POSTPARTUM PROGRAM OPTIONS:
Postpartum Foundations Group Program- Level 1
SLOW is FAST when recovering from birth, no matter how your child came into this world. Learn to move with intention. Â In this 6-week program you will learn how to reconnect to your pelvic floor & core so you can strength your body from the inside out. This is where everyone should start no matter what your birth outcome was. Safe to start 3 weeks postpartum.Â
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Postpartum Return To Sport & Exercise Group Program- Level 2
We’ve built a strong foundation in Level 1, now it’s time to connect that to fundamental movements, build strength and re-introduce impact slowly. We will focus on progressive full body exercises that keep your pelvic floor and core in mind, all while improving diastasis recti, incontinence and preventing future injuries. Let’s correct dysfunction from pregnancy and bridge the gap from physio to return to sport and activity. You'll walk away with more confdence to join back into regular activites. Â
* If you've completed the online Foundations program or have spent lots of time with your pelvic floor physio then you can begin in level 2
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Online Options
Virtual Group Porgram:
In the next 12 weeks you will re-gain your core, pelvic floor and full body strength and gain more confidence to return to sport and activities. The course combines the Foundational program and Return to Sport program.
This Program Grants You Access to a Mix of weekly Virtual classes, Wednesdays at 9am PST & Pre recorded sessions along with access to a coach via the app.
On- Demand Program
Same as above without the weekly virtual classes with a coach.Â
Work through the program at your own pace. You can start with the Foundations Program (1-6 weeks) or if you've re connected with your core and seen pelvic floor physio you can join in the return to sport and exercise part 6-12 weeks.
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Recommended by Physiotherapist's, Doctor's, Obstetrician's & Midwives
Tested and proven program to help you heal and re-strengthen your body & mind postpartum.
What's so different about Mountain Mom Strong?
We are so much more than just another app!
Many postpartum fitness classes/courses are just a bunch of random exercises that claim to be "Diastasis Recti and Pelvic Floor Safe" teaching you how to bounce back and get slim. No progression just a cookie cutter, one size fits all approach. They don't consider your specific goals or the dysfunction that was created by growing and birthing a baby. They tend to focus solely on the pelvic floor, core and weight loss.
Let's flip the script and focus on what's really important.
Research shows that there is so much more to the pelvic floor and postpartum rehab than just kegels and "core exercises". We need to reconnect your breath, pelvic floor and core to the entire body. We need to strengthen your glutes, your posture and we need to focus on your balance and re introduce impact to the body slowly. Just because you rehabbed your pelvic floor and its "strong now" doesn't mean you're healed and ready for all activities. You can have a strong pelvic floor and still have pain, incontinence and be at risk for injuries.
First you need to connect that pelvic floor with your breath, core and the rest of your body. Then you can build strength that will correct the dysfunction. When you can do that you will be stronger than before and ready for all activities.
"This program has been a game changer for me. Some injuries pre-pregnancy, a difficult pregnancy and recovering from a c-section really shook my confidence in my body. The progressive structure of the program, Sara’s encouragement and the option for modifications struck the balance perfectly between pushing me without feeling intimidating. I now feel I have a more solid foundation to keep building on than I did pre-pregnancy. It’s an empowering feeling. Highly recommend!
Helen Cox
"I may have started intensity exercising a bit too early after having my baby boy. My pelvic floor definitely felt weakened. It took me a few weeks to notice how much my strength was during pregnancy. Luckily, I met Sara quick in my postpartum journey. She made me realize that I have been carrying weaknesses for many years prior to my pregnancy. I had to trust the process and learn that SLOW is FAST. I am beyond thankful that Sara got on my path to remind me of that and help me walk all the baby steps towards a stronger return to my prior hyperactive lifestyle. I now am pushing my limits again mountain biking, and feeling stronger and stronger. Wherever you are in your postpartum fitness journey, the personalized follow-ups and adapted exercises to your situation are 100% worth it. "
Dr. Genevieve Baril-G
MOUNTAIN MOM STRONG IS FOR YOU IF...
âś“ You’ve been searching for the best way to get back on track to feeling fit, healthy and strong after having a baby
âś“ You know you want to improve your diastasis recti, prolapse, leaking, and pain, but you just feel overwhelmed and unclear about how to start.
âś“ You’re ready to get rid of back pain from countless hours of feeding, holding, picking up and putting down baby.
âś“ You want to feel in sync with your body again.
âś“ You want a safe and proven approach to getting back to your happy place in the mountains (tested by accredited MDs, OB's and Physiotherapists)
âś“ You want a program that you can manage from home on your own schedule, that fits into your crazy new life as a mom.
âś“ You thrive when you are held accountable.
âś“ You want a program that is holistic; that focuses on physical and mental health.
âś“ You want to get strong as F*%K!
âś“ You want to build a community of like minded, rad mamas.
âś“ You want a coach in your back pocket, someone who's experienced and been in your shoes, someone who can help you troubleshoot and help you actually achieve your goals
âś“ You’ve wondered how to return to sports and activities injury and symptom free (think: not peeing your pants when you run or jump!)
MMS IS NOT FOR YOU IF...
âś– you are not motivated to safely re-build your pelvic floor, core and regain your strength.
âś–Â you are not willing to invest time and money into your health and well beingÂ
✖ you are ok with peeing your pants and not getting back into the activities you love
What our Moms have to say...
"There is so much change after pregnancy, but becoming stronger was not something I expected! I became so much more aware of how my daily movements can be done properly to protect and strengthen my body."
Ally Stocks
"It's more than working out. It's taking the time to do something for myself that makes me feel good mentally and physically. I feel good about the routine MMS has helped me create amidst all the change of becoming a ftm. MMS has been more than a fitness program; it's helped me find community in this new phase of life and I'm very grateful for that. I would not have gotten where I am now without MMS."
Brooke Finlay
"My body felt so weak at the start of this program. No core at all. I feel strong again. Both Sara and this program are incredible. I signed up for the MMS group program 6 weeks postpartum. Two months after giving birth, I had surgery to repair my ACL/MCL. Sara was so supportive throughout the entire process and helped me modify exercises so that I could prehab and rehab my body, as well as my knee. I really don't know where I would be without her. Twelve weeks later, I feel strong: my core is engaged, my knee rehab is on track. I've also met an incredible group of women that I am now grateful to call friends. If you are on the fence about this program, just lean in."
Sarah Colman
"As a second time mom, This course has me much more informed and stronger than my first time around. I was not able to get back to running after my first pregnancy. This time around MMS helped me make exercise a habit, I tended to not do the basic stuff before- now I am seeing results and continuing to work on return to run. I have less neck pain, better pelvic floor strength and less leaking. Way ahead of my first pregnancy in which I did not have this course. Sara offers both personalized support to meet you where you’re at while building community for moms. Highly recommended!"
Kaye Robinson
What our Moms have to say...
"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 post-partum class is extremely well built and delivered, possibly the best you will ever find around! 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 Sarah! 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
"I absolutely loved the program. The level of detail and expertise that Sara puts in to each workout and how they build on each other is so skillful. The feedback about how to properly execute exercises was so valuable and her expertise was so key for me feeling confident to start exercises again with a pretty serious uterine prolapse. I felt safe and able to go at my own pace and ask questions when something didn't quite feel right for me, Sara always had a modification that would work perfectly for me! Having access to Sara from home over zoom while I'm at home with my kids has been so amazing. I cannot recommend this enough. Every mom should have access to a program like this! "
Ally Boothroyd
FAQ
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