The Strongest Mum Pre and Post Natal Program is TSM's Signature Program delivered by Personal Trainer & MumSafe Trainer Alycia Hatzi since 2020. It has since been transformed into a comprehensive self paced version for women anywhere to do from the comfort of their home.

Alycia is a certified MumSafe™️ Trainer, wife and mum from regional Victoria. After the birth of her son 5 years ago she became overwhelmed about post natal training and struggled finding a suitable trainer to assist her with her own personal journey following an emergency c section. So she educated herself and transformed her existing Personal Training Business (known as Strongest U Fitness) to The Strongest Mum. Since 2020 Alycia has supported hundreds of women online and face to face with her signature program helping women regain confidence, pelvic floor function, increase strength and access the post natal support they need and deserve. Above all Alycia endeavors to educate her clients. In this self paced 10 week program you will not only complete it feeling stronger but also be equipped with the knowledge to help you train anywhere, anytime with minimal equipment.

Alycia became a Personal Trainer in 2016 and since then has completed the Safe Return to Exercise and Pregnancy and Postpartum Corrective Exercise Specialist Certification training as well as many others. She takes the information learned from these courses and her hands on experience to deliver the program she personally created to begin her own post natal journey in 2019.

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1. Can I do this program if I am pregnant?

Alycia/TSM only trains pregnant clients face to face and although the program is suitable for pregnant women in those face to face sessions, the online version is not (due to the lack of supervision from a real-life face to face trainer). 

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2. I had a baby 10 years ago is this program still suitable for me?

YES!! This program is suitable for any women at any stage of life (except pregnancy unless training with TSM face to face) because it helps improve strength, fitness and confidence with exercise.

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3. I have been diagnosed with POP (pelvic organ prolapse), hypertonic pelvic floor, pelvic floor weakness and have symptoms including bladder leakage, pain during sex and heaviness, can I still do this program?

YES! As a MumSafe Trainer Alycia has extensive experience with pelvic floor dysfunction and symptoms. There is an extensive exercise swaps list to suit these concerns as well as many informative videos in the first 2 weeks of the program to help educate you on how to modify your sessions for any issues. Most clients experience an increase in pelvic floor function and reduction of symptoms after completing the program alongside women's health physiotherapy guidance.

TSM highly recommends that all participants see a women's health physio or pelvic floor physio to ensure you have all the information about your pelvic floor before commencing any training. Need to find a women's health physio? CLICK HERE.

Don't know what a women's health physio is? CLICK HERE.

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4. I have abdominal separation/diastasis recti can I still do this program?

YES! As a MumSafe Trainer Alycia has extensive experience with this and has exercise swaps to suit Abdominal Separation as well as many informative videos in the first 2 weeks of the program to help educate you on how to modify your sessions for this.

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5. I have sore wrists/knees/hips/back can I still do this program?

YES! As a MumSafe Trainer Alycia has extensive experience with this and has exercise swaps to suit the 5 contraindications (knee pain, hip pain, wrist pain, pelvic floor weakness, abdominal separation) as well as many informative videos in the first 2 weeks of the program to help educate you on how to modify your sessions for this.

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6. I don't have access to a gym can I still do this program?

Of course! It is intended as an at home program however can also be done in a gym if you want. You only need a few items which can be purchased easily from Kmart or Rebel Sport. The equipment list is in the program but essentially a few resistance bands and some dumbbell weights to begin with. You can add to your kit as you go on.

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7. The program is 10 weeks, do I just stop after that?

NO! The initial program set up is a 10 week schedule designed to align with the school year to allow a break during school holidays. The 10 week blocks can be repeated as many times as you want so you can progress with more challenging exercises each time you do it. This allows progression and is a great way to safely progress. Most of TSM clients do these 10 week blocks at least 3 times in face to face terms so Alycia has given 12 months access to allow a deadline on these goals and not have this be a program you forget about after purchase.

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8. What if I need help?

The private Facebook group is a great resource to ask questions or share your experience with the program by uploading videos or pictures for technique review by Alycia and her team if you need it. They can help with tips and modifications should you need them. The group will share weekly reminders and tips on how to best utilize the program so you stay consistent with it and get the results you want. You can also contact Alycia and book in a private 1:1 session face to face or zoom for further help if you need it (prices and times vary).

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9. I haven't exercised before or for a long time, is this the right program for me?

YES definitely!! This is THE right program for you. Alycia specializes in making her clients feel comfortable with exercise and explains everything very comprehensively. There are two training schedules you can choose from: Beginner or Intermediate. So we suggest you begin with BEGINNER and go from there. The program includes a large exercise video library of demos and explanations of all exercises making it simple to understand, learn and apply.

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10. What is the 8 Week Plan exactly? And do I need it?

The meal plan is a bonus resource! Use it now or in the future alongside your training routine or for meal inspiration on it's own! This meal plan is not a restrictive plan, it's a collection of recipes, meal plans and lists to help you achieve a wholefoods diet for you and your family that covers 8 weeks so there is plenty to utilize. Designed by a nutritionist specifically for TSM clients (busy mums and BF mummas) and includes a video of how to use it as well as BF information and each dinner recipe can be multiplied to the amount of people in your family.

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