FIT for Women
The strength program that doesn’t forget your pelvic floor, letting you get back to the active
life you once loved.
Let's prove just how strong and capable you really are.
You’ve done the rehab, and now you’re ready for more.
Build the strength. Increase the endurance. Have the freedom to say yes to whatever adventure life throws your way (without having to second guess your pelvic floor).
“I’m visiting family at the beach, and it’s night and day from last year. I feel great! Hauling stuff to and from the beach, running, lifting, kayaking, biking – all stuff I could barely do last year. It feels easier than ever before, including pre kids!”
Caitlin
You don't have to settle for basic or boring workouts just because you have prolapse or incontinence.
If you're feeling like...
- Missing the barbell and strength movements that you loved doing pre-pregnancy or pre-diagnosis
- You've tried other programs with hopes of getting back to a body you feel good in, but nothing has worked
- You want to LIFT. Those other "pelvic floor safe" programs are way too basic. You've done your time in rehab - now it's time to make gainz.
- Tired of having to modify strength programs and then still having to add mobility and pelvic floor work on too. You don't have the time or energy for that.
You’re not looking for a pelvic floor “safe” program. You’re looking for a lifting program that fits your pelvic floor – aka those muscles that support your bladder and vagina – (and your LIFE).
Hi! I'm Casey,
a strength coach for your abs and vag! That means I help you return to lifting again without having to worry about things like prolapse, diastasis recti, peeing your pants, or pelvic pain.
I’ve been where you are. In fact, it’s exactly why I created FIT for Women in the first place.
Having kids and dealing with a pelvic floor disorder has put a major damper on your strength training. You quit the barbell and dove headfirst into rehab or maybe nothing at all.
But now you’re ready for more from your workouts. Problem is, you’re scared of ruining all the progress you’ve made so far or making your symptoms even worse than you think they are now. But you need to lift again, so you need to figure out how to make it happen.
You’ve been modifying strength programs and combining multiple accessory, mobility, and pelvic floor programs just to give yourself a taste of the barbell again.
Let me be the first to tell you – it doesn’t have to be that way. You can have everything you need in one program. You can enjoy lifting again without worrying about your pelvic floor. FIT for Women can make that happen.
Enjoy lifting again!
Psst... Hey you!
The strong woman – the lifter, former CrossFitter, and barbell lover.
Are you ready to
Feel the strength and freedom that lifting and moving your body gave your former self. Hike, bike, play sports with your kids, adventure with friends, and even compete again if that’s your thing.
FIT for Women was Made for you
A progressive strength training program (PLUS the mobility, strength, and endurance training your pelvic floor needs) to help you get back to the active life you once loved.
“I feel SO STRONG! And so beyond capable. During my time in FIT for Women I’ve not only gained a ton of strength and noticed a marked decrease in my pelvic floor symptoms, but I realized that even if/when I do feel symptoms it’s not the end of the world. I’ve learned how to manage that. I’ve also run around both on my own AND carrying/pulling my kids in the yard..something I didn’t even think was possible again without feeling super symptomatic.”
Marissa
Feel supported
2x/week check-ins from me in True Coach and access to True Coach messaging where you can ask questions and feel supported in your journey*. You’re not in this alone!
*Not available in DIY FFW
Trust in the process
Intentional programming with detailed video demos for every movement so you can know what you’re supposed to be doing instead of having to guess.
Learn about your body
Exclusive access to The Pelvic Lab – a growing collection of resources for you to learn while you train. You can find everything from pregnancy and equipment modifications to all things core and pelvic floor.
Program Options
For the lifter who...
- you need help managing symptoms within your workouts
- you want accountability and guidance of a coach
- you've done the rehab and are ready for MORE from your workouts. It's time to really see what your body is capable of!
Programming
- 3 full workouts per week (full body with an main set of either hinge, squat, or upper body press)
- strength, mobility, core, pelvic floor, and accessory work included
- 30-45 min workouts
- three month initial commitment, then month to month
- weekly check-ins with comments, coaching, form checks, and support with video feedback
$119/month
DIY
For the lifter who...
- you're comfortable with lifting and your body and want a smart progressive program to help you continue to manage your pelvic floor while you build strength
- you don't need a coach walking beside you in the program to help you manage symptoms, check form, answer questions, or offer accountability. You've got this on your own!
Programming
- 3 full workouts per week (full body with a main set of either hinge, squat, or press)
- strength, mobility, core, pelvic floor, and accessory work included
- 30-45 min workouts
- three month initial commitment, then month to month
- do it yourself
$59/month
“In other programs I was left piecing them together with more strength training or seeking accessory work to support a strength training program. This program checked all the boxes for me and I don’t feel like I need to do additional work on the side. This is the first time in a long time I’ve been excited to go to the gym!”
Catherine
Starting at $59 per month
Let’s talk equipment
You need access to:
- mini bands
- set of dumbbells
- box or bench for step-ups
- kettlebell
Preferred but can be modified:
- pull-up bar/TRX system/or rings
Optional:
- wall ball or slam ball
- barbell and plates
- squat rack
- multiple sets of dumbbells or kettlebells
How it works:
- Your True Coach access and programming will be assigned within 48 business hours after you enroll
- You'll receive an email each month introducing your 4 week phase of workouts
- Get STARTED - programming is laid out for you. No need to guess where to start or what to do next
- FIT for Women members only: Get support, ask for form feedback, and have your lifting and pelvic floor questions answered with your 1:1 support right in True Coach
- Keep going - FIT for Women is a full year long progressive strength training program. You'll continue to get new workouts every 4 weeks to help you continue to make progress
- 3 month initial commitment, then month-to-month commitment. Cancal anytime.
Bonus:
get exclusive access to
The Pelvic Lab
$197 value for FREE when you enroll in FFW or DIY FFW
A growing collection of resources for you to learn while you train. You can find videos, PDFs, and guides on:
- pregnancy modifications
- bracing and your pelvic floor
- the core and pelvic floor
- how to pick your squat stance
- equipment modifications
“More healing in FFW than 3 years of PT”
“I did more healing in 6 months of FIT for Women than I did in 3 years of physical therapy. Why? Because there was no strength component to PT. I never progressed and always regressed until I learned how to have an ENGAGED pelvic floor without having a TRIGGERED pelvic floor!”
- Marguerite
"never thought this would happen”
“I’m losing the tampon feeling – I never thought that would happen!”
- A.B.
“My muscles are so sore and I LOVE IT!!”
“My muscles are so sore and I LOVE IT!! OH my gosh it feels so good to have weights in my hands, even if it’s just to deadlift or chest press!!”
- Monica
“no fear”
“I remember the girl who was terrified to squat a 15lb kettlebell and couldn’t even carry my kids for too long or I’d be symptomatic. Now I’m using a bar for 65lb squats with no fear and have no issue carrying my kids. I’m really feeling great, especially mentally.”
- sarah
"So impressed with my progress”
“I’m so impressed with my progress. Truly, the last 13 weeks have been more helpful than months of pelvic PT. Partly because I’m working out more frequently and consistently, but also because they were scared to push me. My workouts now match my lifestyle.”
- Kathleen
“Feel more like myself”
“I don’t spend my time strategically planning my day around my pelvic floor anymore. I honestly don’t even notice or think about my symptoms. I feel more like *myself* than I have in over a year.”
- Caitlin
Frequently Asked Questions
FIT for Women is a progressive strength training program. Your program and coaching will start within 48 business hours following your enrollment. You’ll receive new programming every 4 weeks.
There is an initial 3 month commitment, then month-to-month in which you can cancel at anytime.
Approximately 30-45 minutes. That includes your warm up, mobility, strength, workout, accessory work, and cool down. We want you getting the most out of your time in the workout so you can enjoy your life outside the gym.
FIT for Women is a minimum 3 month commitment. After which you may cancel at anytime per the Terms of Use. Due to the nature of program delivery, no refunds are available.
We understand that symptoms and programming needs may change with time.
If you realize that your coaching needs change, you can move in or out of FFW or DIY FFW at the end of your current billing cycle.
If you’re wanting to change your enrollment, email us at twopeaswellness@gmail.com at least 48 business hours prior to the end of your current billing cycle so we can assist you in making the switch.
For FIT for Women members: simply ask the question inside True Coach. I don’t give you individual program modifications or injury progressions inside of FIT for Women (that’s a 1:1 service), but I do review your videos and comment on your workouts each week (as long as you are logging them) and am available for general questions and clarification inside the app.
For DIY FIT for Women members: You may email twopeaswellness@gmail.com with general questions or clarifications.
Nope. While we will be working with weights, all movements are explained in detail in the video demos PLUS everything is easily modified to meet your needs and abilities. However, if you are new to strength training or are struggling with the main movement patterns, I would suggest FIT for Women over DIY FIT for Women.
Your initial payment comes out at the time of purchase. Each month a recurring payment will come out on the same date you signed up (sign up on the 12th, that’s your payment date. Sign up on the 31st, that, or the last day of the month is your payment date). You may cancel at anytime after your initial 3 month commitment.
I love seeing you video your lifts in FIT for Women. At weekly check-ins, I’ll review your lifts and provide feedback as needed…or just cheer you on along the way. Not available for DIY FIT for Women.
Yes. During pregnancy, it is much more important that you are paying attention to HOW you’re doing the exercises and how you’re breathing and that you have a good awareness of your body and what signs and symptoms you should be aware of.
Pregnancy Basics, a Core and Pelvic Floor Basics for Lifters guide teaches you exactly that. Purchase the guide at a discount after you join FIT for Women.
If you are newly postpartum and making your return to exercise, I recommend starting with FIT Core Restore to make sure you maximize your recovery and have an intentional return to fitness. The extra focus on core and pelvic floor health will help your long term recovery, body composition, and athletic performance.
Yes.
FIT for Women was made for you!
However, if you’re still symptomatic or haven’t yet worked through a foundational program to rebuild your core, pelvic floor, and overall body strength, it’s recommended that you start first with FIT Core Restore. The extra focus on core and pelvic floor health will help your long term recovery, body composition, and athletic performance.
