Stephanie W.

Diastasis Recti

This is so out of my comfort zone but I’m doing it anyways. I never wanted to get my “pre-baby body” back because I have never felt strong or fit. Having kids pushed me to a new level of pain and discomfort in my body that led me to do this program. In hindsight the kiddos were the catalyst that brought me home to me. I have a long way to go but so grateful to feel strong for the first time ever. These are a little under 2 years apart. It’s been a slow fruitful journey with no intense dieting and a lot of grey area. I just wanted to express this and hopefully give hope to others. Also a fun fact my mermaid tattoo hasn’t made an appearance since I was 18 lol.

"I’ll also add that it healed my huge separation and lower back pain."

Today is my 15th sobriety birthday and I want to share some gratitude for SLAM. I have worked a lot on my spiritual and mental health but struggled physically. I have never been able to work out and stay consistent before finding slam back in 2022. I have repeated SLAM 30 since then and just increased weights. It’s all I do like 3 times a week. No crazy dieting or anything else.

"I plan on being healthier at 40 than I was at 30!"

SLAM Mom

Diastasis Recti

 This is going to be a long, cathartic, word vomit post, fair warning. These 1st pics are 5 weeks postpartum from baby #4 ( and wow is it hard to put these out there). I had a 3.5 finger gap and felt very unstable and overall weak. The dirty mirror pics (sorry about that…but 4 kids 😂) are today at 9 months postpartum. My gap is now down to 1.5 fingers. I. Feel. Strong. I’m able to use heavier weights than pre pregnancy when I was working through slam advanced.

" While I’m excited about the physical changes in my body, my life has been the most positively impacted by the healthy changes I’ve made since I started SLAM 2.5 years ago - all because of what Ashley teaches on IG and SLAM."

Old me – spent 3+ years tracking everything I ate and restricting calories. At my dad’s retirement party I looked up calories of the foods on the buffet to plan what I would/could eat without going over my daily limit. 😳🤦🏻‍♀️

New me – follows Ashley’s approach of not tracking or restricting anything, except for health reasons (IBS and gallbladder). Has zero stress around food and lets my body eat whenever it shows hunger cues. 

Old me – only did HIIT cardio and would obsessively do 1 hr HIIT cardio workouts 6 days a week. Often overworked my body because I HAD to burn as many calories as possible. 

New me – does SLAM, but on my own schedule. Gives my body rest when it needs it. I’ve found that 4 days a week is the max # of slam workout my body wants to do, so I do 3-4 days a week of SLAM and  add in 1-2 days of low impact low intensity cardio 

Old me – went through periods of weighing my body daily, weekly, or monthly. Got upset with the slightest change in the scale.

New me – hasn’t weighed myself at home since November 2020. Throughout my last pregnancy I never looked at my weight at my prenatal appointments and asked that they didn’t tell me. Also didn’t weigh myself at all postpartum. 

"All of those changes weren’t easy and didn’t happen overnight. This was months and years of retraining my brain on how it thought about these things. I am so much happier and can’t believe how much time I wasted stewing about these things in the past. "

I am so grateful for Ashley, GMS and this awesome community. This is such a safe and uplifting space and I feel blessed to get to be a part of it. 

 

Ketsia E.

Diastasis Recti

I started SLAM in May. I was very lost. Having had a very athletic background before pregnancy. Not knowing what to do with my very bad DR. I had a fist full wide gap and a very deep DR. Saw two pelvic floor therapist with one telling me I wouldn’t be able to repair.

Ashley’s workouts and her cues have really changed the way I go about working out, and about thinking of myself. I’ve been getting back into Olympic lifts but still incorporating the core exercises. So I’m very excited for SLAM Core to come out.  I’m now 15 months postpartum and pray my core will continue to improve.

Bruna R.

Diastasis Recti

"Your program has literally been lifesaving."

 I was so skeptical because I feel like things like this don’t usually work but I took a leap, have been working hard and there’s the difference. I had my first c section in 2021, and another one in April! Not gonna lie, I do cuss you out often 🤣

" What I love most is that I have a guided workout that helps me push through and motivates me to go heavier or do an extra rep."

 I haven’t even been as consistent as I’d like to be because work, kids and life… But I’m finishing up slam 30. Even my husband has done a couple workouts with me and he always says how hard but good they are! Thank you 🫶🏽

Stephanie F.

Diastasis Recti

After I had my 2nd, I was freaking out because I thought my 8 finger separation was here to stay. You all told me to trust the process, even when I was like “bruh, there is no way this can get better”.

I kept going, kept showing up, and kept getting stronger. I’m so thankful this program has taught me how to modify things because now if a friend invites me to an exercise class, I don’t have to say no out of fear of not being able to do half the class. I know how to modify ab work. I know how to modify planks, push ups, burpees, etc. I feel confident knowing what I can do and what I’m not ready for yet.

I still want to get stronger (and get my slam booty back ) but I’m proud of my progress. I’ve lost 62lbs, have more energy, I am more “regular”, and I can run/jump/lift my kids without dying. If you are newly postpartum, I know this sucks to hear, but trust the process. This ish takes time. Be consistent, but don’t beat yourself up if life happens. Your body is amazing, and it is capable of so much, but give it time. 

"I seriously never thought I would reach this point. I thought I was stuck looking pregnant forever, but recovery takes time."

It has felt painfully slow, and the process hasn’t been linear. Some days I’m like, “Eff this. It is hopeless,” but I always stick with it and eventually see the progress. It took me a year to make this much progress, and 4.5 cumulative years of working on my diastasis to learn what works for my body. The coolest part is that even at 1 year postpartum, I’m still seeing more progress each day.

I remember hearing people say “It takes 6 weeks for the uterus to shrink back down” and then freaking out because I thought my body was done recovering at 6 weeks and I wouldn’t be able to make any more progress. It has made so much more progress since then. If you are newly postpartum and stressing, I know it is easier said than done, but trust the process. It will get better and you will get stronger. Just keep going. You’ve got this!

 

Kenzie W.

Diastasis Recti

I just wanted to say thank you for creating such an amazing workout program. Ever since starting your program, I have felt my confidence grow so much.

"I have gotten so much stronger and happier from doing your workouts."

I used to always get frustrated with diastasis recti-safe workout programs because I felt like I couldn’t ever workout like I did before I had a baby. I love how your program gives you the tools to work up to doing a push up, pull up, burpees, etc. I still have modify things, but I am so much happier with my workouts and how my body feels. I never thought I would wear a bikini again! Here’s a little before and after. Thank you!! Can’t wait to do your program while pregnant with baby #2.

Leah K.

Diastasis Recti

These are the “abs” of someone who found out yesterday (from my pelvic health physiotherapist) that I have NO more diastasis recti! I have gone from full four finger, very deep diastasis, all the way above and below my belly button to nothing!

"This is the FIRST time in over 6 years (and four babies) that I have not had ANY diastasis!"

I was way more excited about it then I thought I would be, so I thought I’d share here bc I give this program a good portion of the credit. I started Core Basics 6 weeks postpartum after my fourth, did Bridge very consistently and finished ‘on time’ and am now working through SLAM.

I will add that I have been significantly less consistent since moving to SLAM just because it’s been tricky to get in that long of a workout with four little kids needing me…but I still get in at least 3-4 workouts a week and it must still be working!! Thanks again Ashley Nowe !

Edna M.

Diastasis Recti

I had diastasis recti that was 2-1/2 finger gap, and a knuckle deep. I was not very consistent in the beginning but now that I am more consistent, watch what I eat (still eat everything but in moderation) and stopped breastfeeding, I can see a big difference. It took me a few months but I’m working on myself and closing my gap without surgery. Now my DR is 1 finger gap and a fingernail deep!

Charity B.

Non-Scale Victories

Ashley, you have changed my little world. I’m a mom of 2 boys, almost 8 years old and two. Our oldest is medically complex and requires 24/7 care. He is my forever infant who cannot control is own head. He is a freaking warrior… our courageous kid 💙 He also hit a giant growth spurt over the last several months.

The last 8 months or so, I completed SLAM and am over 15% through SLAM Advanced… with some SLAM 30 thrown in when time is crunched. (Thank you for SLAM 30!) I was a college/pro softball player… no stranger to intense workouts, but after my 2 yo was born, my core and pelvic floor struggled.

"Long story short, I am stronger now than I’ve ever been as a mom."

Honestly I needed some of this training as an athlete. My hips/core/legs fire more effectively together now than they did 15 years ago… ha! Your program came at the exact right time, so my strength gains have been able to stay ahead of my son’s growth. What. A. Gift.

This is me about 5 months PP. (I started working out as soon as possible post c section.) And me now… 2 years 4 months PP and about 10 months of SLAM/SLAM Adv/SLAM 30. I stuck with SLAM 30 this week post sickness but am pumped to get back to SLAM Adv tomorrow. Thankful for you, my friend!

"The other DR programs I tried were somewhat effective aesthetically but did not build true deep core strength."

When I went back to trying to lift, the more I increased weight the weaker my core seemed to get. It was so frustrating. What you’ve developed trains the female body so specifically. As athletes we are only taught to train like the men. I would have hit more home runs if my hips, quads and hammies had your program years ago 😜 Truly female athletes who haven’t had babies need your program too. Just a thought!

Alisha W.

Diastasis Recti

I was 6 months postpartum with twins and knew what I was doing wasn’t right for my body even though I didn’t want to accept it. I came across Ashley’s Instagram, and related to her entire story so much that I wanted to give it a shot. My body just didn’t feel “right” before starting and I knew my core was weak, and I wasn’t activating correctly.

I just started week 6 of SLAM Advanced! Physically- my DR is functional!! I also don’t look 5 months pregnant anymore. I’m nothing like my pre baby body, but I feel just as strong as I did before pregnancy. Also my booty gains are a big thing I see with this program- not just physically but functionality wise. Mentally- I’m not afraid to workout anymore in case I do something wrong. I feel super confident in what I’ve learned from you and applying it. I have more energy and have a new found acceptance for my post baby body and what it can do.

Don’t think because you used to work out you can skip around on your program- do the work it will benefit you in the long run.

"Swallow your pride and start from scratch."

Also, know it’s ok to get discouraged. I felt very over it all when trying to basically relearn how to workout and breathe, but I kept saying it will be worth it!

Abigail C.

Diastasis Recti

This mama is feeling Strong Like a Mother today. I finished SLAM Bridge!! I love seeing everyone’s ‘before and after’ pictures so much and am excited to finally be at the spot to take mine!

"My body is a powerhouse of growth and perseverance."

I love so much that we’re not showing off our bodies to flaunt the pounds we’ve lost, but to celebrate the hard work and show the toned muscles that represent so much!

These gains (though small) not only represent all the hours of working out, but they represent the shift from postpartum aches, pains, and ‘issues’ to a functioning core, closed Diastasis Recti, a re-absorbed hernia, strength to scoop up my 30lb kid and 40lb kid at the same time at a moment’s notice, to pack the 30 pounder on a hike without a sore muscle, to pull them both on their bikes (after they’ve inevitably decided they’re done with our walk) for miles, to load and unload the car with a ridiculously heavy Costco haul without breaking a sweat (and a properly engaged core), and perhaps most importantly of all – to know my body will not hold me back from serving my family and my community.

I’m so unbelievably pumped to finally start on SLAM! Thank you so much Ashley Nowe and all the ladies on here for always being here for me and each other!

Stephanie B.

Diastasis Recti

The pic on the right  is me today  (SLAM week 9,  8 months postpartum, and six months after starting Get Mom Strong – I did Core Basics and SLAM Bridge first) and the pic on the left is from SLAM day 1 and 5 months postpartum.

Can I just add that I’ve been a personal trainer slash group fitness instructor for the last six years and this is the first program I have followed by someone else that was just for me and my own benefit. I worked out all the time with my clients and group classes and at the gym, but this was the first time I’ve followed a training program written by someone else. Also, I didn’t know a ton about postpartum specific.

"I feel strong, and I like at home workouts (and that they are planned out for me) more than I ever thought I would."

My pelvic floor physical therapist also said my Diastasis Recti gap has closed to a half-1 finger as opposed to a two-three finger in some places. I have learned so much!