To Strong

and Beyond

Strength for the seasons of pregnancy, postpartum and parenthood.

To Strong

and Beyond

Strength for the seasons of pregnancy, postpartum and parenthood.

Pregnancy, postpartum, and parenthood will force you to adapt

These seasons will create change in your body.

resilient

You are resilient

strong

You are strong

capable

You are capable

To Strong and Beyond is here to help highlight what is already in you. What you already are.

To Strong and Beyond is a 12-week, online exercise program that is strength and resistance training for the whole body, with a core and pelvic floor health education focus.

This is a workout program designed to help give you what you need:

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To function freely

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To feel confidently capable

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To offer you exercise that is play-like, pushes you, and progresses you

Is To Strong and Beyond for me?

To Strong and Beyond can be used:

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During any trimester of pregnancy

E

Postpartum after you have been cleared for exercise (ideally after 6-8+ weeks)

E

If you have seen a pelvic floor physical therapist and they have cleared you for exercise

E

If you workout at home, or at a commercial gym

E

If you’re experiencing pelvic pain, such as symphysis pubic dysfunction or sacroiliac joint pain

E

If you’re new to exercise or strength training

E

Or, if you’re an advanced exerciser or strength trainer

Meet your coach

I’m Jessie, your fitness guide and the start of your support system at To Strong 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 moms receive the fitness TLC they deserve. I’m focused on effective exercise during pregnancy and postpartum, rehab of the core and pelvic floor for moms, postpartum and C-section recovery, and teaching women how to exercise in a way that lifts them up.

But I didn’t always approach health & fitness this way. When I first started working with moms 10 years ago at a pre/postnatal gym, I fell into the same problematic philosophies that so many health coaches still do to this day. I focused on helping moms “fix” their bodies and get back to their ‘pre-pregnancy weight’ instead of helping women be in the body they inhabited post-pregnancy. A body that was just as perfect now as it was before, simply needing a little extra love and support.

I’m a mom to a 3.5 year old and a 8-month old.

here’s What’s included

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12 weeks of done-for-you workouts programming

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Three (3) short and effective workouts per week

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20-30 minute strength training sessions that can be done from home or the gym

E

Workouts designed specifically for the demands of pregnancy, postpartum, and parenthood

E

Video coaching of all exercises in the program (100+ exercises)

E

Photo library demoing all exercises in the program (200+ photos)

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12 bonus conditioning and circuit training workouts with the To Strong and Beyond PLUS edition

E

Learn how to assess yourself for diastasis recti, how to connect to your pelvic floor, strategies for helping you exercise in way that supports your pregnant or postpartum body, exercise without leaking, how to lift weights and support your pelvic floor, and more

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Written transcripts for all video footage in the program

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An exercise plan that is perfect for people with full schedules, who do not have a lot of time to spend exercising, or do not WANT to spend a lot of time on exercise

E

Video coaching tutorials and education on a variety of topics to understand how to best support your body, including core and pelvic floor, in lifting and in your life

“Your program is excellent. As someone who buys a ton of these things I can say with confidence that is the best I’ve ever seen. Your coaching is amazing.”

– Amber

“After a very long day today, I finally found the motivation to do my first postpartum workout. It felt good to get some movement that was just right for where my body is at today. The idea of working out has been so overwhelming, so thank you for making it easy and realistic!”

– Jennifer

You do not have to:

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wait until your core and pelvic floor strength and function is perfect before you start exercising.

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wait until you’re no longer pregnant to lift weights.

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wait until you have 5 days a week to workout to start consistently exercising.

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stop strength training if you are experiencing core or pelvic floor dysfunctions such as diastasis recti, or if you’re leaking with running or lifting, or if you’re managing pelvic organ prolapse.

Option A

To Strong and Beyond

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12 weeks of done-for-you workouts programming

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3 short and effective workouts per week

E

20-30 minute strength training sessions that can be done from home or the gym

E

Workouts designed specifically for the demands of pregnancy, postpartum, and parenthood

E

Video coaching of all exercises in the program (100+ exercises)

E

Photo library demoing all exercises in the program (200+ photos)

E

Video coaching tutorials and education on a variety of topics to understand how to best support your body, including core and pelvic floor, in lifting and life

E

Learn how to assess yourself for diastasis recti, how to connect to your pelvic floor, strategies for helping you exercise in way that supports your pregnant or postpartum body, exercise without leaking, how to lift weights and support your pelvic floor, and more

E

Written transcripts for all video footage in the program

$147

All prices are listed in USD.

Enroll Now

Option B

To Strong and Beyond PLUS

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EVERYTHING included in the full To Strong and Beyond program, PLUS an additional 12 bonus conditioning and circuit training workouts

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12 cardiovascular focused exercise sessions

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10-15 minute sweaty, heart-rate boosting workouts

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Use these workouts 1-2 times per week, as an addition to your strength training workouts from To Strong and Beyond

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Exercise modifications included to help meet the needs of pregnant and postpartum bodies

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Pelvic pain exercise options

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Conditioning workouts made appropriate for those with diastasis recti, urinary incontinence, pelvic organ prolapse, and/or other core and pelvic floor

E

Resistance based, conditioning workouts that do not require any machines, meaning you will not need a treadmill, bike, rower, elliptical, etc.

$169

All prices are listed in USD.

Enroll Now

In 12 weeks, To Strong and Beyond can help you feel:

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MORE CAPABLE IN YOUR LIFE, BODY, PARENTING, AND EXERCISE

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PHYSICALLY STRONGER, QUICKER, MORE ATHLETIC AND POWERFUL

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LIKE EXERCISE IS NOURISHING FOR YOUR HEALTH, AS IT SHOULD BE

“Loving the setup hacks for bands in To Strong and Beyond! With limited space, equipment, and zero place to anchor bands to, this was much appreciated!”

– Suzanne

“I’m 29 weeks pregnant and a really rough first half of the pregnancy so I’ve lost a lot of strength and conditioning. This was perfect for my current stage.”

– Jen

frequently asked questions

Are there exercise modifications available in these workouts?

The Level 1 exercises can be used and tested if you are:

A beginner exerciser or strength trainer and are building your confidence in workouts
Returning to exercise after a hiatus
Pregnant or earlier postpartum
Under 12 weeks postpartum, or within the 4th trimester
Aware that your core and pelvic floor are in a process of healing or working towards functionally more optimally
You want to exercise at a more moderate level
Tuned into what your physical, mental, and emotional health needs are currently, and you know that you’ll be best suited with a more moderate challenge

The Level 2 exercises can be used and tested if:

You have been strength training consistently for at least a few months, or many years
You are well versed in your core and pelvic floor function and how best to support it in exercise
Your core and pelvic floor is functioning well for your body
Your energy is generally solid
You are pregnant, with a lengthy training background, and understand how to best support your core and pelvic floor with strategies in strength training exercise
You are more than 12 weeks postpartum and have been actively engaging in restorative core and pelvic floor work, AND light strength training exercise postpartum
You want to exercise at a more challenging level
Your physical, mental and emotional health can support a more challenging (read: stressful) level of exercise

The Pelvic Pain exercises can be used and tested if:

You have been experiencing symphysis pubic dysfunction, at the joint in the front of the pelvis
You have been experiencing sacroiliac joint pain, at the joint(s) in the back of the pelvis
You have been experiencing pain in the tailbone
They feel best on your body
Your abdominal wall or pelvic floor responds best to them

How long are the workouts?

The workouts will take 15-30 minutes, from equipment set-up to workout completion.

What equipment do I need?

You will need resistance bands (a lighter and a heavier band), dumbbells (a lighter and a heavier set), mini bands (small circular loop bands), and a bench or sturdy chair.

There will be suggestions of what equipment you need and where to acquire it, if you want to purchase it.

Can I do these workouts in the 3rd trimester of pregnancy?

You can! You might want to choose the Level 1 exercises as they will be more comfortable and appropriately challenging on a later pregnant body.

I’m 6-weeks postpartum and have been cleared for exercise. Can I do these workouts?

It will always depend on you, your body, your birth, your baby, and your life, but generally speaking, yes! The Level 1 exercises are designed to be appropriate for a body that is early postpartum, that is craving stability and strength, movement, and healing.

I’ve been strength training 3 days per week for multiple years. Will these workouts be challenging enough for me?

If you’re looking for workouts that push you at an 8/10, help you build strength, muscle and power, help you feel capable in your body, workouts, and life, and always help you feel clearer, stronger, and BETTER when you’re done than when you started – then yes!

If you’re looking for workouts that leave you feeling wrecked and crippling sore for days, these aren’t it.

I live in the UK. Can I still do the To Strong and Beyond program?

You bet! As long as you have an internet connection where you can download the workout program and watch the exercise video demos, you can join in from anywhere in the world.

What if the program isn’t quite right for me?

There is a 48 hour, from purchase date, full money back refund policy. Simply email us to discuss!

ARE YOU IN?

You will receive your full workout program within the hour from your registration. Your login details will come straight to the email inbox you sign up with. You can start immediately, or save it for later.

To Strong and Beyond gives you an exercise program that is doable and reasonable for this current chapter of your life.

Workout in an appropriately challenging way, that boosts your energy, without depleting you.

Physical strength builds resilience. For our bodies and minds.

Here’s to getting strong. And, beyond.

If you have any questions, please email us at info@jmgfitnessconsulting.com