Find Your Strength
Be Strong Like a Mutha
Welcome to motherhood! Great, right?
Running, jumping, lifting, and moving probably feels pretty different now. These activities used to happen without another thought in the world. They were fun, and made you feel like, well, you.
Now those same activities bring on anxiety that you’re wrecking your body, and worry that you’ll get more injured.
You’re scared that peeing yourself is your new normal. You're worried that pelvic pain, and the feeling of your vagina falling out of you will continue or get worse. You feel sad that your body doesn’t feel like it used to and reconnecting with something that is now so foreign is a lost cause.
You want the seemingly constant injury and re-injury merry-go-round to stop so that you can get off and get on to moving how you want, when you want.
But let’s all be honest. You don’t have the time or energy available like you used to. Long gone are the days of hour-long workouts. You need to be in and out in 30 minutes or less!
If that sounds like you, you’re in the right place!
Introducing the Strong Like a Mutha Collective -
The first step on your postpartum fitness journey.
Strong Like a Mutha (SLAM) Collective is an ongoing online program that starts from the foundations of movement and builds up to the goal of having strength, knowledge, and confidence to move your body how you want without the worry of any symptoms or injuries rearing their ugly heads.
Postpartum and post-injury fitness looks different from fitness before kids and injury, and that’s exactly why you feel overwhelmed, confused, and even afraid.
Rest assured, you’re not alone. Your body and your mind have both changed by doing one of the most difficult, life-altering things it can. And it didn’t end there. Now you have tiny and not so tiny humans around requiring your strength, time, and energy.
The SLAM Collective 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. The SLAM Collective gives you a balanced program that incorporates strength, mobility, and cardiovascular endurance making your body ready for anything you want to do with it.
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 life changes have thrown you for a loop.
That's why the SLAM Collective takes you, step by step, to new heights in understanding how to move within your body AND life and helps you feel at ease in moving without the worry of ending up back in an injury loop. Within the SLAM Collective, you get to choose your workout journey based on your energy, time, and life needs.
Gone are the days of the all or nothing, go hard or go home mentalities. Within the SLM Collective we train for the life you have as well as the life you want without the trash of kicking yourself when you’re down, raggin on yourself for your lack of time and energy, or feeling like you’re failing so what’s the point? Within SLM Collective, we create strategies and practice habits to make sure movement continues for the long haul - not to just make it to the next day unscathed.
By working in the SLAM Collective you’ll learn how to manage your injuries, balance your fitness mindset, gain strength and confidence in your body, and be ready to get into that beloved activity knowing that you’ve got this for not only now, but for the long haul of life.
Here’s what you get inside the SLAM Collective:
Within the SLM Collective, you get 2 live group workout classes per month where we go through that month’s program and address any questions or concerns that you might run into so that you feel confident in what you should feel and do and what to do if that isn’t what you’re experiencing.
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 app with the option of 2-3 workout days, 1-2 mobility days, and one higher intensity day. 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 Strong Like a Mutha Collective works with you - not against you. Each workout is 30 minutes or less!
Postpartum can feel lonely. Whether you are 6 weeks, 6 months, or 6 years from when you gave birth, it can feel like you’re in a hole by yourself surrounded by needy little humans. The SLAM private Facebook group gives you an instant community of like-minded moms. They are where you were, have the same goals as you, and are ready to root each other on to greatness.
You’ll also gain access to informational videos that I’ll be hosting in the Facebook group to better equip you with the knowledge you’ll need to feel even more confident and capable in your body.
Are you ready to restart your fitness journey and kick your worries and injuries to the curb?
The Strong Like a Mutha Collective is an ongoing online program that is available to you for the price of $107 + GST per month.
*GST not included in price*
*3 month minimum commitment required*
*You will be directed to the SLM Collective Questionnaire*
Wondering about who's coaching you?
Hi, I’m Caroline Botting and 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 realized that I needed more specialized education to train women postpartum, so I went out and got some. 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 Strong Like a Mutha Collective is for you?
The SLAM Collective is for moms who want to begin their postpartum movement and fitness journey 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 and you want it to last for the long term.
Here’s why you need the SLM Collective:
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.
You don’t want to end up on the sidelines of your life due to injury ever again. And god forbid you do, you want to know that your setback will be TEMPORARY.
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 SLAM Collective for?
SLAM Collective 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
want to rid themselves of the worry that injury is right around the corner the minute they start to move again.
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.
What do I need to have for equipment to be the most successful?
I recommend having a set of light, medium, and heavier weights as well as a band and a band loop.
If you aren’t able to get these things before you start, don’t fret. There are modifications available for the exercises as well as the ability to use things that you can find around your house as replacements.
I’m scared to take time for myself and I’m nervous to invest in myself
I get it. You’re a mom 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 take 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 to move how you want, when you want, without stressing about injury. 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.
Why do I have to apply and what happens after I submit my application?
I want you to thrive inside the Strong Like a Mutha Collective and that is why I want to make sure that you are a good fit for it. There is no judgement here, just a desire to help you be as successful as possible.
Can’t I Just Do YouTube videos On My Own?
Sure, you could look up postpartum workout videos on YouTube. There are thousands of them. But you know they won’t work for the long term.
What you get from going on this journey inside SLAM Collective, is the piece of mind that what you’re doing is backed by science. Working with a qualified and trained professional in a safe and intimate space is exactly what you're missing from YouTube. You can't ask YouTube questions or ask for clarification. YouTube doesn't offer real time, human support - and you get that and more within the SLAM Collective!
You also get a community of moms going through the same program with you. A group of like-minded women who are all ready to cheer you on and lift you up on those days that life feels hard.
What if I can’t make it to the live classes?
If you can’t make it to the scheduled time for the class, you don’t have to worry. Stuff happens (especially with kids in the mix) and I don’t want you to miss out. The recording of the class will be available to you through our private playlist for you to watch, and re-watch whenever you want.
What’s the difference between one-on-one training and the Strong Like a Mutha Collective Programming?
The difference is the amount of customization to your program.
One on one programming is developed with a specific personal goal in mind that can be changed more freely.
The Strong Like a Mutha Collective is a group program developed around the communal goal of getting back into fitness and then continuing in fitness without the worry of injury. This allows for the program to be more cost effective.
Both are great options, so it might be the cost that is your deciding factor.
“I don’t have any time”
Time is a precious commodity - especially when you’re always ON for everyone else in your life. It can seem daunting to actually consider your needs and make yourself a priority. The great part about the Strong Like a Mutha Collective programning is that you don’t need hours upon hours all in a row to get your workouts done. No workout is longer than 30 minutes and there are options to break them up into even smaller blocks of time. That way you’ll still get your needs met and have time to sit or shower during that precious down time.
What happens now?
After you submit your application, I’ll review it and you’ll hear back from me within 24 business hours. If you’re accepted, you’ll receive an email from me with a payment link and an invitation from TrueCoach to set up your profile.
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.
YOUR time is now.