Navigation

One Strong mama

Prenatal Care

Eliminate pregnancy aches and pains while
strengthening key muscles for an easier birth
One Strong mama
Postpartum Recovery Targeting the first few weeks postpartum that are
usually overlooked and critical to your healing
One Strong mama
Lifetime Access You will have access to all
updates and new content
- forever.

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…

Searching Google for answers to your newest symptoms—like incontinence, aching joints, or butt pain.
Worrying about abdominal separation that persists post-pregnancy and how to prevent it.
Trying to keep up with your old exercise routine (but wondering if it will prepare you for the unique demands of pregnancy and birth).
Wondering how to avoid injuries that pregnancy can cause like vaginal tearing, a prolapsed uterus, or miserable postpartum recovery.
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.

Staying comfortable and active my entire pregnancy was priceless. What surprised me was how it stuck with me postpartum. Even when I ended up with a baby that
always needed to be held!

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

  • Keep you strong - without creating stress, damage, or tension in your pregnant body
  • Help you build key muscles for birth and recovery (and learn how to smoothly transition into postpartum life).
  • Give you the confidence to...enjoy pregnancy! Instead of stressing over it.
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.
One Strong Mama

Everything you need to prepare your body

can be found inside One Strong Mama.

Mama Central

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!)

Smart Pelvic Floor Training

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.”

Alignment Guides

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

Pregnancy Exercise Videos

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.

Lifestyle Ideas

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

Core Preparation

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

Core Recovery

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.

Postpartum Exercise Videos

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.

Immediate Postnatal Recovery protocol

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.

Advanced Baby Positioning

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!

What To Do When You’re Overdue

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

Birthing Techniques Training

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.

Cesarean Recovery Guide

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).

Support Center

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.

Lifetime Access

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.

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

PRENATAL care $177 ON SALE FOR $159
  • Mama Central
  • Smart Pelvic Floor Training
  • Alignment Guides
  • Pregnancy Exercise Videos
  • Lifestyle Ideas
  • Core Preparation
  • Core Recovery
  • Postpartum Exercise videos
  • Immediate Postnatal Recovery protocol
  • Advanced Baby Positioning
  • What To Do When You’re Overdue
  • Birthing Techniques Training
  • Cesarean Recovery Guide
  • Support Center
  • Lifetime Access
THE BUNDLE $227 ON SALE FOR $199
  • Mama Central
  • Smart Pelvic Floor Training
  • Alignment Guides
  • Pregnancy Exercise Videos
  • Lifestyle Ideas
  • Core Preparation
  • Core Recovery
  • Postpartum Exercise videos
  • Immediate Postnatal Recovery protocol
  • Advanced Baby Positioning
  • What To Do When You’re Overdue
  • Birthing Techniques Training
  • Cesarean Recovery Guide
  • Support Center
  • Lifetime Access
POSTPARTUM RECOVERY $77 ON SALE FOR $67
  • Mama Central
  • Smart Pelvic Floor Training
  • Alignment Guides
  • Pregnancy Exercise Videos
  • Lifestyle Ideas
  • Core Preparation
  • Core Recovery
  • Postpartum Exercise videos
  • Immediate Postnatal Recovery protocol
  • Advanced Baby Positioning
  • What To Do When You’re Overdue
  • Birthing Techniques Training
  • Cesarean Recovery Guide
  • Support Center
  • Lifetime Access

*recommended for anyone past 37 weeks pregnant

One Strong Mama

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.

Margot Strahl

Meet the two strong mamas behind One Strong Mama

Meet the Leading Ladies

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

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.

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 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.

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

One Strong Mama

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!

Read FAQ’s
One Strong Mama

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