather virtually to tackle wins, losses, pain, healing, and everything in between. And, BONUS, this is also where you can ask direct questions to our Physical Therapy Advisor.