Program
Frequently Asked
Questions

Core Basics is a straight-forward guide with six workouts that help to restore the mind-muscle connection with the core/pelvic floor. You will receive six follow-along videos, plus tips on how to check yourself for diastasis recti, prolapse, C-section scar mobilization, and other important tips on how to gain functionality in your body.

This program is intentionally designed to be self-paced. When things “click” for one person, may differ from another person. You will work each level until you feel confident, don’t see doming from your core, or pressure or bulging in the vagina, or leaking from the vagina or anus. Always work within your threshold, but keep progressing and challenging yourself. Each of the six levels takes approximately 15 minutes to complete.

Yes! The skills you learn in this program are the foundation for EVERYTHING. This program is designed to teach your to manage intra-abdominal pressure—key in healing diastasis recti, prolapse and reducing incontinence.

If possible, also see a pelvic floor physical therapist!

Yes, it is. However, you might want to check out SLAM Pregnancy. This program has its own version of Core Basics, as well as workouts tailored to each week of pregnancy. And, it was built with the help of a variety of pelvic floor physical therapists, and a variety of other birth professionals.

Yes. There are a couple important things to keep in mind.

1) Your body is still producing relaxin, a hormone that increases ligament laxity and can make you more prone to injury. Be extra cautious and mindful as you work through the program.

2) You need to ensure that you are getting adequate nutrition so that it does not affect your milk supply. Drink plenty of water and eat lots of whole foods.

Final note–you may notice more changes in your healing within a few months of weaning when your hormones regulate again. That said, enjoy this special time. It goes quickly in the grand scheme.

Core Basics is self-paced. A great goal is to do the workout 5 days a week.

These will not be too physically demanding, but they are very mentally demanding. Reconnecting your mind with those often hard-to-find muscles can be frustrating and humbling. Many women have had “backwards” breathing patterns for decades! But please know that it pays great dividends.

While you are in the initial healing phases of Core Basics, please avoid high-intensity activity. Uphill walking is great. It will help strengthen your glutes, provide cardiovascular work, and get you some much-needed endorphins. As hard as it is to be patient, it is important to master the skills of Core Basics before jumping into higher-impact activities. Yes, running is actually very “high-impact”!

Once you build your core and restore that mind-muscle connection, the SLAM programs will give you a great mix of strength and cardio.

Here is a list of equipment needed.

The program is six levels, and is designed to be done at your own pace. Healing and core connection is very individual. For some women, the skills are quickly mastered after only a session or two at each level. For others, it may take a few weeks before each exercise clicks. Remember to be patient with yourself.

Each of the six videos is done alongside Ashley. You will stay on each level until you feel ready to progress.

To access the videos and information after purchase, simply login at getmomstrong.com and then go to Core Basics at the top of the page.

Please email [email protected].

After you have finished Core Basics, SLAM30 is perfect for those who are ready for intensity (i.e. you have completed SLAM Bridge and/or you have a proficient baseline of fitness), but are strapped for time. All workouts are 30 minutes long and maximize strength and cardio gains while being mindful and healing for the core and pelvic floor!

It is beneficial for women still healing diastasis recti and prolapse.

The goal is to get you strong as heck, continue healing your core and pelvic floor, and to get you done and done in 30 minutes or less!

Generally, YES! That’s what the program is designed to help. But, there is no one-size-fits-all answer. That said, everyone is individual and their healing is, too. Watch for warning signs that your body isn’t managing the workload and always modify as needed. Doming from your abs, feelings of pain or pulling or a heaviness in the vagina, and/or fecal or urinary leaking are all signs your body isn’t ready for that particular movement…yet! You can always repeat <a href=”/core-basics-program/”>Core Basics</a>, or go back to <a href=”/slam-bridge-program/”>SLAM Bridge</a> for less intensity.

It is generally safe for pregnancy if you have a doctor’s clearance to exercise. However, you might want to check out SLAM Pregnancy. This program is tailored to each week of pregnancy, bringing you customized workouts, plus a variety of health tips from a variety of pelvic floor physical therapists, an OB/GYN, doula, and other birth professionals.

Yes. There are a couple important things to keep in mind.

1) Your body is still producing relaxin, a hormone that increases ligament laxity and can make you more prone to injury. Be extra cautious and mindful as you work through the program.

2) You need to ensure that you are getting adequate nutrition so that it does not affect your milk supply. Drink plenty of water and eat lots of whole foods. Final note–you may notice more changes in your healing within a few months of weaning when your hormones regulate again. That said, enjoy this special time. It goes quickly in the grand scheme.

SLAM30 combines strength and metabolic conditioning to get you strong in only 30 minutes.

These workouts definitely bring the heat. If you are more newly postpartum or newer to fitness, check out SLAM Bridge.

That is up to you. For most, the SLAM programs are plenty! There is a combination of cardio and strength training. Workouts are total body. That said, if you enjoy a cardio activity such as running or cycling, you can certainly incorporate that into your fitness routine. Please take at least two rest days each week!

I do recommend walking about 30 minutes daily if possible. It is great for muscle recovery, and stress relief.

<a href=”/equipment/”>Here</a> is a list of equipment needed.

SLAM30 is 12 weeks. We follow a 3 days on/1 day rest schedule. Check in on rest days, too, though. There are lots of helpful tips to help you get the most out of the program.

Once you are a member, you will simply log in at getmomstrong.com. You will then click on the workout program of choice. The dashboard saves your place and tracks your progress.

Each workout circuit comes with a series of videos teaching you EXACTLY how to perform the move and safely engage your core and pelvic floor. If the workout is for a certain number of reps, you will watch the tutorial videos and then complete the circuit on your own (not a “follow along”). If the circuit is for time, Ashley will often do the workout “alongside” you. The reason is, when a workout is for reps, you need to do it on your own to respect your own pace, and to watch your body and tune in with your core. When the workout is for set time, you can still respect your pace and do it alongside Ashley.

Yes! You will have access to Core Basics, SLAM Bridge, SLAM30, SLAM45, SLAM Advanced, SLAM Pregnancy, as well as a nutrition guide and a private Facebook group! Hot damn!!

This program is next level! You’ve completed Core Basics, and SLAM45, and now you are ready to progress to more challenging and less modified movements. This program has a similar feel to SLAM45, but the workouts are more intense. Challenge your body in a way you didn’t think possible.

1. You’ve completed Core Basics and SLAM45.
2. Your breathing and core engagement is becoming “second nature.”
3. You can hold core engagement for longer periods of time without bearing down.
4. You feel ready to incorporate some more jumping, flexion, and fully prone movements back into your routine.

Workouts are 45-60 minutes and contain a mix of metabolic conditioning, strength training and core-specific work.

You will use the same equipment that you used in SLAM45, plus a medicine ball. Here is the list of the equipment.

These workouts are hard. Listen to your body, and only progress as you are personally able. The goal is to take you right to your individual threshold, but to work there–safely.

SLAM Advanced is 28 weeks.

SLAM Advanced is designed to be three days of work, with one day of rest. Every fourth day is a rest day. You can tailor the schedule to meet your individual needs.

Either! You can complete the program with minimal equipment at home, but you can also do it in the gym. The program uses dumbbells, but you can use a barbell if you have access to one and want to increase your weight.

This is not the goal of the program. Might you lose weight? Sure. However, the program encourages you to focus less on the scale and more on how you feel. SLAM Nutrition helps you simplify nutritious eating so that you can get off the yo-yo diets and fuel yourself for success.

Diet culture hasn’t gotten you anywhere to date. Why not try a different approach? SLAM Nutrition helps you heal your relationship with food. Learn to fuel your body from a place of love and not punishment. SLAM Nutrition takes you through small, attainable steps that snowball into big success—without the deprivation and strict rules.

There is a sample meal plan within the guide, but this is just meant to be a template. The program does not tell you exactly what and when to eat. Why? Because that won’t set you up for long term success. The program gives you meal strategies, so that you learn to simplify meal time, listen to your body, and heal your relationship with food.

Nope! Measuring every bite of food you consume is restrictive and not helpful long-term. If you want to track your calories/macros for a week or two to get a sense of your baseline consumption, that is okay. Long term success is dependent on shifting habits, tuning into hunger cues, and healing your relationship with food and diet culture.

Absolutely. The program touches on fueling your body while nursing to keep supply maximized.

Ashley is a certified Nutrition Health Coach through the Institute for Integrative Nutrition. She is not a registered dietician. If you have greater health or medical concerns, please consult a registered dietician.