Together, We Heal. Together, We Rise.

  • Kick off your journey with our Day One Video, setting the stage for transformative healing and core restoration after pregnancy and beyond.

  • Gain essential insights into diastasis recti, including causes, effects, and practical recovery strategies to safely strengthen your core.

  • Explore inspiring testimonials from thousands of women who have transformed their lives. Discover the full experience within Summit Some Ain’t, our interactive Core Values program, and Holly Fiske’s Playbook App.

  • Dive deep into 18 curated pages covering core and gut health, pelvic floor dysfunction, diastasis recti, core anatomy, and the art of normalizing the female body—resources you can revisit again and again.

  • Learn about the Core Values module within our 300-hour Yoga Alliance certified Teacher Training. Equip yourself to confidently guide others, as issues like diastasis recti and pelvic floor dysfunction affect one in three women.

  • Join our 31-day challenge that seamlessly blends daily walking goals, targeted core exercises, and practical nutritional tips, empowering you to build strength and vitality—one step at a time.

Hey Ma Wassup

Moms wear a thousand hats—juggling careers, caring for loved ones, and nurturing every part of their vibrant world. Too often, amidst all that giving, self-care takes a backseat. At UpsideDownMama, we see you—the ultimate giver, the mama bear protecting her cubs—and we know that to keep caring for everyone else, you must care for yourself first.

Hana

“This program is so great Holly! I love it- I’m working through some serious injuries and working to rewire, heal and strengthen/lengthen all the things that don’t get the love through more intensive training etc. Thank you for your creative energy and body wisdom.”

Holly Fiske, upsidedownmama, in athletic attire stands against a black background, looking down determinedly with a clenched fist.

Core Values Healing

CORE VALUE HEALING was born from one simple truth: you must heal before you build.

After pregnancy and childbirth, many moms miss out on the critical healing and physical therapy they need. That's why our 100% online, Yoga Alliance certified teacher trainings are designed for busy moms, blending accessibility, flexibility, and uncompromising quality. Here, we rebuild our bodies, minds, and cores—transforming trauma into resilience.

Rooted in my own journey from childhood PTSD and inspired by my mother's legacy, my teaching celebrates strength, balance, and community. Read more in my blog post, My Mother's Daughter. Let this be your invitation to put self-care first and heal from the inside out, so you can become joyfully unstoppable.

Diastasis Recti

Want a sneak peek at your core’s potential? In this quick tutorial, Holly Fiske (@UpsideDownMama) walks you through a simple test to gauge your diastasis recti and core health. Consider it your first step before diving into the Core Values Healing program—a transformative journey to achieving the most healed, functional, and badass core you’ve ever had!

Core Values Healing Day One

My gift to you! Get started on this life changing journey today. Change your core - change your life.

Janelle:

“I’m diving into the healing journey starting today, this was really interesting. I’ve realized I have not been engaging my core correctly while doing these movements in yoga. I’m excited for the rest of this journey and what I will learn.”

Camilla

“Nothing has come near to the core changes I’m seeing and more importantly…FEELING…with this program in such a short period of time.”

Gerti

“I work out a lot but always feel pain in my lower back. Since doing your core workouts the pain is gone! Thank you so much for creating such a great program.”

Janelle

“I’m diving into the healing journey starting today, this was really interesting. I’ve realized I have not been engaging my core correctly while doing these movements in yoga. I’m excited for the rest of this journey and what I will learn.”

Chococatania

“These core workouts are so amazing. I love them. Love the message you shared today - was just as important off the mat!!!”

Kimberly

“I have been loving this core series! I can definitely tell a difference in my core during my weight training as well. I’ve been keeping that mind to muscle mentality and activating the core during lifting!”

Kelli

“I have been on the physical and mental healing journey for most of 2024. Grateful to have found you.”

Lauren

“Fantastic series. Such a unique way to heal the core, loved it. Thank you Holly!”

Rachel

“Holly, your verbal cues are so on point! Always perfect timing, easy to understand and really valuable to get that mind body connection at a deeper level.”

Page from a health book titled "The Inside Scoop: Gut Health." The page features a diagram of the human body highlighting the digestive system, a whimsical illustration showing the importance of gut health for immunity, mental health, sleep, skin, di
Page from a book or magazine discussing gut health, nutrition, microbiome, and probiotics, with quotes from Giulia Enders and Tiffany Cruikshank, and an illustration of a woman in meditation surrounded by icons representing probiotic benefits.
An infographic titled "The Inside Scoop: Gut Health" featuring a quote from Giulia Enders about the similarity of living things made from similar ingredients. The infographic explains different aspects of gut health including refined sugars, refined
A message on a blackboard with a list of foods and drinks to stop eating to improve gut health, surrounded by fresh vegetables, fruits, nuts, and chicken. The blackboard reads 'STOP EATING C.R.A.P,' standing for Carbonated drinks, Refined sugars, Art
Text about gut health and digestion, with a diagram of the gut-brain axis, vagus nerve, and related organs, including a quote about yoga and breathing techniques to stimulate the vagus nerve.
A silhouette of a woman with an elaborate, colorful tree-shaped hairstyle consisting of leaves, flowers, and branches. There is a quote about gut health and brain connection overlaid on the image.
Diagram showing the anatomy of the human core with a focus on the top lid and a cylinder of control, illustrating breathing functions and mechanisms of inhalation and exhalation.
Diagram of the human front wall muscles, highlighting the rectus abdominis, external oblique, internal oblique, and transverse abdominal muscles with labels and descriptions.
Diagram of the posterior view of the human back highlighting the three support pillars: erector spinae muscles, multifidus muscles, and quadratus lumborum muscles, with labels for various muscles and skeletal structures.
An infographic about the female pelvic floor muscles, including labeled diagrams of the pelvis, pelvic muscles, and their location in the human body, with a silhouette of a woman with hair in a bun and a decorative background of colorful leaves and p
Infographic about pelvic floor muscles, goals, and activation testing with a paper grocery bag filled with vegetables.
A colorful illustration of a woman practicing yoga outdoors surrounded by trees and plants, with the text "Pelvic Floor" and details about pelvic floor muscles and health benefits.
A health poster explaining diastasis recti, showing a photo of a person's abdomen with a comparison diagram of normal abdomen and diastasis recti, and text with advice on exercises to avoid and target core muscles.
Educational infographic about pelvic organ prolapse, showing diagrams of normal anatomy, rectocele, cystocele, and uterine prolapse, with tips on symptoms, causes, and prevention.
Infographic titled 'Get Your Shit Together' with steps for post-recovery and post-approval from a healthcare provider, emphasizing repairing the body before building. Contains a diagram illustrating breathing techniques and a section about Mula Bhand
Infographic listing the benefits of meditation and ideas for movement, including images of people walking and practicing yoga at home.
An infographic titled 'Reality Check: Normalize Being a Woman' with text discussing body image and hormonal changes, featuring illustrations of the female reproductive system, a typical female menstrual cycle chart, and hormone level graphs over the
Infographic showing estrogen levels in women from age 20 to 80, two diagrams about hormonal imbalance symptoms, and symptoms of menopause with illustrations of women.

Empower Transformation:

Become a Certified Core Values Teacher and Revolutionize Lives from the Inside Out!

Promotional graphic for RYS 300 yoga certification course with mountain and forest background, large turquoise text saying YTT300, and an orange and red logo in the center. The course covers biomechanics, sports medicine, and strength-based teaching, and offers online interactive certification.

Ready to take this one step at a time?

Join the July Challenge! Make Sure to Subscribe to the Newsletter for a Daily Dose of Inspiration.

One Step at a Time Challenge

Week 1: Foundation & Awareness

  • Day 1: Walk 15 min | Core Check-In | Hydration: Drink half your body weight in ounces

  • Day 2: Walk 20 min | Breathwork for Core Activation | Eat a protein-rich breakfast

  • Day 3: Walk 25 min | Gentle Core Engagement | Add leafy greens to one meal

  • Day 4: Walk 30 min | Posture Awareness | Reduce processed sugar intake

  • Day 5: Walk 35 min | Pelvic Floor Connection | Increase fiber intake

  • Day 6: Walk 40 min | Core Stability Drill | Eat whole, unprocessed foods

  • Day 7: Walk 45 min | Reflection & Reset | Mindful eating: chew slowly

Week 2: Strength & Stability

  • Day 8: Walk 50 min | Deep Core Activation | Prioritize healthy fats

  • Day 9: Walk 55 min | Balance & Coordination | Drink more water before meals

  • Day 10: Walk 60 min | Core Endurance | Eat fermented foods for gut health

  • Day 11: Walk 65 min | Hip Mobility | Reduce caffeine intake

  • Day 12: Walk 70 min | Functional Core Strength | Add omega-3s to your diet

  • Day 13: Walk 75 min | Core & Breath Sync | Eat more plant-based meals

  • Day 14: Walk 80 min | Recovery & Reflection | Try a new whole food

Week 3: Power & Resilience

  • Day 15: Walk 85 min | Dynamic Core Flow | Increase magnesium intake

  • Day 16: Walk 90 min | Strength Challenge | Eat more colorful vegetables

  • Day 17: Walk 95 min | Core & Cardio | Reduce ultra-processed foods

  • Day 18: Walk 100 min | Mobility & Flexibility | Focus on mindful snacking

  • Day 19: Walk 105 min | Core & Stability | Add nuts/seeds to your meals

  • Day 20: Walk 110 min | Breath & Movement | Reduce alcohol consumption

  • Day 21: Walk 115 min | Recovery & Reflection | Try a new healthy recipe

Week 4: Integration & Mastery

  • Day 22: Walk 120 min | Core Strength Test | Eat more fiber-rich foods

  • Day 23: Walk 125 min | Functional Core Flow | Reduce sodium intake

  • Day 24: Walk 130 min | Core & Balance | Eat more whole grains

  • Day 25: Walk 135 min | Strength & Endurance | Focus on portion control

  • Day 26: Walk 140 min | Core & Breath Mastery | Try intermittent fasting

  • Day 27: Walk 145 min | Mobility & Recovery | Eat more anti-inflammatory foods

  • Day 28: Walk 150 min | Final Core Challenge | Celebrate progress & set new goals

How to Participate

  • Track your walks & core practices daily

  • Bring a buddy on board to share this journey with and keep each other inspired and accountable

  • Apply the nutrition goal each day for holistic wellness

 

Group of women in dresses doing yoga on the beach with the ocean and cloudy sky in background.

UpsideDownMama Newsletter

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A woman performing a handstand on a large rock near a lake, with a snow-capped mountain and clear sky in the background.
A woman being lifted on a man's shoulders outdoors with mountains and trees in the background, sunlight creating a glow around them.