Frequently Asked Questions

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General FAQs

What is Get Mom Strong/Strong Like A Mother (SLAM)?

SLAM is a fitness program developed by Get Mom Strong founder Ashley Nowe, a certified pre and postnatal corrective exercise specialist, nutrition coach, mom of 4 and stepmom to 2. The Strong Like a Mother program offers total body workouts that love your core and pelvic floor — with options for every stage of motherhood and any fitness level. Through workouts and nutrition coaching, pregnant and postpartum women can strengthen their core and pelvic floor, build strength and heal diastasis recti, prolapse, incontinence, and pain.

Full SLAM is an all-in-one subscription service which includes multiple programs for varying fitness levels and schedules, which all begin with the foundational program – Core Basics. All programs are included in the full SLAM subscription with term options of monthly, quarterly, or annual plans.

With your SLAM subscription, you have access to the SLAM Get Mom Strong app. It can be downloaded from the Apple or Google Play Store and accessed with a program member’s user credentials.  It includes additional challenges, health tips, recipes and additional programs like SLAM Stretch, SLAM Core and SLAM Nutrition.

SLAM Core is part of the full SLAM subscription, but can also be purchased as a standalone subscription. It is a program of quick core workouts (5-10 minutes) which you can filter by workout intensity, core muscle group, available equipment, and length of time, with pregnancy-friendly options.  The SLAM Core standalone subscription includes Core Basics.

Get Mom Strong has helped over 80,000 women see results and gain functional strength and confidence. Thanks to feedback from this wonderful community, the SLAM programs are always evolving, with new programs and offerings added each year!

Can I try the SLAM program, before committing to a subscription plan?

With a mission to educate and help all moms heal, Get Mom Strong founder Ashley Nowe wants everyone to have the opportunity to try SLAM. There is always a 7-day free trial available on the website at getmomstrong.com.  Get Mom Strong also runs promotions a few times each year to coincide with special events or program launches which provide longer free trials for new members.   Signing up for the newsletter will keep you posted about these promotions at getmomstrong.com/newsletter.

If you decide that the program is not the right fit for you, you will need to cancel your subscription before the end of your free trial to avoid automatic billing.

How much does SLAM cost?

Get Mom Strong offers four SLAM subscription options.

For the full SLAM experience which includes ALL workout programs, SLAM Stretch, SLAM nutrition, health tips, recipes, challenges, and more, you can choose from the following subscription options:

  • Annual: $199.99 USD per year, billed annually (equals $16.67 per month!)
  • Quarterly: $69.99 USD per year, billed quarterly (equals $23.33 per month!)
  • Monthly: $28.99 USD per year, billed monthly

For access to SLAM Core only which includes Core Basics and SLAM Core, you can select the SLAM Core subscription option:

  • SLAM Core ONLY: $9.99 per month, billed monthly

What’s the difference between a full SLAM and SLAM Core subscription?

The full SLAM subscription (which is offered in annual, quarterly or monthly options) gives you access to the full app experience and includes ALL SLAM programs: SLAM Pregnancy, Core Basics, SLAM Bridge, SLAM30, SLAM45, SLAM Advanced – plus all supplementary programs: SLAM Nutrition, SLAM Stretch, SLAM On the Go, SLAM Core – and in-app workout challenges, health tips, recipes, gains and more.

The SLAM Core ONLY subscription grants you access to a partial version of the SLAM app. You will have access to Core Basics and SLAM Core. SLAM Core is a customizable core and pelvic floor workout generator that creates 10 minute or less workouts for busy moms.

Is there a SLAM app?

Yes! The SLAM Get Mom Strong app is available in the Apple App Store and in the Google Play Store, and included with your subscription. After you sign up for your subscription, download the app and use the login credentials you are given at signup.  The SLAM app from Get Mom Strong features every SLAM workout program PLUS additional challenges, health tips, recipes and additional programs like SLAM Stretch, SLAM Core and SLAM Nutrition.

Can I pause or put my subscription on hold?

Life events such as travel, illness, or family circumstances can make it difficult to use the program for a length of time – we get it! In order to pause a subscription, you will need to reach out with your request to [email protected].

We pause subscriptions by canceling them and providing a coupon for the balance of time remaining on your plan. Whenever you are ready to return to the program, you will sign back into the website and enter the coupon code at checkout to apply your accrued days before your next renewal. Your program progress will be restored.

How do I cancel my SLAM subscription for an account I created through the website?

You can cancel your subscription or cancel an automatic renewal at any time before your subscription begins or renews. You will still have access to the program through the end of your trial or subscription term.

To cancel your subscription follow these steps:

  1. Sign in to the website at https://getmomstrong.com/.
  2. Go to the Manage Subscription section of your SLAM Dashboard by clicking on the account icon on the upper right corner of the homepage.
  3. Scroll down the Manage Subscription page to see your “Subscription Details” and click on the “Cancel Subscription” link.

You will receive an automated email confirming cancellation. Please note that your account will still be active until your trial or subscription term expires.

How do I cancel my SLAM subscription which was created through Apple?

To cancel your SLAM subscription created through Apple:

  1. Go to Settings on your Apple device.
  2. Select your name at the top of Settings.
  3. Select Subscriptions.
  4. Cancel your SLAM Subscription.

Please note that your account will still be active until your trial or subscription term expires.

How do I cancel my SLAM subscription which was created through Android/Google Play?

To cancel your SLAM subscription created through Google Play:

  1. On your Android device, go to subscriptions in Google Play.
  2. Select the subscription you want to cancel.
  3. Tap Cancel subscription.
  4. Follow the instructions.

More information about how to cancel, pause, or change a subscription on Google Play can be found here.

Please note that your account will still be active until your trial or subscription term expires.

How do I change my subscription term/plan?

Changing your subscription plan can be completed in the Manage Subscription section of your SLAM Dashboard.

It is not possible to change your subscription term while you are in a trial period without being immediately charged for your chosen plan, but the switch can occur once your trial period has ended or at any time during your current paid subscription. It is to your advantage to upgrade sooner rather than later, because our system will prorate the remaining value on your current plan towards the upgraded plan payment.

Follow these steps to change your SLAM subscription term/plan:

  1. Make sure you are signed in to your account and go to this link: Manage Subscription
  2. Select the arrow next to your current SLAM subscription term. You will be able to see your full SLAM options. You can also choose to switch to the SLAM Core only plan, by selecting that option below the full SLAM subscription section.
  3. Select your preferred subscription term, and “Switch Subscription Type.” You will be able to see your prorated payment at checkout.

How do I edit my payment details for my subscription?

Follow these steps to update your credit card information:

  1. Go to the Manage Subscription section of the dashboard.
  2. Next to “Payment Details,” select “Edit.”

Do I need equipment for the SLAM Get Mom Strong program?

You don’t need fancy gyms or tons of equipment to get fit! To get started, there is a list of what equipment is required or suggested for each program level in SLAM. You can find the equipment needed for each program here: SLAM Equipment.

Looking to purchase the equipment recommended by Get Mom Strong founder Ashley Nowe? You can visit her Amazon shopping list anytime here.

Where can I ask a question about a workout, circuit, or exercise?

General questions can be addressed to customer service at [email protected].

Technical questions about specific exercises can be addressed to [email protected]. In addition to founder and program creator, Ashley Nowe, there is a team of pre and postnatal exercise specialists on the team to answer these questions!

Additionally, the Get Mom Strong Squad Private Facebook Group is an excellent resource for addressing many questions. It is a community of thousands of women supporting women! Note that you must be an active subscriber to join.

Do you sell SLAM gift cards?

Yes, you can purchase a gift card for a subscription at https://getmomstrong.com/gift/. Gift cards do not expire, so can be used whenever the recipient is ready to join the program. Active members can apply gift cards to their SLAM accounts on the Manage Subscription page. Inactive or new members can enter a gift card code by selecting “Have a Coupon/Gift Card?” at registration checkout and then entering the code. Thank you for sharing the gift of SLAM!

Core Basics

What is the goal of this program?

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.

How long is the program?

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.

Are these workouts safe for diastasis recti and/or prolapse?

Yes! The skills you learn in this program are the foundation for EVERYTHING. This program is designed to teach you to manage intra-abdominal pressure—key in healing diastasis recti, prolapse and reducing incontinence. If possible, also see a pelvic floor physical therapist!

Is this program safe for pregnancy?

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.

Is this program safe while breastfeeding?

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.

How many days a week do we workout?

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

How challenging are the workouts?

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.

Do I need cardio in addition to your program?

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.

What equipment do I need?

Here is a list of equipment needed.

How long is the program?

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.

How are the workouts presented?

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 click the Core Basics card in your user dashboard.

Still have questions?

Please email [email protected].

SLAM Pregnancy

Do I start the program from the beginning or go to my week of pregnancy?

Everyone must complete Core Basics. If you have already completed it within the SLAM programming, you can skip the Pregnancy Edition. After Core Basics is completed, head to your current week of pregnancy. Workouts are specifically tailored to each week of pregnancy. The onboarding due date calendar will automatically track your due date and update your dashboard to the appropriate week.

Can I start this program later in pregnancy?

Yes! Everyone can benefit from Pregnancy Core Basics and there are modifications for later in pregnancy. If you haven’t been active prior, ask your practitioner if it is safe for you to start an exercise routine, and start slow by modifying the program to your abilities. The health tips will also help you tremendously no matter your week of pregnancy.

Can I start this program if I wasn’t active prior to pregnancy?

The health tips and Pregnancy Core Basics are excellent for all fitness levels. Be sure to ask your medical professional if starting a new exercise program is safe for you. Each day, you’ll get to choose between a modified, 20-minute workout, or a more challenging 30-40 minute workout. The weekly health tips are great for everyone regardless of fitness experience.

How many workouts are there?

The program starts at week 8 and goes through week 40. Each day you will be given two options: a 20-minute modified workout or a 30-40 minute challenging workout. Each week you receive 3 workouts and a health tip.

What types of health tips are provided?

Contributors include a variety of pelvic floor physical therapists, a doula, OB/GYN, lactation consultant and more. Tips range from what to expect at your prenatal appointments and potty posture to birthing tips and recovery strategies. Utilize the searchable health tip library to easily find information you need.

Will this program help with diastasis recti and/or prolapse?

Every woman will experience diastasis recti to some degree. We can still absolutely be active in trying to mitigate the extent of the diastasis recti and also lay the groundwork for better postpartum healing.

This program very much takes into consideration diastasis recti and prolapse considerations. How you perform an exercise is what determines if it is “safe” or “not safe.” The program walks you through the foundational skills to increase safety during Pregnancy Core Basics. And, with each movement, you are coached on how to protect your core and pelvic floor.

Is it safe with SPD/pelvic girdle pain?

Yes, the program is very mindful of pelvic pain. Most movements are bilateral (both legs), and a great deal of focus is placed on strengthening the stabilizer muscles such as the deep core, pelvic floor, inner thighs and glutes. As always, modify as needed. Be sure to check out the health tip on SPD.

When should I switch from SLAM workouts to SLAM Pregnancy?

It is really up to you! The SLAM Pregnancy workouts begin at week 8 of pregnancy. The beauty of having all the programs in one spot is that you can pick and choose based on how you are feeling!

Is SLAM Pregnancy included with my current SLAM subscription?

Yes! One membership gets you access to the whole continuum of care: Core Basics, SLAM Bridge, SLAM30, SLAM45, SLAM Advanced, SLAM Pregnancy, SLAM Core, SLAM Stretch, and the nutrition guide.

Is there a private Facebook group just for SLAM Pregnancy?

You’ll join the main SLAM page: facebook.com/groups/getmomstrongtribe. Use #slampregnancy when posting so that others can search for your post and connect.

SLAM Bodyweight

What is the goal of this program?

The goal of SLAM Bodyweight is to provide a quick and hassle-free workout option for busy and beginner moms after Core Basics. You will use the skills learned in Core Basics, and will apply this breath and core/pelvic floor work to these sweat-inducing workouts.

How do I know I’m ready for SLAM Bodyweight?

If you have completed all six levels of Core Basics and feel confident in the skills gained during that self-paced program, you are likely ready. Remember to listen and respect your body. Think of all workouts as a template. You can always modify as needed.

Are these workouts safe for diastasis recti and/or prolapse?

There is no one-size-fits-all answer, but in general…yes. SLAM Bodyweight workouts are designed with the “mom core” in mind. 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!

Is this program safe for pregnancy?

If you’re pregnant, you should check out SLAM Pregnancy. SLAM Pregnancy 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.

Is this program safe while breastfeeding?

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.

How many days a week do we work out?

The program is 3 workouts with a weekly tip. You are encouraged to take a walk or try SLAM Stretch on the other days of the week. The programmed rest days give you tips on activities of daily living, nutrition, and mindset!

How long are the workouts?

SLAM Bodyweight is designed to be quick and dirty! All workouts are 20 minutes long.

How challenging are the workouts?

This program is great for those who are more newly postpartum or just starting (or restarting) their fitness journey and have limited time. You will be surprised at how much you will sweat using JUST your bodyweight!

What equipment do I need?

NONE! That’s the beauty of this program. You can opt to add things like resistance bands or light weights if you want to challenge yourself.

How long is the program?

SLAM Bodyweight is 6 weeks and the workouts can be done on your own time.

How are the workouts presented?

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 is follow-along, meaning you will push play and do the workout with Ashley each time.

Do I get access to all the programs when I subscribe?

Yes! You will have access to Core Basics, SLAM Bodyweight, SLAM Bridge, SLAM30, SLAM45, SLAM Advanced, SLAM Pregnancy, SLAM Stretch, SLAM Core, SLAM Nutrition, SLAM Barre and a private Facebook group!

SLAM Bridge

What is the goal of this program?

The goal of SLAM Bridge is to “bridge the gap” between Core Basics and the more intense SLAM30 and SLAM45 programs. SLAM Bridge focuses on rebuilding and strengthening your body with 30-minute total-body workouts that blend strength and cardio. You will use the skills learned in Core Basics, and will apply this breath and core/pelvic floor work to some fun and sweat-inducing total-body workouts.

How do I know I’m ready for SLAM Bridge?

If you have completed all six levels of Core Basics and feel confident in the skills gained during that self-paced program, you are likely ready. Remember to listen and respect your body. Think of all workouts as a template. You can always modify as needed.

Are these workouts safe for diastasis recti and/or prolapse?

There is no one-size-fits-all answer, but in general…yes. SLAM Bridge workouts are designed with the “mom core” in mind. 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!

Is this program safe for pregnancy?

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.

Is this program safe while breastfeeding?

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.

How many days a week do we workout?

SLAM Bridge is a 2 days of work, 1 day of rest cycle. Be sure to check in even on rest days. The programmed rest days give you tips on activities of daily living, nutrition, and mindset!

How long are the workouts?

SLAM Bridge packs it in and makes the most of your time. Workouts are 30 minutes.

How challenging are the workouts?

This program is great for those who are more newly postpartum or just starting (or restarting) their fitness journey. You will get sweaty. You will get endorphins. You will curse me sometimes. But, this program is achievable for most beginners. It is the “bridge” to the more intense SLAM30 and SLAM45 programs.

Do I need cardio in addition to your program?

That is up to you. For most, SLAM Bridge is 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!

What equipment do I need?

Here is list of equipment needed.

How long is the program?

SLAM Bridge is 12 weeks.

How are the workouts presented?

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. 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.

Do I get access to all the programs when I subscribe?

Yes! You will have access to Core Basics, SLAM Bodyweight, SLAM Bridge, SLAM30, SLAM45, SLAM Advanced, SLAM Pregnancy, SLAM Stretch, SLAM Core, SLAM Nutrition, and a private Facebook group!

SLAM30

Who is this program for?

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.

What is the goal of SLAM30?

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!

Are these workouts safe for diastasis recti or prolapse?

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 Core Basics, or go back to SLAM Bridge for less intensity.

Is SLAM30 safe for pregnancy?

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.

Is SLAM30 safe while breastfeeding?

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.

How long are the workouts?

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

How challenging are the workouts?

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

Do I need additional cardio with this program?

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.

What equipment do I need?

Here is a list of equipment needed.

How long is the program?

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.

How are the workouts presented?

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.

Do I get access to all programs when I subscribe?

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

SLAM45

What is the goal of this program?

SLAM45 is designed to take your fitness next level, but to do so safely and progressively. SLAM45 brings all the fun of HIIT, or bootcamp-style classes, but with focus on your protecting and strengthening your core and pelvic floor. While the workouts are total body and progressively more intense, SLAM45 coaches you on core and pelvic floor functionality each step of the way. The program blends strength and cardio, in a fully packed 45-minute sweat session.

How do I know I'm ready for SLAM45?

You’ve completed the following:

1) All six levels of Core Basics.

2) Re-established the mind-muscle connection with your core through pelvic floor physical therapy and/or you’ve completed the Core Basics program.

3) You understand the signs and symptoms to watch for during a workout (coning or doming from the midline of the abs, feelings of pain or pressure in the vagina, leaking, etc.).

4) You have a mindset that allows you to regress an exercise when your body needs it.

Are these workouts safe for diastasis recti and/or prolapse?

There is no one-size-fits-all answer, but in general…yes. My workouts are designed with the “mom core” in mind. That said, everyone is individual and their healing is, too. Head to the program introduction page to watch the “Is this exercise safe?” video. In general, watch for warning signs that your body isn’t managing the workload. 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!

Is this program safe for pregnancy?

Check out SLAM Pregnancy. It is included with your subscription, and is tailored to each week of pregnancy. SLAM Pregnancy brings you workouts for each week of pregnancy, adapting to your changing body. Plus, you’ll receive a variety of health tips from pelvic floor physical therapists, an OB/GYN, doula, and other birth professionals.

Is this program safe while breastfeeding?

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.

How long are the workouts?

Each workout is approximately 45 minutes, and contains a strength, cardio, and core component.

How many days a week do we workout?

SLAM45 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.

How challenging are the workouts?

They are intense, but can be modified. This program was designed to be the “What’s next” for women looking to challenge themselves again postpartum (postpartum is forever!). You can easily modify the intensity level to your abilities by doing fewer rounds, and/or lighter weights. Conversely, you can make it more challenging by increasing the weights or taking fewer rests.

Do I need cardio in addition to your program?

That is up to you. For most, SLAM45 is 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. Make sure to take two legitimate rest days per week, as your body will respond better, recover quicker, and you will ultimately see more gains!

What equipment do I need?

Here is a list of equipment needed.

How long is the program?

The program is 24 weeks.

SLAM Advanced

Who is this program for?

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.

How do I know I'm ready for SLAM Advanced?

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.

How long are the workouts?

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

What equipment do I need?

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

How challenging are the workouts?

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.

How long is the program?

SLAM Advanced in 28 weeks.

How many days a week?

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.

Is this program for home or the gym?

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.

SLAM Elite

Who is this program for?

This is the most advanced SLAM program yet, designed for the athlete mom who has already put in the time and energy to heal her core and pelvic floor.

Do I need to already have experience with barbell work?

Yes. While Ashley does coach you every step of the way on form, lifting technique, bracing and pelvic floor engagement, it is designed for the mom who is familiar with barbell work and looking to take her training to the next level.

Do I need to do other SLAM programs before starting ELITE?

Yes. Minimally you need to have completed Core Basics and at least one intermediate SLAM program (SLAM30, SLAM45, and/or SLAM Advanced). All programs are included with your subscription, so you can work your way through the strength continuum.

How long are the workouts?

SLAM Elite workouts will average 45-65 minutes.

What equipment do I need?

You will need all equipment used in other SLAM programs, plus a barbell, weight plates, bench and squat rack. Here is the full list of required equipment.

How many days per week?

4 days on/1 day rest/repeat.

The workout split follows a more traditional bodybuilding split (alternating between upper and lower body), plus a metabolic conditioning day.

Is the program for home or gym?

This is the most equipment intensive program in the SLAM continuum, so if you are tight on space, a gym is recommended. That said, workouts can be done with the equipment listed here.

SLAM Core

What is SLAM Core?

SLAM Core is a one-of-a-kind quick core workout generator for pregnant and postpartum moms. SLAM Core is TOTALLY customizable.

You enter:

  • Body part you want to work (upper abs, lower abs, obliques, or total core)
  • Fitness level (beginner, intermediate, advanced)
  • Available equipment (or none!)
  • Length of workout (up to 10 minutes)
  • Modifications needed

And SLAM Core generates a custom workout! Alternatively, you can just jump right into the already suggested workout of the day.

How much does SLAM Core cost?

A SLAM Core only subscription includes Core Basics and SLAM Core. When signing up, you can select the SLAM Core subscription option:

  • SLAM Core ONLY: $9.99 per month, billed monthly

You can upgrade to a full SLAM subscription at any time!

What’s the difference between a full SLAM and SLAM Core subscription?

The full SLAM subscription (which is offered in annual, quarterly or monthly options) gives you access to the full app experience and includes ALL SLAM programs: SLAM Pregnancy, Core Basics, SLAM Bridge, SLAM30, SLAM45, SLAM Advanced – plus all supplementary programs: SLAM Nutrition, SLAM Stretch, SLAM On the Go, SLAM Core – and in-app workout challenges, health tips, recipes, gains and more.

The SLAM Core ONLY subscription grants you access to a partial version of the SLAM app. You will have access to Core Basics and SLAM Core. SLAM Core is a customizable core and pelvic floor workout generator that creates 10 minute or less workouts for busy moms.

Is there a SLAM Core app?

All SLAM subscriptions are available on the SLAM Get Mom Strong app is available in the Apple App Store and in the Google Play Store, and included with your subscription. It’s the same app whether you sign up for SLAM or SLAM Core Only, just different permissions.

After you sign up for your subscription, download the app and use the login credentials you are given at signup.

Are these workouts safe for diastasis recti or prolapse?

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 Core Basics if needed (it’s included in your subscription!)

Is SLAM Core safe for pregnancy?

It is generally safe for pregnancy if you have a doctor’s clearance to exercise, and SLAM Core does offer pregnancy modifications. 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.

How long are the workouts?

You get to decide! SLAM Core workouts are super quick, 10 minutes or less. You get to input how long you want to work for.

How challenging are the workouts?

You get to decide! SLAM Core has options for beginner, intermediate or advanced fitness levels.

What equipment do I need?

You get to decide! SLAM Core offers bodyweight and weighted exercises. You enter what equipment you have available (or are interested in using that day) and a workout will be generated for you.

SLAM Barre

What is SLAM Barre?

SLAM Barre is a dynamic workout that combines elements of ballet, Pilates, and strength training into a class that totally transforms the body from head to toe. 

It’s a Barre class without the bar! You can do all of these workouts at home. 

Plus, it’s created by a pre and post-natal corrective exercise specialist so it’s safe for diastasis recti, prolapse and other common postpartum issues.

Are these workouts safe for diastasis recti or prolapse?

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 Core Basics if needed (it’s included in your subscription!)

Is SLAM Barre safe for pregnancy?

SLAM Barre includes pregnancy modifications. 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.

How long are the workouts?

SLAM Barre workouts are 20 minutes long.

How many workouts are there?

SLAM Barre is an on-demand program with 18 follow-along classes that you can do in any order.

How challenging are the workouts?

SLAM Barre is good for any level of fitness.

What equipment do I need?

Here is a list of equipment for SLAM Barre.

Do I get access to all the programs when I subscribe?

Yes! You will have access to SLAM Barre plus Core Basics, SLAM Bodyweight, SLAM Bridge, SLAM30, SLAM45, SLAM Advanced, SLAM Pregnancy, SLAM Stretch, SLAM Core, SLAM Nutrition, and a private Facebook group!

SLAM Nutrition

Will SLAM Nutrition help me lose 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.

Does the program recommend I follow a certain diet?

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.

Is there a meal plan?

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.

Should I track macros?

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.

Does it consider nursing moms?

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

What is Ashley’s nutrition background?

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.

SLAM Stretch

Is SLAM Stretch its own stand alone program?

No, SLAM Stretch is intended to be used alongside your other SLAM programs as a recovery and mobility tool. It is perfect for rest days and post-workout recovery.

Is SLAM Stretch pregnancy-friendly?

The majority of flows do include pregnancy modifications. Each flow that is pregnancy-safe has an icon to indicate that it is safe for pregnancy.

What types of movements are in the program?

SLAM Stretch has it all: yoga, mobility, pelvic floor releases, myofascial release, and meditation.

How long are the flows?

The flows range in time from 10 minutes to 30 minutes. You can use the filter feature to sort flows based on your available time.

Are the flows safe for diastasis recti and prolapse?

All flows are safe for those with diastasis recti and prolapse except the advanced flows. The advanced flows may include back bends, twists and increased intensity.

Are these flows good for beginners?

Nearly all the flows include a beginner and more intermediate options to meet your body where it is at.

Will SLAM Stretch help my hypertonic (tight) pelvic floor?

SLAM Stretch is intended to help teach you to relax and lengthen your pelvic floor. It does not replace pelvic floor physical therapy though. It is great to use in combination with other pelvic health approaches.

Does SLAM Stretch require equipment?

Most of the flows do not require equipment. The myofascial release flows do require a foam roller and/or a myofascial release ball.

Refer a Friend

How do I join the referral program?

The Refer-a-Friend program is available to subscribers who signed up through the program website.  If you are an in-app subscriber, please reach out to [email protected] for assistance with joining the Refer-a-Friend program.  

You can sign up to join the referral program by going to your account menu through the app or the website and selecting the Affiliate Dashboard.  You will be assigned a unique referral link which you can share with your friends.  This will provide them with a 14-day free trial to check out the program.

Is there a limit to how many people I can refer?

There is no limit to the number of people you can refer with your unique referral link.

Can I save up the credits to purchase an annual subscription?

The referral program system will automatically apply earned credits toward an active subscription.  If you are not an active member, your credits can accrue towards the purchase of an annual plan subscription.  Earned credits can be viewed in your Affiliate Dashboard.

Does it matter which plan I am on?

You can join the refer-a-friend program as a member of any of the SLAM subscription plans whether it is a full SLAM subscription or SLAM Core only.

Does it matter which plan my friend chooses?

Your friend can choose any of the full subscription plans or the SLAM Core only plan.  All plans are available to your friend through your referral link.

When will I see the credit on my account?

Any time a friend’s free trial converts to a paid subscription, you will receive a credit on your SLAM account for either $10 (full SLAM) or $5 (SLAM Core).

What happens if my credits exceed my subscription plan cost?

After the credit is applied towards your own SLAM subscription renewal, the remaining credit will rollover towards your next subscription payment.

When will the credit show up in my account?

A credit is applied to your account when a friend’s free trial converts to a paid subscription.

Will the credits be automatically applied to my plan?

Credits are automatically applied to your SLAM account.  You can view your credits in your Affiliate Dashboard in your account settings.

How many credits do I get for each referral?

You will receive one credit of either $10 (full SLAM subscription) or $5 (SLAM Core only subscription) for each customer that you refer who continues the program beyond the free trial period.

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