Only 8 spaces available · Six-week postpartum strength program at Free Form Fitness Albert
Postpartum small-group training
Strong Mom Foundations
Reconnect with your body, rebuild foundational strength, and move forward with confidence in a supportive six-week program created specifically for new moms.
✓ Pre-crawling babies welcome ✓ No previous fitness experience required
Six-week program
$180
Tuesdays, 1:00 PM to 2:00 PM
August 18 to September 22, 2026
Dates
Aug. 18 – Sept. 22
Day
Tuesdays
Time
1:00 – 2:00 PM
Location
85 Albert Street
Investment
$180 total
Strength for this season of life
A safe, progressive return to strength
Strong Mom Foundations is a supportive six-week fitness class for moms who are ready to reconnect with their bodies after pregnancy. Led by Sarah C., a certified pre/postnatal personal trainer, each class focuses on rebuilding core strength, restoring pelvic floor function, and developing full-body strength in a safe and progressive environment.
Whether you want to feel stronger, move with more confidence, or simply carve out time for yourself each week, you will receive expert guidance alongside a welcoming community of moms navigating a similar stage of life.
What you will work on
Build the foundations that help you feel like yourself again
Every session is coached, adaptable, and designed to meet you where you are in your postpartum journey.
Core restoration
Pelvic floor function
Full-body strength
Stability and confidence
Who it is for
Designed for moms 6 weeks to 10 months postpartum
- Moms who have been cleared to return to exercise
- Beginners and experienced exercisers
- Moms looking for safe, coached progression
- Anyone wanting a welcoming, non-intimidating environment
Babies are welcome
Bring your pre-crawling baby
Babies should remain in a carrier or harness, on a mat, or be held during class. The pace and environment are designed with new moms in mind.
No previous fitness experience is required. Every exercise can be modified based on your current comfort, recovery, and ability.
Your coach
Meet Sarah C.
Sarah is a certified pre/postnatal personal trainer who understands that returning to exercise after pregnancy is not about rushing back. It is about rebuilding trust in your body through thoughtful coaching, appropriate progression, and movement that supports real life.
She will guide each class, provide individual modifications, and help you build strength with confidence.
Certified pre/postnatal coaching
Small-group attention · Progressive programming · Supportive environment
Free Form Fitness Albert
Private, welcoming, and conveniently located downtown
85 Albert Street, Ottawa
Train in a professional personal training studio without the crowds or intimidation of a traditional gym. The Albert Street location provides the space, equipment, and coaching environment needed for a comfortable postpartum class experience.
Registration
Reserve your place in Strong Mom Foundations
Six Tuesdays · August 18 to September 22 · 1:00 PM to 2:00 PM
$180 for the complete six-week program
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Frequently asked questions
What to know before your first class
More questions? Send us an email: albert@freeformfitness.ca
Do I need previous fitness experience?
Can I bring my baby?
Is this appropriate immediately after birth?
What should I bring?
Start rebuilding your strength with expert support
Join a small, welcoming group of moms for six weeks of safe, progressive postpartum training.