TO PREGNANCY AND BEYOND
Strength Building Exercise For Pregnancy And Parents Who Are Done Chasing #BodyGoals & Dangerous Snap-Back Fitness Culture
“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!"
Chrstine McDowell
Certified Personal Trainer and Mom of Two
You Might Be...
- EXHAUSTED, achy, and in pain almost all of the time, and you are longing for a workout plan that will help you feel more comfortable in your body
- Noticing that your mental and emotional health have shifted in big ways, since becoming pregnant, a parent, or a mom and you do not recognize yourself - or your reactions anymore (UGH)
- Carrying an extra pair of undies everywhere you go, just in case you can't make it to the bathroom in time. You are DONE dealing with urinary incontinence and leaks!
- Feeling like your body is a stranger you just met at the park (...that you were trying to avoid all conversation with, LOL) and you feel so disconnected from the person you once were and the body you once inhabited.
Join Us In TPAB For A Non-Diet, Pre/Postnatal (& Beyond!) Program To Reconnect With Yourself, While Safely Strengthening Your Whole Body & Pelvic Floor
Deep breath, you.
Yes, pregnancy and parenthood 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 To Pregnancy And Beyond.
You get to have a fitness plan and support network that helps ease your worries and prioritizes your care.
THE TRUTH?
In your wildest dreams, you would have someone who is there FOR YOU, to show you CARE and SUPPORT, so you can do the same for yourself.
Yes, "balancing" all of the demands of parenthood can feel outrageous. But that dream you have? That your care MATTERS in this?
It is possible AND necessary, especially with the help of To Pregnancy and Beyond.
PERINATAL (AND BEYOND) FITNESS FOR:
- Parents with babies and kids of all ages (from 1 month, through teenagers!)
- Pregnant and postpartum people of all stages (all trimesters through midlife)
- 2SLGBTQ+ parents and parents-to-be
- Parents navigating loss and bereavement
- Folks trying to conceive
- Those who have YEARS of experience with strength training, or those who have none!
TO PREGNANCY AND BEYOND
The Pre/Postnatal Program For Reconnecting with YOURSELF, While Safely Strengthening Your Body & Pelvic Floor
Here's What You'll See:
CHOOSE YOUR TIER:
option 1: FOUNDATIONS
You are an exercise self-starter- New workout program every 4 weeks (3 strength training + 1 interval training workout per week)
- Intentionally designed, 20-30 minute workouts specific to the pregnancy, postnatal, or parenthood stage you're in
- Workouts delivered via FREE desktop and mobile app to easily and quickly view your program
- Watch exercise demo videos, read the cues for each movement, hit "complete" on your workout, and prepare for the week ahead!
- Facebook Group Community with Members and TPAB Coaches for gentle accountability check-ins and other folks walking similar paths as you (a LIFELINE for our members)
- NOTE: There is NO 1:1 COACHING from the TPAB perinatal experts included in the Foundations level
- You're Enrolling For: A 3-MONTH WORKOUT PLAN (with the opportunity to continue on)
- BONUS: Free Superband With Enrolment By Sunday Night! (value of $30)
- 3 MONTH INVESTMENT: $117 USD
option 2: ALL IN
You get best results with gentle accountability- Everything included in Foundations,PLUS...
- UNLIMITED ACCESS and 1:1 coaching from your TPAB Coaches in the mobile app and members-only Facebook group, for video feedback and written guidance
- Feedback and "WAY TO GO!" messages on every workoutyou hit complete on in the app from your Coaches, modifications given, pelvic floor strategies +++
- MONTHLY Live Coach-Led Workout: Every month we meet for a live, online group workout led by Jessie
- POP-UP Live Group Workouts: Every so often throughout the year, we meet up online for casual group workouts! Think co-working, but for exercise.
- Private Facebook Group Community with Members and TPAB Coaches for gentle accountability check-ins and other folks walking similar paths as you (a LIFELINE for our members)
- Access to Private Members Site for PDF versions of your monthly workout plan, Live Workout Recordings, Core and Pelvic Floor Video Tutorials, 8-Week Postpartum Running Program, and More!
- You're Enrolling For: A 3-Month WORKOUT PLAN (with the opportunity to continue on)
- BONUS 1: You'll have access to our 8-Week Return to Running / Sprinting Program on Monday, May 22nd. Join us for live group runs and a full training program to get you running powerfully and leak-free!
- BONUS 2: Free Home Gym Band Pack - get our favourite pieces of TPAB home workout equipment sent to your door, with enrolment by Sunday night! (value of $100)
- 3 MONTH INVESTMENT: $387 USD
Plus, these bonuses for ALL IN members!
- - Core, Pelvic Floor, and Breathing Tutorial Videos
- - Access to Coaches in the Mobile App Where You View and Track Your Monthly Workout Program
- - Bonus 12 Week Pull-Up Training Program
- - Bonus 12 Week Postpartum Running and Sprinting Program
- - Members World Map
- - New Member Onboarding Course
- - Monthly Themes and Pop-Up Classes
- - Monthly Live Group Workouts
- - (4) Full-Length Pregnancy and Postpartum Yoga Classes
After I sign up, what’s next?
1.
You will be directed to a consultation form where we will get information from you regarding (for all levels): your pregnancy phase, how long postpartum you are, or where you are in your parenthood journey.
2.
You will receive your private members site login details to view your first 4-week workout plan (for ALL IN members) and the additional coaching tutorials, core + pelvic floor education, and onboarding materials.
3.
You will get invited and access to the private members-only Facebook group (for ALL IN members): this is where the coaching and community magic happens! Ask for modifications, get feedback on your exercise technique, and connect with the community.
4.
You will receive your login details to our members-only mobile workout app, True Coach (for all tiers) where you'll easily view each workout and video demos on your monthly plan. Direct messaging with your TPAB coaches happens here too, for ALL IN members!
TPAB Is For You During:
PREGNANCY
For the pregnant person who wants to do effective and appropriately challenging, that is specifically designed to support the body’s changes of pregnancy.
We work together to keep you moving, strong, comfortable and preparing for a healthy postpartum recovery.
postnatal
For newly postpartum folks who want to recover and restrengthen their body after a pregnancy, loss, or birth.
Appropriate for those with diastasis recti, pelvic organ prolapse, incontinence, and other pelvic health concerns.
parenthood
For those who are months to YEARS post-pregnancy and want to get the most out of their workouts, efficiently - because you have no time to waste!
Appropriate for those with core or pelvic floor concerns, in the perimenopause / menopause transition, and those with little or a lot of exercise experience.
I want to help you feel like a RENEWED VERSION Of YOU AGAIN.
I am here to help you HEAL AND THRIVE in your body and your life. I want to help give you the permission and energy you need to take care of YOU.
Join us in To Pregnancy and Beyond, be in community and be CARED FOR.
Head Coach, Jessie Mundell
I’m Jessie (she/her/hers)! Your fitness, body image, and pelvic health guide – and the start of your support system at To Pregnancy and Beyond.
I have a handful of degrees that have helped to make me a specialist in prenatal and postnatal exercise, and I’ve helped thousands of parents receive the fitness TLC they deserve.
I am focused on effective exercise during pregnancy and postpartum, rehab of the core and pelvic floor, postpartum and C-section recovery, teaching people how to exercise in a way that feels truly good, and helping folks feel capable in their bodies.
I have been coaching perinatal folks for 15 years and counting. It's such an honour to do so and I take great responsibility in it.
I am also a mom to a 7 year old and 4 year old.
Co-Coach Tara Abel
Tara Abel (she/her/hers) is a fitness coach who takes a whole-person approach to helping her clients remove the overwhelm from exercise and eating.
After her own experience with diastasis recti and prolapse, she became passionate about empowering folks with education on core and pelvic floor health.
You'll find Tara supporting you in True Coach, the Facebook group, and at our weekly workout meet-ups!
Tara is also a mom to four wild and lovely children.
What is our style of fitness coaching?
To Pregnancy and Beyond is non-diet and weight neutral focused. All bodies are welcome, worthy, and respected.
NO diet plans or weight loss discussions, please.
Here, we are getting closer to a full tank of energy, a confident body mindset, and workouts that leave you feeling powerful & strong. A physical power and strength that translates to the rest of your life.
HERE IT IS, friend:
I am WITH YOU in this, and so are our To Pregnancy and Beyond 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 here for it.
A more flexible, yet structured workout plan that is intentionally designed for the demands of pregnancy, postpartum, and parenthood is here waiting for you.
Your care matters.
SIGN UP FOR your care
Ready to reconnect with your body and feel confident, strong, and capable?
Sign up for To Pregnancy and Beyond and start feeling like a renewed version of YOU again!
You have a BIG life.
From sun up to sun down your days are filled with shuttling kids to school and daycare, packing lunches, running errands, family activities, household management, professional obligations and MORE.
And yet, you want to give YOURSELF even a slice of the care that you so generously extend to your partner, kids, friends, and family.
In fact, you know you MUST if you want to feel like more than just a shell of your former self.
YOU WANT MORE. You're claiming it for yourself. Here and now. You want to feel energized, reignited, and truly well - for the first time in oh so long.
And you know that regularly moving your body and building physical STRENGTH and improved conditioning is a key step in this plan.
------
Exercise has fallen by the wayside in recent years and you're ready to recommit to giving yourself and your body the consistent care it wants to be well, with a plan that you can ACTUALLY execute in a packed schedule.
But mostly? You want a fitness plan that doesn't invoke body shame or restriction. You've done that. You've tried to shrink yourself - in ALL THE WAYS - and you're over it.
You want a workout plan that helps remind you of your power and your inherent worthiness - in this exact body size and composition RIGHT NOW.
2 Tiers To Choose From:
Have questions?
People of all genders (except cis-men) who are in any stage of pregnancy, postpartum, or parenthood. 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.
You don't want to force yourself into an overly intense workout plan or use exercise to punish yourself. Instead, you want to move your body with that knowing that it helps you to feel your very best - physically, mentally, and emotionally.
TOTALLY GET IT. Same! The workouts take between 20-30 minutes: from set-up, to warmup, to workout completion, and cooldown.
I know your schedule is packed. I want exercise to FIT INTO YOUR LIFE. These workouts do just that.
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 about it or ghosting the program, I simply want you to get back into the plan as soon as you're able to. No stress - simply get right back to where you left off.
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).
If you are working out from a commercial gym, you should have all you need there!
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 To Pregnancy and Beyond 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 To Pregnancy and Beyond 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 TPAB workouts will give you a strength and fitness building workout plan that supports your body and your life in EVERY phase and stage.
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