This is a quick overview of the 200-page EBOOK included in this package.
Scroll down to find the full downloadable PDF version.

Re-energize your mind, body and soul with this full body flow workout. A great training practice recommended for the first and second trimester.

A strong lower body will help you support the extra weight you're carrying as well as prevent the lower back pain and swelling of the feet which are quite common during pregnancy.

Having strong glutes definitely makes your pregnancy a lot more comfortable by helping to support the weight of your growing belly and minimizing back pain. So get ready to firing that booty!

Get ready to carry baby (and all the baby things!) with this workout focussing on strengthening your arms, shoulders, back and core. Safe for all trimesters.

A short and (not-so) sweet workout that will strengthen your legs, glutes, core muscles and pelvic floor. Staying active not only make your pregnancy a lot more comfortable but also speeds up your postpartum recovery. Safe for all trimesters.

Get your sweat on with this full body workout! This training can be done during the first and second trimester.

Level up your mood with this upper body workout. Strengthening your arms, shoulders and back helps keeping a good posture and minimizing back pain. Safe for all trimesters.
Equipment: chair (or little bench) + 2 light weights (2-3 lbs)

Singing bowls help the mind and body find a state of meditation through the vibrations they give off so lie back and let these alchemy bowls take you into a deep state of meditation.

Get comfortable and lie back and let these alchemy singing bowls take you into a deep state of meditation and relaxation.

Lie down, get really comfortable and move through the practice of yoga nidra. Cultivate levels of well being and come into pure awareness. A relaxing and uplifting meditative practice that will support you throughout all trimesters.

A breathwork practice to support you in deep presence. Go from your thinking mind and drop into your heart and body to find true clarity.

This practice is powerful for regulating your nervous system. It can bring you back into the present moment and shift your energy instantly. We will end with a short meditation as this practice opens you up for deep meditation.

A slow yoga flow combined with breath awareness to drop into your body with some deep stretches and mindful movements. This practice is great for the first trimester but can be done safely throughout the whole pregnancy.

A hatha style yoga flow inviting you to connect deeply with your body as you move through pregnancy. Pregnancy comes with it many changes so this class is about making space to honour your body no matter how you are feeling during this stage of your pregnancy. This class is tailored for the first...

A 30 min yoga practice with breath awareness, flow and relaxation. This class is intended for the second trimester but is safe for all trimesters.

This 45 minute gentle flow will have you feeling supported and relaxed. This class is a combination of stretching, deep belly breathing and closes with a meditation that will leave you in a supported state of relaxation. It's a great practice for all trimesters.

A supportive and nourishing practice for the later part of your pregnancy. Connect to your body and to your growing baby!

Feel embodied as you move through this flow, connecting to your breath and to the present moment. It's a great practice for the last stretch of your pregnancy.

Prepare for your labour and birth with this combined practice of grounding meditation, deep breathing and toning, some strength building and stretching.

Enjoy this 30 min practice that is a combination of pelvic floor exercises, gentle core engagement, stretching and meditation.

This 40 min postpartum flow practice is a combination of pelvic floor exercises, breath with movement and stretching. This class will end with kalabati breath, which strengthens the pelvic floor while supporting your nervous system.

Connect to your body as you move through your postpartum healing journey with breath awareness, pelvic floor awareness, and movement exercises.

When Rebecca Freeman had her first baby, she was surprised to find she had suddenly become in a way, 'Tom's mum.'

Have you ever had the thought "I can't because I am a mother" or "I need to wait until the children are older"?

In this Masterclass Rebecca explores such ideas as:

What if becomin...

I this podcast Caitlin and Midwife Diana discuss some things to consider in the process of choosing your birth care.

- Red flags to look out for
- How to make empowered choices for yourself and your baby

Have you ever had the thought “I can’t because I am a mother” or “I need to wait until the children are older”?

Meet Rebecca Freeman. Rebecca is the vision keeper for a New Paradigm for Motherhood. She activates women to create a New Paradigm for Motherhood that is based on a strong foundation o...

Do I have to stop eating that? What kind of exercise can I do? CAN I SURF?

Midwife Diana Freiwald goes over all the common questions regarding health and exercise from a Salty Mama like yourself.

In this raw, real and honest interview Salty Club Co-Founders Marie-Christine (MC) and Caitlin talk about MC's experience with prenatal anxiety and what the experience of finding out she was pregnant was like (hint; it's not always like the movies.)

This was recorded in the earlier months of MC'...

In this interview Caitlin and Chanel Mulcahy go into the unsaid and often taboo aspects of motherhood; the grief of moving from maiden to mother, the often contradictory nature of emotions around motherhood, and body image. They also cover;

- How our culture and society doesn’t prepare us for th...

Have you ever, throughout your motherhood journey, wether it be pregnancy, postpartum or just general motherhood, wondered if you're going crazy? Emotions are up and down, things that might not have bothered you before suddenly REALLY get to you, and some days you might not even recognize yoursel...

In this video Diana and Caitlin discuss the pelvic floor

They talk about;
The physiology of the pelvic floor
Why pelvic floor strength is important
Exercises you can do to strengthen the pelvic floor
Why it is important for your partner and children to do pelvic floor exercises too

** Find ful...

In this video Diana and Caitlin discuss Diastasis Recti

They discuss

What it is (and how to say it!)
Who it affects
If it is dangerous
What do do about it
Exercises to do to heal diastasis recti
A self examination you can to to check your own diastasis

Find transcript below **

In this video ...

In this video Caitlin and Diana discuss postpartum. They cover;

Immediate postpartum; what to do about bleeding in the days after
Healing any perineal tears
Tips to make that first dreaded poop easier
Nutrition
Exercise once appropriate to do so
Sleep, both yours and the baby and managing expec...