Spice It Up School
12-Week Strength & Coaching Program for Moms (3+ Months to years Postpartum)
Rebuild your strength. Heal your core & pelvic floor. Feel athletic and confident again – without guessing what’s safe or effective.
*Doors close March 15th at midnight EST. Program starts March 17th.
👉25 10 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.
Still Struggling with Core Weakness, Leaking, or Pain—Even YEARS After Having Kids?
If you’re 1, 3, or even 10+ years postpartum and STILL dealing with:
❌ Leaking when you sneeze, cough, or jump
❌ Heaviness in your pelvic floor or core weakness
❌ Lingering back, hip, or knee pain
❌ Feeling weak & disconnected from your body
❌ Exhaustion & never making yourself a priority
You’re not alone – and it’s NOT just part of “mom life.”
Many postpartum fitness programs fail to truly progress you beyond basic rehab, leaving moms stuck doing:
🚫 Boring exercises lying on their back
🚫 Millions of useless kegels
🚫 Generic workouts that don’t address the root cause
Why I Created Spice It Up School:
I kept hearing the same frustrations from moms who felt let down by the fitness industry and told to “just do kegels” or stick to gentle rehab forever. That’s NOT enough.
Too many moms struggle with Diastasis Recti, prolapse, and leaking even a decade postpartum.
I was tired of seeing women stuck in a cycle of confusion & frustration.
I knew a whole-body approach—not just core exercises—was the missing piece.
Postpartum moms deserve to feel STRONG, athletic, and pain-free again.
💡 The truth? Your pelvic floor is part of a larger system—your rib cage, pelvis, and whole body need to work together for real, lasting changes.
What Makes Spice It Up School Different?
Most postpartum programs:
🚫 Don’t progress exercises enough to get you truly strong
🚫 Only focus on the core & pelvic floor without looking at the whole body
🚫 Leave you on your own with a DIY plan and no real coaching
Spice It Up School gives you both:
✅ A whole-body, biomechanical approach to help you heal, move better, and feel amazing
✅ Expert 1:1 coaching inside a small, supportive group setting
✅ Progressive strength training designed for moms ready to level up
It’s Time to Break Through & Feel Like Yourself Again
Join Spice It Up School & Transform How You Feel in 12 Weeks
- 12 Weeks of Strength & Coaching to rebuild your strength, confidence, and athleticism
- 1:1 Coaching + Support so you’re never left guessing
- A Proven Whole-Body Approach to unlock real, lasting results
*Doors close March 15th at midnight EST. Program starts March 17th.
Here’s How Spice It Up School Works
With Spice It Up School, you’ll finally say goodbye to:
- Leaking, pelvic floor tension, or heaviness that holds you back
- Weak core muscles or feeling like your abs are non-existent
- Muscle weakness & low endurance that make daily tasks exhausting
- Aches & pains that you’ve been told are “just part of mom life”
- Confusion about how to safely build strength & muscle
- The belief that your athletic days are behind you
I’m going to take you from leaking every time you sneeze, feeling weak and achy → to feeling strong, athletic, and fully in control of your body so you can:
✔️ Move with confidence as a mom—without worrying about your core or pelvic floor
✔️ Be active & do what you love without pain or limitations
✔️ Finally feel like YOU again
You’ll be implementing my proven BBSS+ Protocol—a whole-body approach designed to give your core & pelvic floor what they truly need to thrive (not just now, but for years to come!).
*Doors close March 15th 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
*Doors close March 15th 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—and I’m so glad you’re here!
With a Master’s degree in Exercise Science, a Pre/Postnatal Corrective Exercise Specialist certification, and extensive continued education in postpartum fitness, strength, and core & pelvic health, I’ve spent nearly 20 years in the fitness industry helping thousands of moms safely return to exercise, rebuild strength, and say goodbye to leaking, diastasis recti, and chronic aches & pains.
After having 3 kids in 4 years, I found myself feeling weak, struggling with urgency incontinence, and wondering if my athletic days were behind me. But once I combined specific breathing exercises, intentional strength training, and a little spice?️—everything changed. I finally felt strong, capable, and like myself again.
Now, I help other moms do the same.
Because the truth is: a whole-body approach is the ONLY way to create lasting strength, athleticism, and a leak-free life after kids.
It’s an honor to guide moms through this crucial phase of life, and I can’t wait to help you feel strong again, too!
With Spice It Up School You Will:
- Learn to use your breath to create expansion where you need it, so you can move better and feel more comfortable in your body.
- Master rib & pelvic alignment to manage intra-abdominal pressure—goodbye to leaks and heaviness!
- Strengthen your abs & pelvic floor without boring rehab exercises—feel motivated and confident in your body again.
- Improve rib cage & pelvis mobility to boost your range of motion, eliminate leaks, reduce bladder urgency, and relieve aches & pains.
- Safely and progressively load your body to get stronger, so you can stop feeling like your core and body are weak.
- Release pelvic floor tension to reduce leaks and even improve your sex life.
- Support your core and pelvic floor as you continue your fitness journey—and age—so you stay strong and confident for the long haul.
- Feel supported by a knowledgeable coach who has your back, so you can show up as the badass mom you are—and move with confidence in your daily life.
What You Can Expect At The End Of This 12-Week Strength Program:
✅ Say goodbye to leaks or pelvic floor pressure—feel more in control of your body.
✅ Build a stronger core and reduce Diastasis Recti—your muscles will finally support you the way they should.
✅ Feel your core working as you tackle any activity—whether it’s playing with your kids or lifting heavy weights.
✅ Lift heavier and feel stronger without the constant back, knee, or hip pain holding you back.
✅ Move with confidence—feel proud of your body and the way it moves!
✅ Keep progressing with sustainable workouts that continue to support your core & pelvic health long-term.
✅ Boost your energy levels as a mom—so you can enjoy more quality time and fun with your family!
Spice It Up School: The Most Affordable Way to Get 1:1 Coaching & Support
$567.00
Spice It Up School is my most affordable coaching offer to give you the personalized support and accountability you need to finally see results.
Here’s why:
💡 My monthly rate for 1:1 coaching and programming is $447 with a 3-month minimum commitment. This means you could get personalized 1:1 coaching, OR you could get the same level of support and feedback within a group setting—for a fraction of the cost!
I’ve worked hard to offer the perfect combination of coaching & programming at a price that works for you.
To ensure that every mom gets the individual attention they deserve, I’m capping the group at 25 spots. This is NOT a huge group—it’s like having 1:1 coaching within a group setting.
Total Value = $2,499
Or save >15% if you decide to invest in full
*Doors close March 15th at midnight EST. Program starts March 17th.
My Guarantee to You
Over the first 4 cohorts of Spice It Up School, 92% of members completed the program from start to finish—a much higher completion rate than most programs out there.
What does that mean for you? It means you’re not in this alone. I will be there to support you, guide you, and hold you accountable every step of the way. I genuinely care about your success, and I am fully invested in helping you achieve your goals.
Here’s what I can guarantee:
💥 100% of members who completed the program experienced wins—big and small. From finally sneezing or jumping without leaking, to lunging without knee pain for the first time in years, you’ll see improvements throughout the program.
This statistic speaks to the quality of both the programming and coaching—I’m here to make sure you get results and feel supported the entire way through.
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!
*Doors close March 15th 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?
Spice It Up School is perfect for:
- Moms 3+ months to 10+ years postpartum who are done with cookie-cutter solutions and want a program designed to heal diastasis recti and pelvic floor issues the right way.
- Moms seeking smart, efficient workouts that maximize results, build strength, and give them the most bang for their buck.
- Moms struggling with pelvic floor issues like leakage, pelvic organ prolapse, bladder urgency, or tension—and want real solutions.
- Moms who want to avoid future issues—even if they don’t currently have pelvic floor or core concerns but want to build a foundation for a healthy future.
- Moms with Diastasis Recti who are tired of the same old rehab exercises and don’t know how to properly strengthen their core after having kids.
- Moms dealing with aches and pains who are ready to feel strong, pain-free, and more confident in their bodies.
Who Is Spice It Up School NOT For?
Spice It Up School is not for:
-
- Anyone looking for a quick-fix or magic solution to pelvic floor and core issues.
- Moms who prefer random workouts saved from social media rather than following evidence-based strength training principles.
- Anyone focused solely on weight loss without considering their core and pelvic health.
- Moms who think “no pain, no gain” and want the longest, hardest workouts possible—this isn’t about grinding, it’s about progress!
- Anyone only concerned with aesthetics, without interest in building a functioning, strong 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!
What Happens After You Join?
1. Welcome Email & Questionnaire: You’ll receive a warm welcome email, including a Get to Know You Questionnaire to help us learn about you, your goals, and how to make this journey the best for you.
2. Immediate Access to Resources: Right away, you’ll get access to the Preschool Educational Video Series and Breathing Exercises Tutorials so you can start your journey and lay the foundation for success.
3. Get the App: You’ll be invited to download theTrue Coach app, where you’ll access your workouts, exercise video demos, and tips. You can send direct messages and videos to me for personal feedback and guidance.
4. Movement Assessment: Before we dive in, you’ll complete a guided movement assessment in the app. Based on your results, you’ll receive a personalized exercise prescription with 3-4 exercises tailored to your specific needs.
5. The 12-Week Program Starts: Our group program officially kicks off on Monday, March 17th. You’ll follow the structured plan, completing your 3 weekly workouts with clear video demos, cues, and tips. Mark each workout as “complete” to track your progress!
6. Group Zoom Calls: A few days before each group Zoom call, you’ll receive an email with all the details. Can’t make it live? No worries, we’ll send out the recording so you never miss out!
*Doors close March 15th 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.
Let’s Get You Feeling Athletic Again—Without Worrying About Your Core or Pelvic Floor!
I’m here to help you strengthen and heal your postpartum body—no matter how many years it’s been—so you can live life to the fullest. I want to support you every step of the way, helping you understand your body’s true capabilities and how to give it exactly what it needs to thrive.
Are you ready to intentionally build strength, feel confident in your body, and get back to being the athletic, powerful mama you are?
Sign up for Spice It Up School TODAY!
Or save >15% if you decide to invest in full
*Doors close March 15th 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.