What is Mama Shred?

One of My Favorite Classes to Teach: The Shred Method

What is the Shred Method?

Let’s dive into what the Shred Method is all about! This fantastic class, which I taught in sunny Los Angeles, CA, is an exhilarating 60-minute workout. It alternates between a spin class and strength training. Picture this: you warm up on a spin bike, jump off to tackle three sets of strength exercises for 45 seconds each, then hop back on for some cardio. Rinse and repeat! You even get to finish off with some abs and stretching. It’s a whirlwind of fun and intensity. Honestly, it’s one of my all-time favorite classes to teach, and the results? Absolutely incredible!

However, here’s the catch: most studios just aren’t set up for this kind of workout. Sure, there are places like Orange Theory and Curves that focus on boosting cardio and strength. But smaller studios, like Yoga or Barre studios, and Prenatal Studios often lack the equipment needed for a solid strength workout. They might offer light weight, long rep, or bodyweight classes that build endurance, which is great, but it’s a different ballgame.

Introducing Mama Shred

Mama Shred is a class I created that mirrors the traditional Shred Method workout, but it’s specially adapted for pregnant and postpartum clients.

I swapped out the bikes for mat cardio and tailored the strength exercises to be beneficial and accessible for this amazing group. Most Prenatal Studios are equipped with light weights, balls, bands, blocks, or Pilates rings, making it a perfect fit!

I first introduced Mama Shred at Belly Bliss in Denver, CO. This wonderful place is a Chiropractic office and Yoga/Barre studio that focuses on mother-centered support. The Mama Shred workout quickly became a hit! We added more class times and formats because my students loved having strength classes at their Yoga studio. They didn’t have to buy a gym membership, and they felt comfortable bringing their babies along. It was a space where they could nurse, change diapers, and bond with other new parents. We built incredible friendships, and I still keep in touch with many of these amazing individuals.

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

A New Adventure in West MI

After moving to West MI post-pandemic, I connected with Heidi McDowell, who owned Mind Body Baby Yoga. She was on the lookout for a Barre instructor who could teach pre/postnatal classes and a baby-wearing class. If you know me, you know Barre isn’t my favorite class to teach. It’s tough! You need strength, Pilates skills, choreography, and a good ear for music to pull off a decent class. I hesitated, but eventually gave in because I just wanted to get out of my house. Well, we all know how that turned out!

In 2024, Heidi opened the Mind Body Baby Collective right here in Grand Rapids. It’s a massive facility with childcare, a sleep lounge, co-working spaces, licensed family therapists, chiropractors, massage therapy, physical therapy, lactation consultants, doulas, a café, and of course, a Yoga studio. We introduced a couple of Mama Shred classes, and they completely took off! Our fitness classes are now among the most sought after on the schedule. People love the 30 and 45-minute versions because they’re time-efficient and effective. Plus, we got heavier weights last year, which has been a total game changer. Moms are seeing serious results!

Why Strength Training Matters

So, why is this so important? Well, let’s talk about bone density for starters. Strength training requires resistance. According to the Overload Principle, one of the fundamental pillars of training, we need to add more resistance to prompt our bodies to adapt. These adaptations lead to changes on a cellular level. This isn’t just about staying “toned”; it’s about becoming strong!

The Shred Method allows each participant to work at their own pace. In just 45 seconds, you can do four reps of one exercise or push yourself to your personal record. We typically do 2-3 sets of each exercise, which gives me the chance to demonstrate and make adjustments for each student. The exercises are functional and relevant to daily life.

In my two decades of working with prenatal and postpartum clients, I’ve pinpointed the major pain points. We can exercise to alleviate these common grievances. No one should be getting injured from lugging around car seats, lifting a squirmy baby out of the tub, or carrying a giant diaper bag. Simple exercises like squats, deadlifts, bent-over rows, shoulder presses, and lunges can help us adapt to 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, maintaining our fitness can lead to better birth and postpartum outcomes. Trust me on this!

The cardio that once took place on a spin bike has now transformed into low-impact mat exercises designed to mimic daily activities. We might not be training for a triathlon, but we need to safely get up from the floor. We need speed, mobility, and quick reflexes to keep up with our toddlers!

Customizing Classes for Everyone

Each class can be easily customized for prenatal, postpartum, and beyond. I especially love the shorter classes because they allow our students who are back at work to sneak in a workout 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 take it to the gym. You’ll need access to cardio equipment (bike, elliptical, treadmill—whatever you have is fine), weights, bands, a ball, and a mat. Most of these workouts won’t require a lot of equipment. Just use what you have, and I’ll provide the workout!

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That’s all! Want more information and resources? Please visit my resources page!