Empowered & Strong Moms-To-Be

Stay proactive and empowered throughout pregnancy with core and pelvic floor-friendly total-body workouts tailored to each week of pregnancy. And, stay empowered by learning from a variety of birth workers including pelvic floor physical therapists, OB/GYN, doula, lactation consultant, and mental health professional.

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The SLAM Program has Helped

7,100+

Moms Stay Strong and Empowered Throughout Pregnancy

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Empowered Pregnancy

Baily Wellman

"I 'breathed' her out in under 2 minutes and no tearing! I've been feeling great! Three babies in three years and thanks to you my core is stronger than it's ever been!"

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Empowered Pregnancy

Ashley MacMunn

"I have never found a program that has made me feel more empowered as a woman and soon-to-be mom."

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Empowered Pregnancy

Jenelle Hayward

"Yay for a program that offers smart support at each stage of the journey!"

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Empowered Pregnancy

Katelynn Galarneau

"On the right is me currently and the left is my previous pregnancy at the same point in pregnancy...I've been able to not have coning and a much tighter stomach."

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Empowered Pregnancy

Letitia Caruso-Cook

"I just have to say I've never felt stronger and I know I’m on a long road to recovery but I know I can get there. "

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Empowered Pregnancy

Carley Campbell

"The peace of mind and ability to keep moving my body has contributed to an incredibly smooth pregnancy."

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Empowered Pregnancy

Rebecca Arsenault

"My core was so much stronger than expected! Thank you SLAM Pregnancy!"

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Empowered Pregnancy

Amanda L.

"I did your pregnancy program and worked out my entire 2nd and 3rd trimester. I had barely any back pain and felt amazing - for real! "

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Get Even More with a Full SLAM Subscription

The best way to heal your core and pelvic floor is through total body fitness.

With the full SLAM subscription you get access to 6 total body fitness programs, a nutrition program, private Facebook community and a library of health tips from fitness and health experts.

Explore Full SLAM

6 unique programs for every level

  • At-home workouts that heal your core and pelvic floor
  • Beginner to advanced options
  • PLUS a pregnancy program

Curated health tips from fitness & health experts

  • Short videos and guides
  • Improve movement for daily living
  • Expert pelvic health tips

Fuel your body with love

  • 30+ nutrition lessons
  • 125+ healthy, easy recipes
  • NO restrictive diets or calorie-counting!

India Martin

Empowered Pregnancy

I want to give a major shoutout to the SLAM Pregnancy program. Although I only got to week 30 before I was medically advised to lighten my routine, it was still effective. Here are some labor and delivery wins:

My OBGYN described my experience as “delivery yoga”. She said she’s never seen someone breathe a baby out. A nurse told me to hold my breath and bear down, I told her NO because I was going to take a deep breath and breathe her out. Proved her wrong!
My pelvic floor & abs were a lot stronger this time! I birthed my 2nd big baby at 8lbs, 5 oz with ease (first was 9lbs, 10 oz).

I will see a Pelvic Floor Physical Therapist to continue healing. I would’ve never asked my doc before this program.
Trust the process, ladies! I look forward to continuing SLAM after I’m medically cleared.”

Baily Wellman

Empowered Pregnancy

Amazing! I ‘breathed’ her out in under 2 minutes and no tearing! I’ve been feeling great! Felt like I could start working out the day after haha! But I’m just trying to be very patient. I started Core Basics at 3 weeks postpartum, which I know is early, but I couldn’t wait!

I had my 6-week postpartum checkup this week. She checked my ab separation and said she couldn’t believe how well I’ve healed. I hardly had any gap and it isn’t deep at all! I told her it’s all because of my get Mom strong and Ashley Nowe. Seriously though. Thank you!

"Three babies in three years and thanks to you my core is stronger than it's ever been!"

As I said, I started doing Core Basics again 3 weeks postpartum this time and SLAM Bridge after that. I’ve been feeling so great! Three babies in three years and thanks to you my core is stronger than it’s ever been! Also, she did a PAP and said my cervix is perfect and it doesn’t even look like a baby ever came out of there. I also credited that to Get Mom Strong!

Ashley MacMunn

Empowered Pregnancy

I grew up playing competitive soccer and moved into weightlifting in college. I ultimately developed a lot of disordered eating patterns and behaviors around working out and nutrition. When I found out I was pregnant I was so nervous I would fall back into a bad mental space. 

I started using SLAM around 10 weeks and moved to the pregnancy program during my second trimester. I truly believe this program has made all the difference, not just physically, but mentally too. I have never found a program that has made me feel more empowered as a woman and soon-to-be mom. I am so excited to move through all the stages of postpartum and motherhood with this resource.

"It is about gaining knowledge about how bad*** all women are and celebrating what our bodies are capable of doing."

Ashley does an amazing job breaking down each part of the body that you should feel a movement. The exercises are FUNCTIONAL. I am not doing a million boring crunches. I am deadlifting and using loaded movements, aka stuff to prepare you to lift a baby and carry a car seat! It’s not just about ‘shaving off pounds’ and ‘getting a flat tummy’ with this program. It is about gaining knowledge about how bad*** all women are and celebrating what our bodies are capable of doing. If you can join, do it. You won’t regret it.

Jenelle Hayward

Empowered Pregnancy

I knew I wanted a third child but it was a big decision in part because I was already dealing with a prolapse. After a lot of input from my physical therapist and knowing I had resources to keep me strong, like Ashley’s SLAM Pregnancy program, I decided to go for it.

One of the main goals of my pregnancy was taking care of my pelvic floor and training it for pregnancy, delivery, and postpartum. Ashley’s content matched up with what I learned in physical therapy and her workouts paired well with the exercises assigned from my PT. This all became even more critical when I discovered at 13 weeks that I was pregnant with twins!

I was terrified of what this pregnancy would mean for my body, but I was able to exercise until I was 37 weeks. Even though I went to 39 weeks with twins who weighed 7lbs 5oz and 6lbs 13oz at birth, I felt strong and mobile almost to the very end. The coolest part was that I was able to start breathing exercises pretty immediately postpartum and my body and brain remembered what to do because I had trained my whole pregnancy. I loved that so many of the exercises were functional – I can’t carry a carseat without hearing Ashley’s voice remind me how to engage my pelvic floor and I need those reminders!

This was my smoothest delivery, I had the least trauma to my pelvic floor, and this has been the smoothest postpartum so far. Beyond the physical, I’m also so grateful for the overall message of Get Mom Strong.

"I have learned to really be in tune with my body, appreciate my functionality, and celebrate my non-scale victories."

After my first two pregnancies I was so concerned with looking like myself again and had such little knowledge of pelvic floor health, that I exercised in a way that led to injury. I’m now doing SLAM Bridge. I appreciate that this is helping me move and push my body in a safe way while my core heals. Yay for a program that offers smart support at each stage of the journey!

Katelynn Galarneau

Empowered Pregnancy

On the left is me currently and the right is my previous pregnancy at the same point in pregnancy. With working out and using your tools to focus on my core, I’ve been able to not have coning and a much tighter stomach.

It’s led to less back pain and gives me such hope for postpartum recovery. It’s also shown me that being strong is so much more than a number on the scale. I’m 20lbs heavier than I was last pregnancy yet smaller because I have real muscle!

Letitia Caruso-Cook

Empowered Pregnancy

I did this program after I had my son in 2020 and I was able to almost entirely heal my 4 finger diastasis recti and I had stopped peeing myself all the time.  Yes, it took over a year but it really does take time and work.  When I got pregnant again, I felt defeated because I started leaking again and of course my diastasis recti came back.  But holy sh** ladies! I had my dream birth, unmedicated and I was able to breathe this baby out of me in less than 30 minutes.  The doctor almost missed the birth because my labor was so fast.

"I have been seeing people post about the birth stories in this group and I just have to say, IT'S TRUE!  "

I just have to say I have never felt stronger and I know I’m on a long road to recovery but I KNOW I can get there. Hopefully this inspires or helps one person today.  We women are so beautifully strong!

Carley Campbell

Empowered Pregnancy

I CANNOT recommend SLAM Pregnancy enough! I am a former collegiate softball player and current certified personal trainer, so staying active is not only something super important to me, but one of the favorite parts of my day. After dealing with infertility, you tend to be a little more cautious (maybe even a little nervous) about what you can do with your body. I wanted to continue to train and strengthen my body, but I wanted to be sure it was not only safe for mine and my baby’s body, but also beneficial. SLAM Pregnancy has not only been filled with fun and challenging workouts, but I know for a fact that every single exercise performed is for a purpose and is designed to be safe for whatever stage of pregnancy you’re in. The peace of mind and ability to keep moving my body has contributed to an incredibly smooth pregnancy so far and I cannot thank Ashley enough.

"Every single exercise performed is for a purpose and is designed to be safe for whatever stage of pregnancy you're in."

Rebecca Arsenault

Empowered Pregnancy

I have to share this story because it is kind of hilarious. So, I had a c-section to bring my second baby into the world, and during it I kept feeling the surgeon jerking me around and pulling me up off the table (no pain at all, just pressure for the record and no mistreatment of me).

Turns out that my core was stronger than expected and they had some trouble opening me up to get the baby out! I said “SLAM Pregnancy will do that to you”!

This was my second c-section and they thought it would be like the other one (before SLAM Pregnancy). I didn’t know I would get a compliment during my c-section. Not to mention, this recovery has been night and day compared to my first section. For reference, these were not planned c-sections. I labored for 57 hrs with my first and 28 with my second before needing some assistance. I say this to say that my body has seen some things but is still recovering better, and I really think it has to do with doing SLAM Pregnancy. Thank you.

Amanda L.

Empowered Pregnancy

Just wanted to thank you for your programs.

I did your pregnancy program and worked out my entire 2nd and 3rd trimester (once I got past my morning sickness). I had barely any back pain and felt amazing – for real! I also attribute my balanced pelvis (in combo with my chiropractor and lots of stretching) to your program.

"I had a successful VBAC and amazing birth with my second child!"

The best compliment I’ve received postpartum wasn’t “You lost the baby weight!” It was an older gentleman in my gym who told me, “I get tired just watching you! You work harder than anyone else in here!” I love your SLAM30 for getting a bang for my buck (I have a precious 30 minutes between dropping the kids off at daycare and getting ready for work) and your workouts never disappoint!

" I have had barely any chronic pain with breastfeeding or lugging my 25 lb baby around and that’s because I’m training for it with your program!"

Thanks for supporting mothers by meeting them where they are in their journeys and empowering us to not only heal, but grow stronger!

* The photo on the left is me two days before I gave birth at my last gym session and the photo on the right is me nine months postpartum.

 

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Choose your subscription level to get access to the full SLAM experience, including 8 programs, SLAM Nutrition, health tips and more!

Annual

$199.99

Per Year

Get Started

$16.67/month
billed annually

Quarterly

$69.99

Per Quarter

Get Started

$23.33/month
billed quarterly

Monthly

$28.99

Per Month

Get Started

$28.99/month
billed monthly

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