The purpose of our program
This program was designed to take its participant through their early postpartum recovery and rebuilding phase and towards their (re-) integration of their favourite sports or activities. It sets out to lay a strong theoretical foundation by covering topics like Pelvic Floor Function, Breath Mechanics, Diastasis Recti, Prolapse, Pelvic Pain Management, and much much more.
After the first few theory classes, we swiftly transition to practical application as we have learned this is where the knowledge coins really drop.
From this point onwards, we meet every participant where they are at and begin our progressive and individualized full-body strength training journey.
This program is unique as it combines all things postpartum (attention to pelvic floor, deep core muscles, c-section management and more) with structured and purposeful strength and conditioning training.
Who is this program for
This program is for you if:
- If you want to take on your postpartum recovery journey under professional guidance
- If you enjoy learning about the pelvic floor and how it can support you during exercise and daily activities
- If you are interested in functional strength training and associated movement technique
- If you need highly individualized attention because you are managing Diastasis Recti, Prolapse, and/or other pregnancy/related challenges
Program Overview
After we have introduced ourselves and shared our birth experience, we first learn about breath mechanics, pelvic floor function, and how we can go about early postpartum rehabilitation.
After we have gained a good theoretical understanding of the pelvic floor and other deep core muscles, it is time to apply and see how our newly gain knowledge can assist us during full-body strength training. Don't worry, we start super slow and focus a lot on technique.
Before you know it, you have all the tools to safely and progressively ramp up our workouts. You will know how to modify an exercise according to your individual needs and will have a deep understanding of what "listen to your body" actually means!
We finish this program off with a running and impact workshop, partner class and a fun little exam to ensure you have all the tools you need to either return to your favourite sport, start something new or possibly enrol in our ongoing small-group MomBeast classes!
Practical Info
what our moms think
Your Investment
- 2 x 1 hour training sessions per week
- Gain strong theoretical knowledge about pelvic floor function
- Learn how to manage Diastasis Recti, Prolapse, Pelvic Pain and more
- Increase your full-body functional strength
- Receive solid exercise technique training
- Walk out with an action plan on how to return to your favourite sport/activity
FAQ
Most frequent questions and answers
FGMS is not linked to any insurance companies. However, upon any purchases, an invoice is automatically generated, which some moms have successfully submitted to their specific insurance. It’s therefore always worth a try!
We love coaching beginners, as well as seasoned athletes. So no, you do not need to have any weight lifting experience. We will make sure you learn the fundamental movement pattern techniques, and progress safely over time.
For group classes, you can either join via a monthly membership (with an option to train 1x/week or 2x/week), or purchase a 10-credit pass. Semi-private coaching requires a minimum 3-month commitment with 3 monthly payments.
This is actually the very thing we specialize in. Over the last 7 years, we have had the honour to work with countless of moms who have come to us with Diastasis (ranging from 1.5 to 22 cm inter-recti distance), varying degrees of prolapse and urine loss during sneezing, running, of other activities. So yes, absolutely allow us to be on your support team!
Your baby is always welcome at our “Mommy & Me” group classes and the 12-week postpartum program classes. That said, we recognize the importance of a mom having an hour to herself and therefore recommend baby only joins the postpartum program classes when necessary.
This one absolutely depends on the individual who is asking. How their birth went, and how they are feeling now. Both, physically and mentally. We therefore recommend you contact us to establish how we can best support your needs.
