STRONG AT HOME MEMBERSHIP
A monthly online fitness program to help you ease back into strength training in a realistic and sustainable way.
Build strength, confidence and trust in your body with 3 home workouts a week using only dumbbells!
MONTHLY INVESTMENT: $39
3 strength-training workouts per week delivered through an easy-to-use desktop and mobile app
Designed to be completed at home with minimal equipment (dumbbells only)
Each workout takes 30 minutes or less
Exercise demo videos included for every movement, with modification options to match your needs and ability level
Built-in accountability to help you stay consistent (when you complete a workout, Rhonda will cheer you on with a quick message or fun GIF)
Option to message Rhonda through TrueCoach with questions or concerns (messages are reviewed and responded to during Friday check-ins)
$39/month
Ok, tell me if this sounds familiar…
You’re a busy mom who wants to get back into a regular exercise routine… but you have no idea where to start (and no time to figure it out).
You know that exercise is great for your overall health… but you’re struggling to get started (and even when you do start, you have a hard time staying consistent).
You want to be challenged by your workouts… but you also need to be able to walk the next day while you run around taking care of your kids.
You need help ditching the all-or-nothing mindset… and a program that reminds you that the 10-minute workout you DID do is better than the 1-hour workout you DIDN’T do.
It feels impossible to fit a workout routine into your full life… and you need realistic and sustainable strategies to make strength training actually happen.
“As a mom of 6 kids, and specifically a newborn I was struggling to keep up physically. I reached out to Rhonda in hopes that she could help me return to movement and exercise in a healthy way.
I can honestly say this program has changed my life! I feel stronger and more passionate about my life. I don’t get tired near as easily and I’m able to keep up with my kids and life.
Having a fitness coach that was more worried about my strength and how I was feeling as opposed to inches lost on my waist has really changed the game for me. I avoided gyms, trainers and fitness in general because of past experiences that left me feeling horribly about my body. Rhonda is a truly supportive coach!”
-Amy B.
You have enough on your plate caring for your family.
Let me take care of the workout planning!
3 strength-training workouts per week delivered through an easy-to-use desktop and mobile app
Designed to be completed at home with minimal equipment (dumbbells only)
Each workout takes 30 minutes or less
Exercise demo videos included for every movement, with modification options to match your needs and ability level
Built-in accountability to help you stay consistent (when you complete a workout, Rhonda will cheer you on with a quick message or fun GIF)
Option to message Rhonda through TrueCoach with questions or concerns (messages are reviewed and responded to during Friday check-ins)
$39/month
MONTHLY INVESTMENT: $39
HI, I’M RHONDA!
(and I’ve been where you are!)
I know firsthand how overwhelming being a parent can be.
As a mom to 2 girls, I experienced the constant juggle of caring for a family while also trying to make time for myself. Even as someone who loves fitness, I’ve struggled with fitting exercise into my life.
This is why I created the Strong at Home Membership.
I want to make fitness fun, accessible and easy to do for busy moms.
I love helping moms find freedom in ditching their old mindsets and beliefs about exercise (and reminding them that all.movement.counts!)
I believe you are STRONG. You are RESILIENT. Your body is capable of AMAZING THINGS.
Strong at Home gives you the structure, guidance and encouragement you need to build strength and make exercise a sustainable part of your life — without spending hours at the gym or trying to figure out what to do on your own.
Who the Strong at Home Membership is for…
✔ For physiotherapy alumni who have finished their 1:1 sessions and want to keep building strength, maintain their progress, and stay consistent with a structured program.
✔ For newly postpartum parents who want to get back into exercise to re-build strength but have NO IDEA where to start.
✔ For months to years postpartum parents who want exercise in their lives, but are so confused about what to do and how to fit it in to their busy schedules.
✔ For postpartum parents dealing with incontinence, prolapse, diastasis or pain who want a strength-focused program with exercise options and modifications to help them feel more confident moving their bodies.
✔ For those who are new to strength training, and for those that have experience with strength training.
I know you’re so ready to…
✅ Have more energy
✅ Feel stronger
✅ Keep up with your kids
✅ Feel less out of breath
✅ Feel less stiff
✅ Feel more confident
✅ Trust your body
In a way that doesn’t feel like another chore.
MONTHLY INVESTMENT: $39
3 strength-training workouts per week delivered through an easy-to-use desktop and mobile app
Designed to be completed at home with minimal equipment (dumbbells only)
Each workout takes 30 minutes or less
Exercise demo videos included for every movement, with modification options to match your needs and ability level
Built-in accountability to help you stay consistent (when you complete a workout, Rhonda will cheer you on with a quick message or fun GIF)
Option to message Rhonda through TrueCoach with questions or concerns (messages are reviewed and responded to during Friday check-ins)
$39/month
“Rhonda’s Strong At Home program has helped me get back into consistent exercise that I love doing while keeping me injury and symptom-free postpartum! Because of this, I am stronger, I have more energy with my kids, I sleep better at night, I am more patient, I have less aches and pains and I feel great! I can do all the things that I love like running, skipping, lifting weights etc. because of her great programming that allowed me to build back my strength and endurance while listening to my body and going at a pace and schedule that worked for me.”
-Leah H.
What’s included…
Everything you need to make strength training a regular part of your life — without having to plan the workouts yourself.
✔ 3x/week strength training workouts
Access your workouts through an easy-to-use desktop and mobile app.
✔ Minimal equipment
Everything can be done at home with dumbbells — no gym membership required.
✔ 30 minutes or less
Each workout is designed to fit into your busy schedule.
✔ Exercise demo videos
Follow along with videos for every movement, including modification options when you need them.
✔ Built-in accountability
When you complete a workout, Rhonda will cheer you on with a quick message or fun GIF to celebrate your progress and keep you going!
✔ Support when you need it
Have a question or concern about your workouts? You can message Rhonda through TrueCoach, with check-ins reviewed on Fridays.
✔ A program designed by a physiotherapist
Get the structure and exercise guidance you need to build strength with confidence
MONTHLY INVESTMENT: $39
3 strength-training workouts per week delivered through an easy-to-use desktop and mobile app
Designed to be completed at home with minimal equipment (dumbbells only)
Each workout takes 30 minutes or less
Exercise demo videos included for every movement, with modification options to match your needs and ability level
Built-in accountability to help you stay consistent (when you complete a workout, Rhonda will cheer you on with a quick message or fun GIF)
Option to message Rhonda through TrueCoach with questions or concerns (messages are reviewed and responded to during Friday check-ins)
$39/month
I can’t make you less busy (I wish!)
…but I can show you how to make working out a reality anyway.
You can be busy AND strong and capable.
MONTHLY INVESTMENT: $39
3 strength-training workouts per week delivered through an easy-to-use desktop and mobile app
Designed to be completed at home with minimal equipment (dumbbells only)
Each workout takes 30 minutes or less
Exercise demo videos included for every movement, with modification options to match your needs and ability level
Built-in accountability to help you stay consistent (when you complete a workout, Rhonda will cheer you on with a quick message or fun GIF)
Option to message Rhonda through TrueCoach with questions or concerns (messages are reviewed and responded to during Friday check-ins)
$39/month
“Rhonda’s program was exactly what I was looking for to help bridge the gap between rehab focused exercises to regular gym training. This program helped me to get stronger and have more confidence in moving my body after having a baby and developing prolapse. It was great to have Rhonda available to chat about all things postpartum not just exercise. Having someone to talk to who could relate to everything I was feeling really helped to not feel so alone while in the trenches of being a first time mom.”
-Jess L.
FAQs
-
This is an online fitness program and is not a replacement for individual physiotherapy treatment. Check with your insurance provider to determine whether your plan provides coverage for online fitness or exercise programs.
-
The program includes exercise modifications, but Strong at Home is not individualized physiotherapy care. If you are experiencing pain or symptoms that are affecting your ability to exercise, you may benefit from an individual assessment with a physiotherapist before or alongside participating in the program.
-
Not at all! The workouts are designed to be accessible whether you're new to strength training or have previous experience.
-
You can message Rhonda through TrueCoach if you have questions or concerns. Messages are reviewed during Friday check-ins.
-
You only need a set of dumbbells. The workouts are designed to be completed at home without a gym full of equipment. 3-5lbs recommended for beginners, 5-15lbs intermediate, 10-20lbs 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!
-
The program is designed for postpartum parents, but everyone's recovery is different. If you're unsure whether you're ready to participate, an individual physiotherapy assessment may be appropriate.
-
There is no long-term commitment. You can complete the workouts on your own schedule and cancel your membership whenever you choose.
-
Yes! That's the whole idea. You can complete the program at home with just dumbbells.
-
Not necessarily. However, if you're experiencing pelvic floor symptoms, pain, or you're unsure whether you're ready to return to exercise, an individual physiotherapy assessment can help determine what's appropriate for you. Here is a Global Directory to find a PFPT near you.
-
Yes. Once you cancel your membership, you'll have 1-month to complete your workouts after your most recent payment. After this time your TrueCoach account will be archived. A PDF copy of all of your workouts (excluding demo videos) can be emailed to you for $40 after you cancel.
-
Yes. If after 1-month, the Strong at Home Membership is not a good fit for you, a refund is available upon request.
Let’s get STRONG AT HOME!
Build strength. Feel confident. Make exercise fit into your life.
MONTHLY INVESTMENT: $39
3 strength-training workouts per week delivered through an easy-to-use desktop and mobile app
Designed to be completed at home with minimal equipment (dumbbells only)
Each workout takes 30 minutes or less
Exercise demo videos included for every movement, with modification options to match your needs and ability level
Built-in accountability to help you stay consistent (when you complete a workout, Rhonda will cheer you on with a quick message or fun GIF)
Option to message Rhonda through TrueCoach with questions or concerns (messages are reviewed and responded to during Friday check-ins)
$39/month