FIT for Women
What if you could get back to lifting without worrying about destroying your abs and vag?
Just because you have prolapse, diastasis, or pee your pants doesn't mean you have to put away the weights.
Starting at $97
Your body was made to lift heavy - despite what Dr. Google told you.
It's possible to get back to the lifting that you love without wasting hours trying to piece together safe programming (because you don't know how and would prefer not to anyway).
"In other programs I was left piecing them together with more strength training or seeking accessory work to support a strength training program. This program checked all the boxes for me and I don't feel like I need to do additional work on the side."
You don't have to settle for basic or boring workouts. If you're feeling like...
Missing the barbell and strength movements that you loved doing pre-pregnancy or pre-diagnosis
You've tried other programs with hopes of getting back to a body you feel good in, but nothing has worked
You want to lift heavy or not at all. Those other "pelvic floor safe" programs are way too basic. You've done your time in rehab - now it's time to make gainz.
Tired of having to modify strength programs and then still having to add mobility and pelvic floor work on too. You don't have the time or energy for that.
You're not looking for a pelvic floor "safe" program. You're looking for a lifting program that fits your pelvic floor - aka those muscles that support your bladder and vagina -
(and your LIFE).
I know it may feel like you'll be stuck in this place forever, but what if I told you that you could...
Not fear your symptoms returning
Get back to the barbell and feel like yourself again
Make real progress in your strength without pain, peeing, or increased pelvic symptoms
Have a program you can trust that understands your pelvic floor needs, so you aren't wasting your time piecing together other offers anymore.
Work on your vagina at the same time as your backsquat.
Build strength and mobility as you learn to trust your body again
Hi friend! You can totally do it all.
a year long progressive strength training program (PLUS mobility, core, and pelvic floor training) with exclusive access to The Pelvic Lab, a growing collection of resources to learn while you train.
the strong woman - the lifter, former CrossFitter, and barbell lover
feel the strength and freedom that lifting and moving your body gave your pre-diagnosis self. (Enjoy lifting again without worrying about your vagina!)
Hi! I'm Casey
a strength coach for your abs and vag! That means I help you return to lifting again without having to worry about things like prolapse, diastasis recti, peeing your pants, or pelvic pain.
I'm also a mom of 3 rowdy boys, keeper of 6 chickens, and collector of indoor plants.
I've been where you are. In fact, it's exactly why I created FIT for Women in the first place. Having kids and dealing with a pelvic floor disorder has put a major damper on your strength training. You quit the barbell and dove headfirst into rehab or maybe nothing at all. But now you're ready for more from your workouts. Problem is, you're scared of ruining all the progress you've made so far or making your symptoms even worse than you think they are now. But you need to lift again, so you need to figure out how to make it happen. You've been modifying strength programs and combining multiple accessory, mobility, and pelvic floor programs just to give yourself a taste of the barbell again.
Let me be the first to tell you - it doesn't have to be that way. You can have everything you need in one program. You can enjoy lifting again without worrying about your pelvic floor. FIT for Women can make that happen.
Enjoy lifting again!
"As a lifelong fitness enthusiast, I have spent a lot of time in gyms and studios. But the experience I had with Casey and Two Peas Wellness is BY FAR ONE OF THE BEST I'VE HAD. She embraces and encourages ALL women. No matter where you are at on your fitness journey, Casey's knowledge of fitness and the female body will ensure you get a great workout that leaves you feeling empowered and in tune with your body."
2x/week check-ins from me in True Coach and access to True Coach messaging where you can ask questions and feel supported in your journey. You're not in this alone!
TRUST IN THE PROCESS
Intentional programming with detailed video demos for every movement so you can know what you're supposed to be doing instead of having to guess.
LEARN ABOUT YOUR BODY
Exclusive access to The Pelvic Lab - a growing collection of resources for you to learn while you train. You can find everything from pregnancy and equipment modifications to all things core and pelvic floor.
FIT FOR WOMEN
For the lifter who...
you've worked with a PFPT or done 1:1 with a trainer to better understand what your body needs
you have your symptoms under control (for now) and you're ready for more from your workout
3 full workouts per week (full body with an emphasis on either hinge, squat, or press)
strength, mobility, core, pelvic floor, and accessory work included
$97 PER MONTH
FIT FOR WOMEN PLUS
For the lifter who...
you pee your pants when you lift, jump, or run
you're early postpartum (<9mo)
recently diagnosed with prolapse or still have major prolapse symptoms
you have diastasis and struggle with coning
3 full workouts per week (full body with an emphasis on either hinge, squat, or press)
strength, mobility, core, pelvic floor, and accessory work included + additional core and pelvic floor work & progressions to help you navigate symptoms
$127 PER MONTH
"I didn't think I could make progress with a 3 day a week program or in less than an hour at the gym. Previously I would have been spending A LOT more time in the gym or I would not have seen progress."
WHAT YOU GET
(included in both FFW and FFW+)
3 FULL WORKOUTS PER WEEK DELIVERED IN THE TRUE COACH APP. APPROX 45 MIN EACH WITH STRENGTH, MOBILITY, CORE, PELVIC FLOOR, AND ACCESSORY WORK INCLUDED
EXERCISE VIDEO DEMOS FOR EACH MOVEMENT
2X/WEEK CHECK-INS WITH COMMENTS AND SUGGESTIONS FROM ME RIGHT IN THE TRUE COACH APP
ACCESS TO A MESSAGE FUNCTION WITHIN THE APP TO ASK QUESTIONS AND RECEIVE SUPPORT
EXCLUSIVE ACCESS TO THE PELVIC LAB - A GROWING COLLECTION OF RESOURCES ON A VARIETY OF WOMEN'S HEALTH AND FITNESS TOPICS
Easily see all of your upcoming workouts for the month or send me a question with the message function right on the home page.
Video demos, reps, sets, and rest periods for all lifts and workouts. PLUS mods for when you don't have access to a barbell.
Targeted accessory exercises and pelvic floor relaxation built in to EVERY workout. What you need when you need it.
Way to crush the workout friend!!!
STARTING AT $97 PER MONTH
LET'S TALK EQUIPMENT:
you need access to:
set of dumbbells
box or bench for step-ups
preferred but can be modified:
pull-up bar/ TRX system/ or rings
sandbag or weight pack
wall ball or slam ball
barbell and plates
multiple sets of dumbbells
HOW IT WORKS...
sign up when enrollment is open (just a few times a year)
recurring payments on the date you paid
email from me with program details and contact info
setup your account in True Coach
get STARTED - new workouts delivered at the beginning of each month in FFW or every 4 weeks in FFW+
Program not working for you? OK. Cancel anytime free of charge (no refunds). No fees, no waiting period - do what works for you.
get exclusive access to
$197 value for FREE when you enroll in FFW or FFW+
a growing collection of resources for you learn while you train. You can find videos, PDFs, and guides on:
training around your cycle
bracing and your pelvic floor
tempo - the how, when, & why
choosing the correct weight
the core and pelvic floor
how to pick your squat stance
WHAT PEOPLE SAY
"The additional mobility has been great!...It's definitely helped me to be more intentional about it"
"FIT for Women has allowed me to have time to gain strength and mobility without sacrificing my time elsewhere. The workouts are efficient and effective and especially great for the busy mom!"
"This is the first time in a long time I've been excited to go to the gym!"
FREQUENTLY ASKED QUESTIONS
IS THERE A START AND END DATE?
Once you sign up and pay, expect an email from me within 48 business hours explaining everything. You'll also receive an email invite from True Coach. Once you accept, you'll see your workouts for the current month. New workouts for FFW are assigned at the beginning of each month. Workouts for FFW+ start on week 1 day 1 and are delivered every 4 weeks.
HOW LONG CAN EXPECT TO BE IN THE GYM?
Approximately 45 minutes. That includes your warm up, mobility, strength, workout, accessory work, and cool down. We want you getting the most out of your time in the workout so you can enjoy your life outside the gym.
WHAT IF I NEED TO CANCEL?
Go for it. Just send me an email. I know things happen and circumstances change. Just let me know and I'll cancel your subscription on the back end of the third party payment company within 24 business hours. No refunds available.
WHAT IF I WANT TO MOVE BETWEEN FFW AND FFW+?
Due to the nature of programming and program delivery, you can't jump back and forth between FFW and FFW+. However, I understand that symptoms and programming needs may change with time. If you're in FFW+ and your symptoms greatly improve, you can stick with it since it's working or you can stop your FFW+ membership at the end of your billing cycle and enroll in FFW. If you're in FFW and realize you need more core and pelvic floor support, you can stop your FFW membership at the end of your billing cycle and enroll in FFW+. If you're wanting to change your enrollment, email us at at least 48 business hours prior to the end of your current billing cycle so we can assist you in making the switch.
WHAT IF I HAVE QUESTIONS WHILE GOING THROUGH THE WORKOUTS?
Simply ask the question inside True Coach. I don't give you specific modifications, video analysis, or injury progressions inside of FIT for Women (that's a 1:1 service), but I do comment on your workouts each week (as long as you are logging them) and am available for general questions and clarification inside the app.
DO I NEED EXPERIENCE WITH STRENGTH TRAINING?
Nope. While we will be working with weights, all movements are explained in detail in the video demos PLUS everything is easily modified to meet your needs and abilities. However, if you're struggling with the main movement patterns, I would suggest scheduling a consultation to review.
WHEN DOES MY PAYMENT COME OUT?
Every month a reoccurring payment will come out on the same date you signed up (sign up on the 12th, that's your payment date. Sign up on the 31st, that, or the last day of the month is your payment date).
DO YOU LOOK AT VIDEOS OF MY MOVEMENTS AND CORRECT MY FORM IN FIT FOR WOMEN?
No. FIT for Women does not include personal video analysis or individual adjustments to the workout. That service is only for one-on-one clients.
IS FIT FOR WOMEN APPROPRIATE DURING PREGNANCY?
It can be. During pregnancy, it is much more important that you are paying attention to HOW you're doing the exercises and how you're breathing and that you have a good awareness of your body and what signs and symptoms you should be aware of. Pregnancy Basics, a Core and Pelvic Floor Basics for Lifters guide teaches you exactly that. Purchase the guide at a discount after you join FIT for Women.
IS FIT FOR WOMEN APPROPRIATE DURING POSTPARTUM?
If you are within 9 months postpartum and making your return to exercise, I recommend starting with FIT for Women Plus to make sure you maximize your recovery and have an intentional return to fitness. The extra focus on core and pelvic floor health will help your long term recovery, body composition, and athletic performance.
CAN I DO FIT FOR WOMEN IF I HAVE DIASTASIS, PROLAPSE, OR INCONTINENCE?
It depends. Are you currently working with or been discharged from a PFPT? Do you know how to make necessary adjustments for your body? If yes, FIT for Women is a good fit for you. If you still struggle with symptoms, I recommend starting with FIT for Women Plus or possibly 1:1 training depending on the severity of your symptoms. We can help you be comfortable and confident in your body again where you will be able to make any necessary adjustments for yourself.