Supporting all women to regain functional integrity through developmental strength training and nutrition
At Integrated Bodies, we have created this program to empower women and to help them change the way they feel about themselves and their bodies after pregnancy and beyond.
Pregnancy and Postpartum can be a challenging yet an incredible experience in your life and we believe every woman can go through different experiences from one pregnancy even to the next.
We understand that everyone has their own values, priorities, goals and physical capability therefore our Strong(her) Individualised Coaching Program is the ultimate program to cater for all women going through their postpartum stages.
Strong(Her) Strength Program
A developmental thread-based strength, mobility and trunk stability program that is competency-based and rewards effort, practice, and achievement. The program will educate the participants how to effectively coordinate movement through fundamental movement patterns.
The program consists of 2 x face to face sessions per week that will involve all elements of human development. These sessions are broken into 2 main strength days. Strength Days 1 & 2 will focus on traditional strength development components whilst combining mobility, breath retraining and trunk stability exercises to help develop intra-abdominal pressure and optimal breathing mechanics.
All sessions will involve a warm up incorporating myofascial release, mobility, and activation, followed by three training complexes that are designed to improve strength, mobility, stability and reduce injury risk.
The program involves Individual programming updating based on participants movement competencies using our thread-based training system. Essentially, each participant begins on level 1 Exercise Threads for each complex when they start the program. Progression for each exercise thread will be earn through achievement, consistency, and hard work.
Strong(Her) Skill-Based Nutrition Program
Good nutrition is not just about the food we eat. Our daily habits and environment shape our food choices and eating behaviours. We all live busy and rushed lifestyles not being able to find the time to do the things we enjoy or the things that we know that will help us feel happier and healthier. There is no need for crazy food restrictions, count calories or weigh your food for the rest of your life. By learning and developing our 10 x Key Principles, you will learn how to control your energy balance the sustainable way.
The Strong(Her) Nutrition Program is skill-based. This means instead of providing you with a strict meal plan telling you what to eat, what you can’t eat, when to eat and how much to eat, we teach you the fundamental skills that you can learn and apply to develop healthy eating behaviours and a healthy environment that helps you make better food choices.
The Strong(Her) Skill-Based Program will consist of a total of 10 Weeks of Nutrition Skill Practice. You will first need to schedule your Initial Consultation with Jorja which will cover a health screening, nutrition questionnaire, program overview and your outcome goal, then you will learn your first principle and create an action plan for your first week of skill practice.
You will spend a total of 1 Week practicing each principle whilst monitoring your progress and collecting data in your Program Book. At the end of each week of skill practice, you will schedule in your Follow Up Appointment to review your week with Jorja, learn your next principle and create an action plan to continue on with your next Principle.
10 x Key Skill-Based Principles that your will learn and develop:
1. Eat 3 Meals Per Day
2. Eat Protein with Every Meal
3. Eat Dietary Fat with Every Meal
4. Include Vegetables with Meals
5. Eat Mostly Unprocessed Foods
6. Eat when Hungry, stop when Satisfied
7. Eat Slowly and Mindfully
8. Keep Hydrated
9. Get Enough Quality Sleep
10. Move Daily
How do I get started?
Book in Online or Call Today!
60 Minute / First Initial Nutrition Consultation - What’s Involved?
Health Screening & Nutrition Questionnaire
Receive Your 10 x Week Nutrition Program Book
Discuss 10 x Key Skill-Based Principles
What you will accomplish at the end of the program
Schedule your Weekly Follow Up Appointments with your coach
Discuss and create an action plan for 1st Key Principle
Apply and Practice
30 Minute / Follow Up Nutrition Consultation - What’s Involved?
Weekly Principle Review
Discuss and learn your next Principle
Create an Action Plan
Apply and Practice
What will I accomplish by the end of the program?
After you have completed your 10 x Week Program, you will have learnt and developed the skills required to take control of your daily food choices and behaviours and build a base of healthy sustainable habits for a lifetime.
Strong(Her) Personal Training Services:
Strong(Her) Strength Training: (60 Minute Sessions)
All Personal Training Sessions are located at Integrated Bodies Gym
One on One - $70.00 Per Session
2 x People - $45.00 Each / Per Session
3 x People - $33.50 Each / Per Session
4 x People - $27.50 Each / Per Session
5 x People - $24.00 Each / Per Session
Strong(Her) Group Training Services:
Strong(Her) Strength Training Program: (60 Minute Sessions)
All Group Training Sessions are located at Integrated Bodies Gym
Tuesday’s and Thursday’s 9.00am to 10.00am (Class Bookings Essential)
$15.00 Per Session (Paid Prior to Session Via Eftpos)
Strong(Her) Nutrition Services:
Strong(Her) Skill-Based Nutrition Program (10 x Week Nutrition Practice)
All nutrition consultation are located at Integrated Bodies Gym
Includes your 10 x Week Skill-Based Nutrition Book
First Initial Nutrition Consultation (Min. 60 Minute Appointment) - $75.00
Weekly Follow-Up Nutrition Consultation (Min. 30 Minute Appointment) - $45.00
One Off Nutrition Consultation
All nutrition consultation are located at Integrated Bodies Gym
Min. 60 Minute Appointment - One Off Payment of $65.00
Please fill out the Initial Intake Form or book in your Training Session below
Strong(Her) Individualised Coaching FAQ
How is the Strong(her) Program individualised for everyone?
We offer a first initial neuromuscular assessment using Neuro Kinetic Therapy (NKT). This assess any neurological motor control dysfunction that may have developed during your pregnancy that can potentially cause issues years on.
We can assess pelvic ligaments, scars (especially scars from C-Sections), eye movement, hyoid and cranial dysfunction, myofascial dysfunction and muscles to muscle relationships especially those whom play a role with inter-abdominal pressure development and trunk stability. Once we understand what dysfunction is present we can implement corrective strategies in with your strength program.
After your first screening session, we will then schedule your first training session of the Strong(her) Program.
It’s been several years past my previous pregnancy, is it ever too late?
It’s never too late to start the Strong(her) Individualised Coaching Program. Even if your 2,3,5,10+ post-natal pregnancy chasing around your kids or the grandkids, the program will help you feel strong, confident and empowered for a life time.
I haven’t had my first child yet, but can I still join the program?
Absolutely! The program is designed for all women looking to improve or regain their strength and general fitness.
When are the sessions run?
We have times slots available from 7.30am to 2.30pm Monday to Friday as well as Saturday mornings. Strength Day 1 and Strength 2 can be scheduled across the week to suit your availability.
Where is Integrated Bodies located?
In the Mackay Show Grounds in Shed P4. We are the first shed on the left as you drive in from Milton Street entrance.
What ages do we cater for?
There is no limit on ages. The Strong(her) Individualised Coaching Program is designed to cater for all women looking to improve or regain strength and function in the body. Essentially, when you begin the program you will start on level 1 exercises. From there on progression is earn't through movement competency and and achievement.
How long are the sessions?
60 minutes per session
How long is the program?
The program is an all year round program designed to improve your strength and functionality for a life time and thrive in every day activities, not to leave you battered and bruised.
What do I need to bring to the sessions?
A water bottle, towel and suitable clothing to exercise in without restriction.
How much does it cost?
The program is a 4 week minimum commitment
Each session is an investment of $70 per session ($140 for 2 x sessions per week)
How do I pay for the program?
Via weekly direct debit payments using ezi-debit or payment via eftpos upfront before your first coaching session.
Am I locked into a contract?
No, we don’t do contracts.
What happens if I have injuries, can I still train?
The program is designed to cater for all individual needs. Exercises can be modified to suit your physical ability.
Do I have to be fit to start the program?
The program is designed to cater for all physical capabilities no matter how strong or fit you are.
Will this program help me get the body of a bikini model in 8 weeks?
The program is not a recipe for a 6 pack of abs. We have designed the Strong(her) Individualised Coaching Program to help you improve your strength and functionality in the body. Although, improving your nutritional habits will certainly complement your training and body composition (muscle vs. fat ratio) goals. Jorja is a Precision Nutrition Level 1 Certified Coach that can help improve your daily lifestyle and nutritional habits.