The MOM CREWE is designed to give you effective and safe workouts for each stage of motherhood – from the very start of your pregnancy (as early as 5 weeks!) through the first 6 months of your post-partum journey!
I created the MOM CREWE maternity programs while being pregnant myself and I’m currently on my post-partum journey. I’ve worked with experts in the industry to create plans that work for REAL moms and the everyday struggles (& wins!) we all encounter.
- 36-Weeks of Home & Gym Workouts, 3x-4x per week
- Maternity Tutorial Videos & Breathing Exercises
- Expert Content from a Pelvic Floor Specialist
- Weekly Recipes from a Registered Dietitian
- Bonus videos to help you safely adapt your lifting strategies for pregnancy
- FAQs & Notes Section to Help You Every Step of The Way!
- Required Equipment: Hip band, Resistance band (s), Kettlebells OR dumbbells, Sliders or alternative (if you have a hard floor, this can be as simple as using socks or small towels), Bench/chair or equivalent that can be used for: steps ups, step-downs, bench dips, box squats, copenhagen planks, inverted rows (if no bars), etc, Floor mat (optional, but nice to have)
- One time payment $99
- PHASE 1: Right after birth IF feeling ready, focus on core breathing and connection
- PHASE 2: Prior to 6 weeks PP IF feeling ready, slightly more challenging core work with TVA connection and early strengthening as the focus
- PHASE 3: 6 – 9 weeks PP post-doctor’s clearance, beginning exercises, mostly bodyweight, big core focus but training full body
- PHASE 4: 10 – 30 weeks PP, progressively challenging the core and rest of the body to rebuild strength while implementing strategies to help manage possible symptoms
- What is Diastasis Recti and how do I rebuild my strength?
- Exercise Modification Tutorials, Realistic Expectations & Timeline
- Why Body back messaging SUCKS and shouldn’t be the focus
- Weekly Recipes from a Registered Dietitian, FAQs & Notes Sections
- Same required Equipment as Maternity Program
- One time-payment of $99
Top 10 FAQs
What are the benefits of exercise during pregnancy?
Regular exercise during pregnancy benefits you and your fetus in these key ways: • Reduces back pain • Eases constipation • Can increase psychological wellbeing. • May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery • Promotes healthy weight gain during pregnancy • Improves your overall general fitness and strengthens your heart and blood vessels • Helps you maintain strength and fitness throughout pregnancy and can make it easier to get back into training post-delivery
What precautions should I take when exercising during pregnancy?
There are a few precautions that pregnant women should keep in mind during exercise: • Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing or pounding heart, and urinating only small amounts or having urine that is dark yellow. • Wear a sports bra that gives lots of support to help protect your breasts. Later in pregnancy, a belly support belt may reduce discomfort while walking or running. • Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid. • Avoid standing still or lying flat on your back of you’re feeling dizzy or lightheaded. When you lie on your back, your uterus presses on a large vein (vena cava) that returns blood to the heart. This is unlikely to be an issue when on your body exercising for short periods but if you do start to feel symptoms, sit up carefully. You can modify exercise by inclining your back 15 degrees or more. Standing motionless can cause blood to pool in your legs and feet. These positions may cause your blood pressure to decrease for a short time.
Are there any situations that might arise during pregnancy that would require me to stop working out?
Whether you’re a seasoned athlete or a beginner, watch for the following warning signs when you exercise. If you experience any of these, stop and call your obstetrician: • Bleeding from the vagina • Feeling dizzy or faint • Shortness of breath before starting exercise • Chest pain • Headache • Muscle weakness • Calf pain or swelling • Regular, painful contractions of the uterus • Fluid gushing or leaking from the vagina
Can I do strength training when pregnant?
As long as you consult your doctor and follow necessary guidelines, absolutely yes! You will need to reduce your intensity, adjust your breathing techniques, and possibly change your exercise selection and range of motion, but resistance training can help you to stay strong and reduce pain.
Are there any “unsafe” activities I should avoid while pregnant?
While pregnant, avoid activities that put you at increased risk of injury, such as the following: • Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball • Skydiving • Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding • "Hot yoga” or “hot Pilates,” which may cause you to become overheated • Scuba diving • Activities performed above 6,000 feet (if you do not already live at a high altitude) • Olympic lifting after first trimester • Using the Valsalva maneuver (breathing technique)
How many extra calories should I eat while both pregnant and exercising?
Exercise burns calories, so be sure to eat well to nourish and strengthen your body. When you're pregnant, you naturally gain weight as your baby grows. The amount you need to gain varies based on your pre-pregnancy weight. Your doctor will monitor your weight as your pregnancy progresses and can help you keep your weight gain on track.
Are Pelvic floor exercises important during pregnancy?
Most women don’t think about their pelvic floor until after they’ve had a baby or two and are having trouble with urine leaking or pelvic organ prolapse but waiting until after your baby is born isn’t the right time to start thinking about the health of your pelvic floor. I work directly with an amazing Pelvic Health Physiotherapist and there is content available for you in the program to educate you on your pelvic floor during your pregnancy.
Will Exercising during pregnancy make the baby come early?
Several studies suggest that regular exercise puts a woman at lower risk for preeclampsia, a dangerous condition that can lead to the need for preterm birth, and other causes of babies being born before reaching full term.
HOW IT WORKS
After checkout, you will receive an email to setup your MOM CREWE username & password
Within the MOM CREWE platform, you will have access to your plan and the unlocked content outlined above
Access your MOM CREWE plan anytime, from any device!
MATERNITY (HOME & GYM)
One-Time Payment: $99
UNLIMITED ACCESS TO ALL PROGRAMS