The MommaStrong Way
Want to know more about MommaStrong? No more reading, just watch the video and get a feel for the program.
Becoming a mother is one of the biggest transformations women go through in their life, both emotionally and physically. It can be amazing and overwhelming at the same time. You can be left feeling like—what the what is happening?!?
MommaStrong is a fitness program engineered to teach you about your body and how to gain strength from the inside out. Every day is a new adventure with new problems to tackle and new victories to celebrate.
MommaStrong works to bring the right workout to you at the right time. It recognizes that everyone has unique needs every day throughout motherhood. Some days you get a full night's sleep and are ready to take on the world, other days, not so much.
And don’t expect to just get a series of workouts. You will also learn about your anatomy and why it does what it does. Admittedly, we do have some interesting ways of describing the different parts of the anatomy. The hooha, the runway, your flashlight. Don't worry you will get the hang of it. With a bit of fun and alot of consistency, you will begin to understand your body and be empowered to take care of it. We hope you will join us and share this sometimes ugly but always amazing journey.
We have four unique programs to address specifically where you are in your adventure of motherhood. All programs are included for only $5/month.
This is a comprehensive program that meets you where you are in your pregnancy. Whether you have that elusive "glow" and mojo or more of the norm—beached whale status with cankles, we have your back (and your belly). MommaStrong will help you make sure you become the strong Momma you are more than capable of being. Momma-To-Be goes like this:
1. Do your Basic Training.
You'll go through the Get Started Program to get familiar with MommaStrong and some of the lingo and then do a quick "basic training" to dive a little deeper into the MommaStrong method...
2. Stick it out each day.
Each day you'll do a new Daily 15. These 15-minute, low intensity interval workouts are specifically created for Momma-To-Bes.
3. Enjoy oodles of "Recovery Planning" education and strength building.
You'll be prepared for what comes immediately after birth and plan for things like postpartum depression, spouse/partner support, diastasis recti prevention and c-section support.
4. Get instant relief with our famous "Fix Me" sessions.
These focus on all the areas that can go wrong or cause you pain while you are growing a beautiful human.
This program focuses on what happens right after birth from 0–2 months postpartum. You are probably a little confused (and a lot sleep deprived) about what you should be doing during this time. Strange things may have happened to your body that no one ever told you were even possible. But our main focus is how to counteract the daily dysfunctional movement patterns in those early weeks. How can we help postpartum mommas heal fully when most of their day AND night is spent bent forward and hunched over? We are basically training like extreme athletes in the worst movement patterns ever! Then add in hormones, sleep deprivation and a busy modern life without enough support. AND THEN add the palpable pressure to be cute, sexy or fit within months of expelling a tiny human from your body. Ahem, Whew. Mommas need specialized programs for the first 8 weeks. The Hazy Days program is just the ticket. Here is a rundown of what is offered:
1. For Mommas who are 0-8 wks postpartum, you'll dive into 5 minutes a day.
We will help you safely do all the things your body needs in order to recover the way you deserve. All you have to do is show up and we take care of the rest. Including:
2. Separate tracks for C-section/Complicated Births and Vaginal/Uncomplicated Births.
We make it possible for every woman no matter what type of birth you experience to begin healing directly after birth. We mean Day 1. Through simple breathing methods and safe ways to reconnect with your body we prepare you for your fourth trimester.
3. A hefty postpartum “tool kit” with resources like PPD/PPA help, troubleshooting partner negligence, suggested baby and momma gear, and much more.
We know that you prepared for pregnancy and childbirth but you may have underestimated your needs in the fourth trimester. Let us help connect you to the right resources during this time.
4. Focus on repetitive functional movements to counteract all the dysfunctional movements.
Most fitness programs for new moms focus on building strength and getting your body back. We take a different approach. We know that there is not a single workout that you can do that will prevent the wear and tear of the fourth trimester. So instead, we find ways to help you take care of yourself in the midst of this important time.
This program focuses on beginning to build strength after 8 weeks postpartum. You are probably a little confused (and a lot sleep deprived) about what you should be doing during this time. But don't worry. MommaStrong will help you work through any areas that need your attention. New Momma goes like this:
1. For Mommas who are at least 8 wks through 1 year postpartum. You'll dive into 15-minutes-a-day for the next 2 months.
We will help you safely do all the things your body needs in order to recover the way you deserve. All you have to do is show up and we take care of the rest.
2. After finishing your Intro: Jump Start videos you can start building strength in our Build program: Core Camp. Then you will move on to the New Momma Daily 15.
These are Daily 15-minute High Intensity Interval Training workouts that will help you rebuild your strength the right way and keep you strong as you continue to transition to life with a new babe. There you will stay for at least 2 months, at which point you'll head over to the Momma program.
3. Enjoy oodles of bonus material.
Learn how to babywear, stand tall, and breastfeed in ways that support your physical recovery and strengthening.
4. Get instant relief with our famous "Fix Me" sessions.
These sessions focus on all the areas that can go wrong or cause you pain while you are attempting to feel human again. From Diastasis Recti to Prolapse to Incontinence to Shoulder pain. There's no reason to hurt more in motherhood.
This is the standard program for all the Mommas. It is for those mommas who are just beginning again or for those mommas who have been successfully working out but are struggling with an injury or even the mommas who just can't find the right program to stick with. This is your stop. It goes like this:
1. The Basics
If you haven't done MommaStrong before you'll do the Intro: Jump Start. Where you'll learn the MommaStrong lingo and moves.
2. Then, you are off to Home Base: 2-week intensive (only 15 minutes a day).
Home Base will get every momma ready for the hard stuff to come. This way, you can get strong for the long haul, while also getting rid of pesky pain that usually sidelines you from life and exercise.
3. Voila, then you are in the Daily 15!
This is a 15-min high intensity interval workout series that is ongoing and new each day. You'll also get some life lessons thrown in here and there. And, we make sure all your needs are met, with both high impact and low impact options always available.
4. Enjoy oodles of extra courses.
We have everything from "Glute Reboot", to a specialized "Love the Pooch" program, to "Don't Be A Pisser."
5. Get instant relief with our famous "Fix Me" sessions.
They cover just about every area you can injure: shoulder, lower back, knees, heels and so much more. What we have found is that sometimes the problem isn't the problem after all. See there is one of those life lessons. Explore your body with us and find specific sessions to address the issues you are facing every day.
With your membership, you also get access to live Q&A sessions and amazing support in our closed Facebook group. And if you are feeling really brave and strong you can find a buddy and/or sign up for daily inspirational emails (we promise they will be short and sweet, but we can't promise they won't be cheesy sometimes).
Courtney Wyckoff is the founder of MommaStrong. She is a Certified Personal Trainer and Corrective Exercise Specialist, with 16 years experience in the field of fitness, nutrition, and injury prevention/treatment. She has been working exclusively with pre- and postnatal women for the last 9 years, which has allowed her the opportunity to see how seldom women in this country get the sort of support and information they need to truly re-integrate their core, nervous system, and biomechanical performance after childbirth. Her programs for core rehabilitation have been featured in Shape magazine, NPR, Parents magazine, and are vetted by leading physical therapists in this field.
" I was having a really hard time trying to fit exercise into my day. I was hesitant at first but then I signed up and loved it. I do it first thing in the morning when no one is up to bother me or ask me a million questions! It's my tiny bit of "me time" before the morning craziness. I really love the motivation Courtney gives, her honesty, realness, and hilarity to this thing we all have in common but experience differently. She makes me laugh daily and I look forward to my workouts. Her message that motherhood is messy but we can still take care of ourselves, even in the midst of the chaos of life, and that it can be done in the same setting as my own makes it much more motivational then some fake studio where the person barely breaks a sweat or gets winded! It is so empowering and makes it all the more meaningful in every way. "
"I was having a really hard time trying to fit any exercise into my day. I was a little hesitant at first but then I figured, it was really affordable so I signed up. I do it first thing in the morning when no one is up to bother me or ask me a million questions! It's my tiny bit of "me time" before the morning craziness. I really love the motivation Courtney gives, her honesty, realness, and hilarity to this thing we all have in common but experience differently. Her ongoing message that motherhood is messy but we can still take care of ourselves, even in the midst of the chaos of life, and that it can be done in the same setting as my own makes it much more motivational then some fake studio where the person barely breaks a sweat or gets winded! It is so empowering and makes it all the more meaningful in every way. "
"Mommastrong has helped me build strength and real fitness. What I didn't realize initially, was how important my daily fifteen minutes with Courtney would be when my favorite grandmother started the slow process of dying. Courtney's reminders to show up and win ugly have helped me so much with the grieving process and help me keep going even though I often want to crawl into my bed and cry. I can manage to set aside my grief for fifteen minutes of self care with an amazing, understanding and honest cheerleader. And since I am showing up for that tiny nugget of my day, I'm also showing up more in life. I'm playing with my kids instead of crying on my couch. I'm enjoying being able to move so that as I age I can continue to be vital and show up in my own life, and the remainder of my grandmother's. I am losing someone dear, but I am not quitting myself. "