When can I start returning to the gym after my baby?

Rebuild Your Strength and Confidence Postpartum

Rebuild your strength and confidence with our MOM STRONG postpartum training, designed to support you in your unique recovery journey. Our program focuses on rebuilding a strong foundation, improving core stability, and prioritizing pelvic floor health—empowering you to thrive in motherhood without the pressure of ‘bouncing back.

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Stop ‘Bouncing Back’—Start Rebuilding Your Body the Right Way

  • Overwhelmed by the demands of caring for their baby, making it difficult to find time and energy for exercise.

  • Fear of injury or worsening symptoms like back pain, incontinence, or prolapse from doing the wrong exercises.

  • Not feeling like themselves anymore and dealing with the emotional side of physical changes.

  • Struggling with postpartum mood changes or feeling disconnected from their body.

  • Seeking a sustainable fitness plan that builds strength, endurance, and confidence over time, without focusing on quick fixes or “bouncing back.”

Hey I’m Sam, The founder of THE MOM MOVEMNT

I’m a Registered Holistic Nutritionist, an ACES Certified Personal Trainer and I also hold my CrossFit Level 1 Certification. I’ve been actively involved in the fitness and wellness space for close to ten years and have a past history of also teaching Spin, TRX, Strength and Cardio classes and bootcamp

In 2022, when I got pregnant, I wanted to continue doing what I knew - being active. Despite all the formal education under my belt and multiple years in the industry, I quickly realized that there wasn’t much clarity in the information around pregnancy and the postpartum period for active women.

Rebuild, Restore, and Thrive: The Benefits of Postpartum Strength Training

See how our MOM STRONG training system is right for you!

Improves Physical Recovery

Specifically designed to support your body’s recovery after childbirth. By focusing on strengthening the core, pelvic floor, and stabilizing muscles, our program helps repair and rebuild the areas most affected by pregnancy and delivery. Whether you’re dealing with diastasis recti, pelvic pain, or simply looking to regain your pre-pregnancy strength, our training method ensures that each movement is tailored to your current physical needs. Gradual, intentional strength training promotes faster healing, improves posture, and helps restore muscle tone, allowing you to feel stronger, more stable, and ready to take on the demands of motherhood with confidence.

Safely lose baby weight

Supports safe and sustainable weight loss, especially for breastfeeding moms. We focus on building strength, increasing metabolism, and improving overall fitness, while ensuring that your body receives the nutrients it needs to support breastfeeding. Rather than promoting rapid weight loss, our approach prioritizes gradual, healthy changes that allow your body to heal and recover while still providing nourishment for your baby. By combining strength training with a balanced approach to nutrition, we help you lose weight at a healthy pace, ensuring your energy levels stay high and your milk supply is supported, all while working towards your long-term wellness goals.

Restore Energy levels

Helps restore energy levels by improving overall fitness and well-being. Postpartum fatigue is common, especially for new moms balancing the demands of caring for a newborn, but exercise can be a powerful tool to combat tiredness. Through targeted strength training, we help boost circulation, improve sleep quality, and reduce feelings of exhaustion. Regular physical activity increases the release of endorphins, naturally lifting your mood and providing you with more energy throughout the day. By building strength and improving stamina, our program helps you regain your vitality, making it easier to manage daily tasks and enjoy your motherhood journey with renewed energy.

Ready to Begin Your Journey?

  1. Book your Initial Call

Start your journey with a free 15-minute initial call where we’ll discuss your goals, answer any questions related to your pregnancy and fitness needs.

2. We will get to work

Once you decide to work together, the first step is completing an initial intake form to help me understand your goals, fitness level, and any specific needs or concerns. From there, I’ll create a personalized training plan designed to support your pregnancy journey safely and effectively. We’ll schedule your training sessions at times that work best for you, ensuring flexibility and consistency. You’ll also receive ongoing support, guidance, and adjustments to your plan as your pregnancy progresses, so you always feel confident and empowered every step of the way.

During our time at the gym, we’ll focus on exercises that prioritize your pelvic floor health, ensuring a strong foundation for both pregnancy and postpartum recovery. All movements are baby-safe and tailored to your current stage, helping you build and maintain strength while staying comfortable and confident. Whether it’s improving posture, enhancing mobility, or preparing your body for labor, every session is designed to keep you feeling strong, supported, and in control.

3. Start sweating

“Fuel Your Body for CrossFit and Parenthood.”

"Being a busy professional and a new parent, sometimes what is best for you often falls behind what is easiest. I worked with Sam to create a customized nutrition plan to supplement my CrossFit training and fit into my crazy schedule. Her deep understanding of how nutrition impacts and is impacted by everything (sleep, hunger, recovery, energy, digestion and stress) was impressive, but her ability to easily incorporate her recommendations into my daily routine was what I appreciated most.”

LISE-ANNE MACK

“A Safe, Intentional Return to Fitness After Baby.”

"I returned to the gym without too much thought on how my body changed postpartum. I was fortunate to have Sam by my side! Her in depth understanding of anatomy, pregnancy, recovery postpartum and unwavering compassion made my return an intentional, mindful and safe one. I'm very grateful for her expertise."

Sarah Campbell

“Tailored Support Every Step of the Way—From Pre-Pregnancy to Delivery.”

"I started training with Sam pre-pregnancy. During my pregnancy, Sam made sure to meet me where I was (and needed to be) and because she knew what I was capable of she also knew how hard to push me and when to not push at all. I cannot speak highly enough of Sam or recommend her more. I trained in both a private setting and in a class setting right up to my delivery date and it was the best thing I could have done for myself (and my baby too)."

ROSA MATTIA

Your Strong, Empowered Pregnancy Starts Here—Book Today.

Take the first step toward your personalized fitness plan with a free 15-minute discovery call. We’ll discuss your goals, address any questions, and create a roadmap for your training tailored to your pregnancy journey. No pressure, just a chance to explore how we can work together to achieve your best results!.