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FitBump / FitMom & Technical:

FitBump

When Does The Program Start?


Whenever you want! There's no fixed date, you can join when you are ready. And there's no better time than right now! Click here to join.




How Many Workouts Do I Get?


The program offers three different workout plans:
FitMom Classic is a 5-week workout plan, with 4 workouts every week,
FitBump Plus is a 5-week workout plan, with 6 workouts every week,
FitBump Chill is a 4-week workout plan, with 5 workouts every week.
Every week looks different, with some repeating contant and some new contant.

Why a 4-5 week cycle?

As pregnancy progresses your body changes more and more: You belly gets bigger and heavier, balance is getting harder to cope with, different aches around the Sacro-Iliac joints start to appear in your lower back, and many other changes make everything way more challening than it was the even just a week earlier. Therefore, repeating the program and the different exercises again would feel completely different than it did before, and familiarity will bring you confidence in the moves.

My decision to limit the cycle to four-five weeks (depends on the plan you're doing) is based on my experience of teaching hundreds and hundreds of hours of live and in person classes, and seeing the affect the classes had on my pregnant mamas.

The program gives you a comprehansive approach to what an expecting mother needs during her pregnancy. I've been teaching live prenatal classes for years, with mamas who have been with me since day one of pregnancy and until the birth of their child (and then again until no. 2 came along in some cases ;)), and I can confidentally say: Having you knowing and repeating the different exercises gives you the opportunity to really learn and understand them, and perform them in a safe, right manner. This is much more important than challenging you with different and new exercises every week.

That being said, I am always up to date with the latest reccomendations and guidlines for Prenatal Exercise by ACOG (The American College of Obstetricians and Gynecologists), and if some workouts need to be changed - I make sure to do so.

And to add some humor to it all, you don't really expact to remember what you did five weeks and 30 workouts ago, do you? #PregnancyBrain :)




How Long Are The Workouts?


The workouts are between 10 to 35 minutes long. Since you don't always have the energy for a long workout during pregnancy, I wanted to make sure you have something short and sweet for down days, and also workouts that can fit a very busy schedule if you're loaded with work or other chores and errands you have to run. As for the longer sessions, they are up-to-date with ACOG recommendations, and you can do them every day if you wish.




Who May Join The Program?


Any expecting mama with a healthy pregancny may join, as long as you got a clearance from your doctor. Working out during pregnancy is not only safe, but is infact recommended both for you and for baby. In any case, always speak to your doctor before engagin in physical activity during pregnancy.

By joining the program you confirm that you have consulted with your doctor and got your doctor's approval to participate in the program.

By joining the program you confirm that you have read Strong Mama Fitness Terms and Conditions as appear in this link, and understood them all.




I'm Not In Shape / I Didn't Work Out Before Pregnany. Is It Okay For Me To Join?


Absolutely, the program is suitable for all levels. Working out during pregnancy is highy recommeded and contributes in lots of aspects both to you and to your baby. If you didn't work out prior to pregnancy it doesn't mean you should now spend the next nine month on the couch, on the contrary: Pregnancy is a wonderful oppotunity to start getting active and bring physical activity into your life. In any case, always speak to your doctor before engagin in physical activity during pregnancy.

By joining the program you confirm that you have consulted with your doctor and got your doctor's approval to participate in the program.

By joining the program you confirm that you have read Strong Mama Fitness Terms and Conditions as appear in this link, and understood them all.




Who Should Not Be Joining The Program?


Expecting mothers with high-risk pregnancy and/or if you have any other health problem that prevents you from doing physical activity. In any case, always speak to your doctor before engagin in physical activity during pregnancy.

By joining the program you confirm that you have consulted with your doctor and got your doctor's approval to participate in the program.

By joining the program you confirm that you have read Strong Mama Fitness Terms and Conditions as appear in this link, and understood them all.




I'm Super Active And Work Out A Lot. Is This Program For Me?


Absolutely! It's important to remember that the goal of pregnancy workouts is to keep you active and in good mood, to help you reduce aches and stress, to support the changes in your body and help you get ready for birth, and to contribute to your overall wellbeing. This is not the time to get a six-pack or to go break a world record, you can do that after baby is out :) If you still feel like you miss other types of workouts, you can always combine both the program and your own workouts (assuming they are pregnancy safe).

I was also very active and in great shape as a personal trainer when I got pregnant, and even so - prenatal workouts were very beneficial for me, as the workouts touched different aspect of fitness that you don't get in non-specialised workouts, such as: Pelvic Floor, Disatasis Recti, movement for labor, aches reductions, changes in the body and more.

By joining the program you confirm that you have consulted with your doctor and got your doctor's approval to participate in the program.
By joining the program you confirm that you have read Strong Mama Fitness Terms and Conditions as appear in this link, and understood them all.




Do I have To Stick To The Workout Plan?


Yes, and No :)

I organized all the workouts in three different plans, which are divided by intensity & equipment.

Since pregnancy is very, very dynamic, and is full of hormonal changes, some days you feel really high, and some days your fall asleep standing. That's why I don't think that limiting you completely is right, as your body might need something else than what I would assign to you on a specific day. I do give you a structure, to support and guide you, but also some freedom of choice, so you could listen to your body.

The fixed plans (FitBump Classic, FitBump Plus and FitBump Chill) are very structured and will help you stay focused. They will also save you time trying to figure out what to do next. Every 7 days you'll get a fixed series of 4-6 workouts that I recommend you do during this specific week. I also recommend the order of workout. Where do you get your flexibility? You can choose to ctick the order I suggest or you can change the order of things according to your energy level on a specific day, you can repeat a workout you liked and you can skip a workout if you feel it's too much.

Flexibility within boundaries.

Structure for guidance, freedom for pregnancy consideration :)




Is There A Free Trial?


Get your free FitBump workout kit!
This will give you free access to 4 different workouts that were taken directly from the program, no download or any type of registration needed.
Once you're done exploring the workouts on the free kit, you'll be able to join the program itself right here. You can cancel any time (on the monthly subscription).




Are You Certified For Prenatal Exercise Training?


Yes. Although every personal trainer learns a chapter called "special populations" in their general personal trainer's certification, which covers prenatal training among other subjects, I have decided to dive deep into the field of prenatal and postpartum exercise.

I am ACSM (The American College of Sports Medicine) certified personal trainer with extended specialty in Prenatal And Postpartum Exercise Design by Human Kinetics USA, and earned my Postpartum Corrective Exercise Specialist certificate after very extensive studies, by Core Exercise Solutions USA.

This is in addition to my Prenatal Exercise Specialist studies at HaGymnasia school of fitness in Israel, and taking mini-courses in the field onve every few months to stay up to date.




Can I Cancel?


Cancellation are only available when signing up for a monthly subscription. Cancel whenever you want, and you won't be charged on the next billing cycle.

To cancel, look for the confirmation email that was sent to you when you first joined for the instructions on cancelling.

Please note: there are no cancellations nor refunds for FitBump full term.





FitMom

Are You Certified For Postpartum Exercise Training?


Yes. Although every personal trainer learns a chapter called "special populations" in their general personal trainer's certification, which covers prenatal training among other subjects, I have decided to dive deep into the field of prenatal and postpartum exercise.

I am ACSM (The American College of Sports Medicine) certified personal trainer with extended specialty in Prenatal And Postpartum Exercise Design by Human Kinetics USA, and earned my Postpartum Corrective Exercise Specialist certificate after very extensive studies, by Core Exercise Solutions USA.

This is in addition to my Prenatal Exercise Specialist studies at HaGymnasia school of fitness in Israel, and taking mini-courses in the field onve every few months to stay up to date.




How Long Is The Program And When Does It Start?


The program contains lots of different workout plans in it, each workout plan is about 4-5 weeks long (depands on the plan).

You can join and start whenever you want, there's no specific date. The system will automate your workouts for you the second your choose your workout plan in the app.




How Many Workouts Do I Get?


Every week you'll get 1 Live Workout
AND
3-7 Pre-Recorded Wotkouts on the Reaction Club app to do on your own.

There are more than 100 workouts on the program at the moment (it keeps growing every month!), and week looks like the one before.




How Long Are The Workouts?


The LIVE workouts are about 45-60 minutes long, depends on the type of workout we are doing.

The pre-recorded workouts are between 8-35 minutes long. Some are short to fit your busy mom's schedule, some are longer for days your schedule allows it.

It's important to rememer that 60-minute long workouts were created by gyms, as it looks better on their schedule. It is known nowadays that you can get a really good workout with as little as 15-20 minutes.




Who May Join The Program?


The plans in FitMom are suitable for all moms: Moms in early recovery stage after giving birth and all the way to moms who are ready for high intensity workouts, moms with Diastasis Recti and moms who are fully recovered.

Each plan on the program is unique, you can read more about the different options here.

By joining the program you confirm that you have consulted with your doctor and got your doctor's approval to participate in the program.

By joining the program you confirm that you have read and understood and agree to all of Strong Mama Fitness Terms & Conditions as appear in this link.




I'm Not In Shape / I Didn't Work Out Before And During Pregnany. Is It Okay For Me To Join?


Absolutely, as long as you got your doctor's green light to resume working out postpartum. If you want to start easy simply chose the FitMom First Steps plan.

By joining the program you confirm that you have consulted with your doctor and got your doctor's approval to participate in the program.
By joining the program you confirm that you have read and understood and agree to all of Strong Mama Fitness Terms & Conditions as appear in this link.




Is There A Free Trial?


Get your free FitMom workout kit!
This will give you free access to 4 different workouts that were taken directly from the program, no download or any type of registration needed.
Once you're done exploring the workouts on the free kit, you'll be able to join the program itself right here. You can cancel at any time (on the monthly subscription).




Can I Cancel?


Cancellation are only available when signing up for a monthly subscription. Cancel whenever you want, and you won't be charged on the next billing cycle.

If you cancel within the first seven days of your purchase - your card won't be charged at all.

To cancel, look for the confirmation email that was sent to you when you first joined for the instructions on cancelling.

Please note: there are no cancellations nor refunds for FitMom full year.




Where Can I Find The Link For The Live Classes?


Currently, the live classes are offered via Zoom, this can change if we see the need to do so.

You can find the zoom link at the EVENT's tab in the Reaction Club App. For a full app tutorial, please click here.




Do I have To Stick To The Workout Plan?


Yes, and No :)

I'm here to make your life easier. It's that simple. Therefore, I've created different plans within thr program, which will limit you to very specific workouts every week. I don't want you (and you don't want you!) wasting time scrolling down millions of workouts, trying to figure out what to do next.

Every week you'll get a fixed number of workouts (depends on the plan you chose), and you'll exercise during the week with the series of workouts I picked for you. You still have the flexibility to chosse which one to do every day, you can still repeat a workout and you can still skip ones that you don't feel like doing. After seven days, your workouts will automatically change to a new set.

That being said, you can slways decide to switch the plan that you're on and go for a different one if you feel you need a change.

And, you can always contact me through the app and share your thoughts with me, so we could make a decision together.





Technical

How Do I Access The App?


Once you complete the purchse, you'll get an email with instructions on how to join the Reaction Club App. The email may have gone to your Spam or Promotion box, so make sure to check there as well (search for Strong Mama Fitness), and don't forget to mark the email as important so you'll always get important emails in regards to your subscription.

The app does not cost any extra fees and is included in your monthly/yearly fee.

If you need further assistance, please contact .




Does The App Cost Money? Are There Aditional Charges?


NO! Once you paid for the program, the Rection Club app is included. There are no ads, not extra charges, no hidden fees, no in-app purchases. That's a promise.




Where Do I See The Workouts?


The workouts are all available to you at the Raction Club app. Once you purchase, you'll get a unique one-time code, inviting you to join Strong Mama Fitness club on the app.




Tell Me More About The Reaction Club App


Reaction Club is an innovative fitness app. I chose to work with Reaction they offer a great app which brings a unique combination of a fitness app with personal touch:

Through the smart app you'll be able to see the plans I built for you, follow your progress, and stay on track. The app will know when to change your workouts and move you to the next step, so you won't have to worry or waste time on figuring out what to do next. Through the app you'll also have the option to interact with me personally, message me with any question or concern and chat with other participants.

On the back end, I will see your progress: I'll be monitoring your progress, keep you motivated if you fall behind, assist with switching between plans if needed and answer your every question.

The app is a pure fitness app, and is completey ads and junk free. You'll get the workout I sent you and that's it. No spam, no hidden fees, no in-app purchase. That's a promise.





 
 

CONTACT

If you have a question or concern that hasn't been answered in the FAQ sheet above, nor in the app tutorial, I am here to help!

             Email

Email me directly at info@strongmamafitness.com

             Facebook Chat
Click here to chat with me.

 

             Phone Call
Click here to schedule a time to chat.