Frequently Asked Questions
You got questions, we got answers!
You got questions, we got answers!
The minimal equipment needed is a pair of dumbbells to get started. You CAN do a version of every daily Program A workout if you have a pair of dumbbells as we give modifications/substitutions for every movement in our daily programming. Our recommendations for a basic set up are: dumbbells, a jump rope and something to use for pulling (pull up bar, TRX straps, rings, etc.) You can also add in smaller pieces of equipment such as a Kettlebell, wallball and something to jump or step on or over.
We program for everything in between the dumbbells to a full gym set up. Check out Rep Fitness for suggested packages that include a variety of equipment that matches our program where you can also use our Street Parking member discount!
Daily workouts usually are programmed to be less than 20-25 minutes at the most every day. Endurance workouts can take longer but that’s why it’s up to you if you want to add them in if you have time!
We don’t specifically program a warm up, strength or skill time every day because we know the daily workout is enough for getting a full, effective workout and we want you to do what YOU have time or the desire to do! You can add in the suggested warm ups or the accessory work IF you have the time, desire, equipment, etc. but it is not necessary.
You can reach out anytime you need coaching help, advice, tips, etc. Feel free to email us with specific questions/needs, videos, etc. at [email protected] or utilize the private Facebook Members page as we have a community of coaches who can provide input and help! Post a video, tag us in it use the #spcoaching and we will give you feedback and answer any questions you may have! We LOVE helping you make progress and reach your goals!
The accessory workouts (Power, Oly, Suns Out Guns Out, Butts & Guts, Endurance and Gymnastics) are all programmed once per week and loaded on Members Only and Wodify on Sundays. To log results of your accessory workout in Wodify, sign in to that SUNDAY date and use the program drop down menus to find the accessory program you are looking for.
Any Street Parking workout counts! Programs A-C, SHIFT and any of the Accessory program workouts can be logged and count toward your earned rewards! Custom workouts or workouts logged at other gyms do not count as Street Parking workouts.
You can check your Street Parking attendance from a computer or your phone's web browser (not the app) by logging into Wodify and going to MY PROFILE > ATTENDANCE as that's the easiest and quickest way to get a total without having to manually count them as you would if you were on the app.
Don't worry if you see check marks under 'counts against attendance' if it is a Street Parking workout it counts - Programs A-B-C, SHIFT, and the Sunday accessory workouts.
If you don't have access to a computer, you can do it from the app by going to ADD RESULTS > PAST WODS at which point you will have to manually count them.
Within 24 hours of joining you should have received an email “Invite to Join Street Parking Members” with a link to login to the Members Only part of the website. Your Members Only login email will be the same email address you used to sign up. If you did not receive the email, please contact [email protected].
The Members Only page on the Street Parking is free to active Street Parking members. Your membership plan payment gives you access to this area!
Email [email protected] but first, please make sure you have requested to follow/join the private Instagram and Facebook pages using the handle/name you provided on your waiver. If you haven’t requested to follow us yet, we can’t add you!
The Street Parking nutrition program is only available to current Street Parking members. As a member you get access to our coaches, recipes, resources, and some general guidance. Our Street Parking nutrition template is an additional, one time cost of $50.
Yes! With the approval of your healthcare provider and the understanding that fitness needs are different for every woman and for every pregnancy, we have some really great resources to support you during this transition.
As a Street Parking member you would have access to ALL of our daily and weekly programming with additional suggested “Mama Modifications”. These are detailed suggestions for how or when to modify during pregnancy and postpartum created by SP Postpartum Moms Coach, Carolina Stone.
You can pick and choose from the SHIFT programming or Programs A, B, or C depending on equipment or where you are in your journey and use the Mama Modifications created for each to guide you through safe and effective options. You'll also have access to our SP Pregnant/Postpartum Moms Facebook group with additional links and resources for helpful information during the Motherhood Transition as well as the encouragement and support of our amazing SP Moms Community.
And once you give birth, we have continued support and resources for your recovery, rehab, and rebuilding back to your usual workout routine through our Fourth Trimester Bundle.
Yes! At Street Parking, we feel that taking time to intentionally heal, rehab, and recover in the postpartum period is critical to your long term health and fitness. This is why we created the SP Fourth Trimester Bundle. This includes 3 programs aimed at assisting and supplementing your healing and recovery process after giving birth, and supporting you in a safe and strong transition to the Street Parking Shift or Daily programming. All 3 programs focus on core strengthening, using an intentional and systematic approach- starting with healing and restorative exercises and breathing techniques to get you connected to your core and pelvic floor. You’ll progress at your own pace and gradually learn how to increase the intensity, load, impact, and reps in your workouts while maintaining proper posture, pace, and breath. We also encourage all of our Postpartum Moms to seek out the help and support of a pelvic floor professional trained in pelvic floor health for an in person evaluation. We would be happy to connect you to a professional in your area or someone who can work virtually.
We believe that the postpartum period is a beautiful opportunity to slow down, reset intentions, relearn movement patterns, and rebuild a super strong foundation for your long term fitness and overall wellness goals. We encourage lots of rest and nourishment during the first few weeks after birth, while also finding simple and gentle ways to support your recovery with intentional movement and breathwork!
The Fourth Trimester Bundle includes 3 programs that take a step-by-step approach to postpartum rehab and movement, starting with the Recovery program which is gentle and easy enough to integrate, so you can begin as soon as you’d like. You’ll start with only 2 short sessions a week of safe restorative exercises. After those first 4 weeks, you can move onto the Rehab program and work with your doctor and ideally a pelvic floor professional to move along toward the Rebuild program.
Yes, we do have some options for you! We feel pretty strongly that taking time to heal, rehab, and recover in the immediate postpartum period is critical to long term health and fitness. So if you haven’t yet taken some time to intentionally rehab your core and pelvic floor, we suggest starting with our Postpartum Core Rehab program.
During this 4 week online program, we will guide you through specific programming (think 4 sessions per week, 30 minutes or less per session) that will lay a sturdy foundation for your muscles, joints, mechanics and nervous system, all for the sake of getting you prepared to take on the movements coming in the SP Shift programming or the next phase of your exercise. This program gives you the opportunity to rebuild your entire core system in a way that could essentially set you up to become stronger than you were before baby.
If you’ve done this rehab already on your own and feel ready to move to the next steps (and ideally, have worked with a pelvic floor professional, too), our Postpartum Rebuild Guide is what we recommend. This comprehensive guide provides a roadmap toward tackling Shift programming and then moving on to Program A/B/C at your own pace. It includes guidance on setting fundamental movement patterns, scaling workouts and making proper modifications, and training with intention in the postpartum period, as well as a Sample Postpartum Workout Timeline with suggested programming and postpartum exercise milestones, and a Suns Out Guns Out Mamas Edition.
Yes! We believe that it is never too late to do the intentional rehab work to repair and rebuild your core. The 4 week Postpartum Core Rehab Program is gentle enough for the immediate postpartum period but still effective for women many months or even years postpartum!
We also suggest using the Mama Modifications offered with every workout to manage any further symptoms of core dysfunction as well as the Functional Progression Warm Up. This unique series of movements is designed to help you connect to and strengthen the entire system of your core. It is an excellent option for anyone, but especially pregnant and postpartum women who struggle with symptoms of core dysfunction like lower back pain, diastasis, incontinence, etc.
The video is about 15 minutes in length and there are a few different options for modifications at the end of each version of the video. Once you get comfortable with the movements you can try the Functional Progression Flow which moves a little more fluidly and is less instructional. This warm up would be great to add into your regular routine, before or even after your workouts, or as a great low impact option for your active recovery days!
Yes! Street Parking members have access to our SP Maintenance Library which includes over 40 videos for stretching and mobility designed by yoga instructors and SP Coaches, Jeb and Carolina Stone. The Maintenance library even includes a Prenatal as well as a Postpartum video that are about 30 minutes each; perfect for moms looking to rest and relax with a little active recovery.
We typically recommend that our postpartum mamas wait until around 6-8 weeks postpartum to start following the template. We know that navigating the postpartum recovery period is challenging to say the least. The SP Nutrition Template is here to help gently guide you towards healthy, sustainable, and long lasting nutrition habits. The Postpartum Templates are clear, simple, and easy to use. We’ve even had a lot of success with moms using the templates and maintaining or increasing their milk supply! You also have the option for additional coaching with our Street Parking Nutrition Coaches.The Nutrition Templates are available to purchase on the Members Only website under the Nutrition tab at the top of the home page. Please email [email protected] if you have any questions.
You don’t need to buy a Street Parking Membership to get the Fourth Trimester Bundle! For non-SP Members, we have The Fourth Trimester All Inclusive Bundle, which includes the bundle of 3 postpartum programs PLUS a 3 months SP Membership!
Yes! You can purchase the SP Fourth Trimester Bundle separately. To do so, log into your Members Only account and go to MAMAS > Click SHOP.
Nope! You can purchase all 3 programs in the bundle, or purchase them separately to personalize your journey. We do recommend following the programs in their intended order (Recovery, Rehab, Rebuild), but understand that each woman’s experiences are unique and you may come to these programs at various stages of your postpartum journey. To purchase the programs separately, you can sign up for a Street Parking membership and do so in our Mamas section of the Members Only website > MAMAS > click SHOP.
The 3 programs in the Fourth Trimester Bundle do have some similarities, but are each unique in what they offer and when it’s recommended that you follow each.
Recovery guides you through the first month postpartum- that funky period of time between going home with your new baby and getting cleared by your doctor for exercise again. During this 4 week program we will provide you with simple programming for 2 days a week (think 10 mins a day) of gentle, healing and restorative exercises that are safe during this time, as well as practices for the mind, body and soul.
Rehab is intended to be followed at any time after you’ve taken the initial 30 day postpartum period to simply recover- whether that’s one month, a few months, or even a year or more postpartum. Rehab supports rehabilitation of the entire system of your core. During this 4 week online program we will guide you through specific programming (think 4 sessions per week, 30 minutes or less per session) that will lay a sturdy foundation for your muscles, joints, mechanics and nervous system, all for the sake of getting you prepared to take on the movements coming in the SP Shift programming or the next phase of your exercise.
Rebuild is the next step in your journey. Once you’ve been cleared to exercise by your doctor and have ideally seen a pelvic floor professional for an assessment and any treatment you may need, this guide will help you gradually and intentionally return to your regular workout routine. With guidance on setting fundamental movement patterns, scaling workouts and making proper modifications, and training with intention, this book provides a roadmap toward tackling Shift programming and then moving on to Program A/B/C at your own pace. It includes a Sample Postpartum Workout Timeline with suggested programming and postpartum exercise milestones, and a Suns Out Guns Out Mamas Edition.
If at any time you have questions or need support, please email [email protected]. You can also ask any questions in the Street Parking Pregnant/Postpartum Moms private Facebook group, our amazing SP Moms Community. This is our safe space to learn from, share with, and uplift one another through supportive, respectful, and fun discussions based on individual experience, strength, and hope.
If you’re experiencing troubling symptoms like leaking or peeing during your workouts or specific movements, or have any pain, discomfort, or pressure, we highly suggest seeking out the help and support of a pelvic floor professional trained in pelvic floor health. If you’re unsure of what to look out for, check out this resource: Our Advice On: Warning Signs of Pelvic Floor Dysfunction, which also includes resources for finding a pelvic floor professional in your area or someone who can work virtually.