Spice It Up School
12-week strength-training + coaching program for moms 3+ months to years postpartum who want to get stronger, heal their core & pelvic floor, and feel athletic again
*BONUSES IF YOU ENROLL BEFORE MONDAY, FEBRUARY 24TH AT MIDNIGHT EST:
- Get a FREE pair of exercise wedges to use in the program ($40 value). Offer available in USA and Canada only.
- Enter a raffle to win a FREE Postpartum Audit with Julie ($200 value) to discuss your history, assessments, and what you should be focusing on with the exercises to see the best results possible.
**Pre-sale to waitlist ends on Thursday, February 27th at midnight EST. Program starts March 17th.
***25 spots available only to make sure every single person gets the coaching + support they need to be successful. This will be a 1:1 coaching experience within a group setting.
One of the frustrating things I hear the most from moms who are 1, 3, or 10+ years postpartum is that they are STILL experiencing leaking, heaviness, and weak core muscles.
They are tired of:
- Boring rehab exercises on their back
- Millions of kegels that lead them nowhere
- Not knowing how to safely progress their exercises to get stronger
- Leaking everytime they sneeze, cough, or jump
- Having low back, hip, or knee pain
- Not feeling quite like themselves since having kids
- Feeling exhausted and not making themselves a priority
I knew I had to create Spice It Up School because:
I realized so many postpartum moms still struggle with Diastasis Recti, leaking & prolapse even at 10+ years postpartum
I was sick of having people walk through my door and tell me they were ONLY told to do kegels or easy exercises on their back
I knew I could help so many moms improve their quality of life by following my methodology
The fitness industry failed postpartum moms by NOT progressing their exercises enough
Spice It Up School is the ultimate solution for moms 4+ months postpartum because it addresses their WHOLE BODY (it’s all connected!), helps them move in all planes of motion to unlock their rib cage and pelvis, and not just give them a bunch of easy rehab exercises.
Most coaches don’t look beyond the core & pelvic floor to help resolve Diastasis Recti and pelvic floor issues. Your pelvic floor is part of your core system. You must address your rib cage and your pelvis to see lasting changes.
On top of it all, other postpartum programs lack the whole body biomechanical approach, fail to progress exercises enough, or give moms a DIY program with zero coaching that leaves them feeling confused and unsupported.
But WE KNOW you need BOTH a whole body approach AND the support from a qualified coach to make sure you are doing your exercises correctly and not wasting your time.
I am excited to introduce to you:
Spice It Up School, a 12-week 1:1 coaching experience within a group countainer to help you get strong, heal your core & pelvic floor, and feel like a badass.
*Pre-sale to waitlist ends on Thursday, February 27th at midnight EST. Program starts March 17th.
Here’s How Spice It Up School Works
With Spice It Up School, you’re going to say bye-bye to:
- Leaking, pelvic floor tension, or heaviness/pressure feelings in your pelvic floor
- Weak abdominal muscles or feeling like your core is non-existent
- Muscle weakness and lack of endurance
- Feeling like your aches & pains are just part of your new normal
- Not knowing how to progress your exercises to build strength + muscles
- Feeling like your athlete days are over
I’m going to teach you how to go from someone who’s leaking every time they sneeze or jump, feeling achy and weak to feeling strong, athletic, and capable so that you can be more confident as a mom, not have to worry about your core & pelvic floor, and be active like you want to be.
You’re going to implement my tried-and-true BBSS+ Protocol to give your body what it TRULY needs to thrive and for your core & pelvic floor to function best (even as you age!).
*Pre-sale to waitlist ends on Thursday, February 27th at midnight EST. Program starts March 17th.
What’s Included In Spice It Up School:
- 12-week intentional + progressive strength training plan ($500 value) via FREE App access so you can take the guessing out of getting stronger and use & implement strength training principles that work.
- 3 workouts a week, 40-45 min long that you can do at home with minimal equipment to remove any barrier to getting it done and be more efficient with your time.
- 1:1 coaching, feedback & support ($1200 value) via FREE App access for video feedback, troubleshooting core & pelvic floor concerns, or modifications needed so you can get individualized coaching to make lasting changes and stay accountable.
- Video-guided movement assessment with a personalized exercise prescription follow-up ($200 value). Includes 2-3 exercises that will address your specific limitations so you can get the most out of the program and give your body what it truly needs to feel GOOD.
- 2x 60-min group Zoom call ($300 value) to learn main concepts, practice exercises together, get coached on the spot, and answer questions so you don’t feel like you are doing this program alone and without guidance.
- A 60-min group call with a Pelvic Floor Therapist ($200 value) to learn all about pelvic floor health for the postpartum years + aging and to answer to all your questions with a trusted pelvic health expert so you can feel supported by a caring team.
- Educational Video Series and Breathing Exercises Tutorials ($99 value) to teach you all about your postpartum body and your core & pelvic floor and that you can review at any time to help you apply these concepts in your workouts and life.
TOTAL VALUE = $2,499
FOR ONLY $567$447
*Pre-sale to waitlist ends on Thursday, February 27th at midnight EST. Program starts March 17th.
Hi, I’m Julie!
I’m Julie Leonard, creator of Spice It Up School and founder of Strong Body Strong Mama. I’m so glad you’re here!
I have a Master’s degree in Exercise Science, a Pre/Postnatal Corrective Exercise Specialist certification, and a handful of continued education courses that make me an expert in postpartum fitness, strength, and core & pelvic health. I have helped 1000s of moms safely get back into exercise after birth, get strong, and get rid of their leaking, diastasis recti, and aches and pains.
After having 3 kids in 4 years, I was left feeling weak, struggling with urgency incontinence, and feeling like my athlete days were over. After implementing specific breathing exercises, intentional & progressive strength training, and adding a little spice?️ to my workouts, I have finally found my athletic self again and I FEEL GOOD. My pelvic floor issues are well under control because I used a whole body approach.
Utilizing a whole-body approach is the only way to make sustainable changes to get strong, athletic, and leak free after having children.
I have been in the fitness industry for almost 20 years and it’s such an honor to help people in a crucial phase of their lives.
With Spice It Up School You Will:
- Learn how to use your breath to create expansion in your body where you NEED it so that you can feel and move better than ever.
- Master how to stack your ribs over your pelvis so that you can manage intra-abdominal pressure better and say bye-bye to leaks and heaviness.
- Strengthen your abs and pelvic floor without the boring rehab exercises so you can feel motivated and confident in your body.
- Get your rib cage and pelvis moving better so that you can improve your range of motion, leaking, bladder urgency, pressure, and aches and pains.
- Progressively and safely load your body to get stronger and stop feeling like you have a weak core and body.
- Learn how to get rid of pelvic floor tension so you can reduce leaks or improve your sex life.
- Know how to support your core and pelvic floor as you continue on your fitness journey and as you age.
- Show up for yourself and feel supported by a knowledgeable coach so you can feel like a badass and have confidence in how you move and show up into the world.
What You Can Expect At The End Of This 12-Week Strength Program:
☑️ Reduce or get rid of annoying leaks or pressure feelings in your pelvic floor.
☑️ Improve your core strength and/or Diastasis recti.
☑️ Feel like you have core muscles that are supporting you to do whatever activities you want.
☑️ Lift heavier weights & feel stronger without having nagging back, knee or hip pain.
☑️ Feel more confident in your body and HOW you move!
☑️ Want to continue challenging yourself and make positive deposits into your long term core & pelvic health.
☑️ Have more energy as a mom and be able to have more fun with your family!
Original price was: $567.00.$447.00Current price is: $447.00.
Spice It Up School is my MOST affordable coaching offer to get the 1:1 support + accountability you need to see results.
My MONTHLY rate for 1:1 Coaching + Programming is $447 with a 3 month minimum commitment. Meaning you could work individually on a 1:1 capacity with me OR you could get the support and feedback you need within the group container for a third of the cost.
I’ve done everything I could to give you the best combination of coaching + programming at an affordable price.
I am capping spots at 25 people MAX to make sure every single person gets the support + attention they need to be successful. This will NOT be a huge group, I want it to be 1:1 coaching within a group setting.
Total Value = $2,499
Or save >15% if you decide to invest in full
*Pre-sale to waitlist ends on Thursday, February 27th at midnight EST. Program starts March 17th.
My Guarantee
Over the first 3 rounds of the Spice It Up School program, over 92% of members completed the program from start to finish. This completion rate is MUCH higher than most programs out there.
One thing I can guarantee you is that I will be there supporting you and keeping you accountable throughout the 12 weeks. I care deeply about each individual I work with and I want nothing more than for you to succeed.
100% of members that completed the program had some wins throughout our work together. This statistic speaks to the quality of the programming & coaching. From finally being able to sneeze or jump without leaking to lunging without knee pain for the first time in years, members experience small to big wins throughout the program.
I have no doubt you will learn something new inside Spice It Up School, get stronger, and improve how you feel and move in general!
I started Spice It Up School in hopes of having a way to consistently strength train at home. The easy to follow app workouts helped me stay motivated. I could see the progress I was making as the exercises upgraded every few weeks. I immediately signed up for the follow up program because I wanted to continue my progress. My single leg strength, hip mobility and ability to manage impact are all improved!
*Pre-sale to waitlist ends on Thursday, February 27th at midnight EST. Program starts March 17th.
I had what I would like to call a serendipitous encounter with a pelvic floor PT. Being a stay at home Mom without childcare I have always struggled to find time to make appointments for myself. I had begun to see yet another Pelvic Floor PT for help with postpartum leakage and when talking about limited availability to go in for appointments; she mentioned I might be interested in following Julie on instagram for some tips. After checking out her instagram page I immediately knew I had to become a client. I was lucky enough to grab a spot in her “Spice it up School” that was starting and truly feel that was the best thing I have done for myself. Not only was I able to complete all the workouts, coaching sessions and group sessions online, I have completely transformed my body and mind. Julie’s programs are a whole body approach to correcting any pelvic floor issues and getting your body in alignment. I feel stronger, more confident and after years of urinary leakage, I can happily say it has decreased tremendously! My only complaint is that the program wasn’t long enough as working with Julie has become my favorite thing to do! She is a very special person and I feel so lucky to have found her.
Spice it up school was just what I needed! After having gone to a pelvic floor physical therapist for 20+ sessions I started to realize I was ready for more but I wasn’t sure how to bridge that gap. After recovering from a 3.5 finger diastases recti separation, diagnosed with stage 2 prolapse, and finding out I am hyper mobile I needed help. How do I go from PT exercises back to my more normal routine ( normal for me is more hitt crossfit style (Streetparking IYKYK) plus I needed to start working toward being fit to take the new Army ACFT. Spice it up and now on to spice it up grad school has been a life savor! I feel more confident in my body and movements and when I’m not 100% sure I’m doing it right I take a quick video and Juile is right there letting me know what I am doing right and where I can make some adjustments. Also I had no idea how stuck my rib cage was and how focusing on the breath would make a world of difference. So if you’re on the fence, thinking about doing it, do yourself a favor and dedicate 12 weeks to you, it is worth it. Consistency is key always strive for “something” over nothing.
When I do a workout program, they usually involve pretty tough and strenuous workouts, but over time they are tough to stick to and I often get discomfort like knee or back pain. This program was so good because it took a more methodical and slightly slower approach for me to help focus on how to properly use and align my body in different movements, so I was able to build strength while feeling really good. Everything together, the breathing exercises and strength exercises all helped me increase range of motion as well which is so important. I’m a person who tends to be very tight and tense and so this program was so helpful in opening up and releasing some of that tension in my body. I also haven’t had any low back pain during long walks with my dog, which I used to always get! I will definitely be taking all the things I’ve learned in this program and continue to incorporate them into future workouts and build on what I gained!
Who Is Spice It Up School For?
- Moms who are 3+ months to 10+ years postpartum who DON’T want a cookie cutter approach to getting strong, healing diastasis recti or pelvic floor issues after having kids.
- Moms who want smart and efficient workouts that will give them the most bang for their buck and get them stronger.
- Moms struggling with leakage, pelvic organ prolapse, bladder urgency, pelvic floor tension, or other pelvic floor issues.
- Moms who do NOT have any pelvic floor or core concerns but want to set their body up for less issues down the road.
- Moms dealing with Diastasis Recti who are tired of the boring rehab exercises or don’t know how to properly strengthen their core after having children.
- Moms who are tired of the aches and pains and want to feel good and strong overall.
Who Is Spice It Up School NOT For?
- Someone wanting a BS quick fix approach to pelvic floor and core issues.
- Moms who prefer to do saved workouts on social media instead of following real strength training principles.
- Someone only caring about losing weight and not considering their core and pelvic health.
- Moms who want the hardest and longest workouts possible because they have a “no pain no gain” mentality.
- Someone only caring about aesthetics and not looking to build their best functioning body for LIFE.
I had 5 children in 10 years. During those 10 years I have participated in physical therapy, athletic training, and a number of post-partum workout programs. While all of those were somewhat helpful, nothing helped me to return to the athletic activities that I was engaging in prior to having kids. After 10 years I was beginning to lose hope that I’d ever be able to be athletic again. I knew I needed to exercise to improve my health outcomes, but the pain I had in my back and hip made it impossible to do hardly anything physical. The progression of exercises in Spice it Up School helped address the issues I was experiencing after having 5 children, while also progressively challenging me to increase strength. After this program I am feeling stronger and have less pain that limits my engagement in life activities. I could never have gotten to this place on my own, the exercises that were provided are unique and specifically designed to meet the needs of post-partum women. Julie was supportive throughout the program and able to answer questions throughout. I’m looking forward to continuing on my journey to return to my previous athletic activities, and I’m much more optimistic that those activities are possible after Spice it Up School.
At nearly 60 years old, decades post-partum, and a “victim” of POP surgery, I started Spice It Up School with a mindset of fear. Fearful I might injure myself? Fearful I might be wasting my money? Yet the fear of never being able to lift a grandchild, manage my own overstuffed suitcase at an airport, or becoming defenseless against osteoporosis was greater. Spice It Up School has eroded fears and has begun turning around the “I can’t” dialogue in my head to “I will”. I’m delighted by the improvement in my strength and I sleep so much better! It isn’t magic, I’m a work in progress, but the experience and gains have been magical. You enter the school with a cohort of students but work the program privately, with opportunities to join the cohort for educational meetings. This is not a DIY program, and I never felt on my own. Julie provides personalized and highly responsive feedback, in a space where I felt comfortable being vulnerable. I am so glad I made this investment in myself and grateful for how invested Julie is in helping me succeed. Thanks Julie!
This program has been a game changer for me. I’ve worked with multiple PTs and have tried several different programs to resolve my stress incontinence. I honestly thought I was a lost cause because nothing I tried made it better. However, after 12 weeks of Spice It Up School, my leaking significantly decreased. It hasn’t totally gone away, but the progress I have made has been a huge win for me and has helped me mentally because I know I’m finally headed in the right direction!
After I join, what happens next?
1. You will receive a welcome email including a Get To Know You Questionnaire to learn more about you and your goals.
2. You will get access to the Preschool Educational Video Series and Breathing Exercises Tutorials RIGHT AWAY so you can get started with your journey!
3.You will get invited to download your FREE App (True Coach) to get access to and view each workout and exercise video demos. You will be able to send direct messages and videos for feedback straight from the App.
4. You will get access to a video guided movement assessment in the App to complete before the start of the program to receive a personalized exercise prescription that include 3-4 exercises to address your specific limitations.
5. The 12-week strength training program will start as a group on Monday, March 17th. You will complete your 3 workouts a week following the workout plan and exercise video demos, tips and cues for each exercise, and hit “complete” on each workout.
6. An email will be sent a few days prior to a group Zoom call with all the information. Do not worry if you cannot make these calls live, a recording will be sent!
*Pre-sale to waitlist ends on Thursday, February 27th at midnight EST. Program starts March 17th.
I decided to do Spice it Up School because as a 40+ mom with littles, I don’t feel as good in my body and my abilities as I used to. I knew I needed a change and needed to learn more about supporting my joints, posture, etc as I focus more on longevity. The program was great. It was well structured, easy to follow, and Julie was available for questions anytime I needed guidance. I learned a lot of new exercises that I can take forward in my fitness journey. I feel strong! I also feel more confident in executing certain exercises in a more effective way. I also understand the importance of our breathing! On top of all of this, I LOVED the few times a week that I got to get outdoors and walk. This was something I was missing and having the little nudge from this program was just what I needed.
I want to help you feel athletic again & not be worried about your core and pelvic floor strength slowing you down.
I am here to help you STRENGTHEN & HEAL your postpartum body (even if you are 10+ years down the road!) so you can live your life to its fullest. I want to support you through this phase and help you understand your body, it’s capabilities, and how to give your body what it truly needs to THRIVE.
Are you ready to strengthen your body intentionally to feel strong, confident, and athletic again?
Sign up for Spice It Up School NOW!
Or save >15% if you decide to invest in full
*Pre-sale to waitlist ends on Thursday, February 27th at midnight EST. Program starts March 17th.
I didn’t know how much I needed this program! I had worked with Julie 4 years ago after my second child to rehab my body, and had returned to cardio and strength training on my own after that. I joined this program to have some accountability in my workouts, but it gave me so much more! Thanks to Julie, I’ve learned about my body and how to get the best out of my workouts. With this program and some adjustments to my form, the glute pain that I have had for YEARS, is gone. If/when the pain does come back, I know what I need to do. The strength I’ve built in this program even helped my running feel better. I am looking forward to what the next phase of this program brings!
Frequently Asked Questions
Who is Spice It Up School for?
Moms who are 3+ months to years postpartum (even if you are 10+ years postpartum!) who want to get stronger, heal their core and pelvic floor or set their pelvic floor up for great years ahead, and feel athletic again.
You are ready to take care of YOU and intentionally strengthen your body to create changes that last. You are NOT looking for a quick fix but want to get to know your body and how to support it for YEARS to come.
You are ready to move your body and learn new exercises to feel good inside and out.
You understand that healing and strengthening your body in postpartum is a process and you value education and support from a qualified Postpartum Fitness Coach.
How long do workouts take? I don’t have much time.
I know you’re a busy mom?! This is why I have designed all the workouts to take around 40-45 min each from warmup to cooldown. I have chosen exercises that will give you the most bang for your buck so you can be efficient and get the results that you want in the shortest amount of time.
"How do I know this is going to work for me?"
I have worked hard to design the best progressive strength program that will also help you improve your core and pelvic floor health.
The results from past members were amazing and I am confident you will have many wins as well.
I have included educational videos to help you understand your postpartum body and its special considerations. I have also included 2 LIVE group calls where we will be covering additional education and practicing exercises together. There will be a call with a Pelvic Floor Therapist to have the opportunity to ask all your pelvic floor questions to an expert.
In addition, you will get an individualized exercise prescription of 2-3 specific exercises to address your current limitations based on a movement assessment.
I have put in place ALL the things that you need to succeed with this program. I have no doubt you will gain immense value from our time together and you will feel stronger inside and out.
While I cannot guarantee you will completely heal your core or pelvic floor, I can say with confidence that you will see improvement in your symptoms.
What equipment do I need to complete the workouts?
The workouts are designed to be completed at home or the gym with minimal equipment. You will need 1-2 resistance bands with handles (lighter and heavier resistance), a superband (0.5 to 1 in thick), 2-3 sets of dumbbells (light, medium, and heavier weight for you recommended), yoga blocks, and 2 foam exercise wedges (about 12 in or you can use thick books instead). You can check out this equipment list and a few other “nice-to-have” for your home gym here.
When do the LIVE group calls take place?
The LIVE group calls will be held on Monday, March 17th and Tuesday, May 27thth at 7pm EST/4pm PST on Zoom. I try to accommodate as many time zones as possible.
I know you’re busy! If you cannot attend live, I will be emailing you the recording right after the call so you can watch it at your own convenience.
The LIVE group call with a Pelvic Floor Therapist is TBD and a recording will be available.
Are the workouts safe for pelvic organ prolapse, leaking, or diastasis recti?
Yes! I am staying up to date with all the recent research on diastasis recti and pelvic floor health. Spice It Up School is backed up by MANY Pelvic Floor Therapists who went through the program in the first 3 rounds. I have incorporated loads of educational videos and exercises into Spice It Up School that will help strengthen your core and manage your pelvic floor symptoms better. This program is also designed to safely progress over time and includes options for modifications if needed. The beauty of Spice It Up School is that we can communicate in the App throughout the program to help you navigate your symptoms and offer you personalized modifications if needed.
Can I workout on different days then when the workouts are programmed in the App?
Absolutely! You have full control over which days you will be completing the workouts so that it fits your busy schedule. For consistency, I have programmed the workouts in the App on Mondays, Wednesdays, and Fridays, but you can complete them whenever is best for you!
What if I miss a workout or a week?
I get it! Life happens…sickness, busy schedules etc. To be honest, you’ll probably miss a workout or 2 during the 12-week program. I encourage you to not feel bad about it and give yourself some grace. Simply get back to the program as soon as you are able to. The nice thing about Spice It Up School is that you do have access to me for coaching in the App and so you will feel some level of accountability throughout the program.
When are you going to run Spice It Up School again?
I am not sure exactly when I will be running Spice It Up School again but it won’t be until the Fall of 2025 if I do.
I have never really done strength training in the past. Is this program still for me?
Yes! You do not need to have a history of lifting weights to complete and be successful at this program. You can start with bodyweight and graduate to dumbbells along the way. All the exercises have video demos with coaching and cueing to help you get the most out of the exercises. You also have access to me in the App to ask questions, get feedback, or if you need a modification.
How long will I have access to the program?
Spice It Up School officially starts on Monday, March 17th. You will have access to the program for 12 weeks and since I know life happens (insert sick kids, vacation etc.), I will add an extra 2 weeks at the end for you to complete the program if you haven’t already.
I am 20 years postpartum...is it too late for me to do this program?
NO! Once postpartum, always postpartum! It is never too late to work on strength and core and pelvic health. In fact, we lose bone density and strength as we get older so it’s even more important to stay strong as we age. In addition, you’ll be less likely to have pelvic floor issues when perimenopause and menopause hit. We’ve had many moms 15-20 years postpartum going through the program and they had great success!
What's your refund policy?
I have no doubt you will learn a ton during Spice It Up School, get stronger, and improve how you feel and move in general. While I cannot guarantee you will completely heal your core or pelvic floor, I can say with confidence that you will see improvement in your symptoms.
If you feel like you didn’t learn anything, haven’t gained any strength, or think that this program wasn’t worth your time, I will give you a complete refund.
Who do I contact if I still have questions?
You can contact Julie at julie@strongbodystrongmama.com if you have any questions about Spice It Up School.
© 2025 Julie Leonard | All Rights Reserved | Disclaimer: The content provided in the Spice It Up School product is for informational purposes only. The content provided in the Spice It Up School product is not meant to replace or give medical advice. Always check with your health care provider before trying or implementing any information read here. Julie Leonard LLC is not liable for damages or injuries of any kind related to your use of the content in this program or any information contained or discussed therein.
By Participating in Julie Leonard LLC’s coaching services and affiliated products, you acknowledge that they do not replace the care of a healthcare professional. Julie Leonard LLC cannot guarantee the outcome of the Spice It Up School product and/or any recommendations made in the product.