Do I need to be 6 weeks+ postpartum to participate in these programs?
No. In The Strong Mom Collective membership there is the 4th Trimester program. This is where you would start if you are 6 weeks or less postpartum. You focus on very gentle and simple movements, posture alignment, breathing exercises, learning how to connect to your core, indirect c-section scar massage, lying in, and skin to skin with your baby(ies). There is no weight lifting going on yet.
The same exercises would be programmed for you if you sign up for the VIP Training membership.
Can I participate in these programs even if I am experiencing pain/symptoms?
Yes! Both the VIP and The Strong Mom Collective programs are appropriate for women/uterus owners who are dealing with symptoms including but not limited to; diastasis recti (abdominal separation), incontinence, heaviness in the vagina, pelvic pain, low back pain, hip pain, or pain anywhere else in the body. All movements and exercises can be modified to minimize any symptoms and to ensure you have a successful workout.
Do I need to have seen or be seeing a Pelvic Floor Physiotherapist?
No it is not mandatory, but I highly encourage seeing one! Even if you are not experiencing symptoms, I think it is important to be aware of how your pelvic floor is functioning because as we progress through our postpartum our hormones change, our baby grows, and we start doing more activities. All this can affect our pelvic floor function.
Can I do these workouts from home?
Yup! These workouts are meant to be done at home so that it is easier to make yourself a priority. That being said, if you are able to go to and enjoy going to a gym, these workouts can also be done there.
How long do the workouts take to complete?
Workouts take anywhere between 15-45 minutes. That includes, the warm up, mobility work, strength training, and a cool down. That being said, you can start the workout and get through as much of it as you can and check off what you completed. You can also let me know in the comments sections if you did 2 sets of an exercise instead of the 3. Taking care of your body and building strength is not all-or-nothing, every rep counts! Also the cool downs can be done at a later time that day, like right before your bedtime. Since it is a great way to decompress from your busy day.
Do I need to have experience with strength training or working out?
Nope. These workouts are for all fitness levels and you have videos for each exercise explaining the movement and form cues.
What equipment do I need to get started?
Click here for the equipment list.
For the VIP membership, I create a personalized program for you that uses the equipment you have access to. I can create a great workout with a mini-band, some cans of tomato sauce, and a bag of rice.
For The Strong Mom Collective, I suggest ranges of weights and resistances for the exercises, so in the end you decide what weight you want to use/use the weights you have access to.
What if I have questions about my workouts or a certain exercise?
You can send me a direct message in the TrueCoach app, you can leave a comment under the specific exercise or at the end of the workout itself. If you are unsure about your form with an exercise, you have an option of recording a video of yourself doing the movement and then uploading it for me.
In the VIP membership, you can do all of the above as well as, we can troubleshoot any questions you may have during our weekly virtual training session.
What if I miss a workout?
You have access to all your past workouts on the TrueCoach app. So if you miss a workout, then you can go back into you ‘Past' workouts on the app and do the workout when you have time. Recovery, strength training, and taking care of our physical and mental selves, is not all-or-nothing. If you do 10 minutes every day or even every other day, that is much better than one workout every 10 days. You could even start a workout and get half way through because your baby woke up from their nap or you don’t have enough energy for the whole thing. Every rep counts.
What if I have to pause/cancel my membership?
I understand things change- jobs, finances, sickness, etc. If you need to pause/cancel your membership I will require 7 days notice, then you will have access to your workouts for a month. Please message me on TrueCoach or email me (anna@right2roamtraining.com). If your monthly payment is scheduled within the 7 day cancellation request, then the payment will be processed as usual and then your membership will be paused/cancelled 4 weeks after.
When your membership is paused/cancelled, your TrueCoach account will be archived and you will not have access to the workouts. You can receive a PDF, with no demo videos/pictures, of all your workouts for $30.
Are refunds available?
No refunds available for the VIP Online Pre and Postnatal Training membership or The Strong Mom Collective.