STRONG AT HOME FOUNDATIONS

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An 8-week program designed to help you EASE back into strength training in a realistic and sustainable way.

This is NOT your typical postpartum/ return-to-fitness program. No shame-y messaging. No focus on “losing the baby weight”. 100% focus on feeling good and kick starting a fitness habit in a realistic, sustainable way.

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    Let’s face it, there’s a lot of mix messages about how to get back into exercise postpartum.

    This program helps to cut through the BS and provides you with an easy-to-follow plan to help you ease into exercise in a realistic way!

    HERE’S WHAT’S INCLUDED:

    ✓ 3 workouts a week for 8-weeks

    ✓ Each workout includes pelvic floor exercises, warm-up, strength training circuits and cool-down/ mobility

    ✓ Each workout has a range of reps and rounds to meet your body where it’s at

    ✓ Workouts are designed for busy moms and take 30-minutes or less to complete

    ✓ Workouts are easy to follow and have YouTube demo videos for each movement

    ✓ All you need is a pair of dumbbells

    ✓ Bonus educational content and tips to ditch the all-or-nothing mindset with exercise

    ✓ Optional accountability tracker

    *For dumbbells: I recommend 3-10lbs for beginners, 10-15lbs for intermediate, 15-25lbs for advanced

    *This program is appropriate for 2 months to many years postpartum moms, or anyone who is looking for a realistic plan to ease back into exercise after a time away from it.

    *Note: Upon purchase, you will be emailed a link to download the PDF. Please contact Rhonda if you do not receive the email within 30-minutes of purchase. (Check your Spam and Promotions folders).

    Your life is busy enough. Let me take one thing off your plate by sending you 8-weeks of workouts right to your inbox!

    And the best part is - you don’t need to find childcare to do these workouts, AND you can do them in your pjs!

    HI, I’M RHONDA!

    (and I’ve been where you are!)

    I remember trying to get back into exercise postpartum and feeling so lost and confused in my body.

    I was scared that exercise would make my postpartum symptoms worse.

    I began learning more about my core and pelvic floor and returned to exercise with a plan. With time, patience (and some frustration), I was able to get back to my favourite strength training activities without fear.

    This is why I created Strong at Home Foundations.

    I want to provide you with a plan to get back into the activities you love to do feeling strong, confident and empowered!

    I also love helping moms find freedom in ditching their old mindsets and beliefs about exercise (and reminding them that all.movement.counts!)

    I’d love to provide you with a plan to ease back into exercise in a realistic and sustainable way!

    FAQs

    • It is not required, but it is highly recommended that you have an appointment with a pelvic floor physiotherapist to participate in Strong at Home. Here is a Global Directory to find a PFPT near you.

    • Absolutely. I've worked with clients in Strong at Home from 6-weeks to 30+ years postpartum! The workouts are scalable for any age and fitness level!

    • ​Yes! This program would be wonderful for anyone who is looking to get back into consistent exercise with workouts that are easy to follow, and modifiable based on where you're at in your fitness journey!

    • ​This program isn't designed for pregnant folks. There are a few too many movements I wouldn't include/ would modify, so l can't confidently recommend it during pregnancy. You could purchase it and save it for when you're ready to ease back into exercise postpartum. I would recommend seeing a pelvic floor physiotherapist first and wait until around 2-months postpartum to start this program.

    • ​Yes it would be! There are YouTube video demos for each movement, including modification options!

    • ​All you need is a pair of dumbbells! recommend 3-10lbs for beginners, 10-15lbs intermediate, and 15-25lbs advanced!

    • ​20-45 minutes including a warm up, strength work, conditioning, mobility and cool down. If you are short for time you can always remove a section (such as the warm-up or the strength work), and still check off your workout as “done”. This program is all about ditching the all-or-nothing mindset!

    • ​YES! This program is designed to be done at home. It is specifically for busy moms who only have a small window to workout a few days a week.

    • Yes! This program is appropriate for 2 months to many years postpartum moms, or anyone who is looking for a realistic plan to ease back into exercise after a time away from it. ​

    • ​Anytime! Once you purchase the PDF, it’s yours to keep. So start the workouts whenever it works for you!