Prenatal CareEliminate pregnancy aches and pains while
strengthening key muscles for an easier birth
Staying comfortable and active my entire pregnancy was priceless. What surprised me was
stuck with me postpartum. Even when I ended up with a baby that
always needed to be held!
Take the right steps with
Our one-of-a-kind online program combines functional exercise, strength training, posture + alignment concepts and key educational tools to
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.
You can experience One Strong Mama in one of three ways- each designed to meet you where you are in your pregnancy.
*recommended for anyone past 37 weeks pregnant
Give the Gift of OSM
Help make pregnancy easier for the
pregnant people in your life.
I'm so grateful for the One Strong Mama program, it helped make my 3rd pregnancy the most comfortable yet. This program helped me find ways to prevent further diastasis recti that I had experienced before, as well as find ways to adjust daily movements practices to continue to feel strong all the way through birth and postpartum. As a prenatal yoga instructor and social worker, I appreciated Lindsay and Lauren's focus on mindful movement, alignment, as well as their inclusiveness of all the ways we give birth.
Between the two of us, we’ve birthed seven beautiful babies, worked with thousands of expectant
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.
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.
As an internationally recognized Yoga & Pilates instructor, I’ve been teaching movement and training teachers for over twenty years. But after sustaining a severe injury (and learning to heal my own body— even though all my doctors recommended surgery!), I began to focus my practice on the intersection of exercise science and recovery-based training. Pretty fancy stuff ;)
I had such an amazing experience with One Strong Mama and would highly recommend to everyone. Not only did it help prepare me physically, but also helped me process emotionally while preparing for my vbac. I was able to have such an easy birthing time as well as recovery postpartum thanks to the movements/exercises I learned.
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 don’t have to cross your fingers and hope that you’re strong enough to make it through your birth. You’ll feel in tune with your strong body and the entire birth process, and you’ll have the tools you need to approach each moment with grace instead of fear.
Ready to feel strong, confident, and prepared
during your pregnancy—start to finish?