StrongHER
Combining pelvic health with female fitness and strengthening
StrongHER is monthly strength training programming built by a pelvic floor PT and a strength & conditioning coach specifically for women, especially moms.
If you’re tired of feeling like your strength never fully recovered from pregnancy or like your body is just not keeping up with the demands of mom life, then this program is for you!
Coming soon! Join the waitlist now and be the first to know when registration opens!
If you’re newly postpartum OR if you’ve never learned how to correctly engage your core, breathe, use your pelvic floor, or move correctly with exercises, then we highly recommend you do the ConqHER Core Foundations 12 week training program before beginning the StrongHER strength training program!
Why should women strength train?
There are so many benefits to strength training for women including resiliency to injury, increased energy, improved sleep, better stress management, and increased confidence. Not to mention the body composition goals that many women desire!
However, the strength space is often crowded with masculine energy and false stigmas that leave many women intimidated or confused about how to get started. And let’s not forget that women (especially postpartum women) have unique core and pelvic floor considerations that are important to remember to safely progress their strength.
We thought it was time for women to have access to a program that guides them in navigating the strength training space and teaches them how to progress their strength and reap the many benefits that comes with that, while also including core and pelvic health considerations and training that are unique to women’s health.
And we believe StrongHER will provide just that for so many women!
Does any of this sound familiar to you?
- NYou want to get stronger, but you want to make sure you’re doing it safely, with your pelvic floor health in mind.
- NYou want to feel like your body can better keep up with the demands of mom life.
- NYou want exercise guidance from someone more qualified than that fit mom influencer on social media to keep your body safe and healthy.
- NYou want workouts you can do from home with limited equipment or you already enjoy going to the gym, you just need a plan for what to do there.
- NYou’ve been doing group fitness classes or bootcamp workouts and aren’t seeing or feeling the changes you expected. You may even be feeling worse instead of better.
- NYou want to do workouts that actually progress over time so you can see and feel the changes for the work that you put in.
- NYou have desires to get back to hiking, running, or other activities you did before having kids, but you don’t know how to get strong enough to get back to those things safely.
- NYour time is limited, but you know you deserve to start taking time to take care of YOU. You just need some guidance!
If any of this sounds familiar, then we created StrongHER with YOU in mind!
StrongHER is a monthly strength program for women.
Our program has options for workouts from home with limited equipment or with access to a full gym setup. StrongHER programming changes every 4 weeks, utilizing progressive overload training principles. So you never get bored, but you get to see and feel your strength progress every 4 weeks!
Workouts are delivered through the TrainHeroic app with instructional videos for every exercise, so you never have to guess if you’re doing them correctly.
3 strength workouts per week
Designed to take 45 minutes each, including targeted warm up instructions.
Guidance on reps and resistance
Learn how to challenge and progress yourself safely.
Exercise variations to pick from
Based on your experience level and equipment availability
Cuing in each exercise
Helpful cues for correct core and pelvic floor engagement, in addition to overall correct exercise execution
What you’ll get out of this strength program:
- Strength and resiliency for everyday life, so you can feel GOOD playing with your kids, getting back to activities, and living your life free from worry of injury.
- Core and pelvic floor recovery and strength
- The confidence and empowerment that comes from feeling stronger and trusting that your body is capable of doing hard things.
- Finally see changes in your body composition as you get stronger and leaner
StrongHER is unlike any other strength training program out there because it is a collaboration of Dr. Amanda, a pelvic floor physical therapist and Cody McAninch, a strength and conditioning coach. With Amanda’s expertise, this program addresses the strength problems that she sees many of her pelvic health and postpartum women face, while also modifying exercises to promote core and pelvic floor health and benefits. Cody brings his strength training expertise to the program, making sure each month of exercises is optimally programmed with science backed strength and conditioning principles in mind.
Which StrongHER programming option is right for you?
At-home beginner program
Exercises that utilize body weight and band resistance so you can easily get to your workouts from home or while traveling. Perfect for beginners to strength training and those with limited time or equipment for their workouts.
Home or gym intermediate program
Exercises that could still be easily done from home or in a gym space with resistance bands, dumbbells, and suspension straps like TRX bands. Great if you’re feeling more advanced than a beginner and are ready to push yourself beyond body weight exercises.
Gym advanced program
Exercises designed to do with access to full gym equipment like heavier dumbbells, squat racks, barbells, a pulley machine, and more. Great if you are experienced / advanced in strength training and really want to utilize progressive overload training to your full potential.
Training is a monthly investment of $75 for full access to the month of workouts through the Trainheroic App.
If you’re newly postpartum OR if you’ve never learned how to correctly engage your core, breathe, use your pelvic floor, or move correctly during exercises, then we highly recommend you do the ConqHER Core Foundations 12 week training program before beginning the StrongHER strength training program!
Meet Your Strength Coaches
Dr. Amanda
Amanda is the owner of ConqHER Pelvic Health in Arvada, Colorado, a pelvic floor PT practice that focuses on helping women through pregnancy and postpartum. After graduating from Texas A&M University in 2012 with her Bachelors in Kinesiology, she went on to earn her Doctorate of Physical Therapy in 2015 from Hardin Simmons University. She is trained in pelvic floor health, obstetrics, and is also a Certified Pregnancy and Postpartum Exercise Specialist. She finds her greatest career passion in getting to help women gain the confidence and empowerment that comes with learning about their body, core, and pelvic floor and feeling strong and good again in their own body.
Cody
Cody is the owner of 4 Corners Sports Performance in Arvada, Colorado and has 12 years of experience training general fitness clients, youth athletes, and post-rehab and return to sport clients. He graduated from The University of Northern Colorado with his Bachelors in Exercise Science in 2013 and went on to gain extensive experience in working with clients to resolve their common pain through exercise and getting them back to life and activities free of pain. He believes the goal of regular strength training should be to build longevity in the life activities that you enjoy and he aims for all of this exercise programming to reflect that.
StrongHER Group Training (Coming Soon!)
If you’re local to Arvada, Colorado, you can join us in person for the workouts at 4 Corners Sports Performance! Group training has the added benefits of community with other moms, accountability, and coaching from a coach trained in cuing and watching for correct core and pelvic floor safety that moms need while exercising.
FAQs
How will I get my workouts once I sign up?
You’ll register for the program through the TrainHeroic app and all workouts are listed for you in the app each month.
What if I’m new to strength training?
Then this is the program for you! It’s designed to include a little hand holding and extra guidance to take the intimidation factor out of exercise programming. As you get more confident (or if you already are), then you’ll be able to skip the handholding parts of the workouts and jump right in.
What equipment do I need to do the workouts?
It depends on the program that you choose! Make sure you view the equipment requirements before selecting your program version.
Do I have to have access to a gym?
No! There are at home options for the program, depending on the equipment you have at home already, or want to invest in.
Is this program only for moms?
No! These workouts are great for anyone at any stage of life, but have specific considerations to protect those that have already had a pregnancy and labor & delivery. These would be wonderful workouts to do as you prepare your body for pregnancy, or even if you never plan to have children.
Is this program good for postpartum rehab?
If you’re newly postpartum OR if you’ve never learned how to correctly engage your core, breath, use your pelvic floor, or move correctly during exercises, then we highly recommend you do the ConqHER Core Foundations 12-week training program before beginning the StrongHER strength training program! Learn more here (button to the ConqHER Core Foundations page).