You can feel Strong, Fit, and Empowered and live your life without pain or fear of incontinence.
You can achieve a strong, powerful core, reduce or remove lower back and hip pain AND stop leaking when you laugh or jump.
Does this sound familiar?
You feel limited by your body. Leaking, heaviness, low back pain holds you back from living your life and you’re worried that you may feel this way forever.
You’re afraid to jump, run or sneeze in public because you’re worried you might wet your pants a little.
You’ve tried so many high intensity exercise programs in the past. You start off great but eventually, you end up pushing too hard and getting burnt out or injured.
Believe me when I tell you that I understand.
I’ve walked in your shoes and I know how frustrating it can be to feel like your body is working against you.
Hey, I’m Nicole
a Personal Trainer with over 30 years of experience in the industry, who helps women regain their confidence and live life without the fear of incontinence.
Yes, that kind of incontinence. I’m talking about peeing your pants…
Believe me when I tell you that I understand. I’ve walked in your shoes and I know how frustrating it can be to feel like your body is working against you.
Let me back up a little bit here and explain.
I fell in love with fitness in the ’90s when workouts were hard and always high impact. I couldn’t get enough of it! The harder the better.
But after giving birth to my 2 girls (now 15 and 13). I began having terrible incontinence and couldn’t even leave the house if I had a cough.
One cough or sneeze and my pants would be soaked. Running to the subway, while living in Toronto was next to impossible for fear that I would wet myself mid-run.😫😳
I was only in my mid 30’s with two little girls and a fitness career that needed to be put on hold.
I knew there had to be a better way.
So I started researching and digging for anything I could get my hands on to tell me:
Why this was happening
How to make it stop
I was told time and time again that “this was just a normal part of having a baby”.
I was told that almost all women experience this and was essentially left on my own to deal with it.
(So many women I work with now tell me similar stories and that surgery is really the only option presented to them.)
I knew in my gut that this wasn’t right.
So I kept digging.
I learned about diastasis recti (the separation of the abdominals often after pregnancy) and finally the real culprit of the issue...the Pelvic Floor.
After putting all these pieces together and learning from other professionals who were FINALLY talking about this, I fixed my incontinence and diastasis recti without surgery.
Now I’ve helped hundreds of women of all ages do the same.
It’s my mission to teach as many women as possible that their bodies are strong, resilient, and capable and that you don’t have to suffer from incontinence or pain.
Imagine if…
Imagine how freeing it would feel to be able to jump or run or even laugh with your girlfriends without worrying about wetting your pants a little when you do.
Imagine how incredible it would feel to play with your kids or grandkids without feeling like you need to take an Advil afterwards.
Imagine the feeling of independence when you can do all your own heavy lifting. How amazing would it feel to be able to achieve all your daily tasks without needing to ask for help?!
Imagine moving through a workout with the confidence that you’re performing the right exercises the right way. You’re feeling stronger and stronger each time you hit the weights.
Imagine living every single day without pain, knowing that your body is strong and capable and ready for anything. You are unstoppable.
Guess what?
It’s entirely possible to feel this way!
StrongHER Retrain your Pelvic Floor
Build a strong, powerful, and resilient body with a Customized Fitness program designed specifically for women by an expert in Women’s Fitness.
This is the exact system I’ve been teaching my Personal Training clients to help them build a rock-solid core, reduce or remove low back or hip pain AND eliminate incontinence.
Now you can do all of this from the comfort of your own home! It’s like having your very own Personal Trainer (me!) in your pocket.
You’ll get the support, accountability, skills, and knowledge to help you exercise in a safe and sustainable way, eliminate lower back, hip pain, and incontinence without even setting foot in the gym.
In the StrongHER - Retrain Your Pelvic Floor and Core Program you will:
Learn
Learn how to eliminate pain and leaking through the Core Breath, Posture, and Alignment- the key ingredients to a stronger Core and a properly functioning Pelvic Floor!
Harness The Power
Harness the Power of Strength training. You’ll learn the best exercises for your body and how to perform them correctly all from your own living room.
Take Comfort
Take comfort in knowing that your workout plan is in good hands. No need to think about what exercises to do on what day. All the set up has been done for you. Just hit play and know that you’ll be working out in a safe and effective manner.
Get Support
Get the support and accountability you need to help you stay on track with your goals. Drop us a message via your training app to check in, ask a question or get the help that you need with your exercise program. We are here to support you every step of the way.
Work Out!
Work out right along with us! We are right here with you teaching you the step by step instructions of each exercise to ensure proper technique and form, prevent injury and to help you target the correct muscle groups. THIS is how great results are achieved!
Discover
Discover the difference of working one on one with a coach who understands the unique needs of a woman’s body and has healed her own incontinence and diastasis recti without surgery
This is not just another cookie-cutter Women’s Fitness Program!
What’s Included?
A customized workout program complete with video tutorials.. Just hit play and follow along as I teach you the proper technique and form on each exercise.
The Pelvic floor Secrets training app to track your workouts and progress. Staying motivated is easier when you can see your results.
Messaging Support so you're never left feeling confused or lost. Reach out to your coach anytime to ask for help or guidance.
Access to the Private Client ONLY Facebook Community- Share your success and get support from a community of like minded women
Unlimited support from our team with a combined 37 years experience helping women build their Inner Strength.
Meet CASS.
Leaking isn't normal and you don't have to accept it! You can work with weights to feel stronger, healthier, and more in control of your body without looking overly muscular! You've been led astray by Kegels and the fitness industry's use of "core".
Meet CARA
My form and posture have improved drastically! I now know the importance and value of strength training and will continue to incorporate it into my weekly workouts. I highly recommend this program to all who are interested in making a positive difference in their bodies and well being.
The Foundation Program
When you join StrongHER, you’ll also receive my best selling Foundation Program fully coached and supported
Before you build a house, you’ve got to build the foundation.
This program walks you through the 7 KEY exercises you’ll need to build a strong, rock solid foundation. Nothing will knock you down!
Master the Core Breath so you can maintain a healthy pelvic floor and achieve perfect core engagement. This is how a strong core is built!
Learn about proper posture and alignment, why it’s critical for your overall Pelvic health AND how to achieve it in your everyday life.
Know exactly what exercises you need to do and HOW to do them so you can reduce your risk of injury and maximize your results.
What’s Included?
Core Breath Training- In this video module, I’ll teach you the power of the Core Breath and the step by step process to master it on your own and how to incorporate it into your workouts and daily life.
Posture and Alignment Training- Follow along as I teach you the simple way to spot and fix your Posture and alignment weak spots.
7 Video Tutorials teaching you the Key exercises you need to build a strong, rock solid foundation. Learn how to perform these exercises with proper technique and form to prevent injury and maximize your results.
30 Minute Virtual Kick-off call with your coach!
You’ll get a chance to sit down and chat one on one with your coach about your personal fitness goals. We will use this information to create a customized fitness plan that fits your individual goals and needs.
Start your journey today and we’ll be there for you every step of the way.
FAQ’s
+ How long are the workouts?
Workouts vary from 15 min to 60 min depending on your lifestyle,schedule, availability, fitness level. We’ll create a workout plan that fits your lifestyle.
+ How often will I be working out?
Your schedule will be created based on your goals and lifestyle. Our programs include workouts from 2 to 4 per week
+ What equipment do I need?
We will work with the equipment that you have.
We recommend a variety of Dumbbells ranging from 5-15 lbs, an exercise ball, a foam roller and a trigger ball. My favorite brand for the ball is TRIGGER POINT. You’re also welcome to use various bands including leg loop bands preferably cloth ones. not rubber, for the booty loop band.
+ How long do I have access to the program?
When you begin your program, you will have access to the app, video tutorials and messaging support for 16 weeks.
The Foundation Program is yours to keep for life and you’ll have access to any future updates. You can come back to these videos whenever you need.
+ Can I keep going after I’ve finished?
When your program is up, you’ll likely want to keep going!
At this point, you’ll have the opportunity to join the Academy to keep working with your coach to achieve your incredible results.
+ What kind of results can I expect?
You can expect some big changes. As you build a stronger body, you’ll notice more muscle tone and your clothing may start to feel a bit looser.
You’ll also reduce or remove any low back, hip or pelvic pain and incontinence so you can finally go back to living your life.
+ How can I get help or support while I’m doing the program?
We are working together on this program to help you achieve the best results possible. If you need help, you can send your coach a message in your app at any time. We’ll get back to you as soon as we can.
You can also ask questions in the Facebook group. The women in this group are a supportive bunch and are happy to help if you need immediate support. You will get access to our weekly zoom group call with a teachable theme and time to ask questions, it is a tool to help you get your questions answered but it is also an opportunity to learn from the other like minded women in the group.
+ How do I access the workouts?
All of your workouts and instructions will be delivered to your app. When we are creating your program, you’ll receive a message from us with the link to set up your app on your device (available on IOS and Android)
+ I haven’t worked out in a while. Is this program Ok for me?
Yes!!! It’s the perfect place to start. Since your program is customized, you don’t need to worry about starting off too hard too soon. We’ll be sure to start you off at the correct place based on your fitness level and experience.
Meet Christine.
My back and hip pain has improved in just three weeks of training my pelvic floor with this program. If these are my gains already, I can’t wait to see what else is possible.
Meet Melissa
Since the birth of my 3rd baby, I’ve been on a recovery rollercoaster. Thanks to the StrongHER program, it has allowed me to use the right strength training and tailored workouts to continue to get stronger. I’m so grateful for my coach’s support and I couldn’t have made the progress I have without their help.
This is a lifestyle and body transformation program.
We transform you to be leak and pain free, flourishing for the rest of your life.