Our Current Programs
Strength 2.0
We are so excited to announce the official launch of our 12 week full body Strength 2.0 program that is included complimentary to all active PowHer.fit memberships! Strength 1.0 was our first ever program released when we first opened our business, and Strength 2.0 is an advancement and continuation of this foundational program. Remember that Strength 1.0 comes with modified, standard and advanced movements to choose based on your training skill set and experience. Strength 1.0 also comes with both a home version and a gym version. With the advancement of Strength 2.0, this will be a gym only program with standard and advanced training movement options only. This is not a program for modified skill set members, but actually created with our more advanced members who have been training long term with us. At this point, the extra weights and resistance equipment offered at the gym, along with the positive competitive gym environment, is necessary for the level of muscle building this program is designed to create. Of course, your nutritional goals and follow through will play a big part in the muscle building department, so be sure to go back through our nutrition overview to adjust your own personalized caloric and macro intake.
We suggest being able to complete Strength 1.0 through with all advanced training movements first before starting this new Strength 2.0 program. Similar to Strength 1.0, this Strength 2.0 program is a 12-Week journey through the 3 primary training phases of the Performance Training Cycle that professional trainers and coaches utilize to produce radical transformations in less than half the time of the average person! Each week will have 4 full body strength training days, 1 HIIT day, 1 active recovery day & 1 true rest day. Workout time will range from 27-50 minutes. You will lift heavier and incorporate new resistance tactics that you did not see in Strength 1.0, and get ready to push yourself to reach some strength and endurance “personal bests”.
The first four weeks focus on exposing your weakest areas, bringing your body into balance, and preparing your joints for the next 8 weeks. Those next 2 months will strategically introduce you to more advanced resistance training exercises that utilize the natural functions of your musculoskeletal anatomy to target more muscle tissue, appropriately stimulate them to grow firmer, leaner, and stronger. Based upon the work load you choose (either lighter or heavier working reps) will help you create either leaner muscle growth or large more defined muscle growth. Either way, no woman is going to “bulk” the way this program has been written.
This program focuses on full body exercises because more muscles targeted means more calories burned, and more muscle growth activated! If you choose to diet to focused on burning fat, you should see faster fat loss than ever before! If you choose to diet focusing on gaining new muscle, get your weekly progress photos ready to watch those toned muscle curves come through week after week!
Get ready for new movements, new personal strength breakthroughs and new muscle definition when following through with our newest 12 week program: Strength 2.0.
Strength 1.0 Gym
Strength 1.0 is the foundation of our business. We suggest doing this program first before any other program for optimum results. This program is a 12-Week journey through the 3 primary training phases of the Performance Training Cycle that professional trainers and coaches utilize to produce radical transformations in less than half the time of the average person! Each week will have 4 full body strength training days, 1 HIIT day, 1 active recovery day & 1 true rest day. Workout time will range from 27-50 minutes.
The first four weeks focus on exposing your weakest areas, bringing your body into balance, and preparing your joints for the next 8 weeks. Those next 2 months will strategically introduce you to more advanced resistance training exercises that utilize the natural functions of your musculoskeletal anatomy to target more muscle tissue, appropriately stimulate them to grow firmer, leaner, and stronger. Based upon the work load you choose (either lighter or heavier working reps) will help you create either leaner muscle growth or large more defined muscle growth. Either way, no woman is going to “bulk” the way this program has been written.
This program focuses on full body exercises because more muscles targeted means more calories burned, and more muscle growth activated! If you choose to diet to focused on burning fat, you should see faster fat loss than ever before! If you choose to diet focusing on gaining new muscle, get your weekly progress photos ready to watch those toned muscle curves come through week after week!
Strength 1.0 Home
No Gym? No Problem! We are going to use your own body weight and some basic household items to create a virtually identical workout program that you would see used by a professional Strength Coach, Personal Trainer, and Sports Nutritionist. How do we know this? Because that’s exactly who wrote this program! Get ready to start torching body fat, building lean muscle, and making your entire body stronger and more capable than it has been in years without having to leave the house! Each week will have 4 full body strength training days, 1 HIIT day, 1 active recovery day & 1 true rest day. Workout time ranges from 27-45 minutes. We suggest doing Strength 1.0 before any other program for best results!
For the next 12 Weeks, we are going to awaken your entire anatomy, tap into your full range of motion, and transform your body from the inside and out! Worried it’s going to be too easy or too difficult? We’ve included a progression and regression for every single exercise! By the end of the 12 weeks, you are going to be so amazed with how your body looks and feels that you’ll never look at your household items like milk jugs, water bottles, and filled grocery bags the same way. You are going to start seeing how everything around you can make you stronger, leaner, and more toned and fit. We are going to keep your mind and your body guessing by making every week different than the last, and changing the exercises completely every 2 weeks! In addition to the progressions and regressions, instructional guides have been included to help you implement each exercise in a fashion specific to maximizing fat loss or muscle growth, so every single workout is completely adaptable to your fitness level and desired results! Coupled with the professionally guided fitness recommendations to either lose weight, gain weight, or re-compose your current weight, the next 3 months are scientifically engineered to create more of your desired results than any other exercise program.
Bikini Body Conditioning Gym
Bikini Body Conditioning is a 12 week program that focuses on maintaining lean muscle mass, building endurance and shredding fat. If you’re looking to lean up for Spring or Summer, this is your program! We suggest Strength 1.0 first to build muscle before transitioning into a muscle maintenance mode. This program includes 2 full body strength training days, 2 endurance days, 1 HIIT day, 1 active recovery day and 1 true rest day each week. Workout time ranges from 27-60 minutes. You’ll spend more treadmill time on this program than any other we offer.
The nutritional overview reminder on Day 1 and every 4 weeks within this program will help you to stay on track to make sure you’re eating in a caloric deficit to really be sure to burn off that extra fat! This program is the most cardio based program of our entire business and will help encourage you to become faster while gaining more stamina.
Combined with multiple full body strength training days each week, you’re going to keep those lean, strong and toned muscles you built in Strength 1.0, while now exposing them even more! Get ready to shred off that extra layer of fat and be ready to feel confident in your bikini!
Bikini Body Conditioning Home
Bikini Body Conditioning is a 12 week program that focuses on maintaining lean muscle mass, building endurance and shredding fat.If you’re looking to lean up for Spring or Summer, this is your program!We suggest Strength 1.0 first to build muscle before transitioning into a muscle maintenance mode.
This program includes 2 full body strength training days, 2 endurance day, 1 HIIT day, 1 active recovery day and 1 true rest day each week. Workout time ranges from 27-60 minutes. We are going to teach you to go out and enjoy more cardio in your neighborhood in this program as compared to our other programs.
The nutritional overview reminder on Day 1 and every 4 weeks within this program will help you to stay on track to make sure you’re eating in a caloric deficit to really be sure to burn off that extra fat! This program is the most cardio based program of our entire business and will help encourage you to become faster while gaining more stamina.Combined with multiple full body strength training days each week, you’re going to keep those lean, strong and toned muscles you built in Strength 1.0, while now exposing them even more! Get ready to shred off that extra layer of fat and be ready to feel confident in your bikini!
PowHer 1.0 Gym
Just like the name suggests, this program is all about Power. Powher is how fast force can be generated (strength is how much force is produced, has nothing to do with speed of production). So to develop power, the brain, nervous system and muscles ALL have to be in perfect sync, sending loads of electricity to the proper motor pools, activating the right motor units, and stimulating the contraction of the muscle fibers in order from best mechanical advantage as quickly and efficiently as possible! This means we have to develop control, comfort, and acceleration through each movement and steadily speed them up to get better at executing them faster and faster!
Throughout this 12 week program you will build your speed, force and stamina through a combination of full body workouts with short cardio bursts. We suggest this program to follow behind Strength 1.0 and Bikini Body Conditioning.
PowHer 1.0 Home
Just like the name suggests, this program is all about Power. Powher is how fast force can be generated (strength is how much force is produced, has nothing to do with speed of production). So to develop power, the brain, nervous system and muscles ALL have to be in perfect sync, sending loads of electricity to the proper motor pools, activating the right motor units, and stimulating the contraction of the muscle fibers in order from best mechanical advantage as quickly and efficiently as possible! This means we have to develop control, comfort, and acceleration through each movement and steadily speed them up to get better at executing them faster and faster!
Throughout this 12 week program you will build your speed, force and stamina through a combination of full body workouts with short cardio bursts. We suggest this program to follow behind Strength 1.0 and Bikini Body Conditioning.
PowHer Pair: Booty & Abs Gym
This is a 6 week specialty program focusing on targeting the glutes and abs. In this program we take you through the proper activation movements, training excersises and burnouts to really build and target your booty and abs while still incorporating full body strength training movements for optimal body burn. We recommend doing one of our 12 week programs first (specifically Strength 1.0) for optimum results. Strength 1.0 is the fundamental bases of our fitness web app. This will allow you to build full body strength and lean muscle mass all over while also burning fat. It’s then ideal to come in with the PowHer Pair: Booty & Abs program to do more sculpting and toning in those areas. Get ready for your core to build immense strength, resulting in other benefits such as balance and increased stability. Building the glutes and lower body is such a large area of the body, that this is a program where we really encourage you try to eat at least at the maintenance level.
We do not encourage you doing this 6 week program at the same time as another one of our 12 week full body programs. If you still decide to do so, you need to make sure you’re at least eating at your caloric maintenance level (surplus is encouraged) and getting 8-10 hours of rest. Each of our programs are a full workload on the body and are not meant to be doubled up. Remember building muscle and burning fat TAKES TIME! This program does require a resistance booty band, and if you’re planning on doing the advanced movements, be prepared to have TWO bands on hand for double the resistance work.
PowHer Pair: Booty & Abs Home
This is a 6 week specialty program focusing on targeting the glutes and abs. In this program we take you through the proper activation movements, training excersises and burnouts to really build and target your booty and abs while still incorporating full body strength training movements for optimal body burn. We recommend doing one of our 12 week programs first (specifically Strength 1.0) for optimum results. Strength 1.0 is the fundamental bases of our fitness web app. This will allow you to build full body strength and lean muscle mass all over while also burning fat. It’s then ideal to come in with the PowHer Pair: Booty & Abs program to do more sculpting and toning in those areas. Get ready for your core to build immense strength, resulting in other benefits such as balance and increased stability. Building the glutes and lower body is such a large area of the body, that this is a program where we really encourage you try to eat at least at the maintenance level.
We do not encourage you doing this 6 week program at the same time as another one of our 12 week full body programs. If you still decide to do so, you need to make sure you’re at least eating at your caloric maintenance level (surplus is encouraged) and getting 8-10 hours of rest. Each of our programs are a full workload on the body and are not meant to be doubled up. Remember building muscle and burning fat TAKES TIME! This program does require a resistance booty band, and if you’re planning on doing the advanced movements, be prepared to have TWO bands on hand for double the resistance work.
Postpartum HealHer Gym
PowHer.Fit’s Post Partum HealHer program, designed specifically for moms looking to rehabilitate from the physical trauma of child-birth. Congratulations if you just welcomed a new addition into your family; we hope this program kick-starts your recovery, and we hope you will let other mothers and even grandmothers know what is included here can help any mother recover from pregnancy related complications they have experienced and lived with for years.Our trainer is sharing years of experience working with other mothers right here to your screen in order to help guide you through a safe yet comprehensive rehabilitation program.
This program is also great for someone who is recovering from an injury, a surgery, or is very out of shape and needs to start extremely slow.This is not the time to pursue your most physically demanding fitness aspirations.
This 6 week program is designed to restore normal function and feeling to areas of the body that atrophy during pregnancy and injure during delivery. We have taken into consideration that some of you have experienced perfectly normal pregnancies, while others have had high-risk complications and surgical deliveries. Every movement has been carefully selected to consider the limitations of most if not all outcomes, but we’ve designed an almost endless amount of customization options so that everyone can scale this program to their ability level and their rate of progress. From everyone here at PowHer.Fit, we are so excited for what has already happened in your life, and even more excited about what is to come.
Within the program, you’ll notice it is a 6 week course that is completely customizable to your comfort/skill level. If you take your time reading and watching through the videos we have put together for the course, it will all start to make sense how you can use this program guideline to work for your own customized postpartum healing for your body over the next 6 weeks!
Disclaimer: You should ALWAYS consult your physician before beginning an exercise program. The normal recovery time is 6 weeks, but please consult your own doctor to get permission to begin exercising as every recovery is different. This program is NOT designed to diagnose or treat any medical disease or condition. Your participation in this program is voluntary. Cease exercise if pain occurs.
Postpartum HealHer Home
PowHer.Fit’s Post Partum HealHer program, designed specifically for moms looking to rehabilitate from the physical trauma of child-birth. Congratulations if you just welcomed a new addition into your family; we hope this program kick-starts your recovery, and we hope you will let other mothers and even grandmothers know what is included here can help any mother recover from pregnancy related complications they have experienced and lived with for years.Our trainer is sharing years of experience working with other mothers right here to your screen in order to help guide you through a safe yet comprehensive rehabilitation program.
This program is also great for someone who is recovering from an injury, a surgery, or is very out of shape and needs to start extremely slow.This is not the time to pursue your most physically demanding fitness aspirations.
This 6 week program is designed to restore normal function and feeling to areas of the body that atrophy during pregnancy and injure during delivery. We have taken into consideration that some of you have experienced perfectly normal pregnancies, while others have had high-risk complications and surgical deliveries. Every movement has been carefully selected to consider the limitations of most if not all outcomes, but we’ve designed an almost endless amount of customization options so that everyone can scale this program to their ability level and their rate of progress. From everyone here at PowHer.Fit, we are so excited for what has already happened in your life, and even more excited about what is to come.
Within the program, you’ll notice it is a 6 week course that is completely customizable to your comfort/skill level. If you take your time reading and watching through the videos we have put together for the course, it will all start to make sense how you can use this program guideline to work for your own customized postpartum healing for your body over the next 6 weeks!
Disclaimer: You should ALWAYS consult your physician before beginning an exercise program. The normal recovery time is 6 weeks, but please consult your own doctor to get permission to begin exercising as every recovery is different. This program is NOT designed to diagnose or treat any medical disease or condition. Your participation in this program is voluntary. Cease exercise if pain occurs.
Pump Your Bump Pregnancy Program (For All Trimesters)
PROGRAM OVERVIEW
PowHer.fit’s Pump Your Bump Program is a Pregnancy Specific Program for ALL Trimesters!
This “Pump Your Bump” program is a pregnancy workout program written for healthy pregnant women who are having healthy, low risk pregnancies and have been cleared to exercise. Before beginning this program (or any other at this time), be sure to check with your doctor or health care provider to be cleared in doing so.
For MOST pregnant women, exercise comes with tons of benefits for both mama and baby. For high-risk pregnancies or those who are at risk for pre-term labor, exercise should be closely monitored by your doctor to make sure that you will not add any additional threats to you or baby.
This pregnancy program is a 12 week program with standard movements as well as further modified movements, so it can be tailored to any future mama’s skill set. If you finish, this 12 week program can be repeated multiple times before you enter the labor and delivery room. You can even upgrade from specific modified movements to the standard movements your 2nd or 3rd time around. Remember pregnancy is not the time to lift your absolute heaviest, nor to strive to put up any personal records.For this reason alone, we do not offer the advanced training movements in this program. If you have not previously strength trained before this program, we suggest body weight or very light weight only, as well as the modified movement options to best suit your beginner skill set. We suggest lifting at least a little lighter than your normal working weight sets pre-pregnancy. Always listen to your body to find a happy medium between feeling comfortable but still a little challenged. Don’t worry, there’s no barbell work in this program! All very feasible and lower weight amounts!
This program includes all you need in a pregnancy program to gain the benefits that research has shown us. It will support you in your pregnancy while keeping your body strong, toned and comfortable through your entire pregnancy.
These workouts will still feel like workouts. Be sure to listen to your body, scale it back, choose the modifications or take extra breaks if and when needed. If you’re feeling good and strong, keep on keeping on mama! It’s totally ok to break a sweat when working out and it’s ok to feel like your pushing your body and strengthening yourself, as long as it’s not extremely uncomfortable. When in doubt, scale it back to be safe, but know it’s ok to push yourself and challenge yourself on the days that you’re feeling good. Here’s to wishing you a safe and healthy pregnancy and delivery! Time to get to work!
Pregnant DOES NOT Mean Disabled!
If your goal is to continue (or even start) your workout regiment during pregnancy, our best advice is to find a doctor or midwife who is supportive and encouraging of fitness for pregnant women, one who is up-to-date, and that gives evidence-based advice. No matter how much you know or don’t know about the science behind pregnancy fitness, you’ll want to choose the appropriate doctor to spend this season with. We encourage you to find someone who is trustworthy, easy to talk to, supportive, and one who you feel you can be honest with when it comes to your activity level.
Some doctors are simply out-of-date with science and research on pregnancy fitness. These types of physicians can scare you out of having an active pregnancy even when you are capable to. Be sure any information that a doctor gives you is updated. If you do not feel comfortable with your first meeting with your pregnancy doctor, we encourage getting a second opinion to find someone you’re more comfortable with. Remember, you’re going to spend 40 weeks and a very special stage of your life with your doctor, so be sure you’re confident in your decision. If you don’t know where to start on finding a doctor, ask a friend or family member their personal recommendation!
Just because you’re pregnant doesn’t mean you can’t be active, you can’t run, you can’t “pump your bump” or you can’t work your body. Pregnancy is not a disability, so be sure to find a doctor who has up-to-date view points on this matter!
Benefits of Exercise During Pregnancy
- Reduces backaches, constipation, bloating and swelling.
- Increases your energy!
- Improved your mood and your posture.
- Promotes muscle tone, strength and endurance.
- May help prevent or treat gestational diabetes.
- Helps you to sleep better.
- Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born!
Some More Scientific Benefits Proven by Research…
- Babies whose mothers exercise during pregnancy tend to be less-stressed during labor and delivery!
- Exercise helps control blood sugar and lowers the risk of developing gestational diabetes. Moms who exercise throughout pregnancy labor babies with a healthier weight and are less likely to develop childhood obesity or obesity later on!
- Exercise reduces stress to mother! Chronic stress shows to be harmful to baby’s development and increases risk of pre-term labor.
- Research shows that moms who exercise during pregnancy then labor babies with more active brains and overall better brain development.
- Babies of exercising pregnant women are leaner with lower body fat! This can continue into childhood and even adulthood.
- Babies from exercising moms have shown significant statistical increase in behavior, academic, sports performance and overall health.
- Babies whose moms exercised have a lower heart rate. This is a mirror of strong heart health!
- Research suggests that babies of exercising pregnant women are associated with higher IQ’s, better strenth, balance, speed and endurance, better coordination, have faster reaction times, as well as a more positive psycho-motor and language development when compared to offspring of non-exercising pregnant women.
Pelvic Floor Analysis
The pelvic floor muscles have a multitude of functions, one of the most important ones being to help maintain urinary and faecal continence. In women, weakened pelvic floor muscles can lead to pelvic organ prolapse and continence issues. Dumoulin et al (2018) concluded that pelvic floor rehabilitation can reduce – or even cure – symptoms of incontinence in women. However, despite this encouraging fact, women often lack knowledge on pelvic floor anatomy, dysfunction and rehabilitation (De Andrade et al, 2018).
Before “pumping your bump” as well as continuously throughout your pregnancy, assessing your pelvic floor is very important. This will help us determine if your pelvic floor is staying strong during pregnancy.
If you’re worried your pelvic floor is weakening based on symptoms listed above, please ask your doctor to assist you in an assessment.
If your pelvic floor is becoming weakened and/or damaged (you’ll notice urine leaks and/or gas and bowel movement unrestrained), please take out any high impact moves such as sprinting or jumping. Choose the more modified option on movements like these. While these movements are deemed safe for pregnancy, they become more of a risk of giving you pelvic floor issues in the future. PowHer.fit’s goal is to keep you active, but still ensuring that your strength training and cardio training are appropriate for your current pelvic floor status.
Next thing is to not skip your ab workouts! Please focus and continuously do the daily ab movements listed in this workout program. This is the best way to ensure your core and pelvic floor stay strong during and after pregnancy!Even if you skip a given workout for a specific day, please try to at least accomplish your daily ab work!
Don’t I Have to Keep My Heart Rate Below 140 bmp?
Women still believe that they need to keep their heart rate below 140 BPM in pregnancy. This common myth needs to be addressed!
This heart rate “rule” is absolutely, positively, 100% without a doubt, the most outdated advice in the pregnancy world.Ladies, we have to move on from it.
Originally this guideline came from a handful of doctors who did a guesstimate to calculate this number, and IT WAS NEVER SCIENTIFICALLY BACKED in the first place! Like, ever! They guessed at a certain number, soon realized it was not a reliable guideline, and then suggested the ACOG remove it, and the ACOG did. (ACOG is American College of Obstetricians and Gynecologists)
This happened in 1985 – 35 years ago! Scientific evidence will show you with a little research that Dr. Raul Artal of Saint Louis University said that he and another doctor used intuition and calculation to determine the 140 beats per minute guideline. Months after this, the actual testing proved them wrong and the 140 beats guideline was removed from the ACOG Guidelines. “For some reason, people caught onto that and they never let it go,” he said.“Each time I get asked about it, I say forget about it. I think it should be ignored.” – Dr. Raul Artal.
How Does This Program Work? Do I Need to Already Be In Shape? Do I Need to Be Approved by my Doctor?
This is a 12 week fitness program that should be used by pregnant individuals who have been cleared by their doctor to exercise. There are both standard and modified movement options, so this program can be tailored to your specific skill set. The reason we launched this program was to further modify movements specific to pregnant women, and to modify those movements for women who were not previously strength training. The modified movements use only body weight or extremely light weight objects (think water bottles of 1-2 pounds at max).
While all our other PowHer.fit programs are pregnancy safe and have special 2nd and 3rd trimester ab movement substitutions if 1) the woman has been PREVIOUSLY strength training and 2) is cleared by her doctor as a low risk/healthy pregnancy that can in fact train while pregnant, we knew that more women wanted to gain the benefits of exercising while pregnant even though they had not been previously strength training. For that reason, as well as a stronger emphasis on safe core work to help prevent diastasis recti and to strengthen the pelvic floor, this program came to fruition!
This program can be started at ANY point during pregnancy and can be repeated again during pregnancy. If you’re past week 34, we suggest only repeating the the 3rd month (week 8-12) continuously.This is where the core work and movements become more seated movements (on a chair or stability ball) for further safety. Usually when a member repeats a PowHer.fit program, they are able to increase their skill set from modified to standard the 2nd time around.That probably won’t be the case in this instance because you’ll be further along in your pregnancy as you repeat, so you may have to slow it down, choose more modified movements, and even choose the walk option over the jog or run option more often on labor training cardio days. And guess what – THAT IS OK! Pregnancy is not the time to hit your personal records or lift your heaviest weight. As you continue through your pregnancy, you’ll be able to notice and listen to your body when you need to lower weight or slow down your pace. The goal is to not stop, not quit, and especially not pass up the core and pelvic floor work! When you start this program, each week will be unlocked accordingly to ensure that you don’t skip ahead.
If you have previously been strength training before pregnancy, you’re totally ok to do another program of ours during the 1st and even 2nd trimester of your pregnancy, then we would suggest rounding out with this program for the 3rd trimester. Speaking from my own experience here (and I had been previously strength training before pregnancy), I did Strength 1.0 during my first trimester, Bikini Body Conditioning for 10 weeks into my 2nd trimester, then started on this program for the end of my 2nd trimester as well as my 3rd trimester! If you did not previosly strength train, please stick to only this program on the modified movement options. You’ll have plenty time post baby to do any of our other programs after you feel strong and healed from completing our PostPartum HealHer Program. After you welcome your sweet bundle of joy to the world, we have a Postpartum HealHer program ready for you after your doctor has released you to get back to exercising!
How To Prevent Diastasis Recti
As listed on the NASM (National Association of Sports Medicine) website and blog:
Diastasis recti abdominis (DRA), commonly shortened to diastasis recti or diastasis, is the separation of the rectus abdominis down the linea alba. While it is a terrifying thought for most, DRA is a reality for up to 70% of pregnant and postpartum women (Hakan, 2018). Though it can also occur in men who carry excess abdominal fat, the condition is most commonly associated with women during and after pregnancy as a result of hormonal shifts and the continual stress placed on the core from carrying a baby to term.
The typical assessment for diastasis is performing a slight abdominal crunch while palpating with two fingers above and below the belly button to feel for a separation of the abdominal wall. A one finger width or smaller is normal, but anything larger than two fingertips is considered DRA. In recent years, crunches have been considered off limits for pregnant and postpartum women. They have been criticized by many bloggers and fitness professionals citing possible strain on the spine as well as increased abdominal pressure. Instead of the crunch, clients have been encouraged to “draw in” their navel to their lower back or “suck in” their belly during exercise. As with many recommendations, there is a bit of truth to these ideas. It is true that pulling on the neck can strain the spine (flexion itself does not), excessive intra-abdominal pressure should also be avoided, and it is best for the core muscles to stay engaged during physical activity.
While it would be nice to end there, the human body is incredibly complex which means that issues like diastasis recti are rarely black and white. Even though crunches have been proven to be effective to strengthen the core and close the gap, a study using ultrasound technology showed that they may also distort the linea alba in people with DRA. However, when performed after engaging the transversus abdominis (TrA), the distortion was reduced or eliminated (Lee & Hodges, 2016). This finding reinforces the idea that crunches are not inherently good or bad, but like most exercises, they must be taught and performed correctly to reap the benefits. While making subtle adjustments is necessary, many expectant and new mothers unnecessarily cease all core exercises in an effort to prevent DRA because of the confusion and controversy surrounding the topic. Preventing diastasis is far easier than attempting to fix the problem after it has occurred. Allowing core muscles to atrophy for nine months (and then followed by several months postpartum) increases the chances of muscles separating under the strain of pregnancy and delivery. The conflicting advice does women a disservice because maintaining a strong core and healthy weight with exercise before, during, and after pregnancy is undoubtedly the best method to avoid DRA.
However, recent studies have shown that the generalized advice that women frequently receive, without detailed guidance, can often do more harm than good — especially for those with DRA. Crunches, or curl-ups as they are called in the scientific literature, are safe and effective for strengthening the core when performed correctly (Schoenfeld & Kolber, 2016). In the PowHer.fit Pump Your Bump Program, while we do not have any traditional crunches or sit ups, you will see some side crunches and other disastatis prevention core movements such as the traditional plank.Planks are safe for most women throughout pregnancy. Static, endurance-based exercises like the plank are actually ideal for expecting women because they strengthen both your abs and your back while putting less pressue on the spine than dynamic exercises, like traditional crunches.
There are a few additional points to consider when helping women prevent or heal diastasis. Since it is not typically advised for women to exercise flat on a hard surface after the first trimester, gentle crunches on a stability ball or a slightly inclined bench are convenient alternatives to the mat. Core strength can also be accomplished by performing deep breathing exercises, pelvic tilts, planks, modified pushups and other bodyweight exercises that engage the abdominals. It is important to avoid deep twisting through the midsection and quick twisting movements like bicycle crunches that add additional stress to the already stretched abdominal wall during and soon after pregnancy. Proper breathing is a critical component for keeping the core strong and avoiding excess strain. The Valsalva maneuver, holding the breath and bearing down commonly associated with crunches, heavy lifting, and other strenuous exercise, creates excess intra-abdominal pressure which can cause serious problems with the core and pelvic floor. Exhaling on the exertion of any movement can alleviate pressure on the abdominals as well as the pelvic floor. Lastly, each exercise should begin with proper alignment to consistently reinforce good posture, promote hip stability, and correct muscle imbalances. Avoiding excessive anterior pelvic tilt or “sway back” will lessen the strain on the abdominal wall and lower back. Mothers returning to exercise after giving birth should ease back into training with a focus on restoring neutral alignment as well as rehabilitating the core and pelvic floor rather than weight loss or intensity. Recent studies have shown that exercise, including curl-ups with an activated TrA, can help close the gap and increase core strength. The research is now shifting more toward optimizing core function, alleviating pain, and improving quality of life. Successfully healing severe cases of diastasis continues to be a challenge which is why encouraging pregnant women and new moms to prevent DRA by maintaining a strong core and dispelling myths about pre- and postnatal exercise is essential.
Top Exercises to Prevent Diastasis Recti
As listed on the NASM (National Association of Sports Medicine) website and blog:
Modified/Side Crunches, Pelvic Tilt with Crunch on Ball or Cushioned Furniture Piece, Modified Pushups, Planks, Hip Circles, Cat Pose, Opposite Arm and Leg Extension, and Hip Bridges.
All of these movements (and more full body resistance training movements as well as labor training cardio endurance moves) are used in the PowHer.fit Pump Your Bump Program. Within our program you’ll find instructional and educational videos with voice over audio coaching commands. We want our members to feel comfortable yet challenged to reap the benefits that exercising mamas AND THEIR BABIES receive from working out during pregnancy. This course is an educational, tailorable program to your own skill set based on what will feel comfortable for your body, as well as it virtually will feel like you’re working out with a trainer or a pregnancy fitness buddy the entire time!
Nutrition Overview for the Pregnancy Program
Please refer to the PowHer.fit Nutrition Overview and choose the Pregnant Option on Step #1. The Nutrition Overview is accessible to all PowHer.fit members, as well is customizable and tailorable to their own personal goals. When you login at www.PowHer.fit, you’ll notice the Nutrition Overview Set Up is listed and linked as #1 on your welcome page!
Meet The Certified Professional Trainer
The professional and certified personal trainer who helped to create, develop and give his official stamp of approval on this program is Jeff McCoy.
Jeff has been with us at PowHer.fit since October 2019, and he comes with 16 years of professional training experience.On top of his professional training certifications, he also has his college degrees in Kinesiology.
Why did we choose Jeff? Well aside from the fact that he comes with a plethora of knowledge and experience, his wife is set to go into delivery with baby boy #4 at any day now as I type this up. His family will have 4 boys all ages 5 and under, so he also brings such a real-life perspective on pregnancy fitness by seeing first-hand all the changes that his own wife went 4x through on her own pregnancy journeys.
Jeff helped teach me many ways to take many resistance training movements to make them safe, secure, and stable for pregnant women. You’ll learn, see and hear about all of these movements in our 12 week full body program that has a strong emphasis on core and pelvic core work as well. The goal is to help as many women as possible gain strength, build labor training cardio endurance, as well as improve on their abdominal wall, pelvic floor, and breathing during this journey.
All of us here at PowHer.fit are extremely proud of this program and the benefits it will provide to many, many pregnant women!
Can I Do this Program at Home?
Absolutely. We have filmed it to where you can do it either at home or in the gym! You pick whichever works better for your lifestyle!
What Equipment Will I Need?
For the gym program: Dumbbells, Resistance Bands, Floor Mat, Bench, Swiss Ball and Access to a Treadmill.
For the home program: Dumbbell Substitution of household items such as water bottles (for modified movements), water jugs (for standard movements), detergent bottles (for standard movements), Resistance Band Substitution of old stretchy yoga pants for standard movements (modified movements do not require any type of resistance band or substitution), a Floor Mat Substitution like a towel or bath mat, a bench substitution like a chair, a step, stairs, a solid box shaped object or even a piece of furniture, a Swiss Ball substitute like a chair, the edge of a bed or a couch, and somewhere to run/walk like a neighborhood with paved roads or sidewalks, an open field or ranch, or even a walking trail.
Is There a FREE Trial?
For now, there is NO FREE TRIAL for this program. There is so much value in this 12 week program for the starting price of $49/month that we are not offering a FREE trial. You can see our full body strength training style of workouts for FREE by choosing the home or gym free trial to start. I also ended up typing the ENTIRE OVERVIEW of the paid program to share here, so there’s tons of FREE value right here for you!
Is This Recommended for Pregnant Women with Twins or Multiples?
That would be up to your doctor as to whether or not you are high risk and are cleared to exercise. I would definitely suggest the modified movements with bodyweight only or the 1-2 pound weighted objects if the doctor does give his/her blessing!
What If I’m Not Yet Pregnant, But Am Planning to Conceive Soon?
Then let’s get to work sister! The better shape you get in BEFORE pregnancy, the better off you are DURING pregnancy. We suggest Strength 1.0 followed by Bikini Body Conditioning at PowHer.fit for best results! If you strength train before, you will be able to do our other programs (that of course have pregnancy modifications where needed) as well as you’re more likely to be able to do the standard movements rather than just the modified movements once you move into the Pump Your Bump program! Getting in shape BEFORE pregnancy will not do anything but HELP your body get strong and healthy which can increase your chances of conceiving!
Can I take a break during the first trimester and pick back up once my energy is back in the 2nd trimester/when I feel better?
Absolutely. We know each pregnancy journey is different. Due to exhaustion or sickness, your body may force you to take a break. We advise you always listen to your body and not push it during this season. You can pick back up where you left off or even start over on day 1 of this program once you’re feeling better!
What if I have additional questions?
Please email us at [email protected] so we can better help answer your questions regarding your upcoming or current pregnancy fitness journey with us!
How do I Sign Up?
Simple – just head to www.PowHer.fit and be sure to choose the active membership that suits you best! Once you login with your member credentials you’ll see your welcome page that has all of our nutrition guidelines, training programs and member forums listed and linked accordingly. As an active member, you can enroll or unenroll from any program as you wish. You gain access to EVERYTHING starting at only $49/month!
ZERO EQUIPMENT Anywhere Program
All About the New ZERO Equipment Anywhere Program!
Happy Monday everyone! We are SO excited to launch an all new program today for our paid members at www.powher.fit. It’s the ZERO EQUIPMENT anywhere program where we show you how to utilize your own body to get in a great full body workout. We focus on the emphasis of muscle building, circuit training, core stability, strength and resistance training, TABATA and really getting your heart rate up! You will need ZERO Equipment and can do this program ANYWHERE! Even though we already offer a home option for all of our programs at www.powher.fit, we do teach you how to utilize household items for the home workouts. The issue is we have lots of members who travel a lot (both for work and for pleasure) and different hotels and resort gyms are not always consistent with their equipment, nor are they able to pack “household items” from the home program for their equipment. So thus was born our ZERO EQUIPMENT Anywhere that can truly be done ANYWHERE! It can be done at the gym, at your home, in a hotel room, etc.
Can this be a starter program? Is it for beginners? What about advanced members?
Honestly, this program is for EVERYONE! We have a standard, advanced and modified option movement so you can tailor it to your own skill set and experience level. It will be a great starter for people who aren’t yet ready to lift weights, but also a great “high intensity body weight” type program on the more advanced side. You can choose this program at anytime in your journey, we just don’t suggest doing this program when you’re trying to BUILD or go through a surplus/bulking season. This is also NOT a pregnancy specific program. We do not encourage doing this program during your pregnancy or early postpartum season as there is a lot of plank and core movements that are not encouraged during pregnancy.
How long is this program?
It is a 12 week program. The training intervals include 5 workouts, 1 active recovery and 1 true rest day each week, with all new workouts every 2 weeks. The 2nd week will always be a more advanced and progressive version of the week before. While you can switch the days within the week around to fit your busy lifestyle or schedule, we do not suggest skipping around from different weeks. Be sure to finish week 1 before advancing to week 2 and so forth.
Do I need to add additional cardio to the workouts?
Girl, no! If we require an additional cardio boost or cool down, it will be written in your workout prescribed to you that day. If you do not feel exhausted after your workout, we suggest advancing your movements (going from modified to standard or from standard up to advanced) as well as limiting your rest time to keep your heart rate up. While you can always add additional cardio, it is not required for progress or success with us. We have created the optimal workout for each given day. Remember you can over-do it with cardio and your body also needs rest!
Is this program included in the membership price or is there an additional charge?
This program is included in all PowHer.fit memberships! All of our fitness programs are except for the Kait X PowHer program that is a one time additional charge.
Is this program meant to be done by itself or in addition to another program?
BY ITSELF! None of our programs are written to be done in addition to other programs. We do not believe nor encourage over-training. So please know that ALL our programs are meant to be done by themselves, including this ZERO Equipment Program and others like our Booty/Abs program.
What if I’m in the middle of another program but have to spend a few days traveling? Could I utilize a few of these workouts and then keep finishing my current program?
Yes. If you need to utilize a few of these ZERO Equipment workouts during an upcoming travel time while you’re currently completing another workout, that can work out just fine to help keep you on track. So on top of this being a great full bodyweight only program on its own, it can be utilized when you don’t have access to any equipment but still want to get in workout(s) while traveling.
What is the goal of this program for someone?
The focus of this program includes emphasis of muscle building, circuit training, core stability, strength and resistance training, TABATA and really getting your heart rate up! The goal is to help you burn a lot of calories in a short amount of time with high intensity full body and bodyweight resistance training. This will help you burn fat, improve oxygen consumption, it can help reduce blood pressure, and potentially reduce blood sugar levels.
Can you tell me more about the cost of PowHer.fit, the different membership options, what advantages come with Empowerment Coaching, what nutritional guide I’ll be given access to and such?
Read more about all of these questions on our FAQ page HERE.
Half Hour PowHer Program
Welcome to the Half hour powher at Powherfit, a gym only program that is professionally programmed for 30 minute and under workouts that focus on strength and muscle building!
Even though this program still has an overall full body approach, the 12 weeks are broken down into the following
1 upper body + core strength day
1 all lower body strength day
1 glute + core strength day
1 full body strength training day
2 active recovery days
And 1 true rest day
The first four weeks focus on exposing your weakest areas, bringing your body into balance, and preparing your joints for the next 8 weeks. Those next 2 months will strategically introduce you to more advanced resistance training exercises that utilize the natural functions of your musculoskeletal anatomy to target more muscle tissue, appropriately stimulate them to grow firmer, leaner, and stronger. Training movements will change completely every two weeks, and each week then has a progressive overload programmed as an advancement for more muscle growth, built upon the previous week’s work load.
All strength training days are set to be right at or under 30 minutes, based on built in performance and rest time. Active recovery days are encouraged to be 30-60 min of low intensity steady state movement like walking on incline.
Kait x powher.fit
All About The “X” Shape Collab Program!
Welcome to the X shape Program at PowHer.fit, Focusing on building the back, shoulders, glutes, and legs in weight training can create the illusion of a smaller waist. Here’s how:
Back: Developing a strong and well-defined back can help create a V-tapered look, where the upper body widens at the shoulders and narrows down towards the waist. This contrast can make the waist appear smaller in comparison.
Shoulders: Building strong shoulders, particularly the deltoid muscles, can add width to the upper body, further emphasizing the V-taper and creating the illusion of a narrower waist.
Glutes: Strengthening and shaping the gluteal muscles can enhance the curvature of the buttocks, which can create a more defined and shapely lower body, again making the waist appear smaller.
4Developing the quadriceps + hamstrings will help build strong foundation and complement the upper body, creating a visually appealing shape that can make the waist appear smaller in comparison.
This 12 week program is for a more seasoned lifter, as it focuses both on strength training and cardio 5-6 days a week. Get ready for sprint intervals to shred your body fat, built your endurance and strength training movements chose to build the illusion of an X shape of your body, so you get that waistline that appears super snatched.
PowHer Push-Pull Program
Overview of the PowHer Push-Pull Program
This 30-day program is designed for those looking to add and build muscle. You will use a combination of explosive and controlled movements to increase strength and muscle size. This is the program where you are encouraged to lift heavy weights, but be sure to not sacrifice form as you increase the amount of weight you lift. For the optimal muscle growth, it is recommended you repeat the program three times for 90 days total. Please note, it is ok to continually repeat this program but with each completion, you should increase your lifting weight for optimize muscle growth.
The program has built in optional endurance and rest days which are needed to for muscle health. If your goal while completing this program is to cut or maintain body fat, complete a 30 minute cardio workout on the optional endurance days.Special Nutritional Overview Guidelines are included in the program overview for members to read over and implement once they start this program.
Low Intensity 25 Full Body Strength Training Program
All About The Low Intensity 25 Full Body Strength Training Program!
Get ready for 12 weeks of Low Intensity Full Body Strength Training, all with 25 minute workouts or less! Welcome to low intensity 25, a full body strength training program that only requires a pair of dumbbells to complete.
This program features 5 training days, each 25 minutes or less, and is great for anybody of any experience level or skill set.
Strong focus on muscle to mind connection, time under tension, unilateral movements to build individual limb strength with a lot of core stability programmed in!
This program isn’t about PR’s, lifting your heaviest or performing at high intensity intervals, it’s about intentionality, slowing things down and building strength in an all new way than ever before!
All you need is a pair of dumbbells and this program can easily be done at home, in the gym or really anywhere you have a little space and access to a pair of dumbbells.The primary benefits you can expect to see from the professional programming of Low Intensity 25 are:
1. Muscle Activation: This program has a strong focus on unilateral movements to target individual limb strength, leading to better muscle activation and development.
2. Core Stability to improve posture, balance, and overall strength, which can enhance performance in other activities and reduce the risk of injuries.
3. Muscle to Mind Connection for more effective muscle recruitment and growth through enhanced form and technique. By mentally connecting with the muscle groups being trained, the intensity of the exercise can be increased without having to use heavier weights, while leading to greater muscle fatigue and stimulation or muscle growth.
4. Increasing Time under Tension, through slow + controlled movements, stimulates muscle growth by creating metabolic stress and muscle damage, important factors for muscle hypertrophy. You’ll notice more focus on keeping the muscle groups being worked under tension longer, but in a low intensity state.
5. Low-intensity training allows the body to not over-stressing, promoting muscle endurance, and aiding in recovery and is great for beginners or those who typically need to modify more high intensity or advanced movements.
Overall, combining these elements into PowHer.fit’s newest Low Intensity 25 Program, individuals will build muscle, improve strength, enhance stability, and develop a strong mind-muscle connection for better results without the stress of a high intensity workout.
First off, why do we have many different training programs? Everyone needs a change from their workout structure to fight hitting tough plateaus that hinder results. Plateaus occur in training due to a phenomenon known as homeostasis. To avoid General Adaption Syndrome, variety is the key. Each week you’ll see a change in your times, sets and reps and every two weeks you’ll see a change in full body movements.
Our different programs offer different intensities, focuses, frequencies and workout length. All of our programs focus on the 3 primary training phases of the Performance Training Cycle that professional trainers and coaches utilize to produce radical transformations in less than half the time of the average person. This includes exposing your bodies weakest areas, bringing your body into balance and preparing your joints for future workloads before strategically introducing you to more advanced resistance training exercises that utilize the natural functions of your musculoskeletal anatomy to target more muscle tissue. Targeting more muscle tissue stimulates them to grow firmer, leaner and stronger while allowing your body to burn more calories on its own at a resting state. Read below to learn more about each of our current programs. We always suggest starting with Strength 1.0 for the most optimum results!