Pregnancy Power
An all-in-one prenatal program for moms who want to prepare their body, mind, and pelvic floor for an easier birth and faster postpartum recovery.
You’re expecting a baby…Congratulations!
A new pregnancy can bring on lots of excitement but also worry…
New challenges like a body that’s constantly changing & growing, aches and pains, and peeing a little when you sneeze is all new to you.
It’s so easy to start feeling overwhelmed and not really know how to best support your body in this chapter.
So you find yourself googling for answers…
What exercises are safe and unsafe during pregnancy?
How can I prevent diastasis recti?
How can I achieve an easier and faster birth?
Is peeing every time I sneeze my new normal?
How can I prevent tearing during birth?
Mama, STOP searching the internet for answers.
You can feel prepared and confident for your birth AND minimize your risk of diastasis recti and pelvic floor dysfunctions with the Pregnancy Power program.
Inside this comprehensive prenatal program you will find:
- Education on your pregnant body, your core and pelvic floor, and common physical changes during pregnancy
- Whole-Body Strength + Birth Prep Focused Workouts for your whole pregnancy
- Birth Preparation Exercises that will get your core, pelvis, and pelvic floor ready for an easier birth and postpartum
- Information on Labor & Birth Positions, Pushing, and Breathing
- Mental Preparation Exercises to help you stay calm and in control during labor
I’m so glad I worked out throughout my pregnancy to stay strong for labor! My OB was so impressed with my pushing and he was out after only 20 minutes of pushing! Thanks for all the support!
Welcome to:
A holistic prenatal program that takes into consideration the mind, body, and pelvic floor to achieve an easier birth and faster postpartum recovery.
No more guessing what exercises are safe or unsafe
No more worrying about diastasis recti or making it worse
No more wondering how to best prepare your body, including your pelvic floor for an easier birth and postpartum
No more worrying about leaking, prolapse, or tearing during birth
Pregnancy Power will teach you everything you need to know to achieve a positive birth and postpartum experience.
The 6 Pillars of the Pregnancy Power Program:
With Pregnancy Power you will:
1. Learn about your changing body, its special considerations, and how to work WITH it to achieve a better birth experience.
2. Build awareness and create space in your pelvis to facilitate the birth process.
3. Decrease common pregnancy aches and pains and feel good throughout your pregnancy.
4. Minimize your risk of diastasis recti, get rid of leaking, and speed up your postpartum recovery.
5. Master how to relax your pelvic floor muscles throughout pregnancy to prepare your pelvic floor for a faster pushing phase.
6. Train your body to stay strong throughout pregnancy and have more stamina during labor.
I did your PP program during my last pregnancy and really felt I was able to really relax my pelvic floor during birth. I really think this was the main skill I used that helped encourage baby to come out! I did a few other online courses to prepare, but truly, I feel like what I learned and practiced through your course in the months leading up to birth are really what made the biggest difference. You really helped me get in tune with my pelvic floor and be able to physically relax everything in that region as my baby girl was making her way out.
HI, MAMA-TO-BE!
I’m Julie Leonard, mom to 3 kids, founder of Strong Body Strong Mama, and an expert in Pre and Postnatal Fitness. My Master’s degree in Exercise Science, specialized training in core and pelvic health, Prenatal and Postnatal Fitness Certification, and personal experience as a mom of 3 make me the ideal person to coach you throughout your pregnancy journey.
When my first birth ended in a traumatic emergency c-section, I swore I would do everything in my power to never experience something like it again. I started educating myself more about physiological birth and using mental and physical preparation that lead me to achieve 2 healing and empowering vaginal births after cesarean (VBACs). I then made it my mission to help moms like you achieve better birth experiences.
There is more to preparing for birth than fitness. Education about your body, pregnancy, AND your core & pelvic floor is crucial to help you achieve an easier birth and postpartum recovery.
I am here to support the WHOLE you as you prepare for the arrival of your little one.
Here for you,
Julie
Inside Pregnancy Power, you will find:
PREGNANCY WORKOUTS
Strength and Birth Prep Focused Workouts for your whole pregnancy. Follow-along videos or watch the individual exercises to help you build key muscles for birth & motherhood.
BIRTH PREPARATION
Pushing and breathing techniques for labor to reduce your risk of tearing & injuries. Fill your toolbox with tools to cope in labor and ways to make your birth more efficient.
PELVIC FLOOR EXERCISES
Pelvic floor exercises that will help prep your pelvic floor for an easier birth and reduce your risk of tearing.
EDUCATIONAL VIDEO SERIES
Educational videos on breathing, posture, your pelvic floor, diastasis recti, and common pregnancy discomforts to help you thrive during pregnancy.
CORE STRENGTHENING EXERCISES
Safe pregnancy core exercises to strengthen your core and minimize your risk of diastasis recti.
EASY TO FOLLOW WORKOUTS
Printable workout sheets (accessible through your phone, tablet or computer) that are well organized & located in a member’s only portal.
AMAZING EXTRAS
Interviews with experts in the pregnancy and birth field, useful handouts to enhance your pregnancy experience, and more!
LIFETIME ACCESS
Pregnancy Power is yours forever! Lifetime access to the entire program so you can revisit it again at anytime .
“You really helped me understand how to push the breath down. I really can’t thank you enough for your help. Truly life changing.”
Who is Pregnancy Power For?
- Expecting moms who want to strengthen their core safely during pregnancy and prepare their pelvic floor for birth
- Expecting moms in their first, second, or third trimester who want to prep their mind AND body for an easier birth and faster postpartum recovery
- Expecting moms who want to reduce their risk of tearing, diastasis recti, or leaking
- Expecting moms who want to stay active throughout their pregnancy and support their changing body
- Expecting moms who want to feel empowered and confident throughout their pregnancy and birth
- Expecting moms who want to stay strong and feel good throughout their pregnancy
The whole process was sooo much easier and less scary than I thought and even magical and I would say a little bit fun :). I only pushed (on my sides! :)) for about half an hour. All of the doctors, nurses and my doula remarked on how awesome my pushing and breathing was and what an amazing birth it was, especially for a first time mama. I’m so glad I practiced all the things you helped me with. I know it’s such a big part of what made for so much ease in this process. Thank you for helping me prep so well and helping make my birth experience such a positive and beautiful one!
Pregnancy Power
An all-in-one prenatal program that takes into consideration your mind, body, and pelvic floor to prepare for a positive birth and postpartum experience.
Our unique approach combines:
Core & Pelvic Floor Education + Exercises
Safe Strength-Training For Pregnancy
Mobility Exercises
Mental Preparation + Labor Tools
Pushing & Breathing Techniques
- You DON’T have to worry about pushing-you can purposely stay connected to the right muscles to push more effectively during birth.
- You DON’T have to assume leaking urine is normal during pregnancy-you can purposely train your deep core to support you throughout pregnancy and postpartum.
- You DON’T have to deal with low back pain, hip pain, or other pregnancy discomforts-you can intentionally strengthen your body and improve your posture to support your changing body.
- You DON’T have to be fearful of diastasis recti-you can minimize ab separation be doing the right exercises.
Pregnancy Power has everything you need to achieve a positive birth and postpartum experience.
You deserve the best transition into motherhood.
Start preparing intentionally TODAY.
Here for you,
Julie
Frequently Asked Questions
How does the Pregnancy Power program work?
All the content of the Pregnancy Power program can be found online in a member’s only portal on Strong Body Strong Mama’s website. The content is well organized in a portal and easy to follow. There are pregnancy and birth preparation educational videos, 6 levels of Strength + Birth Prep Focused Workouts (including follow-along videos) as well as some amazing extras. There is a program layout sheet to help you determine what workout level you should be working on depending on where you are at in your pregnancy.
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Start your journey to an empowering pregnancy and birth!
What will I gain from this program?
We’re so glad you asked! SO MUCH GOOD STUFF! This program will educate you on your changing body and its special considerations so you can thrive during pregnancy without nagging aches and pains, leaking, or core weakness. The workouts will help you feel strong and confident throughout your pregnancy and the educational content will help you prepare for an easier birth and postpartum. The combination of the mental and physical preparation as well as all the knowledge that you will gain will help you achieve a positive birth and postpartum recovery.
When should I start the program?
You can start the Pregnancy Power program at any time during your pregnancy! It is never too early neither too late to start connecting to your body and building a strong foundation from the inside out. The program layout sheet gives you a workout plan between 12 weeks and 40 weeks of pregnancy. If you are nearing the end of your pregnancy, you might want to consider purchasing my postpartum program Fourth Trimester Restore instead to help you rehab your body as soon as baby is here!
How long are the workouts?
Once you are familiar with the breathing and engagement techniques (the Deep Core Connection Method), the workouts should take you between 30-45 minutes. The Strength Workouts are a little bit longer and the Birth Prep Workouts are a little bit shorter. There are also follow-along circuits that are between 10-15 minutes long. The mobility/release sections are between 5-15 minutes long.
How many workouts per week do I get?
There are 6 levels of workouts. Each level includes 1 Strength Workout and 1 Birth Prep Workout. We recommend that you practice each workout between 1-2 times a week for a total of 2-4 workouts a week. The program layout sheet will help you determine how many weeks you will spend at each level depending on where you are at in your pregnancy.
What equipment do I need?
All you need is a medium sized ball (a child’s ball will work fine), a resistance band (medium strength), and some dumbbells. For the release exercises, a therapy ball (or tennis ball), foam roller (or a rolled up yoga mat), and a strap (or pair of tights) can be useful. Some of the advanced version of the exercises use a mini band and a kettlebell but these items are definitely not required. Most exercises only require your body weight. You can also be creative and use household items.
How long will I have access to the program?
Forever! As long as the program is offered, you will get lifetime access to the program! You can revisit the program at anytime or if you are expecting again in the future!
Can I still do this program if I have diastasis recti?
Absolutely! Julie is an expert in diastasis recti and the program was designed to help you minimize your risk of DRA. All the techniques and exercises used in the program are diastasis recti safe and will help you manage intra-abdominal pressure better. There are modifications suggested if you feel like you need to modify. There is also educational content about diastasis recti in the Powerful Foundation Section to learn more about it and how to start healing it.
My provider told me to just continue my regular activities. Why do I need this program?
So many changes are happening as you are growing a human being. From physical to emotional to hormonal changes, your changing body has special considerations. Julie is a Prenatal Fitness Expert and has put together a program to help you train specifically for the demands of birth and motherhood. Just continuing your regular activities will not help you minimize diastasis recti, leaking, or train the specific muscles used in the birthing process. Having a specific prenatal fitness program created by a Prenatal and Postnatal professional will help you best prepare for birth and postpartum.
I am out of shape and haven't worked out in months. Can I still do this program?
YES! Pregnancy Power is the perfect program to help you build the strength for labor, birth, and motherhood! There are lots of modifications offered in the program. Make sure to listen to your body and slow down when needed (after you learn what to listen for in the educational videos!). The workouts are well balanced between breathing exercises, strength circuits, and mobility/release work. You will feel energized and refreshed after finishing the workouts!
Do I need to be cleared by my doctor to start the program?
It is always recommended that you check with your Health Care Provider prior to starting an exercise program. Having said that, it is usually safe for most expecting moms to start a fitness routine during pregnancy. In fact, physical activity is encouraged during pregnancy because of all its benefits!
What's your refund policy?
There is a 7-day money back guarantee. You can request a refund if you are not satisfied with the program within 7 days and receive a full refund. However, please understand that you will also be taken out of the membership portal should you decide it’s not for you. No refunds will be granted after 7 days.
Who do I contact if I still have questions?
You can contact Julie at julie@strongbodystrongmama.com if you have any questions about the program.
© 2024 Julie Leonard | All Rights Reserved | Disclaimer: The content provided in the Pregnancy Power product is for informational purposes only. The content provided in the Pregnancy Power 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 service 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 Pregnancy Power product and/or any recommendations made in the product.