STRONG
& SUPPORTED
Feel Capable With A 4-Month Strength & Pelvic Floor Program For Women At Every Life Phase
"I finally feel ready to pick movement up again without the goal of altering my body. I couldn't think of anyone better to work with than you.
You've had such a profound impact on my mental health and the way I feel about my body."
- KRISTEN H (ENTREPRENEUR & MOM OF TWO)
Build Lasting Strength & Pelvic Health In Just 4 Months
- Follow a progressive, body-inclusive workout plan tailored to YOUR life stage
- Rebuild core & pelvic floor strength with expert guidance
- Join a supportive community of likeminded women and folks who GET IT
- Get personalized coaching coaching from a certified, long-time pre/postnatal & pelvic health Kinesiologist + Fitness Trainer
Strong & Supported Will Help You:
- Move without pain or discomfort
- Stop worrying about leaks when you laugh, jump, or sneeze
- Feel strong and capable in your changing body
- Find joy in movement again, without diet culture pressure
- Connect with others who understand your journey
AND, YOU'RE IN ONE OF THESE LIFE STAGES:
- PREGNANT, in any trimester
- Early POSTPARTUM, OR years into your parenting journey
- Navigating PERI/MENOPAUSE, OR post-menopause
Looking For A Fitness Program That Actually Gets YOUR Life?
Yes, the changes of pregnancy, postpartum, and perimenopause are so challenging. Full stop.
It is also a transformational experience, and guess what? YOU MATTER in all of this.
And that's why I'm here to help, my friend.
If you've ever found yourself ready to get moving your body with more consistency and (RE)building your strength and fitness, but feel STUCK on knowing how to even start, what do, or what is safe --- I've got you!
I've put together an evidence based, wildly effective, ENJOYABLE, and simple-to-follow workout plan with Strong & Supported.
You get to have a fitness plan and support network that helps ease your worries and prioritizes your care.
Hear From Our Members:
STRONG
& SUPPORTED
The Strength & Pelvic Floor Program For Women At Every Life Stage
WHAT YOUR PLAN LOOKS LIKE:
Choose your path to strength:
OPTION 1: "ALL IN" - Group Program
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4-Month Progressive Workout Plan: Specific To Your Stage In Pregnancy, Postpartum, OR Perimenopause (Program Starts Week of March 16th)
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Strength, Cardiovascular, Core & Pelvic Floor Plan: 3 Full-Body Strength Training Workouts, Plus 1 Cardio Session Per Week (Workouts Take 20-35 Minutes)
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Access to Mobile & Desktop Workout App
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Weekly Coaching Check-Ins From Jessie In The App: Jessie checks in on every workout you 'complete' in the app and reviews any notes you leave on completed workouts
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Continued Access To Jessie's Coaching: for direct questions, submit exercise technique videos for feedback, and access Jessie's coaching for troubleshooting and modifications
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Private Community Support In Closed Facebook Group
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INVESTMENT: $599 USD paid-in-full (save $100) OR choose the payment plan of $175/mo (NOTE: Special Canadian pricing available upon acceptance of application!)
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NOTE: APPLICATION TAKES JUST 3-5 MINUTES
OPTION 2: "CUSTOM" - 1:1 Program
Only 2 Spots Available!
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EVERYTHING IN "ALL IN", plus:
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Fully Customized-To-You Workout Plan (Starts Week of March 16th)
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Priority Response, Coaching, and Video Form Checks In The App from Monday - Friday
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Custom Milestone & Goal Planning
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Initial 30-Minute Onboarding Consultation After Acceptance
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INVESTMENT: $1599 USD paid-in-full (save $100) OR choose the payment plan of $425/mo (NOTE: Special Canadian pricing available upon acceptance!)
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NOTE: APPLICATION TAKES JUST 3-5 MINUTES
Your Journey Starts Here:
1.
Apply Today: Takes Just 3 Minutes!
2.
Get Accepted Within 24 Hours & Complete Your Enrolment - You'll Have The Chance To Speak With Jessie Before Confirming Your Spot, If Needed!
3.
Prepare To Start Your Workout Plan: Get Access To Your Plan Within 24 Hours After Submitting Your Enrolment Form.
4.
Feel Supported & Have Ongoing Coaching For 4 Months:With The Opportunity To Renew After That Point.
What If Movement Could Feel Good Again?
Revive Your Energy, Strength & Function Now
Limited Spots Available. Submit Your Application Today.
Head Coach, Jessie Mundell
Hi friend - I’m Jessie (she/her)!
Your fitness, body image, and pelvic health guide – and the start of your support system at To Pregnancy and Beyond.
- 18+ years specialized pre/postnatal and peri/menopause experience
- Multiple certifications in perinatal and pelvic floor fitness, PLUS undergraduate and graduate degrees in Kinesiology
- Mom of two young kids (WHO GETS IT)
- Body inclusive, non-diet approach
- Evidence-based methodology
- Thousands of parents supported!
HERE IT IS, FRIEND:
I am WITH YOU in this, and so are our Strong & Supported members. I am committed to your success.
You've spent enough time THINKING about getting started.
You've been Googling, saving every workout you see on Instagram, buying DIY fitness plans (...that have never been looked at again).
If you get really honest with yourself you know that you don't need MORE AND MORE options.
You know your next best move is to GET TO IT, GET STARTED, and PRACTICE committing to a program -- over time.
I do NOT want this to be a workout plan that you buy and never open again.
I also ask for YOUR commitment to the plan. This doesn't mean doing the plan "perfectly". In fact, you'll likely miss some, or weeks of workouts - it comes with the territory of a FULL life!
But, the "all-or-nothing" approach to exercise is just NOT working for you. It is keeping you stuck, feeling unsuccessful at working out. You recognize that building a habit of regular exercise is a long-game.
You're ready for it.
A more flexible, yet structured workout plan that is intentionally designed for the demands of women's bodies at every stage is here waiting for you.
“Yesterday I did the first part of my workout with my son and the second part while I was cooking dinner. So grateful to have these workouts ready to go when I need them. Otherwise I don't know what I would do if I had to write my own workout!"
- CHRISTINE MCDOWELL (FITNESS COACH & MOM OF TWO + CURRENTLY PREGNANT)
Your care matters.
LIMITED SPACES FOR CUSTOM: UPGRADE!
- Do you desire even greater 1:1 support, face-to-face check-ins, and a workout program designed exactly for your needs?
- Do you know you get your best results when your investment nudges you to FULLY show up & it gives you additional accountability to a coach?
Upgrade to the CUSTOM tier!
We'll work closely together over the next 4 months to reach your goals, with a program that suits your needs -- NOW.
LIMITED SPOTS for Custom clients. 2 spaces are available.
Have questions?
People of all genders (except cis-men) who are in any stage of pregnancy, postpartum, perimenopause, or post-menopause. You are DONE with the "all or nothing" mindset approach to exercise, eating, and your body image. You want to approach exercise with flexibility, YET with some structure in place.
TOTALLY GET IT. Same! The workouts take between 20-40 minutes: from set-up, to warmup, to workout completion, and cooldown.
No problem! The truth is that you likely WILL miss a workout. That's what happens when you're living a full life. Instead of beating yourself up or ghosting the program, I want you to COMMIT to "re-starting" as many times as you need to.
ABSOLUTELY. The workouts are pre-scheduled on certain days, but you can choose to do them whenever fits best into your schedule!
You'll be able to complete these workouts with minimal exercise equipment from home or the gym! You'll want 1-2 resistance bands (lighter and heavier resistance), 1-2 mini bands (or hip cirles), and 2-3 sets of dumbbells (10-50 pounds, depending on your lifting experience - you can use kettlebells and barbells if you have access to those).
If you are working out from a commercial gym, you should have all you need there!
YES! The perimenopause track is perfect for folks who want to maintain and build muscle mass, physical strength, support their bone density, pelvic floor health, and cardiovascular function. If that sounds like YOU - get in here!
ABSOLUTELY! Let's get you into the program now.
The beauty of how our strength based workouts are designed is that they are INTENTIONALLY designed for how a pregnant body changes throughout the trimesters. That means, you'll find a workout plan that supports a growing, shifting body and understands what it needs to feel supported, reduce the aches, and prepare for postpartum.
You bet! As long as you've had medical clearance from your doctor or birth provider, you can get started into the plan.
The workouts will smartly progress you over time from healing and recovery, into building strength, endurance, and improved core and pelvic floor function.
Many Strong & Supported members are currently managing and various core and pelvic floor variations!
And while the experience is different for everyone, the goal is always for our folks to be able to strength train and challenge themselves optimally, without ramping up, or worsening symptoms.
The beauty of S&S is that we can have constant communication in the private Facebook coaching group and True Coach to modify for your body and needs, too. We can do extensive coaching to help you navigate any core or pelvic floor symptoms or concerns!
Of course! Our members have children who are 3, 5, 10, 15+ years old.
The S&S workouts will give you a strength and fitness building workout plan that supports your body and your life in EVERY phase and stage.
Your Deserve This Investment In Your Body & Wellbeing
Remember: this isn't just about exercise. It's also about...
- Reconnecting with your body
- Building lasting strength
- Finding community support
- Prioritizing your JOY
- Creating sustainable habits
Don't wait until next quarter, or next year to start feeling better.
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