MotherMade Strong Resources
Evidence-based guides on lifting for moms, pregnancy, birth, doula support and postpartum recovery, plus a local directory of support for families in Alexandria and Northern Virginia. Written by Asia Rideout, pregnancy & postpartum strength coach, birth doula and student midwife.
Lifting for moms
How to start strength training, fit it into mom life and progress safely, from pregnancy to moms of teens.
- Strength Training for Moms: How to Start LiftingThe five moves that matter and a 30-minute workout
- Is It Safe to Lift Weights While Pregnant?Strength training by trimester and warning signs
- MOMS Strength ClubSemi-private strength and barbell classes in Alexandria
Trusted source: U.S. Physical Activity Guidelines for Americans
Pregnancy
Staying active and strong through each trimester, with ACOG guidance on what's safe.
- Is It Safe to Lift Weights While Pregnant?How to adjust your training by trimester
- How to Prepare Your Body for LaborStrength, breathing, positions and perineal massage
- 1:1 prenatal trainingProgrammed trimester by trimester
Trusted source: ACOG: Exercise During Pregnancy
Birth
What the research says about preparing for labor, labor positions and continuous support.
- How to Prepare Your Body for LaborSeven evidence-based ways to get ready
- Is a Doula Worth It?What continuous labor support does
Local classes: Inova childbirth and parenting classes
Doula support
Birth and postpartum doulas, what they do, and Virginia Medicaid coverage.
- Is a Doula Worth It? (And Does Virginia Medicaid Cover Doulas?)Research, questions to ask and coverage
- Birth & postpartum doula support in AlexandriaWhat's included and a free consultation
Official info: Virginia Medicaid Community Doula Program
Postpartum recovery
Healing, your core and pelvic floor, and a safe, staged return to exercise after vaginal or cesarean birth.
- Postpartum Recovery Timeline: The First 12 WeeksWhat to expect and urgent warning signs
- When Can I Start Exercising After Giving Birth?A step-by-step return to exercise
- Exercise After a C-SectionRebuilding strength after a cesarean
- Diastasis Recti: How to Check and What HelpsSelf-check and core training
- Your Pelvic Floor After BirthLeaking, heaviness and when to see a PT
Trusted sources: ACOG: Exercise After Pregnancy · CDC: Urgent Maternal Warning Signs
Mental health
Baby blues, postpartum depression and anxiety, and where to get help.
- Postpartum Depression and Anxiety: Where to Get Help in Northern VirginiaSigns, hotlines and local support
24/7 support: National Maternal Mental Health Hotline, call or text 1-833-TLC-MAMA (1-833-852-6262)
Local resource directory
Free and low-cost support for pregnant and postpartum families near Alexandria, VA. Last reviewed September 2026.
Mental health
- National Maternal Mental Health Hotline: call or text 1-833-852-6262, 24/7, English & Spanish
- 988 Suicide & Crisis Lifeline: call or text 988
- Postpartum Support Virginia: free peer warmline (703) 829-7152, support groups and a provider directory
- Postpartum Support International: HelpLine 1-800-944-4773 (call or text)
Birth & feeding
- Inova Alexandria Hospital Birthing Center
- Inova childbirth & parenting classes
- Inova new moms & breastfeeding support groups
- La Leche League: free mother-to-mother breastfeeding support
Recovery & body
- Find a pelvic floor physical therapist (APTA Pelvic Health PT Locator)
- ReBuild to Strength: postpartum strength series at One Way Performance, babies welcome
- Postpartum doula support at home
Family support
- Alexandria Health Department WIC: 4480 King Street, Alexandria, (703) 746-4998
- Apply for Virginia WIC
- Virginia Medicaid community doula benefit
Start with a free assessment
Every program at MotherMade Strong starts with a free 45-minute, in-person assessment at One Way Performance, 5400 Eisenhower Ave, Suite A, Alexandria, VA 22304.