Fitmama Strong Durham

04/23/2026

Stroller Strong Essentials….

✅ A sturdy stroller, a baby carrier is a great extra to pack. Trust me 😉

✅ Gear for exercising outdoors (hats, sunscreen, proper footwear and layers)

✅ Blanket or towel for any ground exercises

✅ Water, gotta stay hydrated

✅ Sun protection for you and babe (wear the hat my friend)

✅ Snacks and toys (keeps your mini happy)

✅ Come as you are, ready to have some fun. We will handle everything else 🥰

Join us on Tuesday or Thursday mornings 10:15 in Whitby. Classes start the week of May 11th.

04/22/2026

Improve your next run with this tip 👇

If your torso feels stiff while you run, your body has to work a lot harder to keep you moving forward.

A rigid rib cage limits your ability to breathe fully, rotate naturally, and absorb impact—hello tension, fatigue, and sometimes even leaking.

Instead, think of your rib cage like a clock gently swinging from 3 to 9 🕒➡️🕘

That subtle rotation helps open up your back body so you can access back breathing (aka 360° breath).

When your breath expands into your back:

✨ your runs feel smoother
✨ your core responds more naturally
✨ pressure through the pelvic floor is better managed

Try this on your next run and notice the difference 💛

04/16/2026

Boost your mood and build your community with movement.

Tell us, what do you love about exercising outdoors? 💬

04/13/2026

Calling all runners 🏃🏽‍♀️ 🏃🏃🏽‍♀️🏃‍♂️

Our FIT to Run Strength 💪🏼 Series is coming back this spring!

We’ll be hosting this strength series of classes in partnership with , the new studio is an extension of Ajax location.

These classes are intended to supplement your running days with essential strength and mobility training (something that many runners forget to do!).​​​​​​​​
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If you’re a runner, you know a runner, you’re ready to start running for the first time or to get back to running again, then this program is for you!​​​​​​​​

We’re here to help you build the strength you need to make 🏃‍♀️‍➡️easy and injury free!
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Head on over to the link in our bio to register for your spot. Got a running buddy? Tag them here and have them join you each week.​​​

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🗓️ Wednesdays May 13-June 18

⏰ 5:30-6:25 PM

🎟️ $155+hst

📍Glow Movement/Womens Health Physio Ajax location (144 Old Kingston Road, Ajax)

04/08/2026

Our next Stroller Strong series is almost here — and we’d love to see you in class! If you’ve been thinking about joining, here are 5 reasons this program was made for you:

1️⃣ A true community. You’ll connect with other parents who get it, while your little one makes their first workout buddies.

2️⃣ Safe & smart postpartum fitness. Every class is designed to rebuild strength and confidence, with special focus on core and pelvic floor recovery.

3️⃣ Inclusive & supportive. No matter your fitness level (or how much sleep you got last night 😉), we’ve got modifications and encouragement for you.

4️⃣ Flexible & parent-friendly. Babies cry, need to be fed, or just want extra snuggles — and that’s always welcome in class.

5️⃣ Expert guidance. Each session is led by certified pre/postnatal fitness specialist and personal trainer, so you’ll know you’re in good hands.

👟 Ready to roll? Add your name to the wait list! We’ve linked it to our bio, or better yet, DM me and say hello and I will send you the link!

Season 16 here we come!

04/02/2026

The countdown is on! Will you be ready? Join the wait list to get first access.

Strollers Roll May 12th.

03/18/2026

We love to celebrate the starting line! Check out our blog to learn how we support someone who is brand new to exercise, or starting again.

Starting or restarting your fitness journey? Learn how to build a strong foundation with beginner-friendly principles and supportive programs designed for postpartum and beyond.

03/10/2026

Will exercise decrease your milk supply? 🤱🏽🏃‍♀️

This is one of the most common questions we hear from postpartum parents who want to get back to movement. The good news: for most people, exercise does not decrease milk supply. In fact, regular movement can support overall physical and mental well-being during the postpartum period.

The key is supporting your body while you train:

💧 Stay well hydrated
🥗 Eat balanced meals and snacks whenever possible
👶 Feed your baby on demand

Current postpartum movement guidelines suggest aiming for about 120 minutes of moderate to vigorous exercise per week, which can be gradually built up as your body feels ready.

⚠️ One thing to watch for:

If you suddenly notice a dip in supply, take a look at your training load. Overtraining or increasing volume and intensity too quickly can put extra stress on the body and sometimes impact supply. Try progressing one variable at a time—either duration or intensity—and increase by no more than about 10% per week.

Postpartum training works best when it’s progressive, well-fueled, and sustainable. Your body is doing a lot—movement should support it, not deplete it. 🩷

03/03/2026

3 Things We Hope You’re Doing Postpartum to Actually Strengthen Your Core

If you’re postpartum, here’s what really matters:

1️⃣ Improve ribcage mobility + master 360° breathing

We improve breathing to improve abs.

Your diaphragm, deep core, and pelvic floor work as a pressure system. When your ribs are stiff or your breath lives high in your chest, your abs can’t generate efficient tension.

Breathing well = optimizing pressure.
Optimizing pressure = better core function.

And remember — all pregnant bodies experience abdominal stretch. That’s normal. The goal isn’t to “snap back.” The goal is to rebuild coordination and strength.

2️⃣ Stop sucking in your tummy (and gripping your abs & glutes)

Chronic bracing isn’t strength.

Holding your stomach in all day can actually disrupt pressure management and limit pelvic floor function. True strength requires the ability to relax, expand, so that when you really need your core to show up, you’re ready.

3️⃣ Progressively overload your abs with purpose

Yes, your abs need load — but progressively. Keeping in mind that as you progress you should be able to manage pressure well, avoid doming or coning or bearing down. Learning how to breathe under a brace is essential.

It takes 4–6 weeks to build new strength gains.
And it takes 10–12 months(and sometimes longer) for fascial remodelling to fully occur after pregnancy.

So what we hope you take away from this is that patience + progression + consistency matter.

Core strength postpartum is not about rushing.
It’s about respecting timelines, learning how to optimize pressure, and building capacity that lasts.

If you’re ready to train your core in a way that supports your pelvic floor and long-term strength, comment “CORE” 🩷

02/24/2026

At Fitmama Strong, we believe beginner isn’t a level — it’s a season ❤️

A beginner isn’t someone who is out of shape or starting from zero. It’s simply someone who is building consistency and laying the foundation for long-term strength.

That means focusing on increasing overall movement, learning quality movement patterns, building confidence with bodyweight exercises first, and gradually adding resistance when the body is ready.

This is especially important in early postpartum, when the goal isn’t to “bounce back,” but to rebuild strength, improve range of motion, and reconnect with your body in a supportive environment.

Whether you join us in person for our early postpartum classes, log in to a live online workout, or press play on an on-demand session at home — you’ll be guided every step of the way.

There is no rush. No pressure. Just progress❤️

👇 Tell us in the comments — are you starting fresh or getting back into a routine?

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!