Hey There Mama!
You’re a mom! Great, right?
You used to love to move your body - jumping, running, lifting, but these days you’re not so sure.
You’re worried about wrecking your body, and getting injured.
You’re concerned about peeing yourself, having abs that are split, pelvic pain, and feeling like your vagina is falling out of you.
You’re unsure about how to navigate this chapter of motherhood with your desire to move your body like you used to.
You want to reconnect with your body in a way that feels fun, safe, and effective without it being all-consuming and losing your precious free time.
If that sounds like you, you're in the right place.
Introducing Forever Strong Mutha Training -
Your first personalized step on your postpartum fitness journey.
Forever Strong (FS) Mutha Training is a personal fitness training program that will start at your level and build up to your goal of having strength, knowledge and confidence to move your body however you want without the worry of any symptoms or injuries rearing their ugly heads.
Postpartum fitness looks different from fitness before kids and that’s exactly why you feel overwhelmed, confused, and even afraid.
Rest assured, you’re not alone. Your body has gone through one of the most difficult, life-altering things it can by growing and then popping out your baby. And it didn’t end there. Now you have tiny humans around requiring your strength, time, and energy.
FS Mutha Training focuses on giving you the knowledge to understand how your body has changed and the tools to keep moving forward, at your own pace, toward your fitness goals.
In the end, you will have the strength and confidence to move your body how you want – not just in your workouts, but in your everyday life. You’ll also gain the tools to know how to make fitness an enjoyable part of your life - not just something that you feel required to do.
One of the biggest challenges you face when you start to get back into fitness is knowing what kinds of exercises can help you move towards your goals, and which ones might not be the best right now. After all, your body may feel very, very different to you right now. You may feel weak in places you never even thought about before, or scared that you’ll hurt yourself, or surprised at how much pregnancy, childbirth and motherhood have thrown you for a loop.
That’s why FS Mutha Training takes it one step at a time. Each month of programming focuses on your specific goals and progresses in difficulty to gradually meet your goal. And you won’t just be going through the motions – you’ll be learning how to build a routine that fits your life.
You don’t just get a fitness program. You get a path forward. You get to figure out what is stopping you from achieving your goals in a whole picture approach.
How does it all work?
We start off with an assessment and goal setting session. Knowing where you’re starting from will help us move forward confidently.
Then each month we focus on an integral step towards your overall goal. Whether it’s building up your foundations of movement, learning and implementing the basic movement patterns, adding stability, or mobility, we work through those steps all while addressing any possible injuries or worries that you have. Unsure what all that means? Don't fret - we talk through it all including why we're doing something so that you feel like you're a part of the process, not just a robot.
We gradually progress the intensity and length of your workouts to ensure that your body is adapting, getting stronger, and staving off more injuries in the future. This gradual progression also allows you to develop and implement strategies to make fitness a part of your lifestyle.
Through our training together, you’ll know how to manage your injuries, balance your fitness mindset, and be ready to get into that beloved activity knowing that you’ve got this.
Here’s what you get inside FS Mutha Training:
Live 1:1 sessions
Each month you get two 20-minute live one on one sessions. Within the sessions, we’ll address any programming questions or concerns that you might run into so that you feel confident in what you should feel and do.
We’ll also brainstorm strategies to deal with any issues you might have coming up within your workouts, and in figuring out how to make fitness a part of your life.
Each exercise within your program will have a video alongside it so that you never have to worry if you’re doing the exercise incorrectly. You will always know what to do and how to do it.
Each week you’ll get your workouts delivered through a free-to-you app called TrueCoach. Depending on your personal goal, you will have the option of 2-4 workout days, 1-2 mobility days, and 1-2 higher intensity days. Each week includes flexibility in the workout schedule for you to choose how many days will work for you. Mom life can be crazy and FS Mutha Training works with you - not against you. Each workout will be tailored to your life and available energy.
Don’t worry, just because you only have 2 live calls with me doesn’t mean that you’re all by yourself on an island for the remainder of the month. You’ll have access to message me within the app, as well as email if you have concerns. There’s also form checks, reflection messages, and video messages that allow for contact within the month as well.
Wondering about who's coaching you?
Hi, I’m Caroline Botting and a little over 5 years ago, I was exactly where you are now. I had just had my second kid and was feeling even more broken, sad, scared, and depressed than after having my first. I was a fitness professional and my body felt like it was revolting against me. All I wanted was for it to feel like it used to, and to be able to do what I used to. Even with a Bachelor’s Degree in Physical Education and being a Certified Personal Trainer with over 15 years experience, I needed help to deal with my pelvic health symptoms (thank goodness for pelvic health physiotherapists). I also found out how lacking the information is for training women especially in the postpartum time so I went out and got some specialised training. I want women to feel empowered, strong, and capable to do whatever they want with their bodies, and to not have bodies that feel foreign and broken.
I’m here to give you strategies and solutions. You deserve to have the information, help, and compassion that gets you back into your life feeling capable and strong. That’s why I do what I do.
Not sure if FS Mutha Training is for you?
FS Mutha Training is for moms who want to kick their postpartum movement and fitness journey into gear and to get back into their most loved activities. You’re unsure where to begin and how to stop peeing your pants, or feeling like your insides are falling out. You want to learn how to make your body work for you instead of against you. You no longer want your life to be stuck revolving around where the nearest toilet is, and having the shitty pelvic health injuries running your life.
You’re done with watching life pass you by and want to get back to moving how you want, when you want, without feeling broken.
Here’s why you need FS Mutha Training:
You’re done with the worry of what pants to wear when you work out for fear of peeing yourself, how much you’re knocked down with back pain after a day of kid lifting, and feeling like you can’t get back into running, jumping, or your favourite activities for fear of your vag falling out.
You’ve gone through other fitness programs or celebrity workouts and are done trying to find the magical missing piece to keep you on your fitness journey.
You want to dive into figuring out why fitness doesn’t fit into your life the way you want it to.
You want to know why your body seemingly hates you when you get stressed with life situations and how to prevent the nagging symptoms and injuries from sidelining you again.
You want fitness and movement to be a consistent part of your lifestyle and want the accountability of a coach, and the strategies needed to help you keep at it.
Here's why you need FS Mutha Training today:
If not now, then when? Truly.
I'm not meaning to sound like a "you-know-what", but when will the time be right for you to be done with being in pain when you move?
When will you no longer be ok with wearing a liner "just in case"?
When will you start to realize that you've given up doing the things you love to do because your worry and stress around movement has stolen them from you?
Now is the time to start to think about what you want.
You know that moving your body in those movements that you love helps with so many things. It’s a mental break that you need and crave. It can make you feel strong and capable. You want fitness and movement to be a part of your life, not only now but for the long term. You definitely don’t want those crappy symptoms and injuries to stick around though, and want nothing more than to get back to what you used to do.
While it might not seem like a big deal now to pee yourself when you move, ignoring why it’s happening and waiting longer won’t magically make your problems disappear. If not now, when will you decide that what you want and need is worth it?
The good thing is that you don’t have to start big. You don’t have to add hour-long workouts to your life. You can start small and, step by step, get back to moving your body like you want to. And along the way of getting back to what you used to do, you’ll be even stronger than before and more prepared for the future. I sure want to be able to carry in all the groceries, or open that can, or move how I want when I’m 80 - how about you?
Now is the time to reduce leaking, get rid of the back and pelvic pain, and to get the strong and functioning pelvic floor and body that you need for your active life.
Now is the time to stop saying no to the life you want and to start saying yes to the one that is waiting for you. The life that has you happy, healthy and ready to go whenever you want to do whatever you want.
Who exactly is FS Mutha Training for?
FS Mutha is for women who:
want to get back into fitness after having a kid(s)
want to kick their symptoms (incontinence, pelvic pain, feelings of prolapse) to the curb
want to make fitness a part of their life
What do I need to have for equipment to be the most successful?
The best part about personal training is that your program is designed around what you have at your disposal. While no equipment may be necessary to start, you will find that over the course of training together that you’ll want to kick your strength up even more. To do that I recommend that you have a band, a band loop, as well as a set of weights.
I’m scared to take time for myself and I’m nervous to invest in myself
I get it. You’re a mom. You’re more than yourself now and you have a lot on your plate. But you still are a person with needs, desires, and goals. You might not know what it’s like to think about these things for yourself anymore but losing yourself down the rabbit hole until your kids are grown ups can’t be the only option.
You’re told by social media that having self-care time requires you to sip wine and chill, or to have bubble baths. But you want more for yourself. You want to be able to move without peeing yourself. You want to have pain-free sex, to not have back pain when you lift up your kid, to not feel like your insides are falling out of you whenever you move. You want more for yourself than to Netflix and chill and you deserve it.
Taking care of your needs, and your wants is just as important as taking care of your kids. Having them see that also lets them know that you value yourself and want the best for both you and them. You’re sick of being stuck on the sidelines, unable to run after them or play with them without peeing yourself. Allowing yourself the ability to do what you need ultimately helps you live IN your life instead of outside of it, constantly worried that you’ll injure yourself.
What is the TrueCoach app and how would I use it?
The TrueCoach app is a platform that allows you to see an entire week’s worth of workouts on any device that you want Apple, Android, whatever you have, if there’s an app store, you got it. Within your workouts, each exercise has its own video and instructions in case you can’t quite remember what it should look like. You’ll check off each workout day and that sends a message straight to me to let me know that you’re rocking it out. Within the app as well, is a messaging centre where you can chat with your coach if you have questions or concerns about your program.
“I don’t have any time”
Time is a precious commodity - especially when you’re always ON for a little human. It can seem daunting to actually consider your needs and make yourself a priority. The great part about the FS Mutha Training is that you don’t need hours upon hours all in a row to get your workouts done. We customize your workouts to your situation and needs. There are always options for the amount of time you have as well as your energy stores. If you only have enough in you for some of your workout, that’s ok. The workouts are always broken up into blocks that can be done all together or separate if they need. You get to choose your own workout adventure while having a coach as a sounding board, giving you strategies to keep moving towards your goal.
Why is there a questionnaire?
While I like to think that I can help anyone with their fitness, I know full well that I’m not the right fit for everyone. The questionnaire lets me know whether I think I’m best suited to help you reach your fitness goals.
Disclaimer here - I no longer train women for weight loss. If your main goal is to lose weight, I suggest looking elsewhere for a trainer.
I am here to help you figure out your postpartum symptoms and injuries, make fitness a part of your life, and help you dispel the myth that you’re feeling this way just because you’re getting older.
What happens now?
After you fill out the questionnaire, you’ll receive a reply back to you letting you know that I’ve received it. I’ll then review it and get back to you within 72 hours.
After that, if I believe that we are a good fit to work together, we’ll meet online for an assessment and goal setting session, and then you’ll begin your training journey.
If you’ve made it to the end of this, you know that now is the time for you.
You’re ready to start saying yes to YOUR desires, YOUR goals, and YOUR needs, and YOUR time is now.