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MOUNTAIN MOM STRONG

A Restorative Approach to Postpartum Fitness 

Virtual Group Programs
Self-Paced Programs

Regain your  Core, Pelvic Floor & Full Body Strength and get back to the activities you love.

Designed with the outdoor woman in mind.

Hey Mamma!

I'm Sara Niblock, an athlete, a mother, a Kinesiologist and a Postpartum Corrective Exercise Specialist with over 15 years of experience.

I help both new moms and moms who've had their kids many years ago correct dysfunction, restore their core and regain their strength after birth. Women deserve to get back to all the activities they love, pain & symptom free and I can help.

There is so much information available about newborn care, but very little about caring for ourselves as mothers postpartum. 

Change starts here. Mountain Mom Strong (MMS) is a program filled with education, support and guidance on how to recover from birth and safely return to fitness & sport. 

Mountain Mom Strong is focused on empowering women to take charge of their body and postpartum journey. Let's build your physical and mental strength so you feel confident navigating your postpartum journey.

 

More About Me

A Personalized Approach 

You are not in this alone

Every postpartum journey is different so why settle for a one-size-fits-all program?

Mountain Mom Strong is the complete postpartum virtual fitness program. It uniquely addresses both physical and mental health which are crucial to living a happy, healthy and well balanced life.

Each MMS program begins with a Zoom consultation to go over your history, review your intentions, and set your goals.

You will have access to a postpartum corrective exercise specialist, with one-on-one zooms and/or group meet-ups. This format creates accountability, and empowers you to stay on track while reaching your postpartum fitness goals.

 

A Progressive Program

12 weeks to change your life

Learn how to heal properly, build a solid foundation, and master fundamental movement skills to create strength that will last. You'll feel confident returning to full activities. 

The MMS program is progressive and builds week over week. With regular check-ins over Zoom, we can modify and adapt your individual fitness program as needed. 

Ready to learn the “why” behind what you are doing? 

Through newly found strength, you can expect to improve diastasis recti, pelvic organ prolapse, back/hip/neck pain and incontinence. 

 

 

Community

Build a support network

New moms can commonly feel isolated and lonely. We all crave connection. 

We give our members a virtual place to connect, chat and support each other after classes through video chat and private online groups.

As an MMS member, expect to attend a variety of classes, live, recorded or in person with rotating instructors, including experts in breath work, postnatal yoga, and movement. 

When you feel supported and are able to make connections with other moms, you will notice a reduction in stress, anxiety, and postpartum depression.

 

 

 

Frequently Asked Questions

"Postpartum women should be able to do anything they want without holding back. They just need the right help. "

-Dr. Sarah Duvall

EMPOWERING YOU TO...

Restore your core, regain your strength & elevate your fitness.

Restore Breathing & Pelvic Floor

Learn to restore a proper breathing pattern that is lost during pregnancy. Correct breathing will help the diaphragm to function properly, allow you to regulate pressure and help heal your pelvic dysfunction.

Connecting your breath with your core will get the deep core firing. This strengthens your pelvic floor, protects your spine and improves incontinence.

 

 

Improve Posture

During pregnancy our bodies adapt to a growing baby. Unfortunately, these changes compromised the core, challenge pelvic stability and diminished strength in the pelvic floor. All of which lead to poor posture and alignment. The result is back, hip, shoulder and neck pain.

Learn to realign the body through proper mobility and activation exercises that will increase strength and decrease pain.

Heal Diastasis Recti 

Abdominal separation is one of the most common issues post birth. Miseducation and poor exercise guidance often makes things worse.  

Learn how to assess it and correct it. Repair diastasis recti while restoring core strength & decreasing back pain. Heal with intention and the correct exercises.

 

 

 

Gain Strength

Build a foundation from the inside out. All exercises are carefully chosen to help you connect the core with your entire body, leading to a full recovery from pregnancy and birth.

Feel stronger and get confident to return to your favourite activities. Those   mountains are waiting for you, it's time to reach new peaks. 

 

 

 

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What moms are saying...

   
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I feel so much stronger after only 12 weeks, than I ever thought I'd be!

“I found this program incredibly helpful and valuable, I'm so glad that I went through it. After the birth of my first baby I struggled with the exercises that my pelvic floor physiotherapist gave me; I wasn't able to coordinate my breathing with the exercises to build a foundation for more difficult exercises. This time, going through the MMS program helped me break it down and connect everything, and making it feel natural. Having a guided program to follow also helped me make it a priority and stay on top of it. I feel so much stronger after only 12 weeks than I ever thought I'd be. I would highly recommend this program for every single mom! ”

 

- Brittany

Simply a Game Changer!

"One thing that I totally underestimated postpartum is thinking that my body « will just be fine ». I spent my whole life thinking the gym was not for me. That I get fit while actually doing my sports.
All the compensation I had done for years and not preparing my body properly for the actual outdoor sports I am doing just knocked on the door.
After 4 months of struggling and trying everything to release the pain and heal the disc hernia, I started Mountain Mom Strong. And it is simply a game changer. First, I can see everyday how my back improves. I can again function normally with my baby without grinding my teeth, sit on a chair more than 10minutes, and do the sports I love.
It makes you rework everything the right way : breathing, posture, exercising. 
Having been back few times on skis, and even running this week or hiking up carrying 15kilos, I can’t believe it myself thinking that 6 weeks ago I could still not bend over.
THANK YOU"

 

- Delphine

Guided me in safely and gradually returning to high impact exercises!

"I’m very glad that I joined Sara’s postpartum fitness program. The content and structure of the program is very well thought out and organized. It helped me with some of the physical challenges that new moms face daily; it also guided me in safely and gradually returning to high impact exercises. I learned the fundamentals and techniques of mobility and movement. Notably, I had major shoulder pain from breastfeeding and I had immediate relief after practicing the posture flow and incorporate it in my daily routine. Another lightbulb moment for me was learning to breath correctly and connect with pelvic floor which is essential in all actives we do. My glutes and hips are also thankful for the exercises that promoted correct and good movement after pregnancy. I feel more mobile and stronger overall, which is super important with a baby that gets heavier everyday. I highly recommend this program."

 

- Liyang

"I’ll share this invaluable resource with my patients for sure. Absolutely amazing!"

"I realize now through experience that even if you are fit prior to pregnancy you lose a lot of core strength that needs to be restored after birth in order to participate in your athletic activities safely afterwards

I’ve been in the fitness industry for almost 15 years now and I can say hands down this postpartum class is extremely well built and delivered, possibly the best you will ever find around! Although tailored to postpartum mamas, females with chronic lumbar pain would also highly benefit from it. I will for sure register again after babes #2! And as a sports med doc in the Sea to Sky community, I’ll share this invaluable resource with my patients for sure. Absolutely amazing work Sara!

The building blocks were a great foundation for more advanced strength exercises later in the program

I feel 100% better and in control of my posture, core and gluts!! This course is a must for every active mama out there!"

 

- Dr. Rose Martel

More Testimonials

What can you expect?

Mountain Mom Strong is all about reconnecting to your body after birth. It's about correcting dysfunction, restoring your pelvic floor/core and progressively increasing load and intensity as you regain strength in your entire body. You'll feel confident and strong to return to the mountains and everyday life symptom free.

SLOW is FAST when recovering from birth, no matter how your child came into this world. Learn to move with intention. 

Throughout the 12 week program you will...

✔️Heal and strengthen your body with intention
✔️ Correct dysfunction that occurred during or after pregnancy
✔️ Improve your diastasis recti and have it become functional
✔️ Reduce your risk for prolapse and hernias
✔️ Improve your pelvic floor dysfunction and thus improve incontinence
✔️ Realign your entire body, to reduce pain and discomfort.
✔️ Grow stronger with your child to feel confident that you will be able to keep up to them.
✔️ Get ready to return to your favourite sports & activities.
✔️ Build a community and find balance in motherhood

 

Multiple Program Options

Choose to participate in a group setting with regularly scheduled live classes virtually. Or choose to go at your own pace with the option to add on private coaching sessions with Sara via zoom to check in and stay accountable to your goals. 

Virtual & In-Person Group Combo

$600

Single payment $600 or 3 monthly payments of $200

  • Platform access
  • 12 weeks of programming
  • Education
  • Bi-weekly 1-on-1 Zoom coaching calls
  • 2x weekly live Zoom classes with optional 1x in-person class 
Learn more

Online Self-Paced

$250-300

Single payment of $250 or 3 monthly payments of $100

  • Platform access for 14 weeks
  • 12 weeks of programming
  • Education
  • Support via Email and FB Group
  • Work at your own pace
Learn more

Frequently Asked Questions

Sheena

"It moved at a progressive pace ensuring I knew the foundations for every move."

Nina

"The Mountain Mom Strong program took me from 0-100. !"

Jen

"The focus on specific muscle groups that need more support postpartum helped me to meet my fitness goals."

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