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The Holistic Momma

30 DAYS · 4 WORKOUTS A WEEK · 5 MINUTES EACH

When life gives you five minutes.

Five-minute workouts for the mother who does not have an hour. Safe for beginners, built to progress, and you can do them with a baby worn or a toddler underfoot.

You don't have to wait for life to hand you lemons. Take the five minutes now.

FILMING NOW · OPENING SOON

Founding price when it opens. No spam, and you can leave any time.

I HEAR THESE EVERY WEEK

None of them mean you’ve failed at anything.

They mean the programs were built for someone whose day looks nothing like yours.

“I don't have time to work out.”

Five minutes. Not thirty with the first ten spent finding your shoes. Five real minutes, and the workout is already built so you are not deciding anything.

“I don't know what's safe yet.”

Every movement is beginner-safe by default, with no crunches, no sit-ups, and no jumping as the baseline anywhere in the program. You are never guessing.

“I can't put the baby down.”

You don't have to. One whole track is built to be done with baby worn, where their weight is the resistance. The other is built around a toddler being in the room with you.

“I always quit by week two.”

Because most programs are built to be quit. This one trains four days a week, not seven, and the other days are breath and mobility on purpose, not a streak you broke.

WHAT FIVE MINUTES ACTUALLY LOOKS LIKE

Five minutes, timed honestly.

Not five minutes plus a warm-up plus finding your shoes. The clock starts and finishes inside the five.

0:00Breath and activationNever skipped, even at twenty seconds.
0:20The work blockFour minutes and ten seconds of real movement.
4:30One line to closeAnd you are done. Genuinely five minutes.

The breath cue at the start never gets skipped, even at twenty seconds. Breath before load, always. It is the thing that makes this mine and not a generic quick-workout account.

TWO TRACKS

Filmed twice, so you don’t have to put your baby down.

NEWBORN ON, WORN THROUGHOUT

Babywearing

Your baby's weight is the resistance, so the workout scales itself as they grow. No equipment to buy. Baby high and tight, airway clear, close enough to kiss.

This track never adds impact. Not at any level, not at any week. Carrying a baby is load and jostling on top of everything else your body is already doing, and that line does not move.

AROUND YOU, NOT WORN

Toddler

More range is available to you, and your toddler becomes part of it. Lifting them as the weight, an airplane hold, a game they want to join. Movement they see you choose.

This is the one place a real hop is offered, and only ever as a clearly labelled option for someone who is cleared and ready. The demonstrated version is always the low-impact one.

YOUR WEEK

Four days on. Three days that still count.

This is not a streak you can break. Rest is programmed in, and the days between have real content in them.

Day 1Full-Body Strength A
Day 2Low-Impact Cardio A
Day 3Breath & mobility
Day 4Full-Body Strength B
Day 5Low-Impact Cardio B
Days 6-7Rest & reflection

SAFE FOR BEGINNERS, BUILT TO PROGRESS

You start where you actually are.

Four stages, roughly a week each. Nobody is asked to hold a plank in week one.

  1. STAGE 1

    Reconnect

    Connection breath, heel slides, cat-cow, dead bug with arms only, glute bridge.

    “This might not feel like a workout yet. That's on purpose. You're reconnecting the wiring before you ask it to do more.”

  2. STAGE 2

    Build control

    The full dead bug, bird dog, paused bridges, clamshells, a standing anti-rotation press.

  3. STAGE 3

    Add hold time

    Bird dog holds, side plank on the knees, a marching glute bridge, standing braced marches.

  4. STAGE 4

    Integrate

    Longer side planks, bird dog into a band row, incline plank, and short flows that string it together.

    “By the end, someone who could barely hold a bridge in week one is doing a real plank-adjacent hold.”

The rules underneath all four stages

  • No crunches, no sit-ups, no roll-ups, no double-leg lowers. Deep spinal flexion is the wrong bet for a body that is rebuilding.
  • Exhale on the effort. Never hold your breath.
  • Watch your belly. If it domes or tents up the middle, make the movement smaller. That is information, not failure.

Every move has three levels

Ease

Smaller range, a wall or counter to hold, fewer reps, slower pace.

Base

The movement as demonstrated. This is the default.

Build

Slower tempo, an added pause, a longer lever, or light resistance.

“Every move has three levels. Take whichever is right for you today, and it can change week to week.”

WHERE I DRAW THE LINE

What I will not do in this program

  • No jumping as the baseline, anywhere, in either track.
  • Nothing in the babywearing track ever adds impact.
  • No before-and-afters, no streaks, no all-or-nothing completion.
  • Modifications are offered as equals, never as the lesser version.

I cannot see you through a screen. I do not know how many weeks postpartum you are or whether you have been cleared, so this program is built more carefully than my in-person classes, not less. Get cleared by your own provider first. If you feel pressure or leaking, back off that movement immediately.

The same thinking runs through everything I do -- too little of what your body needs, or too much of what it doesn’t, and nothing in you works alone. If the nutrition side is where you’re stuck, start with Minerals for Mommies. If you’d rather have me in the room, my classes are here.

THE FOUNDING LIST

Be first through the door.

  • Four workout templates, filmed in both tracks, so you always know the shape
  • The four-stage beginner core progression, from reconnecting to real holds
  • Three levels on every single movement, so one program fits several seasons
  • Breath and mobility for the days between, because rest is programmed in
  • A thirty-day calendar that tells you exactly what to do each day
  • Yours to keep, on your phone, forever

$19

FOUNDING PRICE

Priced to be an easy yes. It goes to $27 once the founding group is in, and everyone who joins at $19 keeps it.

I’m filming it now. Leave your email and you’ll be the first to know, at the founding price.

Founding price when it opens. No spam, and you can leave any time.

Questions

How soon after birth can I start?

After your own provider clears you, and not before. That is a conversation with your OB or midwife, not with me or with the internet. When you are cleared, Stage 1 is built to be the gentlest possible re-entry.

I'm not postpartum. Is this for me?

Yes. It is written for anyone rebuilding from a long time away from movement, and the beginner progression holds regardless of why you stepped away.

Do I need equipment?

No. A resistance band and light dumbbells appear as optional upgrades, but every workout is complete without them. The babywearing track uses your baby as the weight.

What if five minutes isn't enough to do anything?

Five minutes done four times a week beats an hour you keep postponing. This is built for consistency, and consistency is the part that actually changes how you feel.

Is this a challenge?

Deliberately not. Streaks and before-and-afters push you toward pressure and away from your body, which is the opposite of the point. You train four days a week. The other days have real content in them.

Not sure this is the right starting point for your season? Come ask me. The consult is free.

Book a free consult

Madeleine Gray, RN is a registered nurse and certified personal trainer. This program is for education and general fitness. It is not medical advice and does not replace care from your own provider. Get cleared before you begin.