Join our trusted Postpartum Fitness program, designed exclusively for Moms.Â
A 12 week foundational program that repairs, restores, and rehabilitates your postpartum body. Mountain Mom Strong bridges the gap between physio and return to fitness & sport.Â
Research indicates that pelvic floor and postpartum rehabilitation involve much more than just Kegels and traditional core exercises. It’s essential to reconnect your breath, pelvic floor, and core to the entire body. Strengthening your glutes and posture, focusing on balance, and gradually reintroducing impact are crucial steps in the process.
Having a strong pelvic floor doesn’t automatically mean you’re healed or ready for all activities. It’s possible to experience pain, incontinence, or injury risk even with a strong pelvic floor.
First, you need to establish a connection between your pelvic floor, breath, core, and the rest of your body. Once you achieve that, you can build the strength needed to correct any dysfunction. This approach will leave you stronger than before and ready for all activities.
It’s Time to Reconnect. Together you can come back even stronger than before.Â
Imagine...
Imagine you felt confident moving your body again.Â
Imagine you had no pain in day-to-day activities.
Imagine you knew exactly how to heal and restore your body. Â
Imagine you fell in love with your body again.
You can.
I am here to help you.
SaraÂ
Postpartum Foundations
Slow is Fast when recovering from birth, no matter how your child entered the world. In this 6-week program, you will learn to move with intention and reconnect with your core, strengthening your body from the inside out. We’ll begin with breathwork and gentle mobility exercises to restore your breathing patterns and reconnect your diaphragm to your pelvic floor. The focus will be on activating your pelvic floor, deep core, and glutes, establishing a strong foundation for your recovery. This program is designed to start on day 1 with breathing exercises and light mobility in bed, followed by gentle reconnection back to the pelvic floor, core and glutes.
Let's Get Started!Postpartum Return to Sport
Having established a solid foundation in "Postpartum Foundations", it’s now time to strengthen your body with fundamental movements, increase mobility and slowly reintroduce impact. Over 6 more weeks our focus will be on progressive full-body exercises that prioritize your pelvic floor and core while addressing diastasis recti, incontinence, and preventing future injuries. Together, we’ll work to correct any dysfunction from pregnancy and bridge the gap between physiotherapy and a return to sports and other activities. You’ll leave feeling more confident and ready to engage in your regular routines. If you’ve completed the online or in-person Foundations program or spent significant time with a pelvic floor physiotherapist, you can jump straight into Postpartum Return to Sport & Exercise.
Join the MMS Fitness Collective!
Mountain Mom Strong Membership PricingÂ
Choose the plan and program that works best for you!
The Mountain Mom Strong Fitness Collective
When you join Mountain Mom Strong, you gain access to an On-Demand program designed to support you through your Prenatal, Postpartum and Beyond fitness journey. The time before and after birth can be overwhelming and emotional. Let us take the guesswork out of how to prepare, rehab and regain your strength.
On-Demand Fitness Classes
Access anytime anywhere,
from home or on the go!
Purposely Built WorkoutsÂ
Mobility & strength training
for year-round activities.
Yoga & Meditation Classes
Calm your mind and stay grounded
throughout your fitness journey.
Weekly Live Virtual Classes
Workout with Sara, Mountain Mom Strong Founder, Kinesiologist and Fitness Trainer.
Access to the Mountain Mom Strong Fitness Collective Community
Share stories with other Moms, ask for support and feel connected.
Schedule Workouts directly in the AppÂ
No set schedule here! Choose the time and place that works best for you!
Reconnect to your Pelvic Floor, Heal and Restore
Resources and Educational Content
provided by Sara.
Working Toward Returning to Sport
Remember Slow is Fast;
build your foundation first.
Seasonal Fitness Challenges
Join other Moms along their Postpartum journey and participate in safe, fun challenges.
Group Postpartum Fitness Classes
Mountain Mom Strong also offers in-person postpartum classes in Whistler, Canada. Join a vibrant community of like-minded mothers and explore one of our seasonal programs designed specifically for new moms starting from 3+ weeks postpartum. It's never too late to begin. Â While participating in group classes, you'll also enjoy the added benefits of our on-demand app for a comprehensive fitness experience
Learn More!Your body will thank you, give this class a try
Core Connection: In Week 3 we move out of the bed and onto the floor as we progress our connection to the core, find our glutes and start to hinge at the hips (20min)
Love From Our Moms
Find out what Mountain Mom Strong is all about from the creator Sara Niblock and past program participants.
Courtney
"Mountain Moms Strong is a must for any new Mother or individual dealing with incontinence or a weakened pelvic floor. This program was nothing short of life changing for me, it turns out that I was breathing backwards (yes that is a thing) and bearing down constantly all day causing a lifelong battle with incontinence."
Genevieve
"I had to trust the process and learn that slow is fast. That athlete brain had to be shut down so many times and I am beyond thankful that Sara got on my path to remind me of that and help me walk all the baby steps towards a stronger return to my prior hyperactive lifestyle. I now am pushing my limits again mountain biking, and feeling stronger and stronger."
Marlee
"I really enjoyed this program. It made me focus on slowing down and getting back to the basics to train my post pregnancy body how to move and breath before jumping into the workouts and activities that I am used to. I feel like I am stronger than I would have been otherwise. I am Much stronger in my deep core (maybe even stronger than pre pregnancy)."
Ready for the next phase of your fitness journey?
Explore our Beyond program
Breathing is Your Foundation
The number #1 thing you must master to heal your core!
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