Fitmama Strong Durham

01/09/2026

Q: How do your classes help me rebuild strength after baby?

A: We focus on building back strength with body weight, lower load and moderate volume. As you get stronger and build your endurance we progress you by increasing volume versus load (heavier).

Volume doesn’t always mean reps, it also means frequency.

We want to gradually progress people to working out 3-4 times a week building a habit of consistency. The goal for postpartum people is to accumulate 120min of moderate-vigorous exercise each week. (It’s one of the reasons why we include access to our LIVE online and On Demand Content Library with our in-person series!)

This should happen before people start adding more load (resistance) and should be maintained for a period of time to build foundational strength and to reduce injury.

Postpartum is not the time to hop back into high intensity or hard hitting workouts. This approach is a great way to get back to those types of workouts (if that’s what you like) safely and effectively!

Got more questions? We’ve got the answers! Connect with us and let’s get you moving and feeling fabulous!

01/07/2026

✨ When should you return to exercise postpartum? ✨

The answer might surprise you — it’s not about waiting months or jumping back into “pre-baby” workouts.

The 2025 Postpartum 24-Hour Movement Guidelines recommend a gradual return to movement within the first 12 weeks postpartum to support both mental and physical health 🤍

And that’s exactly what our classes are built to do.

At FitMama Strong, we focus on:

✔️ Safe, progressive movement
✔️ Core + pelvic floor–first programming
✔️ Strength you can actually use in daily mom life
✔️ Options for every stage of postpartum (weeks… months… years!)

With 15+ years of experience as a Personal Trainer specializing in prenatal and postnatal fitness and advanced training in core & pelvic floor health, I design every class with the postpartum body in mind — not just modified workouts, but intentional ones.

This is movement that:

✨ supports healing
✨ builds confidence
✨ meets you where you are
✨ and helps you feel strong again — from the inside out

Because postpartum exercise isn’t about bouncing back. It’s about building forward 💪💕

👇 Tell us — where are you in your postpartum journey right now?

01/07/2026

11/28/2025

✨ Meet Jen! ✨

If we haven’t met yet, hi — I’m the resident head baby snuggler, prenatal & postnatal fitness expert, and the big smile you’ll see in almost every Fitmama Strong Durham class. 💕

I’ve spent the last 15+ years helping mamas feel strong, supported, and confident through every chapter of pregnancy and postpartum.

I’m a:

• Certified Personal Trainer
• Pre & Postnatal Fitness Specialist with advanced training in core + pelvic floor health
• Lamaze Certified Childbirth Educator (LCCE)
• Certified Birth Doula (CD DONA)

…which basically means I’m here for your all your squats and your birth questions. 😄

A few fun things about me:

♊️ Gemini energy through and through
☕️ Powered by tea
🎭 Lover of musical theatre
📚 Non-fiction book nerd
📺 Always down to binge a great show
🏃‍♀️ Loves to lift, run & laugh
👦👦 And full-time boy mama

I’m passionate about creating classes that help you rehab, retrain & rebuild your body safely, no matter your season of motherhood — all with encouragement, options, and my trademark grin. 😁

Can’t wait to move, laugh, and grow stronger with you. 💗

Tell me something fun about YOU in the comments!

10/31/2025

Selecting the right weight for your next workout can be challenging. Check out our blog with some tips on how to make sure you are selecting the most appropriate weight, for your personal goals and each workout!

Are you new to Online Fitness? Not sure what sized weights to select for your online fitness classes? Read on to learn how to choose the most appropriate weights for your workout so that you can best meet your fitness goals!

10/27/2025

A nap or a workout?

At FitMama Strong, you don’t have to choose — sometimes both happen at once! 😴💪

Babywearing workouts mean hands-free fitness, a built-in progressive load as baby grows, and practical strength for real life.

💗 Learn more about our prenatal + postpartum fitness community and discover how strong (and supported) your motherhood journey can feel.

10/24/2025

🧠 Exercise & Maternal Mental Health 🧘‍♀️🍂

Fall is the perfect time to start something new — and that includes caring for your mental well-being.

Movement isn’t just about getting stronger — it’s one of the most powerful tools we have for supporting maternal mental health. Regular exercise can reduce symptoms of anxiety and depression, boost energy, and improve sleep (yes, even in the newborn days!).

✨ According to the new 2025 Perinatal Exercise Guidelines, beginning gentle movement before 12 weeks postpartum can significantly lower the risk of perinatal mood and anxiety disorders (PPMAD).

That means the earlier you start moving — safely and intentionally — the more protective benefits you’ll gain for both your body and your mind.

🍁 This fall, give yourself permission to move in ways that feel good. Whether it’s joining one of our FitMama Strong classes (online or in-person), or taking a short walk -every bit of movement counts.

What’s your favourite way to move your body for the mental health benefits? Do you love to walk, dance, practice yoga, run, strength training or something else?

10/21/2025

“How much should I be moving after baby?”

The 2025 Postpartum Activity Guidelines say: 120 minutes a week of moderate to vigorous movement, including both cardio + strength.

At FitMama Strong, our in-person and online classes make that easy — each one blends safe, effective strength and cardio to rebuild your energy, confidence, and connection to your body.

Join us in person, live on Zoom, or on demand — every minute counts toward your postpartum strength. 💪

💬 Does the 120-minute goal feel doable for you right now?

10/09/2025

t’s not easy, but it’s worth it. 💪💗

Finding time to move your body while caring for a little one can feel impossible some days—but small steps add up. Here are 4 simple ways to make getting active with your baby a little smoother:

✨ Schedule it
✨ Get organized
✨ Involve your baby
✨ Adjust your expectations

Because showing up for yourself isn’t just good for you—it’s good for your little one, too. 🌸

💬 Tell us in the comments: Which of these tips do you want to try this week? Or do you have a go-to hack for squeezing in movement with your baby? Share it below—you might inspire another mama!

10/07/2025

How do we build strength in our postpartum classes?

We learn how to HINGE for every day life - so you can get your baby in and out of the crib, stroller, high chair -IYKYK 😘

We work our upper body with a focus on biceps, triceps and shoulders. When your arms are strong you can lift better, which puts less stress on your pelvic floor

We connect with our pelvic floor and incorporate mobility, alignment and proper breathing mechanics to help improve core strength

We select exercises that work our back muscles which helps to improve our posture and to counter that forward pull that pregnancy and postpartum positions cause

We also love to lunge, squat, rotate, push and pull to ensure your full body is strong and ready for all the things (carrying gear, wrangling toddlers, returning to sport, and living your best life!)

Drop us a 🥳 if you’re ready to join us!!

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and

08/28/2025

✨ Get to Know Fitmama Strong Durham ✨

Hi, I’m Jen — owner and founder of FitMama Strong Durham, certified birth doula, Lamaze childbirth educator, pre/postnatal fitness specialist, personal trainer and resident baby snuggler 💜 💪💜 I started FitMama Strong to give moms a space where they feel supported, encouraged, and strong — whether they’re pregnant, newly postpartum, or balancing life with older kids.

🌿 My favourite ways to move: strength and mobility training, with some runs sprinkled in. I also love walking and hikes along the trails with my family.

☕ Coffee or tea? Definitely tea first thing in the morning (after some water). Fun Fact: I don’t drink coffee! In fact, I have never even tried it.

🎶 My pump-up vibe: it depends on my mood, but you know that if a fav song comes up I am singing and dancing between sets 😉 (IYKYK)

💜 What I love most about teaching: helping mamas rebuild their strength and reminding them that their wellness matters too.

When you join me in class, you’ll find a welcoming space where movement meets community — whether in person, live on Zoom or on-demand. I can’t wait to cheer you on and help you feel strong in every season of motherhood.

💬 Drop a 👋 if we’ve worked out together, or share what you love most about your FitMama Strong workouts!