STRONG(her) Strength Program  

“Every mother has the right to feel strong, confident and empowered”

Helping all women to regain functional integrity through womens specific developmental strength training

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 Post-Natal Strength Program is the ultimate individualised program to cater for all women going through their postpartum stages.  

What does the Strong(her) Strength Program include? 

  • Initial, then fortnightly or monthly neuromuscular assessment using Neuorkinetic Therapy (NKT). This assessment is vital to assess any neurological motor control dysfunction that may have development during your pregnancy.

    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.

  • 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 ideally 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 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 program 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.

  • Education around health, wellness, and habit formation, as well as character development and skills that participants will learn will take forward in their lives! 

Strong(Her) Strength Program FAQ 

How is the Strong(her) Strength 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) Strength Program.

Is too late to start my post-natal strength program if it’s been several years past my previous pregnancy? 

It’s never too late to start the Strong(her) 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) 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? 

Each session is a commitment of $70 per session (2 x sessions per week) 

How do I pay for the program?

Via direct debit using ezi-debit or payment via eftpos after your 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) 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. 

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