Stay strong through every week of pregnancy. Restore and get back in shape safely postpartum. Evidence based, built for the daily demands of motherhood.
It comes from decades of outdated guidelines, contradictory internet advice, and a fitness industry that was never designed with mothers in mind. When nobody gives you clear, trustworthy guidance, doing nothing feels safer than getting it wrong. So mums step back from strength training — sometimes for years — and their long-term health pays the price.
Here are five things you’ve probably been told — and what the evidence actually says.
Research shows strength training during pregnancy reduces back pain, supports a shorter labour, and leads to faster postpartum recovery. The question was never whether to train — it’s how to train smart.
Returning to HIIT before your core and pelvic floor are ready doesn’t speed up recovery — it sets it back. More leaks, more diastasis, more pain. The fastest route back is always a phased, progressive plan.
Leaking when you jump, cough, or sneeze is common. But common is not the same as normal — and it is absolutely not permanent. With the right approach, most pelvic floor symptoms are fully resolvable.
Kegels alone are only part of the picture — and for many women, more of them actually makes things worse. Real recovery requires breath work, pressure management, and progressive loading.
The 6-week clearance tells you your incision or tear has healed. It says nothing about your core function, pelvic floor readiness, or return to impact. That appointment is a starting line — not a finish line.
Mums don’t quit fitness because they lack discipline.
They quit because nobody gave them a trustworthy system built for their body, at this stage of life.
That’s exactly what the Core-Floor-Strength Method was created to be.
Moms transformations from the inside out: Flatter & stronger core, reliable pelvic floor, body recomposition and weightloss. But most importantly: these moms experienced changes that make their everyday life so much better – from being able to get up from the floor, to lifting their toddler and jumping without leaks and just simply liking what they see in the mirror again.
8 months postpartum · 2 C-sections
“Wow I did 30kg at my deadlifts today — I never thought I would be able to do this again after the baby!”
Results in 14 weeks · 1:1 Coaching
2 months postpartum · 2 back-to-back pregnancies
“Started at +30kg above pre-pregnancy weight with 38% body fat. Now deadlifting, sleeping better, and feeling more confident than she has since before her first pregnancy.”
Results in 7 months · 1:1 Coaching
6 weeks postpartum · 2 back-to-back pregnancies
“Rebuilt her core from scratch — starting with gentle breathwork after a C-section and progressing steadily to weighted strength training, all while maintaining her milk supply”
Results in 16 weeks · 1:1 Coaching
9 months postpartum · 3cm diastasis → 2cm in 6 weeks
“What I really appreciated was the strong focus on foundations. Mascha explains the how and why behind every exercise — I felt like I truly understood what I was doing rather than simply copying movements. Even when I can’t fit in a workout, I still find myself applying the breathing and posture techniques in everyday movements. Mascha is relatable, motivating, and especially inspiring knowing she has been through the same journey herself. I would recommend this to any mum who wants guidance on rebuilding her strength but doesn’t know where to start.”
New mum · 4cm diastasis → 1cm in 4 weeks · lost 5 kg
“First week without any leaks.”
“Finally understand what ‘engage your core’ actually means.”
*Results from “RESTORE” programme
“Stronger and flatter than when I was doing Pilates.”
These women weren’t starting from a place of strength.
They were exhausted, in pain, and had no idea where to begin.
That’s exactly the point. The method works because it meets you where you are.
Started at +30kg above pre-pregnancy weight with 38% body fat. Now deadlifting, sleeping better, and feeling more confident than she has since before her first pregnancy.
For the mom who wants more than a program — a coach who knows her body, her goals, and her life. Fully personalized. Fully supported. Built around you.
A thorough intake call with Mascha and fitness assessment so your plan is built around your exact starting point — not a template.
A fully custom training plan — updated as you progress — built on the Core-Floor-Strength Method for your specific stage.
Aligned to your stage — pregnancy, postpartum, or breastfeeding. Fuelling recovery and body composition without crash dieting.
Track progress, get support, and stay accountable every single week — with detailed feedback from Mascha form, progress and program.
A dedicated call each month to review your progress, address any issues, and adjust your plan as your body but also life evolves.
Your own personalised coaching app with direct messaging, workout tracking, and everything in one place.
Depending on your starting point we usually start with breathing mechanics, core & pelvic floor and integrating it into the foundational full body exercises. We don’t skip this step even if you are an experienced athlete. Because this is the the base that everything else is built on.
Functional strength, progressive loading, compound movements. Healing milestones assessed and celebrated. Nutrition integrated at real maintenance.
This phase can last between 4 weeks and up to several months depending on your starting point, goals and your overall circumstances. We target to progress here to more advanced strength training, impact training, performance or weightloss required.
One-time payment · full 16 weeks
Best value. Pay once, start immediately, and focus entirely on your results.
per month · 3 monthly payments
Spread the investment across your programme. Same access, same results.
Note: the 16 week commitmment remains as sustainable results take time and we don’t take short cuts like crash diets or send you into unrealistic high intensity plans.
monthly plans, cancel any time
The same customised training & nutrition plan but without the coaching support. Just fill out the questionnaire with your goals, equipment available and preferences and receive your plans via app in 2-3 business days.
Applications reviewed within 1-2 business days
* Note: results and duration varies depending on starting point, goals and adherence to the program.
The only training system that combines pelvic floor healing, deep core restoration, and real progressive strength training — designed specifically for every stage of motherhood. All three pillars work together, in every session, at every stage, never in isolation
Regaining core strength doesn’t start with crunches or planks. It starts with rebuilding the foundations – your breath. Before progressing to more intense movements and integrating them into your daily life.
Your pelvic floor is involved in almost every movement throughout your day and is part of your core. So we train it as such – in an integrated way, through every movement. Not just by contract and release that most women are taught (also known as kegels)
I only work with a small number of women at a time, and I take every client seriously. Here’s exactly who this is — and isn’t — for.
If you read that first list and felt something — that’s your sign.
The moms who get the best results aren’t the fittest when they start. They’re the ones who show up consistently and trust the process. If that sounds like you, I’d love to work with you.
The most common questions Mascha gets asked — answered honestly.
Yes — and for most women, it’s not only safe but actively recommended. Current research supports strength training throughout all trimesters for uncomplicated pregnancies. The key is working with someone who understands how pregnancy changes your body week by week. Always check with your healthcare provider if you have any complications.
Yes — with the right approach. The key is fuelling correctly, not restricting calories while your body works hard to produce milk. Nutrition in the coaching program is specifically calibrated for breastfeeding mums. Client Sarah lost 21kg in 16 weeks while exclusively breastfeeding — because we did it the right way.
Sessions are 20–45 minutes, stackable, and designed for sleep-deprived mothers. Missing one doesn’t derail progress. In fact, most clients report significantly improved energy within the first few weeks of consistent training, even short sessions.
Life happens — especially with a baby. Missing a week is not failure and it doesn’t ruin your progress. The programs are flexible: you pick up where you left off. In 1:1 coaching, your weekly check-in is the place to flag this and Mascha will adjust your plan accordingly. Consistency over months matters far more than perfection in any single week.
A program gives you workouts. Coaching gives you a plan built around your specific body, your specific starting point, and your specific goals — adjusted in real time as you progress. Mascha reviews your check-ins weekly, adjusts your loads and progressions, and is available to answer questions directly. When something isn’t working, it gets changed. When you hit a milestone, the plan evolves. You’re not following a template — you’re being coached.
Still have a question not answered here? Reach out directly before applying — Mascha personally responds to every message and will help you figure out which path is right for you.
If you already have experience strength training and just want to follow a structured program for your stage of motherhood – you are in the right place. All my programs are built on The Core Floor Strength Method™ — choose the stage of motherhood or chose the self guided customised program for a fraction of the cost of 1:1 training.
*All indicated prices are in US dollars
Pregnancy strength & birth prep, week by week
Most pregnancy workout programs are sorted by trimester. BUMP is different — organised by week of pregnancy so you can jump in exactly where you are and get the right workout for your body right now. Strength, core, pelvic floor, and birth prep mobility in every session. No gym required.
30 days from zero to strong
The bridge between postpartum rehab and real strength training — and the step most programs skip entirely. RESTORE starts at zero, and builds week by week until you’re ready to progress to lift, run, and feel like yourself again. Works for both vaginal and C-section births.
Self guided customized workout & nutrition plan
If you don’t need coaching support and guidance but still want:
Not sure which is right for you? Many women start with BUMP during pregnancy, move into RESTORE postpartum, and then continue with 1:1 coaching for their full transformation. The Core-Floor-Strength Method runs through all three — the level of support is what changes.
I’ve been exactly where you are. Twice.
When my first daughter was born, I fell apart in a way I never expected.
I was a successful, independent woman. I defined myself by my career, my drive, my ability to stay in control. And then suddenly I was at home, in a feeding schedule, in the same clothes for the third day — feeling like I’d lost the version of myself I’d spent years building.
Then, completely by accident, I walked into a mums’ group fitness class. Afterwards, we had coffee. And for the first time since my daughter was born, I heard other women say out loud the things I’d only thought in the dark. I wasn’t alone. I never had been. Movement and community quite literally saved my mental health.
