Motherhood doesn’t come with a timeline for recovery, so it’s time to ditch “bounce back” culture and focus on rebuilding strength, confidence, and connection with your body.

Mom and Baby, Health and Wellness, Postpartum, SleepFitmama Strong OnlineFebruary 13, 2026CSEP Guidelines, movement guidelines, Postpartum movment, postpartum, recovery, newbornComment

Daily Check-In for Mama

Take a moment to pause and check in with yourself. When you’re busy caring for everyone else, it’s easy to forget that your needs matter too. Sometimes the smallest acts of self-care, like moving your body or connecting with a friend can make a meaningful difference in how you feel.

Health and Wellness, Postpartum, CommunityFitmama Strong OnlineFebruary 6, 2026postpartum, hydration, self-care, communication, friends, baby, new baby, movement, move your body, Hugs

New Postpartum Exercise Guidelines

The new 2025 Canadian Postpartum Movement Guidelines move away from the traditional “six-week clearance” and instead recommend a gradual, individualized, symptom-based return to exercise after birth.

Babywearing, Mom and Baby, General FitnessFitmama Strong OnlineJanuary 28, 2026postpartum fitness, movement, move your body, babywearing workout, pelvic floor, movement guidelines, CSEP Guidelines, CSEP, Postpartum movmentComment

Taking Control of your Pelvic Floor Health

Wondering how to support your core and pelvic floor more effectively? Read on for 3 simple movements you can begin today to improve your core and pelvic floor health.

General Fitness, Health and Wellness, Mom and BabySusan McDonaldJanuary 21, 2026Pelvic floor, kegels, core health, core and pelvic floor, postpartum posture, posture, alignment, breathworkComment

Ready to Start a New Exercise Routine?

Find out why we suggest starting with one workout a week so that you can build a successful, sustainable and healthy workout routine, especially after having a baby.

Community, Health and Wellness, General Fitness, OnlineJennifer RogersOctober 9, 2025workouts, new mama, new mom, routine, healthy habitsComment

Staying Cool in the Summer Heat

Love to exercise outdoors in the summer? Here are our best tips for staying cool and managing the heat and humidity while exercising outside during a Canadian summer!

Community, General Fitness, Health and WellnessJennifer RogersJune 18, 2025outdoor fitness, outdoors, workouts, exercising in summer, heat and humidity during exercis, stroller fitness, stroller strong, outdoor workoutsComment

Due Dates and Inductions

Your baby’s due date is usually just an estimate, making it really hard to plan! What happens when you’re still pregnant well past your due date? Some intervention may be recommended. Here’s what you need to know about inductions so that you can be as prepared for your baby’s birth as possible.

Health and Wellness, PrenatalJennifer RogersApril 21, 2025pregnancy, Labour and delivery, birth, baby's birth, in labour, having a baby, Prenatal supportComment

Stretching for Pregnancy

Our bodies change so much during pregnancy and often that change is accompanied by a few aches and pains. Try these stretches to help alleviate some of those discomforts that are associated with pregnancy!

General Fitness, Health and Wellness, Prenatal, OnlineSusan McDonaldApril 16, 2025pregnancy, postpartum, stretching, prenatal yoga

Ready for More Impact?

Are you ready to add higher impact training after having a baby? Find out the best practices we teach and promote to our members to help them get back to all of the higher impact sports and activities they loved in the pre-pregnancy fitness life.

General Fitness, Health and Wellness, OnlineSusan McDonaldMarch 19, 2025high impact, running, postpartum fitness, high intensity, jumping, postnatal Fitness, exercise after babyComment

Prenatal Yoga Practice

It’s so important to keep moving your body during pregnancy. Wondering why? Here are our top 10 reasons to practice yoga when pregnant.

Prenatal, Online, General FitnessSusan McDonaldMarch 17, 2025prenatal yoga, prenatal movement, active during pregnancy, pregnant, preganacy, fitness, yoga practice, mobility, flexibilityComment

Ten Reasons to Exercise During Pregnancy

Many people may be surprised to find out that exercise is not only encouraged by most health care practitioners, but recommended for low-risk pregnant people. Still not sure? We're sharing 10 great benefits of exercising during pregnancy!

Community, General Fitness, Health and Wellness, Online, PrenatalSusan McDonaldFebruary 19, 2025baby, preganacy, exercise during pregnancy, prenatal fitness, pregnancy, prenatal yogaComment

Nursing Sports Bra vs Regular Sports Bra...

What’s the difference between a nursing sports bra and a regular sports bra? Lots! Read on to learn out more.

Health and Wellness, General Fitness, Mom and BabySusan McDonaldJanuary 15, 2025postpartum fitness, sports bra, nursing sports bra, nursing bra, prenatal activewear, postpartum, activewear for pregnancy, activewear for mamas, after9Comment