How does the One Strong Mama program work:
The program is easy to follow, intuitive, online program. That means all the content is available online, there are no DVDs or lengthy page manuals to review.
Just follow these 5 simple steps to become a One Strong Mama:
> Sign up to the program
> Update your guess date
> Login to Mama Central every other day
> Train with the exercise videos
> Watch other materials automatically curated for you
What is included in the One Strong Mama bundle?
One Strong Mama bundle includes :
> Curated prenatal and postnatal exercise videos
> Multitude of educational videos and PDFs for pregnancy
> Numerous educational videos and PDFS for postpartum recovery
> Pelvic floor strengthening and awareness videos
> Body Alignment for Pregnancy videos
> Mind-Body Connection Info
> Tried and true techniques to relieve pains and discomfort
> Baby positioning for birth videos
> What to do when you are overdue
> Birthing Time and Pushing Positions
> Immediate Postpartum Care and Belly Binding information
> Cesarean Recovery Tips
> Our “Daily 7” postnatal recovery protocol
> Lifestyle ideas for easier pregnancy experience
> Core strengthening during pregnancy video (yes, Core strengthening is possible during pregnancy)
> Diastasis Recti and Pregnancy information and exercise
What is included in the prenatal program?
> Mama Central
> Smart Pelvic Floor Training
> Alignment Guides
> Pregnancy Exercise Videos
> Lifestyle Ideas
> Core Preparation
> Advanced Baby Positioning
> What To Do When You’re Overdue
> Birthing Techniques Training
> Support Center
> Lifetime Access
What is included in the postpartum program?
> Mama Central
> Core Recovery
> Postpartum Exercise videos
> Immediate Postnatal Recovery protocol
> Immediate Recovery Guide
> Cesarean Recovery Guide
> Support Center
> Lifetime Access
When should I begin the prenatal program?
It is never too early in your pregnancy to begin! We also have great content for the third trimester and you’ll be amazed at the changes and strength that can occur with several weeks of focused work near the end of pregnancy. If you are near the end of pregnancy, especially when you are considered ‘full-term’ and do not feel you have the time to focus on the program, we recommend instead considering the postpartum program. You can buy it at any time and when your baby arrives you can update the system with their arrival date to get the content curated for you in the program hub!
When can I begin the postpartum program?
The One Strong Mama postpartum program is unique because it includes our immediate postpartum recovery protocol that can be started within days to weeks of giving birth. In addition to encouraging rest, discussing belly binding and other healing topics, the immediate recovery protocol can be started right away and includes nourishing moves that will help you begin to gently reconnect with your core and pelvic floor and kickstart recovery prior to 6 weeks postpartum. Then, at 6 weeks postpartum or when you have medical clearance to exercise, you can begin our postpartum exercise videos. Finally at 10 weeks postpartum or when you are ready for something a little stronger, you can use the postpartum fit class as a bridge to your harder, stronger workouts.
What will I gain from this Program?
You will gain confidence, knowledge, and strength for this amazing journey into motherhood. We designed this program to give you the tools to thrive in pregnancy, birth, and postpartum. The exercise classes offer you the strength to carry while the educational component covers a spectrum of topics pertinent to your growing and changing body. We do not think that we should ‘just deal’ with pregnancy pain, leaking when sneezing, core dysfunction, etc. We also know that there are specific things we can do to prepare ourselves for an easier birth and recovery. We want you to enter into motherhood- whether it’s baby 1 or 8, with confidence and with the ability to carry your baby without pain!
I thought I was supposed to rest after giving birth, why does the postpartum content start immediately after birth?
You SHOULD be resting after you give birth! Our postpartum program is very much in line with the concept of rest and recovery and we strongly advise not doing too much too soon. What we have found after a decade of work with prenatal and postnatal parents, is that the first 6 weeks after giving birth can be intense. Not only caring for baby, but feeling disconnected from the body and in pain. The transition to life with a newborn is still going to be intense, but with guidance on what moves to do in those first 6 weeks, we have found that our clients feel much better in their bodies AND really feel their recovery is improved when they have something to focus on to feel good in their bodies in the early days.
What is the difference between the prenatal program, bundle, and postpartum programs?
The prenatal program includes only the videos and PDFs related to pregnancy and does not include any of the postpartum content. The postpartum program includes only the postpartum content. With the bundle, you get everything. Remember- the content and any updates and additions we make to the program are yours forever.
What if I buy the prenatal or postpartum program and want to upgrade to the bundle?
Simply head over to the website and add the program you do not currently own to your cart and your program page will automatically adjust and give you all content from both programs! Make sure to enter your guess date (what we call the due date!) or baby’s arrival date so that the program knows where you’re at in your journey.
If I purchase with the payment plan do I lose access after the payments are up?
No matter how you purchase our programs, whether via payment plan or paying in full, you get lifetime access! Our users love this and we really want you to get as much out of our programs as you can! Many users have used the programs through multiple pregnancies- at no extra cost!
I was told I could just continue my regular workout routine, why do I need this program?
Your body is growing and changing and will continue to do so, in large and small ways, throughout your pregnancy. Physically, a lot of change occurs. Your belly is expanding, of course. But there is so much more happening. For example, you are also gaining something in the ballpark of 50% more blood! There is also a lot going on hormonally and emotionally. Having a specific prenatal/postnatal program created by professionals who really understand the pregnant body not only extremely helpful, it takes all the guess work out of the equation. This program is designed, very simply, for you, right now, where you are at in your journey. And unlike most prenatal exercise, that tends to be just modifications, we train you specifically and intentionally for your birth journey and postnatal recovery.
I am already 35 weeks pregnant, is it too late to start?
Many of our users have started in their 3rd trimester and seen loads of benefit! Additionally, you’ll have access to all the helpful “beautiful birth” content for your upcoming birth and you’ll be able to use the program’s postpartum interface to help you with your recovery. Many of our users are using the postpartum interface for a year or longer postpartum!
I have a Diastasis Recti (abdominal separation). Can I do this Program?
Yes. Absolutely. Lauren and Lindsay are experts in diastasis recti and the program teaches you about core strength and pregnancy as well as breathing, pelvic floor and alignment and all of those are factors in diastasis recti. There is also multiple PDFs and videos pertaining to diastasis recti during and after pregnancy as well as laser focused postpartum core exercise videos and educational content.
I have a Diastasis Recti (abdominal separation). Can I do this Program?
Yes. Absolutely. Lauren and Lindsay are experts in diastasis recti and the program has an entire video on core strength and pregnancy as well as breathing, pelvic floor and alignment and all of those are factors in being able to heal a diastasis recti. There are also multiple PDFs all about diastasis recti with our recommendations and a cheat sheet showing modifications for exercises if you need / want to “do less.”
I have Pelvic Floor Dysfunction. Can I do this program?
Yes! As with anything, please make sure that you have medical clearance to begin an exercise program. Additionally, you will especially want to make sure that you take it slow and modify as we will guide you in the exercise videos and in the Cheat Sheet PDF. If your pain is great, you will want to reach out to an experienced local professional as well such as a Physical Therapist, Physio, or Bodyworker who specializes in pregnancy. A ton of the exercises we do are designed to prevent or possibly eliminate pain commonly associated with pregnancy. Additionally, we have a lot of videos and PDFs that cover some of the most common pains generally experienced during pregnancy such as back pain, SPD (Symphysis pubis dysfunction) and SIJ (SI Joint) pain, so this program may just be the “secret sauce” you need!
I am very weak and have not worked out for months. Can I do this program?
The One Strong Mama Program is here for you! You SHOULD do this program in order to be able build back your strength for this pregnancy, birthing and beyond. You can take the workouts at your pace and we show you how to modify. The classes are paced with a balance of challenging and restorative exercises so that you are left feeling revitalized, refreshed and empowered by your body. Additionally we cover multiple topics from nausea and weakness to back pain and hip pain so that you have a ton of tips and resources at hand to support you at every stage.
How long is each workout?
The main workout videos are roughly 25 minutes long. We also have some shorter (10-15 minute long) morning and evening flows and a birth ball class!
What if I do not have the props for this program?
This program uses some props that can all be bought easily on Amazon. However ALL of them can be substituted for things that you would have at home, like a belt instead of a strap, 2 blankets instead of a bolster, etc. Ask us how!
What if some of the movements/exercises are too hard for me?
Modify, modify, modify! We offer modifications in the videos and on the Cheat Sheet for many of the exercises.
What if I decide the program is not for me?
Because of the nature of this program, we do not offer any trials or refunds. With all the goodness inside, we know that you won’t need one!
I am a doula, midwife, doctor, prenatal yoga teacher, etc, should I buy this course?
This course is designed for the pregnant mom and as such we curate the information as if someone is going through their pregnancy. We offer a program for birth and fitness professionals called the Body Ready Method, where we take an in depth look at our methodology and teach you how to use it with clients. If you are interested in purchasing OSM, we encourage you to buy the program and follow along as if you are going through a pregnancy. That way, you can see all the content for each stage of pregnancy, starting in the first trimester. You can always access all of the content in the Library at any time, as well, but we think you’ll enjoy going through the program as the pregnant person does, too! We also encourage you to ask us about our affiliate program!
How long will I have access to the course?
Forever! Once you purchase the program you will have access forever. In addition to the amazing prenatal program, once you give birth you will enter in your baby’s birth date and the program will go into postpartum mode and deliver you content for your postnatal recovery! And if you go through another pregnancy you can easily update your guess date and start over!
Are the videos downloadable?
Videos are not downloadable, you can watch them streaming online.
Will I have access to all the content or only some at a time?
We curate the content based upon where you are at in your journey in the hub of our program which is called “Mama Central.” We do this to make it easy and intuitive. However, you always have access to all the content via the Library and are welcome to binge watch everything at your heart’s content!
Can I purchase just the exercise videos (pelvic floor videos, core, etc...)?
Just as your whole body works together to move you through your day, our program works together and is designed as a system. Because of this, we do not allow the program to be broken up. All of the content is designed to work together to have the maximum benefit. For example, having a functional core is important for pelvic floor function and back pain. And the exercise videos we cue things that were discussed in some of the other content, such as alignment and core engagement. You miss the full picture with just some of the content. We do, however, allow for the purchase of just the prenatal program or postnatal program.
I am a pregnant professional (nurse, midwife, doctor, doula, childbirth educator, etc), do I need to education content?
Absolutely! We have many pregnant birth and fitness pros in the program! You will find that the education component we teach goes beyond what is typically taught and we often teach these same principles to professionals. For example, even our pushing positions techniques talk specifically about how each position relates to body alignment, something that we are not commonly taught. Additionally, OSM is not a childbirth education program or a 'virtual doula,' and we highly encourage families to look into a comprehensive childbirth education program and doula care.