SLAM Stories
Diastasis Recti Before and After

CONQUERING CHALLENGES TO MOVE FORWARD

I had no issues with recovery after my first pregnancy. I felt great. But after my second pregnancy, which were twins, I developed severe diastasis recti, a mild bladder prolapse and had a variety of symptoms including back pain, painful sex and bladder issues as well. I went to a physical pelvic floor PT and that was a huge help and really kick-started my healing, but wanted to find a form of exercise that would work for me. I started into my first love, running, but I found that too much running usually brought back old symptoms like back pain and bladder issues. I decided to try Ashley’s program, Strong Like a Mother around 2 years postpartum. It’s hard to truly articulate how helpful her program has been. My annoying symptoms went away for good pretty early on, but after several months, I couldn’t believe how much stronger I felt! My husband definitely noticed I was getting stronger too! I felt and looked so much stronger than I ever had before and now I honestly even enjoy this type of exercise more than running! I still love that I can run when I want to without any symptoms coming back.

BIG DREAMS BECOME REALITY

By 3 years postpartum, I felt so good, that I began to dream again about having another pregnancy, which I always had wanted, but had talked myself out of because of how hard the pregnancy and recovery had been. But I finally became brave enough to do it and I honestly don’t know if I would’ve ever gotten to that point without SLAM. Long story short, I had my 4th baby this past August and I can’t believe the difference with this pregnancy and recovery since following Ashley’s programs. While I’m sure some of it is that I wasn’t pregnant with twins this time, I know that all the work I put in before getting pregnant and during my pregnancy definitely contributed to the easier recovery I am having this time. I have grown to love lifting weights and challenging myself, but most of all I have loved the mindset change I have had that Ashley always preaches, which is “bouncing forward” rather than “bouncing back” and also exercising with the goal of getting stronger rather than trying to shrink yourself. I feel more confident now as a mom of 4 and am excited to continue to gain strength after having this 4th baby. I know I can get back to where I was before I got pregnant, but I’m not in a hurry because I know now how time is my friend and there’s no rush! I would recommend this program to anyone and everyone a thousand times over and I would only ever recommend this program! The Get Mom Strong program is no joke and you will sweat buckets!

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.

PUSHING MYSELF SAFELY

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.

A SUDDEN CHANGE OF PACE MID-PREGNANCY

My whole life I have been active – participating in sports growing up, trying out different gyms, classes, boot camps, and eventually got into CrossFit. I was part of a CrossFit gym up until I was 12 weeks pregnant with my first daughter – that is when I hemorrhaged.

I was told I could do nothing but walk throughout the rest of my pregnancy. My placenta had partially detached and I was given a 50% chance of miscarriage if she couldn’t reattach. She was a fighter and 6 months later I gave birth to my baby girl, but I was very very out of shape and turn to food first and foremost as a coping mechanism – double whammy.

A ROCKY RECOVERY

My recovery was rough, I had postpartum depression and my relationship with food worsened. When she was 6 months old I got back into exercising regularly, but was sidelined again because I passed out on a treadmill and was sent to see a cardiologist. After lots of tests and monitors, and a surgery I was diagnosed with a couple of arrhythmias that thank goodness were overall pretty safe. I was scared to workout and was still turning to food and binging. During the next two years I got pregnant again and had my second daughter.

THE DECISION TO CHANGE

When the pandemic hit I knew something had to change. I needed to do everything in my power to be healthier for my girls and be a good example. I needed to learn different coping mechanisms than binging, I needed to become stronger and more functional and needed to have a better routine.

MY JOURNEY WITH SLAM

I had developed Diastasis Recti for my pregnancies and had some prolapse and incontinence. That’s when I found the SLAM program. It allowed me to relearn how to breathe, ease into harder workouts with SLAM Bridge and eventually get into my happy place of crushing SLAM workouts. From a physical standpoint this program has made me strong, confident, functional, and has cured my back issues, hip issues , and prolapse. SLAM dramatically helped my Diastasis Recti and incontinence… I get stronger every single day.

Ashley’s authenticity approach to everything especially women’s bodies and food has also changed my life. I do not eliminate anything but understanding my body better and I’m listening to what it needs and doesn’t need this program led me to this, so thank you, Ashley.

AN ENCOURAGEMENT TO FUTURE SLAM MOMS

I still have a Diastasis Recti gap (and still breastfeeding so I don’t expect it to be completely gone anyways) but it is significantly improved! I feel stronger, more energetic, and less blah… Thank you Ashley for creating a program that fits into my busy mom life!

SHARING MY PROGRESS WITH SLAM

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.

MY SLAM JOURNEY AS A PERSONAL TRAINER

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.

MY PELVIC FLOOR PT FEEDBACK

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!

SHARING SUCCESS

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!

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!

MY SLAM GAINS

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!

WHY SLAM

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.

MY SLAM GAINS

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.

A MESSAGE TO MY PAST SELF

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.

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!

I finally did a photo comparison and felt pretty dang proud of this core control that I struggled so hard with in the beginning. I still modify a good bit, but man, that’s a big difference.
So with this I just want to say… Stay the course, listen to your body, drink your water, get your rest, and stay SLAM STRONG! You’ve got this!

I started the SLAM bridge at the end of months of PT. I was being treated for a rectocele, cystocele, and diastasis recti. The problem with PT and those exercises – no schedule. And I didn’t have time to create one. My PT recommended Get Mom Strong, but Instagram drove me to check it out. I’m now halfway through SLAM Bridge, and I’m so excited at the changes I see not only in the physical weaknesses, but in my life! The other day I even managed to piggyback my 35 pound 4-year-old for half a mile and NOTHING HURT! My gym rat husband (who is also an orthopedist) is always impressed with Ashley’s targeting of tiny, overlooked muscles, too! I LOVE this program so much and can’t wait to see my body continue to heal and transform!

I just finished SLAM Bridge and I don’t even know where to begin so I’ll start with “thank you so much”! Thank you for creating a program that gives me hope, strength and confidence, and leaves me feeling like my old self again! Like you and so many other moms, I felt broken and a foreigner in my own body after three babies. With prolapse and diastasis recti, I felt hopeless and confused about what I could and could not do for exercise. Your well thought-out program designed exactly for moms like me makes me feel like I was in good hands. Not only did I complete this program (SLAM Bridge), but I really enjoyed it and looked forward to it everyday! The exercises are varied enough that I never get bored! I can’t wait to start SLAM30 now! Words can’t thank you enough for all you have given back to me through GMS. Thank you, thank you.

My husband and I finished SLAM30 last week. I had a follow up with my PFPT today and I improved my DR from a 2 finger width to 1.5!! AND she said my pelvic floor feels STRONG. She has NEVER said that. I’ve had 2 traumatic vaginal deliveries with injuries. I’ve been trying to heal since my first (9) and second (almost 6) were born!! Thank you for this program!!!