Simply Stronger

After purchase, you’ll download the PDF guide. Inside, you’ll find helpful information on the core and pelvic floor, all the details on what you need to set up your home gym and then of course, the workouts! You can use your phone, computer or even print out the PDFs to follow along.

You’ll have two weekly workouts that you can do in under 30 minutes. Every four weeks these workouts change, so you’ll end up doing 6 different exercise programs throughout the 12 weeks.

Each movement is linked to a video demonstration of me teaching you how to do the exercise with both visual and audio cues.

You’ll spend about an hour a week on your strength workouts — some folks will move faster, some slower. I have provided two workouts for each week but I also explain in the guide how you can break these up into 4 workouts if you’d prefer even shorter sessions.

The workouts are strength training and mobility focused. You'll need just a few pieces of equipment – a couple bands, a few sets of dumbbells, but otherwise you'll use things around your house like pillows, a chair and a counter-top for the rest. 

Each workout has 3 warm up movements, 4-6 strength training exercises and 1 cool down movement. You’ll repeat these weekly workouts for 4 weeks before moving on to the next program.

These workouts are designed to make you feel better and more capable in your life — not leave you feeling depleted and like you need to recover for days and days afterward. Some discomfort and soreness is to be expected with starting a new exercise routine, but you shouldn’t be in pain.

If you’d like a visual of the workouts, hop on over to my Instagram page and watch some of my reels. You’ll see me doing exercises from this very program!

Since this is a DIY program, I won’t be able to coach you in the moment and give you specific modifications for your specific injury. Always consult with a trusted health care provider if you’re having issues related to exercise or physical activity.

Stronger Together is my customized coaching option where I can give you specific modifications for your workouts!

If you’re dealing with pelvic floor symptoms, I’m happy to report that I take that into consideration in this exercise guide! I will give you tips and tricks to reduce symptoms while you’re exercising and then overtime, the workouts themselves should reduce symptoms as we often find that increasing strength, mobility and conditioning of the pelvic floor all improve quality of life!

Of course, if you’re dealing with symptoms of any kind I gently encourage you to work with a pelvic floor physical therapist if accessible. That will be the quickest and surest way to reduce symptoms.

Absolutely not. The beauty of strength training is you can take very basic, fundamental movements and make them easier or harder with small tweaks, like how slow or quickly you move and how much weight or tension you use. 

Exercise can be a tool to nourish the body, not deprive or punish it, so this program is generally going to be a bit more “back to basics” and rooted in overall wellness rather than complicated movements that will deplete you.

If you are someone looking for more chaotic movements, never doing the same thing twice, falling over tired at the end of the workout — this may not be the guide for you.

Honestly, sometimes exercise is a bore and a chore.

For the most part, I like exercise and I don’t mind being active, but I’m not someone who wakes up early thrilled to go exercise! Call it sleep deprivation but even before kids I wasn’t like that. 😂 I think when we reframe our relationship with exercise — as a way to improve our life, not as a way to obsess over how we look — it becomes much more sustainable and often, more enjoyable… or at least, less terrible.

I find strength training to be the most effective workout in the shortest time but there are so many ways to be active. You just have to find something you somewhat enjoy and if you don’t enjoy it, at least something that feels sustainable and accessible.