What is Mama Shred?

Sarah Ann
2 days ago
4 min read

One of my favorite classes I teach... here's why.

Well first of all, let’s discuss what the Shred Method is. The Shred Method is a class that I taught in Los Angeles CA with my bff Janelle. It is a 60 minute workout that alternates between a spin class and a strength training class. Imagine warming up in a spin class, jumping off the bike, doing 3 sets of strength exercises for 45 seconds each, get back on for cardio, do another set of strength, back to cardio , and then some abs/ stretching. It’s insane. By far one of my favorite classes to teach. The results are incredible.

Now, most studios simply are not equipped for that type of workout. Yes, there are many other studios (orange theory, Curves, etc) that are specifically designed to boost cardio and strength. However, smaller, Yoga or Barre studios, Prenatal Studios, typically won’t offer any kind of cardio classes or have the weights required to build strength or power. (Light weight/long rep/ bodyweight classes will build your endurance. Which is great, but different.)

Mama Shred is a class I created in the same format as a traditional Shred Method workout, but adapted for Pregnant and Postpartum clients.

I also swapped out the bikes for mat cardio, and tailored the strength exercises to be most beneficial and accessible for this population. Most Prenatal Studios will have light weights, balls, bands, blocks, or Pilates rings.

I first started teaching it at Belly Bliss in Denver, CO. This is a Chiropractic office and Yoga/ Barre studio that offers mother-centered support. The MamaShred workout quickly became one of the most sought-after classes and we added more class times and formats. My students loved having strength classes at their Yoga studio so they didn’t have to also purchase a gym membership. Having a strength class at a baby-friendly space meant they felt comfortable bringing their babies, nursing, changing a diaper, and having complete camaraderie and support as they went through these hard days of new parenting. We build incredible friendships, and I’m still in touch with some of these amazing humans.

sample circuit for the third trimester- lower / upper / core/ cardio!

When I moved to West MI after the lil pandemy - I was put in touch with Heidi McDowell, who owned Mind Body Baby Yoga. She was looking for a Barre instructor who could teach pre/ post and a baby-wearing class. If you know me, you know Barre is my least favorite class to teach. It is SO hard as an instructor. You need basic strength, Pilates, conditioning, choreography, and music skills to teach a halfway decent class. So, I resisted, but eventually caved as I just wanted to get out of my house. Well, I think we all know where that ended up.

In 2024 Heidi opened the Mind Body Baby Collective here in Grand Rapids. It’s a giant building with Childcare, a sleep lounge, co-working, licensed family therapists, Chiropractors, massage therapy, Physical therapy, lactation consultants, doulas, a Cafe, and obviously, a Yoga studio. We added a couple of Mama Shred classes and it has completely taken off. Our fitness classes are some of the most sought after on the schedule. People love the 30 and 45 minute versions because they are time-efficient, and effective workouts. We got heavier weights last year, and this has been such a game changer. Moms are getting serious results in these classes.

So why is this so important? Well. Bone density for one thing. As mentioned, strength training requires resistance. According to the Overload Principal, one of the most basic pillars of Training, we need to be adding more resistance so our bodies will make adaptations. These adaptations lead to change on a cellular level. This isn’t just staying “toned”, it’s about becoming strong.

The Shred Method allows for each participant to work at their own pace.

In 45 seconds you can absolutely do 4 reps of one exercise, or work to your personal record. We do 2-3 sets of each exercise, which allows me as the instructor to demonstrate the class and make adjustments with each student. The exercises are functional.

In my two-decades of working with prenatal and postpartum clients, I have identified the major pain points. We can exercise in order to reduce these common grievances. No one should be getting injured from lugging around carseats, lifting a wiggling baby out of the tub, or lugging around a giant diaper bag. The simple exercises like squats, deadlifts, bent-over rows, shoulder presses, and lunges are all ways we can adapt to these movements of our busy lifestyles. We know that exercise is one of the best ways to keep both mama and baby active, both physically and mentally. So, if we can maintain our fitness, the better birth and postpartum outcomes we will have. Trust me on this.

The cardio that originated on a Spin bike is now low-impact mat exercises designed to replicate activities of daily life. We might not be training for a triathlon, but we need to safely get off the floor. We need speed, mobility, and reaction-time in order to catch up with our toddlers.

Each class can be easily customized to Prenatal, Postpartum, and Beyond. I especially love the shorter classes because they allow our students who are back at work to sneak it in during their lunch break.

You can come take class with me in the GR area or try a sample from some of my Online Training programs.

The at-home Shred Method workout is downloadable on your phone so you can follow-along at home or bring to the gym. You'll need access to cardio equipment (bike / elliptical / treadmill- whatever you have is fine), weights, bands, a ball, and mat. Most of these workouts will not require a lot of equipment. Just use what you have, I'll provide the workout.

You will need to be a site member in order to join. This is free and requires my approval. Please contact me in order to join and let me know if you have any questions!

For more information and to get started - please click here!