Prenatal Care
Eliminate pregnancy aches and pains while strengthening key muscles for an easier birth
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Postpartum Recovery
Targeting the first few weeks postpartum that are usually overlooked and critical to your healing
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Pregnancy is a beautiful and exciting journey…

and it can come with a slew of challenges.
It is easy to feel like everything’s out of your control.
So you find yourself…

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Searching Google ​

for answers to your newest symptoms—like incontinence, aching joints, or butt pain.

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Worrying about abdominal separation ​

that persists post-pregnancy and how to prevent it.

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Trying to keep up with your old exercise routine

(but wondering if it will prepare you for the unique demands of pregnancy and birth).

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Wondering how to avoid injuries

that pregnancy can cause like vaginal tearing, a prolapsed uterus, or miserable postpartum recovery.

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Dealing with nagging fears

about labor (and secretly worrying that you won’t be strong enough to make it through the birth process).

Stop having those daily freak-out moments

about your body’s ability to handle pregnancy and birth.
Every birth is different, but there is a tried and true way to stack the cards in your favor.

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Sarah Schultz

Take the right steps with

One Strong Mama

Join thousands of women using the leading online program for
pregnancy + beyond designed to prepare the body for the
unique demands of pregnancy, birth, and recovery.

Our one-of-a-kind online program combines functional exercise, strength training, posture + alignment concepts and key educational tools to

Bottom line:

With the right tools, it’s 100% possible to feel strong, sexy, and calm throughout your entire pregnancy – because, even in the hard moments (from first trimester nausea to fourth trimester recovery), you can choose to be in control.

*starting at $27 / 3 months

Everything you need to prepare your body

can be found inside One Strong Mama.

Each time you log in to this personalized hub, we’ll suggest new resources and exercise videos based on where you’re at in your pregnancy. (And, you’ll always have unlimited access to the rest of the content, too, in case you’re ever in a binge-watching mood!)

This isn’t just about doing a million kegels—we’ll show you how to strengthen your pelvic floor and increase your pelvic-floor-yield, so that you can experience an easier vaginal birth (if that’s your choice!) and a faster recovery “down there.”

Support your changing body with simple alignment techniques (plus, protect your back, your round ligaments, and your joints from common aches and pains!).

Get your glow on with these 25-minute, prenatal exercise videos that will help you build key muscles for pregnancy, birth, and postpartum recovery. We offer both yoga / pilates based classes and more functional strength training classes with weights and bands, so there’s something for everyone.

Use our collection of simple tips to manage common prenatal challenges like nausea, restless sleep, and managing daily activities with a changing body.

Strengthen your core muscles and help protect your core from diastasis recti (the abdominal separation that leads to permanent bulging).

Begin the process of core recovery immediately after you give birth. There are things you can and should begin within the first week postpartum to encourage healing, rebuilding, restrengthening and reclaiming of the core system. We walk you through the critical first 6 weeks postpartum and then give you classes that begin at 6 weeks postpartum to built on the recovery process that began immediately after birth.

These classes can be started at 6 weeks postpartum from a vaginal childbirth and 8 weeks postpartum after a cesarean. They focus on core + pelvic floor healing and recovery from childbirth – includes a postpartum “bridge” class to slowly reintroduce more weight based training.

Implement the “Daily 7” recovery plan, use our video series, and complete the postpartum training protocol to support your healing body and restrengthen your pelvic floor. This protocol begins the day after you give birth and takes you through the first 6 weeks of postnatal recovery.

Learn how to give your baby room to move, shift, and get into position, which can help make your birthing process smoother and faster. These tips and moves are started in the third trimester and are also great tools to have in your pocket in case you need them during childbirth!

Ready for your little one to arrive? We’ve got insider tips, tricks, and advice for this period of waiting.

For those of you preparing for a vaginal birth, we’re giving you our signature birth techniques and tried-and-true pushing positions to set you up for a positive birth experience.

Recovering from a cesarean? We’ve got you covered with this jam-packed guide on how to heal quickly (and start feeling like yourself again).

Not sure what to do if you miss a week of workouts? Are you finding an exercise too hard to do? Find the answers to all of the common exercise-while-pregnant questions along with tons of how-to’s and guides related to pregnancy.

This entire program is yours forever, so you’ll be able to use our training materials during your entire pregnancy, during your postpartum recovery process, and for potential future pregnancies—without ever making another payment.

One Strong Mama is here for you

through every stage of your pregnancy and we can’t wait to help you rock it!

You can experience One Strong Mama in one of three ways- each designed to meet you where you are in your pregnancy.

PRENATAL CARE
FOR $177

THE BUNDLE FOR $227

PRENATAL CARE
FOR $177

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Margot Strahl

Meet the two strong mamas behind One Strong Mama

Between the two of us, we’ve birthed seven beautiful babies, worked with thousands of expectant families,
attended hundreds of births, and earned 11 pregnancy- and exercise-related certifications and degrees.
So you could say we’ve been around the block before.

Lindsay McCoy

Born into a family of Labor & Delivery nurses and OB/GYNs, you could say that birth is in my blood. Although I started my career as a general Exercise Physiologist, I shifted into the prenatal space after my own difficult pregnancy (and miserable postpartum experience). I was overwhelmed and exhausted, and felt like my body had been wrecked by the birthing process. I knew there had to be a better way.

Lauren Ohayon

Born into a family of Labor & Delivery nurses and OB/GYNs, you could say that birth is in my blood. Although I started my career as a general Exercise Physiologist, I shifted into the prenatal space after my own difficult pregnancy (and miserable postpartum experience). I was overwhelmed and exhausted, and felt like my body had been wrecked by the birthing process. I knew there had to be a better way.

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Jessica Anderson

One Strong Mama

With One Strong Mama, you’ll be equipped to prepare for all of the challenges
of pregnancy with confidence, strength, and calm.

You’ll feel completely ready to handle the parts of pregnancy that feel hard or overwhelming. Running a marathon takes effort no matter what, but with the right training and mindset it feels doable. Likewise, you can navigate pregnancy with the grounded confidence that comes with smart preparation.

You’ll be empowered to avoid, prevent, or manage common pregnancy-related injuries. From diastasis recti to back pain, you’ll have what you need to heal these issues or bypass them altogether.

You’ll feel completely ready to handle the parts of pregnancy that feel hard or overwhelming. Running a marathon takes effort no matter what, but with the right training and mindset it feels doable. Likewise, you can navigate pregnancy with the grounded confidence that comes with smart preparation.

Here’s what our happy clients are saying inside our OSM Community...

Got questions? We’re here for you.

Check out our FAQ page for answers to common questions, or contact us here.
We can’t wait to hear from you!

Ready to feel strong, confident, and prepared during your pregnancy—start to finish?

*starting at $27 / 3 months

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