Your body just did something incredible. Now it's time to rebuild it the right way.
Mom Strong Foundations is a 6-week postpartum fitness program designed for moms from 6 weeks postpartum up to 5 months postpartum. It is specifically built for the postpartum body, not adapted from a generic fitness class. Every session addresses core and pelvic floor recovery, builds strength progressively, and is scaled to exactly where you are. Classes are small, capped at 12, and coached by specialists who understand what your body has been through. Babies are welcome at every class. Coming solo works too. This is the recommended starting point for most moms.
Price: $300 + HST.
12 spots.
Tuesdays and Thursdays at 1:15 PM.

Week 1: Tuesday, Aug 25 at 1:15 PM | Thursday, Aug 27 at 1:15 PM Week 2: Tuesday, Sep 1 at 1:15 PM | Thursday, Sep 3 at 1:15 PM Week 3: Tuesday, Sep 8 at 1:15 PM | Thursday, Sep 10 at 1:15 PM Week 4: Tuesday, Sep 15 at 1:15 PM | Thursday, Sep 17 at 1:15 PM Week 5: Tuesday, Sep 22 at 1:15 PM | Thursday, Sep 24 at 1:15 PM Week 6: Tuesday, Sep 29 at 1:15 PM | Thursday, Oct 1 at 1:15 PM

Location: CrossFit Newmarket Central, 125 Harry Walker Parkway, Unit B, Newmarket, Ontario.

When are classes held? Tuesdays and Thursdays at 1:15 PM. The full 6-week schedule is listed above.

What is the baby age range? Babies from 6 to 8 weeks up to about 18 months are a great fit. Have an older child? Reach out before registering and we will figure it out together.

Can my child come to class? Yes. This is designed as a mommy-and-me class. Your baby has a spot right there with you. If you need to step away to feed, hold, or change them mid-workout, you do that and come right back. It is an all-moms class. Everyone in the room has been there.

What if my child is upset during class? You handle it and hop back in. No one is judging you. That is part of what makes this program different from a regular gym class.

Is my body ready for this? That is exactly the right question, and it is why we talk with every participant before they start. The general guideline is 6 weeks postpartum, but everybody is different. Before you begin, we have a brief conversation to confirm you are in the right place. Some moms are referred to a pelvic floor physiotherapist first. We will not send you into a class before we are confident it is the right fit.

I have never worked out before. Is this too hard? No. Every workout is scaled to the individual. If you have never set foot in a gym in your life, this is one of the best places to start. The coaches are trained to meet you where you are, and the class is small enough that you get real attention.

Do I have to bring my baby? No. Some moms bring their babies. Some use this as dedicated time for themselves. Either way is completely fine.

What does a class actually look like? A small group session with a warm-up, a coached workout built specifically around postpartum movement patterns, and a cool-down. It is not a CrossFit class. It is not intense cardio. It is purposeful and progressive, starting from your foundation and building each week.

What happens after the 6 weeks? Many moms continue on to Mom Strong 2.0, our ongoing monthly membership with classes that run between both gym locations:
- Mondays & Wednesdays at 11:30 am in AURORA
- Tuesday & Thursday at 11:00 am in NEWMARKET
We will talk with you about that option as you get closer to the end of your Foundations program.