STRONG AT HOME MEMBERSHIP
A monthly online fitness program to help you ease back into strength training in a realistic and sustainable way.
Build strength, confidence and trust in your body with 3 home workouts a week using only dumbbells!
Ok, tell me if this sounds familiar…
You’re a busy mom who wants to get back into a regular exercise routine but you have no idea where to start (and you don’t exactly have time to figure it out.)
You know that exercise is great for your overall health but you’re struggling to get started and, even when you do start, you have a hard time staying consistent.
You want to be challenged by your workouts but you also need to be able to walk the next day while you run around taking care of your kids.
You need help ditching the all-or-nothing mindset and a coach to remind you that the 10-minute workout you DID do is better than the 1-hour workout you DIDN’T do.
You think it’s impossible to squeeze a workout into your day as a busy mom and you need a coach who can show you that this just isn’t so.
“As a mom of 6 kids, and specifically a newborn I was struggling to keep up physically. I reached out to Rhonda in hopes that she could help me return to movement and exercise in a healthy way.
I can honestly say this program has changed my life! I feel stronger and more passionate about my life. I don’t get tired near as easily and I’m able to keep up with my kids and life.
Having a fitness coach that was more worried about my strength and how I was feeling as opposed to inches lost on my waist has really changed the game for me. I avoided gyms, trainers and fitness in general because of past experiences that left me feeling horribly about my body. Rhonda is a truly supportive coach!”
-Amy B.
You have enough on your plate caring for your family.
Let me take care of the workout planning!
HI, I’M RHONDA!
(and I’ve been where you are!)
I know firsthand how overwhelming momming can be.
As a mom to 2 girls, I experienced the constant juggle of caring for a family while also trying to make time for myself. Even as someone who loves fitness, I’ve struggled with fitting exercise into my life.
This is why I created the Strong at Home Membership.
I want to make fitness fun, accessible and easy to do for busy moms.
I love helping moms find freedom in ditching their old mindsets and beliefs about exercise (and reminding them that all.movement.counts!)
I believe you are STRONG. You are RESILIENT. Your body is capable of AMAZING THINGS.
Whatever your exercise goal may be, I would love to help you create the tools, habits, and strength it takes to get there.
Who the Strong at Home Membership is for…
✔ For newly postpartum parents who want to get back into exercise to re-build strength but have NO IDEA where to start.
✔ For months to years postpartum parents who want exercise in their lives, but are so confused about what to do and how to fit it in to their busy schedules.
✔ For postpartum parents dealing with incontinence, prolapse, diastasis or pain. You will have a physiotherapist in your corner to help modify your program to minimize symptoms while building strength and confidence in your body.
✔ For those who are new to strength training, and for those that have experience with strength training.
I know you’re so ready to…
✅ Have more energy
✅ Feel stronger
✅ Keep up with your kids
✅ Feel less out of breath
✅ Feel less stiff
✅ Feel more confident
✅ Trust your body
In a way that doesn’t feel like another chore.
“Rhonda’s Strong At Home program has helped me get back into consistent exercise that I love doing while keeping me injury and symptom-free postpartum! Because of this, I am stronger, I have more energy with my kids, I sleep better at night, I am more patient, I have less aches and pains and I feel great! I can do all the things that I love like running, skipping, lifting weights etc. because of her great programming that allowed me to build back my strength and endurance while listening to my body and going at a pace and schedule that worked for me.”
-Leah H.
What’s included…
3x/ week strength training workouts through a desktop and mobile app
Program can be done at home with minimal equipment (dumbbells only)
Each session takes 30-minutes or less to complete
Demo videos for each movement with modification options
Weekly check-ins from Rhonda in TrueCoach to see how you’re doing
Extra physiotherapy exercises sent in TrueCoach to manage pain/ symptoms if needed
MONTHLY INVESTMENT: $79
*Minimum 3-month commitment
I can’t make you less busy (I wish!)
…but I can show you how to make working out a reality anyway.
You can be busy AND strong and capable.
“Rhonda’s program was exactly what I was looking for to help bridge the gap between rehab focused exercises to regular gym training. This program helped me to get stronger and have more confidence in moving my body after having a baby and developing prolapse. It was great to have Rhonda available to chat about all things postpartum not just exercise. Having someone to talk to who could relate to everything I was feeling really helped to not feel so alone while in the trenches of being a first time mom.”
-Jess L.
FAQs
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Strong at Home Solo and Strong at Home Full Support are not submittable for physiotherapy benefits. Strong at Home VIP includes weekly one-on-one sessions that are submittable for insurance for Ontario residents only.
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Yes! Strong at Home is appropriate for women who are dealing with symptoms including (and not limited to); diastasis recti, incontinence, heaviness in the vagina, pelvis pain, low back pain, hip pain, or pain anywhere else in the body. You may prefer to choose Strong at Home Full Support or VIP if you’re dealing with symptoms.
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No. Strong at Home is designed for all fitness levels and experience. If you feel that you need one-on-one support, I suggest you choose Strong at Home VIP.
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If you’re in Strong at Home Full Support, feel free to message me directly in the TrueCoach app. I can give you advice/ modifications as needed. You can also send me a video of yourself doing the movements right in TrueCoach if you want more specific guidance. This is not an option in Strong at Home Solo. You can switch to Strong at Home Full Support or VIP at any time if you feel you need more guidance.
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A pair of dumbbells is all that is required for this program. 3-5lbs recommended for beginners, 5-15lbs intermediate, 10-20lbs advanced. A long foam roll (36”) is also helpful, but not required.
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20-45 minutes including a warm up, strength work, conditioning, mobility and cool down. If you are short for time you can always remove a section (such as the warm-up or the strength work), and still check off your workout as “done”. This program is all about ditching the all-or-nothing mindset!
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It is required that you are at minimum 6-weeks postpartum, and have been cleared to exercise to participate in Strong at Home. If you are less than 6-weeks postpartum, check out Your Ultimate Postpartum Exercise Guide here!
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There is a minimum 3-month commitment for both tiers. This is in place to get the most out of this program. It takes 12-weeks to begin to build muscle. With that said, if you’re not enjoying Strong at Home after 1-month, you may reach out to me for a full refund.
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YES! This program is designed to be done at home. It is specifically for busy moms who only have a small window to workout a few days a week.
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It is not required, but it is highly recommended that you have an appointment with a pelvic floor physiotherapist to participate in Strong at Home. Here is a Global Directory to find a PFPT near you.
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Yes. Once you cancel your membership, you'll have 1-month to complete your workouts after your most recent payment. After this time your TrueCoach account will be archived. A PDF copy of all of your workouts (excluding demo videos) can be emailed to you for $40 after you cancel.
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Yes. If after 1-month, the Strong at Home Membership is not a good fit for you, a refund is available upon request.
