How much is the app?

I have two options available: a monthly subscription and an annual subscription. The monthly is $19.99/month and the annual is $200/year. New subscribers always get a 7 day free trial, and you can cancel anytime!

How do I Manage my App Subscription?

You can always login to your account to update payment information, pause, cancel etc. Either click “sign up/login” in the top right corner of this website, or go to https://goodfortheswole.app/signin

I’m not pregnant yet, but planning on it soon. What workouts should I do?

How exciting! I recommend following the Postpartum or Advanced Postpartum. They are excellent workouts for strengthening, while also teaching you how to listen to your body, and bring awareness to the important muscles you’ll need during pregnancy!

I had a baby a long time ago. Are these workouts still beneficial for me?

Absolutely! Once postpartum, always postpartum. Our body changes through pregnancy and after birthing a baby. You can still benefit, and still improve incontinence, abdominal separation, etc. There’s NO such thing as “too late”!

Do I need approval from my doctor before beginning?

Yes! Just like any form of exercise, it is always recommended to run it by your doctor. I am not your medical professional, and do not know your medical history, any contraindications you may have etc. Please make sure you are always on the same page as your doctor, and keep an open line of communication with them about what you are doing.

What equipment is required?

My workouts require a set of dumbbells, and a stability ball. We occasionally use a chair (or some type of inclined surface), and a pilates ball (or a small pillow).

I just had a baby. Where do I begin?

Congratulations! I recommend beginning with the “Postpartum Recovery” section. There are a series of recovery moves to progress through at a pace that suits your body (I guide you on how to know when to progress to the next video). Once you have completed this series, the app will prompt you to move into the “Postpartum Strengthening” section.

I had a C-section. Can I do your workouts?

Yes! C-sections are tough, and can take longer for you to feel “up” to beginning. That is okay! Begin when you are ready for some rehab movements. In the Postpartum Recovery section, I have a C-section recovery videos to begin. Then you will progress to the “postpartum rehab #1” video. I also have scar mobility & massage, desensitization, and c-section education videos to take advantage of!

Do you have a recommended plan to follow?

Yes, I do! When you begin the app, you will complete a short survey indicating your stage of pregnancy, postpartum, etc. Your home page will reflect what stage you are in, and the “Today’s Workout” and “This Week’s Workout” are custom to that! You always have access to the full library of workouts, so feel free to pick and choose your own workouts too!

Are new workouts uploaded to the library regularly?

I upload new workouts weekly! I want you to continuously have access to fresh content. You can save your favourites, and repeat them as much as you want. Videos do not disappear, but new ones are always coming in!

I am a beginner. What if these workouts are too challenging?

First, I am glad you are here! Second, I do the entire workout with you, and show you modifications for all the moves. We are all at different places, and these exercises are programmed to meet you wherever you are at. Whether this is your first or millionth workout. 

You can always do half of the workout. Reduce the reps. Drop the weight. Whatever you need! I guide you through all of it.

I am used to working out. What if these workouts are not challenging enough?

I always want you to be challenged, and that will look different for each woman! If you are not being challenged enough, first, make sure your form is good and you are not letting your body compensate to make things “easier”. If it is, great! It means you’re getting stronger!! It is time to increase the weight you are using! You can also update your fitness program in your profile settings to the “Advanced Postpartum” section!

Do your workouts help diastasis recti and prolapse?

Yes! I have many, many women who have healed their abdominal separation, mild prolapse, fixed incontinence, and improved their core function through doing these workouts. We focus heavily on the pelvic floor, as well learning to manage intra abdominal pressure, as we exercise. The goal of my workouts is to appropriately challenge you, and strengthen your body, but also strengthen and improve deep core function. I always recommend seeing a Pelvic Floor Physical Therapist, even just once, because they can do a full assessment and give you a good sense of what is going on with your body, and what areas to especially focus on.