Feel Strong Like A Mother
Total body workouts that heal your core & pelvic floor.
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A Fitness App to Heal Your Core & Pelvic Floor
You deserve to feel strong - and supported - throughout motherhood. With the SLAM app, you’ll have access to total body workouts, recovery and mobility flows, health tips from pelvic floor PTs, easy-to-follow nutrition guidance and recipes and access to a community of fellow strong moms.
Start Free TrialPrograms For Every Fitness Level & Every Stage of Motherhood
Whether you are pregnant, newly postpartum, or an advanced athlete, Strong Like A Mother (SLAM) has a program for you. Not sure where to start? Take the quiz to find the program for you.
Introducing SLAM Elite
The heavy-lifting barbell program for the athlete mom.
It's perfect for:
- Moms who have completed Core Basics AND at least one intermediate SLAM program (SLAM30, SLAM45 and/or SLAM Advanced)
- Women who have healed their core and pelvic floor issues, and are now ready for all the things
- Athletes who already have experience with barbell work and heavier weight lifting
- Women who are ready to build some serious muscle and test themselves
Start Healing with the SLAM app
Diastasis Recti
Diastasis recti is where the connective tissue between your “six pack” muscles thins and widens. It can leave you looking pregnant even years after your last baby. SLAM helps strengthen your core. Read stories of hope.
See Diastasis Recti StoriesProlapse
Prolapse is where your bladder, uterus, or rectum descends downward because of weakened supportive tissues in the pelvic floor. Don’t worry, thousands of SLAM moms have seen significant improvement! Read their stories and find hope.
See Prolapse StoriesIncontinence
You absolutely don’t have to pee yourself for the rest of time after you have babies. Many women think kegels are the answer, but sometimes they make things worse. Healing incontinence takes a whole-body approach.
See Incontinence StoriesBack and Hip Pain
Back and hip pain is so common for moms, because motherhood is a high demand job and most of us were never taught how to properly activate our core–which protects our spine. SLAM helps you live free of pain.
See Back & Hip Pain StoriesPelvic Girdle Pain
Symphysis Pubis Dysfunction (SPD), known as "lightning crotch," commonly occurs during pregnancy thanks to a shift in hormones, and it can linger postpartum. The antidote? Strengthening and coordinating the right muscles.
See Pelvic Pain StoriesPregnancy
You can stay proactive and be empowered throughout pregnancy with core and pelvic floor-friendly total-body workouts from SLAM.
See Pregnancy StoriesI’ve worked my way up from Core Basics and almost at the halfway point of SLAM Advanced! I’m a c-section twin mama and people are shocked by my ABS?!?!
- Lauren P.
I was very lost not knowing what to do with my very bad DR. Ashley’s workouts and her cues have really changed the way I go about working out, and about thinking of myself.
- Ketsia E.
The best core workout I have ever done! It has worked wonders for my 60 year old body.
- Mary I.
I decided that I was going to take my body back. Did I lose a lot of weight? Sure did. But more importantly, I gained a different outlook on taking care of myself so I can take care of my family (and a lot of muscle as well).
- Alyssa R.
In the thick of mourning my prolapse diagnosis I found your program. You saved me and brought me the tools to empower myself to take control.
- Kristen M.
My OBGYN described my experience as 'delivery yoga'. She said she’s never seen someone breathe a baby out.
- India M.
The best part of intuitive eating is I changed to healthier options, but never deprived myself. I am so grateful for your program.
- Danielle S.
I can laugh/cough/sneeze without peeing (mamas know what I mean).
- Carissa
Your program allowed me to find myself as an athlete again postpartum.
- Danica
Even at my ‘fittest’ pre-kids 7 years ago, I never felt as strong as I do right now.
- Khushali
I am so much stronger in my core, glutes and entire body. And for the first time in my life, my goal is not to get smaller. It’s to gain muscle and get strong.
- Kate Z.
I have a level 3-4 prolapse, that being said I have made it all the way to week 8 of SLAM Advanced!
- Breanna R.
Get Mom Strong helped me gain my confidence back, build a really strong pelvic floor, and also some pretty badass biceps in the process.
- Olive M.
The focus is on growing and not shrinking, which helps my mindset. This program is everything I ever wanted.
- Andrea D.
Looking for Core-Only Workouts to Supplement Your Routine?
Get SLAM Core as a standalone program for $9.99 USD/month.
Customizable core workouts that help with diastasis recti, prolapse, and more.
- Pregnancy & postpartum friendly
- 5-10 minute quick workouts
- With or without equipment
- Customized for the areas you want to work
- Great addition to your cardio or strength training routine
Join Our Community of 80,000+ Moms
Join a community of moms who GET it. The members-only SLAM Facebook group is full of support, encouragement, and coaching to help you reach your goals.
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Meet the Founder: Ashley Nowe
Meet the Founder: Ashley Nowe
I built this program because I WAS BROKEN. I know what it is like not to feel at home in your body, and I vowed to make it my life's work to help other moms heal.
As a Certified Pre and Postnatal Corrective Exercise Specialist and Nutrition Coach, my job is to give you the tools to heal, the confidence to love your new body, and the motivation to keep going.
I'm a mom of four. I know that life gets busy. We put ourselves last too often. Let me help you get strong from the inside...out.
Start Free Trial Read More About AshleyRecognized by the Press
Recommended by Pelvic Floor Physical Therapists
Ashley does not fear monger my patients and she talks about real timelines with direct and appropriate verbiage to help them understand how to get to where they want. Her program is the next step beyond the clinic.
Dr. Kelly Ehlert, Owner Priority Physical Therapy PT, DPT, OCS, COMT, CDNT
Love you for putting out great info and plans for our patients!
Nidhi Sharma, Pelvic Floor Physical Therapist
SLAM programs are exactly what I want my own patients participating in. Ashley is so great at cueing proper core and pelvic floor engagement and function. These programs will get your results in a functional and long-lasting way!
Dr. Becky Allen, Pelvic Floor Physical Therapist and owner of Genesis PT & Wellness
Ashley’s programs are well thought out and progressive for pregnant and postpartum moms. She’s dedicated herself to taking additional coursework above and beyond the normal certification levels, and this sets her training programs apart.
Dr. Sarah Duvall, DPT Creator of the Postpartum and Corrective Exercise Specialist Certification
Our SLAM app has 1500+ 5-star reviews!
Our community loves the experience of SLAM on mobile!
Start Free TrialChoose Your Subscription Level
Any subscription gives you full access to the full SLAM experience, including 9 programs, SLAM Nutrition, health tips and more!
Start Free TrialBest Value
Annual
$199.99
USD
Per Year
$16.67/month
billed annually
Quarterly
$69.99
USD
Per Quarter
$23.33/month
billed quarterly
Monthly
$28.99
USD
Per Month
$28.99/month
billed monthly
Want pricing for SLAM Core only? Check out SLAM Core here.