Stronger as a Mom

Postpartum Exercise for Moms

Stronger as a Mom is a fully online postpartum exercise guide created by pelvic floor physical therapists with the goal to improve the common postpartum conditions you may be suffering from including urine leakage, and diastasis recti. It is designed for all women including brand new moms to those who have been mothers for years. By purchasing this course you will feel empowered with the education and knowledge you will gain about your body from this program while safely returning back to your previous or new exercise routine.


Your Instructor


Web Pelvic Health
Web Pelvic Health

Alessandra is a pelvic floor physical therapists and business owner that worked with 2 other pelvic floor physical therapist in Phoenix, AZ. After seeing so many women with similar ailments during pregnancy and postpartum and all asking the exact same question, ““what kind of exercise can I do after having my baby?” they knew they needed to come up with a safe, and effective program these new mothers could do from home. They became passionate in finding a way to reduce their risk of suffering from some of the “common but not normal” ailments many new mothers seem to face.

During one of the therapist pregnancy's they developed a strengthening program for her to follow as well as into her postpartum journey. After having a healthy delivery and optimal recovery they knew it was crucial to share this program with as many women as possible.

Alessandra Goodfellow PT, DPT

Co-Founder and Owner

Dr. Alessandra Goodfellow has been a physical therapist for over 16 years and is the owner of Pelvic Wellness Physical Therapy in Arizona specializing in the care of pelvic physical therapy. She received a Bachelor of Science in Exercise Science and then a Doctorate in Physical Therapy from the University at Buffalo. She has extensive training in a wide range of pelvic floor dysfunctions and conditions in women, men, transgender and children. Alessandra has felt that she has not been able help everyone that would benefit from these skills due to time and location and wanted to be able to share her knowledge and education to help others around the world. As a mother herself she understands the limits of being able to find an exercise program that fits into the busy lifestyles that everyone has let alone one that is safe, beneficial, and can be done at home.



Course Curriculum


  Welcome to Stronger as a Mom!
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  The Basics
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  Session 1: Deepen Your Foundation and Core Connection
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  Session 2: Get Energized
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  Session 3: Core Focus
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  Session 4: Get Fierce
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  Session 5: Sweat it
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  Session 6: Strong as a Mother
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  Congratulations you are Done!
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Frequently Asked Questions


When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
How long is the program?
Stronger as a Mom is a “move at your own pace” program. It is made up of 6 sessions total. Each session encourages at least 3 workouts a week. Each session is designed to last anywhere from 1-4 weeks depending on how you are healing and if the exercise is feeling hard or easy for you.
How will I know when I can progress to the next session?
There are quizzes at the end of each session for you to take to help you determine if you are ready to move on to the next session.
How soon after having my baby can I start the program?
The program is designed for you to begin reading through “the Basics” section and focusing on your breathwork and pelvic floor at day 1 postpartum. We recommend waiting to begin the actual modules after getting medical clearance from your physician.
Is this program for women who had a c-section or vaginal birth?
Both! The program is designed for both types of birth.
What equipment do I need to begin the program?
We recommend light to medium dumbbells, resistance bands, and a floor mat. If you do not have one of these items, you can still do the program.
What does a typical workout look like?
Each workout will consist of a mobility warm-up, pelvic floor exercises, core exercises, and then either a lower body, upper body, or full body component. All also end with pelvic floor relaxation. They are designed to be able to be performed all together at once or broken up throughout the day based off your time. Each workout is designed to take 30 minutes or less.
How can I have quick and easy access to the program to save time?
We highly recommend starting by downloading the app, Teachable on your phone or tablet. Log in from the app and you will be able to begin the program directly from where you left off. We also recommend printing off the handouts for each day and session for you to follow along with the videos.
Will this program help me get my pre-baby body back?
This program IS NOT designed for moms to lose weight or get their “pre-baby bodies back.” We are designed as a postpartum exercise program to help strengthen the full body including the core and pelvic floor to assist in reducing the risk of the common conditions seen postpartum such as urinary incontinence, pelvic organ prolapse, and diastasis recti. Some women may experience some weight-loss doing the program but that is not the primary focus.
I had a baby years ago; Will this program still work for me?
Absolutely! This program is designed for all women whether you just had a baby or are 20+ years postpartum. We believe all women can benefit from this program.
What do I do if I feel pain or my symptoms getting worse?
We recommend you stop the program Immediately and contact your medical provider. This program is general information only and you may require in-person treatment.

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