Fierce, Not Fragile – Return to Strength Postpartum Program
Welcome, Women of Ferocity!
Fierce, Not Fragile is a 12-week, postpartum training program designed to guide new mothers as they rehab from birth and return to strength training. We are so glad you are here! Pregnancy is a beautiful and challenging experience that takes a toll on the body.
Your 12-week journey is divided into 3 phases with the intent to progressively overload your training regime while keeping in mind the specificity needed to heal, progress and strengthen a postpartum body.
Phase 1: Recovery -Weeks 1-4 Postpartum
Phase 2: Preparatory -Weeks 5-8 Postpartum
Phase 3: Return to Strength -Weeks 9-12 Postpartum
There will be a gradual progression in the intensity of the exercises that coincide with how your body is healing.The workouts are designed to be conducted at home with minimal equipment. Access to a yoga mat, dumbbells, bands, and a bench or chair will be sufficient.
Our mission is to break the stigma that pregnancy makes you fragile and instead instill in you the skills and knowledge to fiercely strengthen and heal your body.
- 12 weeks of rehab and strength training programming specific to the postpartum body, written by certified strength, conditioning, pregnancy and postnatal coaches. Reviewed and edited by physical therapist, including pelvic floor/women’s health physical therapist.
- Programming that includes: diaphragmatic breathing techniques, strength training, exercises specific to target diastasis recti and cues to maintaining the pelvic floor connection.
- Exercise modifications and progressions.
- Full movement video examples.
- Diastasis recti education and self measurement chart and instructions.
- Information on warning signs of pelvic organ prolapse.
- Incontinence and tearing information.
Meet Your Creators
Coaches Amber and Jenny have been friends since the 3rd grade if you can believe it! A blend of competing in soccer, friends and faith made a solid start to a friendship that would last through years of changes, travels, marriages and children.
Amber graduated with a Bachelor’s degree in Dental Hygiene in 2016, and practiced in Montana for 3 years while her husband got his Doctorate degree in Physical Therapy. In 2018, Amber found out she was pregnant with their daughter Emerson and decided to plant their roots in their hometown of Wenatchee, WA. Amber and her husband are owners of Forge Physio, a physical therapy practice. They are also co-owners of Actualize Sports & Fitness, a training facility that encourages and equips athletes to actualize their purposes and potential in health, fitness and life. Amber also works as a full-time dental hygienist.
When Amber started her pregnancy journey she had years of strength training experience, but minimal knowledge on how to modify her training for pregnancy and postpartum. This was the catalyst for the creation of Fierce Not Fragile. Amber wants to give mamas the knowledge and confidence to keep their bodies strong and safe during this special and empowering stage of life. Amber is a certified pregnancy and postpartum trainer.Amber cherishes her relationships with her friends and family, and loves spending time outdoors as well as in the gym.
Jenny graduated from Montana State University-Billings (BA in Business Administration) in 2015 where she also competed as a collegiate soccer player for four years. Her final two years she was awarded All-League Honorable Mention and the Quest for Excellence Team Award her Senior year. Jenny is a certified strength and conditioning specialist by the NCSA (National Strength & Conditioning Association) and is a certified pregnancy and postpartum trainer.
Jenny lives in Wenatchee, WA and has put down her vocational and relational roots. She is a co-owner at strength training facility,
Actualize Sports & Fitness, where she offers her unique passions, strengths and experiences to athletes and fitness enthusiasts of all ages and abilities.
Passionate about spending time with her close friends and family, Jenny loves activities like baking and hiking, and using strength training to aid her competitive spirit in trail runs. Jenny has not chosen to take her journey to motherhood yet but her heart is to meet each woman in their unique experience.
abolishing the stigma of fragility.
Amber and Jenny saw a lack of education, research and clarity for women embarking on their pregnancy and postpartum journeys, especially in the fitness community.
Each woman has a different experience, so generalized advice is not fitting for all. The 6 week average of exercise clearance post birth leaves many mothers feeling as if they have been thrown to the wolves. Many mothers take the clearance date as a green light to jump back in with both feet, but do so without guided, intentional steps toward a “normal” pre birth or pre pregnancy exercise regime. Too much too soon quickly becomes too little too late. Our goal with Fierce, Not Fragile is to equip each woman with a strength training regime that will progress wisely, taking into account the specificity of how child birthing affects a woman’s body.
In this program, you will be provided with clear steps to return to a consistent strength training program. The aim is to abolish the stigma of fragility while recognizing the changes and effects of childbirth. There MUST be better resources and education for women during this time of great transition, new life has entered the world!
Thank you for your partnership to take steps on your journey back to a strength training program post birth.
You are fierce, not fragile!
Courtney James, DPT
Yellowstone Therapy Center, Physical Therapist
Cy Grimmett, DPT
Owner of Forge Physio and Co-Owner of Actualize Sports and Fitness.
Jaycie Kavon, DPT
Sheridan Memorial Hospital, Rehab Department
“As a PFPT I just want women to know that there is help out there for some of those things that no one likes to talk about. Recovery from birth can be tough, but it can also be amazing. Surround yourself with a great team and don’t be afraid to ask for help. You are never alone.” Jaycie Kavon DPT.