FIT - Mama
A 20-week online program designed to support women through early postpartum. Incorporating fitness back into their lives and ensuring they do so safely, effectively, and confidently.
Why FIT Mama?
This course is for the Mama out there, who is wanting to live an active life WITH their family. Symptom free, with confidence, and enjoyment. This program will introduce fitness back into your life after having baby from the foundations up, building one step and one workout at a time.
Course Details
- Foundations First: Start with reconnecting the body to the brain. Re-engaging, re-learning, and re-focusing what movement can mean postpartum.
- Workout Video Demonstrations: Demonstrating each exercise, alternate options, and specific cueing to ensure you feel confident with the workout ahead.
- Equipment: This 20-week program can be done with 2 sets of dumbbells (light and ‘heavy’), a resistance band, foam roller, and mat!
- Weekly Workouts: 3 workouts/week - focusing on strength, fitness, flexibility, and stability. Each workout can range from 25-45 minutes in length, so you have the option of doing 3 longer workouts or 4-5 shorter workouts/week. Customizing to fit the needs of your day.
- Safe Pelvic Floor Recovery: A specific pelvic floor and core protocol to strengthen post baby – strategically and slowly! Supporting a symptom free return to life after having a baby.
- Educational Tutorials: From pelvic floor to breath work and supportive knowledge to ensure you reintroduce exercise post baby safely and effectively.
- Motherhood Focused: Workouts written to focus on the strength your body needs to do parenting pain free! Each workout focuses on stretches and strengthening key parenting areas like posture, core, and upper body.
- Immediate access: Commit to the FIT Mama journey and have access to the online course immediately.
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Where: Home Gym or Fitness Centre.
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Your Coach: Josie.
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Who: Any level of experience!
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What: Dumbbells, mat, resistance bands, a foam roller, and a cardio piece (optional but encouraged).
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Frequency: 3-5 workouts per week. You decide!
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Workout Duration: Customize! Anywhere from 30-50 minutes in length.
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Course Length: 20 weeks.
Member Reviews
I really love the FIT - Mama program! It's challenging but achievable and slowly builds which is perfect. I honestly think my core is stronger now than it was pre-pregnancy!
Boy did I hit the jack pot with Josie. Not only did she have experience with training women postpartum- she is also a Pelvic Floor Physio and incorporates pelvic floor work into your postpartum exercise programs.<
The FIT – Mama course guided approach back into exercise after having a baby prepared my core and pelvic floor to get back to the activities I love.
I worked with Josie after my second pregnancy. I reached out because I wanted to get back into shape and learn how to have an active and healthy lifestyle as a mother of two. Pregnancy and being a mother completely changed my body in so many ways – my upper and lower back were sore, knees hurt to bend, my wrists and elbows often hurt from carrying the baby, and of course I was dealing with the infamous post-pregnancy/post-delivery incontinence. What I appreciated about the FIT – Mama course was I felt it was designed to establish a solid baseline on how to safely exercise and do everyday activities with a post-baby body (carrying baby, squatting, bending down, etc.). My results from completing the FIT – Mama program is priceless – I understand how to listen to my body, I know how to strengthen and engage my pelvic floor during workouts and everyday life, and my core is the strongest it has ever been. The programming of FIT – Mama fit my lifestyle: I could complete the programming when I had time, no fancy gym equipment was required.
I am 37lbs down from when I first weighed myself postpartum. I’m officially back to my pre baby weight for both kids 👏
Course curriculum
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Welcome to the FIT MAMA Course!
FREE PREVIEW -
Your Exercise Intensity Guideline
FREE PREVIEW -
How To Add APP Icon to Home Screen
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FIT Mama - Goal Setting 🩷
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👋 Coaches Welcome Video! Vaginal Delivery
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💜 Postpartum Recovery Timeline- Vaginal Delivery
FREE PREVIEW -
💥 Vaginal Delivery Recovery Guide (Review This Resource First!)
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📍 Beginner Guide to Returning to Exercise After a Vaginal Delivery
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▶️ Pelvic Floor/Core Recovery Intro: VIDEO
FREE PREVIEW -
▶️ Healthy Bladder and Bowel Habits You Must Know! VIDEO
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‼️ Diastasis Recti Postpartum Guide
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▶️ How to Assesses your Diastatis Recti: VIDEO
FREE PREVIEW
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👋 Coaches Welcome Video! C-Section Recovery Introduction
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💜 C-Section Postpartum Recovery Timeline 💜
FREE PREVIEW -
💥 C-Section Recovery Guide (Review This Resource First!)
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📍 Beginner Guide to Returning to Exercise Post C-Section
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📍 Early C-Section Tips: Days 0-7 (must watch VIDEO reminders for those early days!)
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▶️ Pelvic Floor/Core Recovery Intro: VIDEO
FREE PREVIEW -
▶️ Healthy Bladder and Bowel Habits You Must Know! VIDEO
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‼️ C-Section Scar Massage Guidelines
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▶️ C-Section Scar Massage Technique VIDEO Demo
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‼️ Diastasis Recti Postpartum Guide
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▶️ How to Assesses your Diastasis Recti: VIDEO
FREE PREVIEW
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Early Vaginal Delivery Mobility Drills- Intro
FREE PREVIEW -
Early C-Section Mobility Drills- Intro 1
FREE PREVIEW -
Early C-Section Mobility Drills- Intro 2
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Let's Break Down 360' Breathing- Video Demo
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360' Breathing + TA Activation
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What is the FIT Mama 'Return to Impact Pelvic Floor Protocol'?
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Let's Talk About Postpartum Rib Flare
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Let's Talk About 'Mommy Thumb'! 👍
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Postpartum Neck Pain? 3 Drills For You!
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Friendly Reminder: Baby Wraps and Carry Tips to Support Your Recovery 🩵
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➡️ Feeling Achy and Heavy 'Down There'? - Try These Anti-Gravity Positions!
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Mini Mobility and Banded Workout #1
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Mini Mobility and Banded Workout #2
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About this course
- $69.95 / month with 7 day free trial
- 89 lessons
- 7 hours of video content
What Equipment Do I Need to Start My FIT Course?
Great question! Here is the equipment we encourage members to start with…
- An Exercise Mat!
- Dumbbells! Ideally a light and medium weight option.
- Foam Roller - Not a requirement but highly encouraged!
- Resistance Bands - A Rehab TheraBand and small looped band.
- BONUS: A piece of cardio equipment such as a stationary bike!
Let's Stay Connected!
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