A DEDIKATE 8-WEEK CHALLENGE
Strong for every stage of motherhood.
An 8-week strength and fitness programme for mums who want to feel stronger, calmer and more like themselves — built to work with your life, not against it. Training your body. Supporting your mind.
Strong Mums starts Monday 19 October. Sign up to DediKate and register free.
Strong for every stage of motherhood.
Motherhood doesn't pause for life stages, so Strong Mums doesn't either. Whether you're pregnant, newly postpartum, deep in the busy years, or navigating perimenopause and beyond, Strong Mums meets you exactly where you are.
It's not one plan trying to fit every mum. It's four — so you can choose the one that fits you right now, and know that wherever you're starting from is a good place to start.
Choose your planner
Four ways into Strong Mums. Pick the one that matches where you're at today, you can always change your mind.
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<h3 style="color:#1F202D; font-size:18px; font-weight:800; margin:0 0 10px 0;">Beginner</h3>
<p style="color:#555555; font-size:15px; line-height:1.6; margin:0;">New to strength training, coming back after a break, or just want a confident, gentle place to start.</p>
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<h3 style="color:#1F202D; font-size:18px; font-weight:800; margin:0 0 10px 0;">Pregnancy & Postpartum</h3>
<p style="color:#555555; font-size:15px; line-height:1.6; margin:0;">Supportive, appropriate training through pregnancy and the return to movement after birth, at your own pace.</p>
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<h3 style="color:#1F202D; font-size:18px; font-weight:800; margin:0 0 10px 0;">Classic</h3>
<p style="color:#555555; font-size:15px; line-height:1.6; margin:0;">For mums who train regularly and want a structured 8 weeks to build real strength.</p>
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<h3 style="color:#1F202D; font-size:18px; font-weight:800; margin:0 0 10px 0;">Peri to Post Menopause</h3>
<p style="color:#555555; font-size:15px; line-height:1.6; margin:0;">Training built around this life stage, for strength, energy and how your body is changing.</p>
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Every planner includes the same mindset and regulation support alongside your training. Full planner details are available on DediKate.
Everything you need for 8 weeks. Nothing you don't.
✓Short, effective workouts that fit around school runs, work and everything in between
✓Evidence-based strength programming — no guesswork, no gimmicks
✓Mindset and regulation built in — breathwork, meditation and mindset sessions alongside your training
✓Four planners, so you're training for your stage of motherhood, not someone else's
✓A supportive, down-to-earth community of mums who get it
✓Trainers who train through the same real-life chaos you do
Train, don't drain.
This isn't 8 weeks to transform your body. It's 8 weeks to feel stronger, more capable and more like you, in a way that actually fits into your life. No perfect weeks required. No all-or-nothing. Just consistent, supportive strength training that adds to your life instead of asking you to overhaul it.
You don't need to already be fit to start. You just need to start.
How to join Strong Mums
How to register in 3 simple steps:
Step 1
Sign up on DediKate for a 7 Day Free Trial.
Step 2
Head to Programmes & Challenges inside DediKate and Register for Strong Mums, free
Step 3
Start Monday 19 October. Train alongside mums from New Zealand, Australia, the UK, the US and beyond.
Ready to Join Us?
Join DediKate today, register for the Strong Mums Programme for FREE.
There’s something powerful about starting together, especially when you don’t have to figure it all out on your own.
Already a DediKate Member? Head straight to Programmes & Challenges to register — no need to sign up again.
Start with a 7-day free trial
Join DediKate, register for the Strong Mums Programme, choose your planner and try the platform before your paid membership begins.
Weekly and 8-weekly memberships include a 7-day free trial. You can cancel anytime through your account.Membership Includes:
- Strong Mums Programme access
- Workout programmes and planners
- More than 15 new workouts/classes uploaded every week
- A huge variety or workouts
- Specialised trainers
- Member-only support group
- Recipes and meal plans
- Plus so much more...
Workout anytime, anywhere
Start My 7-Day Free TrialFrequently asked questions
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">What is Strong Mums?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">Strong Mums is an 8-week strength and fitness programme inside DediKate, built for every stage of motherhood — from pregnancy through to peri and post-menopause. It combines evidence-based strength training with mindset and regulation support, in short workouts designed to fit real, busy life.</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">Which planner should I choose?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">Choose based on where you're at right now, not where you think you should be. Beginner is a gentle, confident starting point. Pregnancy & Postpartum supports you through pregnancy and the return to movement after birth. Classic suits mums who train regularly and want structured progression. Peri to Post Menopause is built around this life stage. You can switch planners if the one you picked doesn't feel right.</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">Do I need to already be fit to start?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">No. Every planner meets you where you are, and you can go at your own pace. Strong Mums is about starting, not arriving fit.</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">How much time do I need each week?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">DediKate workouts range from 10–40 minutes, with most sitting around 20–25 minutes. You're in control — choose a length that suits your day, your energy and how much time you've got.</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">What equipment do I need?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">Light dumbbells (1–4kg) and heavy dumbbells (4–10kg) will cover most sessions. Some workouts also offer the option to go heavier again with super heavy dumbbells (8–20kg+), if that's where you're at.</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">Is Strong Mums included in my DediKate membership?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">Yes. Strong Mums is free to register for any DediKate member — simply head to Programmes & Challenges once you've signed up.</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">Do I need to be a DediKate member already?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">No. You can sign up to DediKate and register for Strong Mums at the same time. New members can start with a free trial.</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">Is Strong Mums safe during pregnancy or postpartum?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">The Pregnancy & Postpartum planner is designed specifically for this stage, with appropriate, supportive training. As always, check with your healthcare provider before starting any new exercise programme, especially during pregnancy or postpartum.</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">What if I can't start exactly on Monday 19 October?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">That's completely fine. Monday 19 October is the official start date, but you're welcome to choose your own start date to suit your life — start whenever works for you.</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">What happens after the 8 weeks finish?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">[Confirm what mums move on to after Strong Mums ends]</p>
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<summary style="cursor:pointer; list-style:none; color:#1F202D; font-family:Arial, Helvetica, sans-serif; font-size:16px; font-weight:700;">Where is Strong Mums available?</summary>
<p style="color:#555555; font-family:Arial, Helvetica, sans-serif; font-size:15px; line-height:1.65; margin:12px 0 0 0;">Strong Mums is open to mums everywhere. DediKate members join us from New Zealand, Australia, the UK, the US and beyond.</p>
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FAQs
What if I’m really unfit?
That’s exactly why we created this challenge. You can start with low impact workouts, walking, light weights or no weights, and build up gradually. Even one workout a week counts.
Do I need equipment?
Most workouts use simple equipment like dumbbells, but don’t let that put you off — you can absolutely get started with what you have at home and build from there. We’ll guide you along the way so it feels manageable, not overwhelming.
All you need is a small space to workout and either a phone, tablet or laptop.
- 1 set of Dumbbells, 1-3kgs (light weights) or kitchen cans. Use whatever you have and you can build from there!
Is this suitable for beginners?
Yes — we’ve got you, whatever your starting point is.
Can I do this if I’m peri or post menopause?
Yes and this is a big part of what makes DediKate different.
We’ve included peri to post menopause options throughout, so you can train in a way that supports your body, your energy, and how you’re feeling.
How long are the workouts?
Most workouts are between 15–30 minutes — designed to be effective without taking over your day.
It’s about consistency, not hours.
Do I have to do all the workouts?
No. Start with Workout 1 each week. If you’re feeling good, add another. The optional workout is there if you have the time and energy, not because you have to do it.
What if I miss a week?
No problem. Just repeat the week or pick up where you left off. This challenge is designed for real life, not perfect weeks.
Can I cancel anytime?
Yes — you’re in control.
You can manage or cancel your membership at any time through your account.
What if I have questions and need support?
We’re here to help. You can get in touch with Kate and the team anytime by emailing support@kateiveyfitness.com
Member Stories
No matter what your health and fitness goals are, we’re here to support you every step of the way. Hear what some of our members have to say about how DediKate has helped them achieve success in their own journey.
Georgie, Canterbury, NZ
I am strong and feel better than I ever had! I am almost 50 and love the PPM workouts
Nicola - Western Australia
I love the amazing supportive community, the endless choice of workouts at your fingertips, the trainers and their down-to-earth real life vibes.
Carolyn - South Island, NZ
I love the variety of DediKate but also knowing that the programme is based on up to date research. Being a long term DediKater has allowed me, at age 76, the fitness and confidence to continue to pursue my passion for riding and training my horses.
Alana - QLD
I absolutely love DediKate and all it has to offer in terms of variety and support, and it keeps me consistent!
