The 12-Week Total Body Program To Becoming A Badass Mom With Muscle

One payment of $79  

Join BadassBeyondBaby Today

#BadAssBeyondBaby has 60 workouts, all 45 minutes or less designed to change the shape of your body, increase definition, add lean muscle, challenge you and push your body to see what it can do... beyond baby.

This 12-week, 5-days-per-week program is for intermediate to advanced exercisers who want to look like they actually workout, and don’t have time to spend hours in the gym. #BadAssBeyondBaby combines the most effective exercise modalities to generate maximal results: When Functional Training meets Metabolic Conditioning, Heavier weight-training, and High-intensity Interval Training (HIIT) Cardio, amazing results will happen. Delivered via PDFs for print-and-go, exercise tutorial videos for each workout and information on how to adjust to your fitness level – everything housed in an online membership portal you log into with a username and password. You have access forever!

Hi, I’m Shira Nelson, Creator of #BadAssBeyondBaby.

I’m the founder of MomBeyondbaby™ and a certified personal trainer, hormonal fitness specialist, postpartum coach, group fitness instructor and a BadAss Mama with Muscles. Over the last 11 years in the fitness industry, I have done everything from bodybuilding to marathons to body pump™ and everything in between. I’ve coached thousands of mamas both in person and online at I personally aim to spark the bold unapologetic potential that lives within every mom. I’ve inspired thousands of women to step into the power that motherhood awakened within them. The power to change their health, become something they never imagined, and ultimately change their lives and the lives of their children.

In an industry that’s saturated with extremist messages from self-acceptance to the point of apathy to messages urging moms to “get their body back”, I’m here to bridge the divide, forge a new path, and provide a healthy middle ground.  I am living proof that motherhood awakens within us a wellspring of strength that we never knew existed.   I invite women into this program who are truly ready for change. You’re tired of bullshit simplifications and quick fixes. You want something real, sustainable, and want to see what your body can do... beyond baby.   I refuse to promise a quick fix but instead embrace and embolden the potential for multi-generational change through empowered moms who want to push their bodies and truly see a change in their physique as well as their strength.   You want to see what’s possible when you go within and discover what health, vitality, and capability mean to you. You are ready to see motherhood as a strength when so many others see it as a setback.  

One payment of $79 

"#badassbeyondbaby's name is on point. I felt strong and capable. I am excited for more because I can already tell it's the pivot in my training I've needed. Thanks Shira!" ~April Renehart~

My philosophy is that moms can be strong, fit, and fulfilled while raising a family. They can do anything, because they’re moms, not in spite of it.

Who Is #BadassBeyondBaby For?


It's for the women who want to push their bodies. For the women who are done having kids and want to see exactly how capable their body can be.


It's for those women who want a faster and more effective way to exercise. Less time and better results. Lean muscle, increased definition and a whole lotta confidence in and out of the gym through exercise.


This program is for women who get bored easily. #BadAssBeyondBaby is about beating boredom. The workouts change EVERYDAY so things don't get monotonous and stale. There are 60 workouts in this program so you are never repeating a workout for 3 months.


#BadAssBeyondBaby is for women who want a lil’ intensity back in their life. #BadAssBeyondBaby is what I consider a pretty hardcore program, the weight will be (relatively) heavy and you will be moving quickly to achieve a lot of volume in a short amount of time.  You are gonna WORK!


It's for you if you want to get a kickass workout and actually look like you work out. The intensity, frequency, and volume of this program will absolutely kick your ass and change your body so you are no longer feeling like you are spinning your wheels with your workouts. You will become a BadAss Mama with Muscles ?

It's possible to reach a point of diminishing returns with your exercise, so finding that sweet spot is critical. If you train intensely, frequently and use rest strategically, you don't need to be spending hours working out.

Who Is #BadassBeyondBaby NOT For?


This isn't for women who want to train for hours. If you want intensity, then yes but hours, nope 🙂


It's 100% not for those looking for instantaneous results with little effort. There are no shortcuts and while I believe that #BadAssBeyondBaby workouts are gonna get you results, you still can't cut corners. No magic pills or gimmicks. Consistency with training is key for the entire 12 weeks.


#BadAssBeyondBaby isn't for women who have never exercised or who are scared to use heavy(ish) weights. While the workouts can be modified for those who are just getting started, I recommend getting somewhat comfortable with lifting before attempting this program.

It's not for women who don’t want to be challenged. #BadAssBeyondBaby is for the woman who wants to add a lil’ intensity into her routine and isn’t afraid to see what her body can do.

One payment of $79 

"This was a #badass workout! Me legs were shaking after this... Loved it!" ~Sam Gibbins~

From Other BadAss Mamas

What's Included in #BadAssBeyondBaby?

Upon purchase, you will get instant access to a members only area where you can view, download and print everything you need to become a BadAss mama.

A BadAss workout calendar for the entire 12 weeks with each of the 60 workouts outlined. Print and go to guide you on exactly what to do every day for the next 3 months. So there is absolutely zero guesswork. You know exactly what to do and when to do it.

60 BadAss full-length workouts. You read that right, 5 workouts per week for 12 weeks equals SIXTY workouts.  This is all about frequency, volume and intensity. All workouts are 45 minutes or less and combine strength with conditioning to burn fat, build strength and push your limits.

Every workout comes in clear and simple print-and-go PDF format so you can either bring to the gym with you, or bring up on your phone, as the membership site is mobile-friendly.

Video demos for all exercises. If you are not sure what to do or need a refresher, simply watch a quick video tutorial so you can check form and make sure you are performing the exercise correctly.

5 core focused workouts to maximize your training.

The workout structure is outlined for you inside the program, but you can expect to see a 3 heavier weight training days, metabolic conditioning, and accessories to make the most out of your training.  You'll also see a cardio/endurance based day that capitalizes on your lungs ?

TWO BadAss Progress Trackers. Yep a blank calendar for you to track your weights lifted, times and success throughout the entire 12 weeks.  Also included is a progress tracker for YOU because you will wanna see the changes that happen to your body.

Badass Resources Section

  • Warm Ups to help you make the most of your training session
  • Foam Rolling for when your muscles need it most
  • How to choose your weights and make the most of your lifting
  • Glossary of the BadAss things you need to know
  • Shira’s Favorite BadAss Gear
  • FAQ

Badass Nutrition Section

  • Nutritional Overview for Eating as a BadAss Mom with Muscles
  • Supplements for the BadAss Mama

One payment of $79 

"This workout will definitely kick your routine up a few notches! If you want to feel a badass, this is your workout." ~Alyssa Griep~

After completing the #BadassBeyondBaby 12-Week Program, you can expect:


To feel like a badass


To see how capable you are outside of being a mom


To fall in love with lifting heavy shit (if you don’t already)


To gain confidence both with your workouts and in life


To look good naked


To feel like a hot, sexy mama


To gain consistency in your workouts


To gain lean muscle and see definition in your body

Frequently Asked Questions

What equipment do I need?
Ninety percent of the workouts can be completed with a barbell, dumbbells, a bench or elevated surface, a jump rope, and somewhere to do pull ups or push up variations.  You’ll also need access to something you can use to do cardio (treadmill, rower, bike, or even outside for sprints). There are tons of modifications for the program in case you need to sub.
What format do the workouts come in?
All of the workouts are delivered via easy print-and-go PDF with accompanying video tutorials for all lifting movements. The membership site is also mobile-friendly, so you’ll be able to pull the PDFs and videos at the gym or home in real time, too.
How much time will this take?
#BadAssBeyondBaby will require 5 days of working out for 12 weeks.  Each workout is 45 minutes or less.
Will my body change in 12 weeks?
Yes.  This program is INTENSE and designed to change your body by adding lean muscle and curves in all the right places.  
Am I fit enough? This sounds intense!
You're right, the program is challenging and was designed with intermediate to advanced exercisers in mind. The reason is not to exclude, so much as I want you to have something to work toward. I expect 90% of people to not be able to do the workouts exactly as is, mostly adjusting the weights and # of training days. Not everyone has a full 5 days a week to train, so you will have to make it work for you and your schedule. In general, this programs is for regular exercisers who want to take things up a notch, or for those who are already training intensely, but want a more targeted and strategic approach to follow to get their physiques responding again.
Will I get sore with these workouts?
The short answer is yes, 95% of people will be sore the first week. That’s normal, and whether these are new movement patterns for you, or it’s an increase in volume of exercise, you will experience soreness. It’s not ideal, but it’s common. However—and here’s the important thing—the key is understanding it’s transient and then managing it as best as you can so that you can continue to train. Making sure you are moving throughout the day, getting plenty of rest, eating appropriately for recovery and doing proper warm-ups. The good news is that it doesn’t last so if you can get through the first week, you will have an easier time recovering week to week, until you just don’t get sore anymore.
What if I can’t exercise 5 days a week?
Yes, this will be a common concern, and warranted. Consistency is key, and by making the workouts 45 minutes or less, hopefully that provides a lower barrier to entry. But bottom line, a lot of women won’t be able to commit to 5 days a week, and that is fine. You need to make it work for you and your unique schedule and priorities. BUT, I don’t want you going into all-or-nothing mode, because the reality is that if you can commit to at least 3 days a week of #BadAssBeyondBaby, you will experience a substantial change in your physique. Five days is ideal, but all you can do is your best. And even if you don’t get in 5 days a week (in the portal, I share with you exactly which workouts to do, preferentially, for results), you’ll still get benefit.
How long will I have access to these workouts?
You have access to the #BadAssBeyondBaby membership portal forever and everything is printable and downloadable.
What if I am currently doing another program?
The programming for #BadAssBeyondBaby is an intense 12 weeks of 5 days per week workouts. It is a standalone program that I recommend doing as is, without any additional exercise. All workouts are 45 minutes or less. For some people, that might feel too short, you can always add in a little leisure walking, but nothing intense. I don’t want you overtraining, and I want you rested up enough to get up the next day and train well again. Don’t make the mistake of doing too much. If you are currently doing another training program, I recommend completing it before starting #BadAssBeyondBaby so you can do this as written. You can purchase the program now and start when you are ready because your access does not expire.
Is there any coaching that goes along with this?
There is not. This program is a DIY. It’s a practice in YOU learning your body, listening to it and implementing workouts that will challenge it to change. The fact that it’s DIY also means that I have tried my best to think of every single little thing that might come up for you while doing the program, and preemptively added it to the membership portal. If there are additional bonuses or content that needs clarification, I will be adding that to the portal. However, there is no ongoing coaching access to me, but the value of the program ($1000) is literally multiple times the price.
Can I do this program pregnant or early postpartum?
Because of the intense nature of this program it is not recommended for pregnant mamas or mamas who are not fully cleared.  There is higher impact and you will be using heavier loads. Risk v Reward 🙂 It is suggested to consult with consult with your physician as well
Could my husband do this with me or is this only for women?
Great question and of course.   The weights recommended can easily be modified for someone else’s strength needs.  You know what they say, couples that sweat together, stay together.

"I felt like a #badassbeyondbaby. before this workout I never would have dreamed I could lift this heavy and enjoy the burn so much!" ~Michaela Burbury~

Upon purchase: within minutes, you will receive an email (be sure to check your Junk email folder), with your login information to access the private online membership portal. You will log in with a username and password and access the workouts, all the overview information, videos for the exercises and the suggested 12-week programming calendar for the workouts. Questions? Email me!

Disclaimer: These workouts are designed for educational purposes only, and you follow them at your own risk. You are an adult, capable of listening to your body and knowing what it can and can’t handle. I have done my best to prepare you for a safe and effective workout, but please speak with your physician before starting any fitness program, especially if you are at a higher risk for illness and injury. Shira Nelson and MomBeyondBaby LLC assume no risk for your voluntary participation in this program.

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