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DIRECTIONS: If you still need to sign-up for our $19/month membership, click here and choose 'sign-up.'
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You can then ACCESS YOUR WORKOUTS using the dropdown menu below:
Hey Girlfriend!
Anna Kooiman here! Welcome to your Strong Sexy Mammas membership. You can always login on this page. Please fill out your account details and access your workouts from the dropdown menu above.
Make sure you have the recurring monthly GOLD MEMBERSHIP so we can workout together. If you have purchased this, you should receive a confirmation from PayPal.
Congratulations on taking this step to slim down, tone your tummy, boost your mood, and feel fantastic!
Sore back? Squishy tummy? Tight chest? Weak shoulders? Mood swings? Weak pelvic floor? Pregnancy changes our center of gravity and so does the load we carry from the baby weight gain. There are lasting implications, and exercise can help. Special attention is paid to our unique needs as mammas.
I can’t wait for you to take my online group exercise classes with this community of inspiring women. You’ll have unlimited access to the workouts and information library. I use my TV journalism background to help you hear from health experts on issues that matter to us as mammas! New content is added each month. You can stream on your smartphone, computer, or smart TV. Anytime. Anywhere. No contracts. Your subscription will recur until you cancel with PayPal.
(ACCESS WORKOUTS FROM DROPDOWN MENU ABOVE WELCOME VIDEO)
PREVIEW WORKOUT TRAILERS BELOW:
Toned in 25
KOOIMAN KARDIO
BABY INVOLVED
BABY CARRIER
 Toned in 25Toned in 25 is an incredibly time efficient cardio sculpting class. Prenatal/postnatal modifications offered. As for equipment, using bodyweight is okay, however the following is suggested: yoga mat, light dumbbells, resistance band, & bench (step or sturdy piece of furniture can be used instead and soup cans can be used instead of weights). Total work time is less than 30 minutes. |  Kooiman Kardio - dance & drillsKooiman Kardio is Anna's signature class! It combines all her favorite things - dancing, athletic drills, and kickboxing. Kooiman Kardio scorches ridiculous calories and is so much FUN! You'll feel like you're in a dance club rather than your living room! It's a full body workout, offering both high impact and low impact versions. If anything feels too strenuous, march in place and pick up on the next move. Classes are about 30 minutes. Warm Up and Cool Down. Total workout time: 40 minutes. |  Abs - Core StabilizationWant a flat tummy? Try these core stabilizing exercises. Here at Strong Sexy Mammas we start (the way a lot of celebrities do) with our natural corset muscles (transverse abs) to zip our tummies flat and give us a solid foundation before layering on the obliques & rectus abs (6 pack muscles). Doing sit-ups, planks, & crunches before we are ready can make our mummy tummy or pooch worse! We can even risk having a hernia. Don't sabotage your exercise success. This is worth paying attention to. |
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 Baby Carrier WorkoutsBaby Carrier Workouts are typically 15 minutes or less. Baby wearing is a great way to bond with your little one! Baby Carrier Workouts can be done without the baby as well. Your bodyweight alone can still give a great burn. Some women may want to start off without the baby (until gaining a bit more strength). Others may prefer adding hand weights to increase the intensity. Special attention is paid to specific problem areas for mammas including- legs, glutes, shoulders, core, pelvic floor, etc. |  Baby Involved WorkoutsBond with your baby while you get a nice fitness burn! Who needs weights when your little one is around? No fancy gym memberships. No babysitters! Anna Kooiman leads you through exercises she incorporates into her 'Mommy and Me' ('Mums and Bubs') postnatal classes in Sydney, Australia. If your baby is asleep or fussing and you want to do these workouts on your own with out your child, simply use your bodyweight or hand weights instead. Often the entire session does not involve the baby anyway. |  4 Minutes of FIRETabata is essentially a crazy, intense workout. It's a four minute workout comprised of 20 seconds of work followed by 10 seconds of rest, for 8 rounds. What kind of exercises can you do? Anything. Choose your own adventure. You just have to really really really get after during those 20 second work sections. In theory, it is the best way in the world to get the fittest, the fastest. BUT, you must work VERY hard during the work portions. |
 Pelvic Floor StrengtheningDo you want to laugh, cough, sneeze, run, or jump without feeling worried you may leak? Pelvic floor exercises can help. So try not to neglect them. Kegels can often help improve the weakness we get from pregnancy and childbirth. I'm going to challenge you. If you aren't doing them now... Now is the time to start. I'll bet you will notice a difference over time. Did you know a stronger pelvic floor can be associated with more pleasurable sex? Kegels can help us have stronger orgasms. Woo! |  High to Low Impact Exercise SwapsLadies, we know there are days when you don't want to be jumping and bouncing around. Are you coming back from an injury? Getting your groove back after having a baby? Is it that time of the month and you are feeling bloated? Are you simply tired and not feelin' it today? There are a lot of reasons we may not want to be doing high impact exercises. Strong Sexy Mammas advocates listening to your body. In late January Gold Members will get exercise swaps to help you modify workouts. |  Pregnancy and ExerciseIf your pregnancy is healthy and uncomplicated doctors will typically recommend exercise. We need to make sure we hydrate. We also want to avoid overheating. Which means skipping the hot yoga classes and nixing the sauna. Some women will be cleared by their doctors to continue jogging throughout pregnancy. But some doctors may advise against it to reduce the risk of pelvic floor damage. Skipping exercises that require us to be on our backs is often recommended as pregnancy progresses as well. |
 Doctor Recommended - Postnatal TipsWatch Doctor Jill Gamberg's interview with Anna for postnatal fitness and wellness tips. Anna has been getting expert advice from Dr. Gamberg while building the Strong Sexy Mammas program. Dr. Gamberg is a mother of two herself and recommends Anna's classes. She practices lifestyle medicine as a GP in Sydney, Australia. Check out Dr. Gamberg on instagram and her personal website. |  Posture PerfectingPerfecting our posture is one of the best things we can do for both our appearance and function. Think about how many awkward positions we put ourselves in from day one in the hospital. Whether we breastfeed or bottle feed, we end up twisting ourselves into pretzels to make sure our bub is getting nourished. As they get bigger - we lift our toddlers out of the carseat, with an arm full of groceries. No wonder our shoulders are caving in! These exercises should help you get properly aligned. |  Warm-UpAs you explore your Gold Members Only pages you will find workouts ranging from 4 minutes to 40 minutes. Always be sure to do a warm-up and cool down. You can select those from this membership site, or do your own. Either way, please move your body a bit. Get your heart rate up, your blood flowing, stretch, get your muscles ready for action. Prepare yourself for exercise before pressing play. We prefer the warm-up and cool down options from us here at Strong Sexy Mammas. But you do you! |
 Cool DownAs you explore your Gold Members Only pages you will find workouts ranging from 4 minutes to 40 minutes. Always be sure to do a warm-up and cool down. You can select those from this membership site, or do your own. Either way, please move your body a bit. Get your heart rate up, your blood flowing, stretch, get your muscles ready for action. Prepare yourself for exercise before pressing play. We prefer the warm-up and cool down options from us here at Strong Sexy Mammas. But you do you! |
IMPORTANT
You MUST have clearance to engage with Strong Sexy Mammas from your medical carer. Strong Sexy Mammas always recommends checking in with your doctor (and potentially women's health physical therapist (physiotherapist) or other specialist frequently. You need to know your individual fitness limitations. Same goes for your little one if you are incorporating them into your exercise routine. Each woman is different. Each pregnancy is different. Each postnatal period is different. Each child is different. Take your health into your own hands. Always stop if you feel you are about to overdo it.
It’s important to be under the supervision of a medical expert because many moms experience lasting effects from pregnancy like abs separation (diastasis recti) which ought to be addressed. It can lead to back pain or hernia. Also, the relaxin hormone (which leaves everything stretchy) can stick around in postpartum women for awhile, so be sure not to over-stretch when exercising.