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 you 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 click the Core Basics card in your user dashboard.

Please email [email protected].

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.

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.

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.

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.

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.

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.

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.

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!

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.

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.

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.

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.

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!

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.

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!

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

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.

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!

Here is list of equipment needed.

SLAM Bridge is 12 weeks.

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.

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

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 Core Basics, or go back to SLAM Bridge 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.

Here 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, SLAM Core, SLAM Stretch, as well as a nutrition guide and a private Facebook group! Hot damn!!

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.

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.

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!

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.

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.

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

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.

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.

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!

Here is a list of equipment needed.

The program is 24 weeks.

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.

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 in 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.

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.

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!

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.

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.

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!)

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.

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.

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

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.

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.

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.

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.

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

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.

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.

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

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.

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