Prenatal, Postpartum, Babywearing, Circuit Training and More: Fitness & Yoga for Mamas and Families
Live, Online and On-Demand from our Virtual Studio
Start with Us, Grow with Us
Welcome to Fitmama Strong Online! We’re so happy that you’ve found us here.
We’re here to help you feel your best during pregnancy, the transition to parenthood and during your parenting journey.
Start With Us early in your pregnancy to build your physical strength, improve your confidence, and learn about all things related to pregnancy, parenting and the postpartum experience.
After baby we invite you to Grow With Us as you improve your strength and endurance for parenthood. We offer fun, safe and effective workouts that will help you recover and rebuild after birth. Regardless of what program you choose, we’re here to support you at each stage!
I am so grateful and appreciative for my experiences with Fitmama and the whole team there. From my prenatal class to their online classes now, they've made it so easy and fun to be active. They're always adding new classes, new routines, and they make them so fun to attend. Thank you to Sue and Jen for offering such a thoughtful space that makes me work hard!
- Maryn
So happy to have found this baby and me exercise option! The in person classes were fun and a great way to feel less isolated as a new mom. The synchronous and asynchronous classes included with the class fee were a big bonus and made getting in shape on maternity leave an attainable goal. Thank you to Sue for always responding to any questions with super speed.
- Anne
I’m currently finishing up my 2nd session with Sue in Ottawa with Fitmama Strong Ottawa. I’ve had a great experience and have met some lovely moms and babies. This session I have started to add their online classes to my routine, which has been great in helping me get back into shape as well as build back up my flexibility. They are always looking to improve the experience, this session they have added a Flow class which has been wonderful. I would highly recommend any and all classes both in person and online. In person sign ups go quick so make sure you’re on the list beforehand. Thanks Sue and team!
- Kalaigh
I participated in the stroller fit class while on mat leave and loved it! It was a great way to get outside, get exercise, and be social. The movements were easy to adapt to where my little ones and I were at. I've since continued to do the online classes (live and recorded), which are easy to fit into my busy schedule. I really enjoy both the workout and the sense of community.
- Laura
Fitmama Strong Online has been my sole workout subscription/membership since Summer 2021! It is very reasonably priced, super convenient and fun! The 30 min workouts varying at noon, evenings and Saturday mornings is the perfect mix to get in 5 days a week of movement. Sue and her fellow instructors are all super engaging and accommodating and manage to get me sweating and laughing! So if you’re like me and need to pay a little bit to stay accountable and to be live and with other people to be socially motivated - then this is for you!
- Corrie
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.
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.
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!
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.
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!
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.
It’s so important to keep moving your body during pregnancy. Wondering why? Here are our top 10 reasons to practice yoga when pregnant.
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!
What’s the difference between a nursing sports bra and a regular sports bra? Lots! Read on to learn out more.
Inevitably, despite our best intentions to be healthy, overindulgence sometimes happens during the holidays. Here are 10 of our favourite tips to help you manage holiday parties so that you don’t leave feeling stuffed!
During pregnancy, a stability or birth ball can provide a comfortable place to sit, as it allows your body to maintain neutral posture which can help ease back pain. Read on to find a few of our suggestions to help strengthen and provide comfort during pregnancy and birth.
Moving your body should be a priority, so why do so many of us have such difficulty finding the time to workout? Read on for Fitmama Strong's strategies to help can focus on fitness even when time is limited.
Being a parent is hard work! And it’s even harder to fit in the things that used to fill your cup. We know how difficult it is for mamas to put themselves first, so we’ve come up with our top 6 ways to make sure you get the time you need to take care of you!
Did someone you know just have a new baby? Here are some suggestions to help support new parents in the early days. Spoiler… Bringing healthy, nutritious and pre-made food is never a bad idea!
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!
Walking is one of the easiest and most convenient ways for a new mom to make physical activity a part of her daily routine. At Fitmama Strong Online, we know first hand the positive and transformative impact regular exercise has on our mood, sleeping patterns and self-esteem, since we hear it from our members all of the time!
Looking for better support in your nursing sports bra? Looking for exercise clothing options during pregnancy? Look no further! We’ve partnered with AFTER9 to bring you some of the best fitting, comfortable and stylish fitness wear for your childbearing years!
Welcome to Fitmama Strong Online! Get to know your Fitmama Strong Owners a little better and read on for a few fun facts they’ve shared that you may not have known about them!
Is baby nearly here? Overwhelmed with all of the lists that come with having a baby? We’ve got you covered when it comes to packing your hospital or birth centre bag for the big day!
Are you eager to get back to running after having a baby? Read about how we recommend you progress back to running during the postpartum period.
Keeping up with a fitness regime on your own is hard enough! Add a baby, and it’s even harder. Our blog post offers tips to help you stay on top of fitness once baby arrives. Because we all know that life with a baby isn’t always predictable!
Getting back to exercise after having a baby isn’t easy! Many people aren’t sure where to even begin. So, we’ve put together a few tips to help you get started in your postpartum recovery and your return to fitness.
Congratulations, you’re having a baby! There’s so much information about exercising during pregnancy, you may be wondering what to follow? Read on to find out facts vs fiction, as we bust prenatal exercise myths!
Have you just had a baby? When you're ready to move again, Fitmama Strong Online is here to suggest a few basic exercises you can begin with!
Why stay fit? Sue, from Fitmama Strong Ottawa, spends lots of her time motivating others to improve their level of fitness, so she’s sharing some of her reasons for working out and staying fit!
Sleep can be hard to come by for new mamas, so we enlisted the help of Erin Junker from The Happy Sleep Company to help you get a better night's sleep. We all agree that exercise is one of the most important things you can do to help you sleep more, so we suggest these strategies to help add exercise into your day after your baby is born.
Do you have a baby on the way, but aren’t sure what to expect? Here are a few things you can do to help prepare you for one of the biggest events of your life - birthing a baby!
Babies and strollers seem to go hand in hand, so why not get a workout in with both your baby and your stroller? It's convenient, cost effective and most importantly, get's you out of the house for some fresh air. Power walking with your stroller creates resistance and increases the intensity of a regular walk. Daily walks at a moderate intensity will also help increase your metabolism, release more ‘feel good’ endorphins and reduce stress.
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.