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
Between babies, work, school runs and everything else on your plate, finding something nourishing to eat can easily become an afterthought. We put together 5 simple, mama-friendly snack ideas that combine everyday foods like Greek yogurt, fruit, nut butter, hummus, cottage cheese and smoothies.
Pregnancy can change your feet in ways you might not expect, which means your favourite pre-pregnancy shoes may not provide the same comfort or support postpartum. Learn why reassessing your footwear can help you feel more comfortable and supported as you return to walking, workouts, and everyday movement.
Your birth environment can have a big impact on how calm, comfortable, and supported you feel during labour. Discover five simple ways to create a cozy birth space that helps you feel confident, relaxed, and ready to welcome your baby.
Returning to work after maternity leave doesn't mean your fitness journey has to end. Discover simple, realistic strategies to make movement fit your new routine and stay consistent through this exciting new chapter.
Making movement part of your day as a parent can feel impossible, but it doesn’t have to mean long workouts or perfect routines. From postpartum recovery and baby-friendly fitness to short workouts and realistic expectations, these 10 simple strategies can help you build consistency, prioritize your health, and move your body in ways that fit your season of life.
Is yoga the only prenatal exercise you can do when expecting? Let’s bust this myth, and talk about how to safely move your body during every trimester!
It’s exciting to start building your baby registry, but read Fitmama Strong’s suggestions on what not to add to it!
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.
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.
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.
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!
As your body changes in pregnancy, the way you exercise may need to change too. Your balance, centre of gravity, joints, pelvic floor, and growing belly can all affect how certain movements feel. Here are three common exercises to be mindful of and some simple ways to modify them.