Feminine STRENGTH
The ultimate solution for women to build a strong, healthy physique while training in sync with her monthly cycle and unique female needs.
Weight training should be nourishing for your body!
I've been lifting for 15 years and the worst thing I ever did for my health and physique was train like a man.
Women and men should train similarly… and there are key differences to support a woman's unique biology so she can recover faster, stay motivated, support her hormones, lower her injury risk, enjoy the process, and get optimal, long-lasting results.
You'll see obvious changes in your strength, energy and physique in just 3 days a week with our unique female-oriented training system that syncs seamlessly with your cycle and feminine nature.
Can't wait to see your success!
Jess Mather, Cpt, Ltpa, Sfg, Fms, Frc
If this is on your mind, we've got you covered 💅...
💭 How can I lift weights in sync with my monthly cycle so I don't feel so drained and inconsistent?
💭 How can I support my metabolism, thyroid, adrenals, and sex hormones through the way I eat and train?
💭 How can I bring more softness, peace, and relaxation into a weight lifting practice while still being effective?
💭 How can I train in a way that minimizes my risk of injury and burnout?
💭 How can I eat in a way that isn't restrictive or mentally exhausting, but actually creates more peace with food?
💭 How can I relate to my exercise, diet and body in a way that feels nourishing instead of unhealthy?
💭 What's the best way to train and eat to ensure I'm building muscle and bone density for the next stages of my life?
💭 How can I make my training sustainable so I can lift year after year in just a few hours a week while still making progress?
💭 How can I adapt my training to make it interesting, challenging and applicable to my daily life?
💭 How can I make my training work for me and my specific needs in a female body?
We'll help you...
💅Learn to lift weights in a safe, progressive way so you don't get injured or feel stupid
💅 Be able to eat more food (including carbs!) while leaning out by supporting your metabolism and hormones
💅 Know exactly how to train in sync with your monthly cycle so we optimize results and rest
💅 Make your weight lifting sessions an enjoyable and somatic experience so you can stay consistent and stop just grinding out your reps
💅 Feel great in whatever you wear because I promise you nothing will change your physique like good progressive strength training
It's time to end the "program hopping" and get a healthy, fit body in a sustainable, "female-specific" way.
After Feminine Strength, you can expect to have:
💭 A stronger, fitter, healthier body that you feel more happy, relaxed, and confident in
💭 A sustainable nutritional strategy to hit your physique and strength goals without daily calorie counting or restriction
💭 Timeless skills in proper movement mechanics to protect yourself from injury and confidently lift weights on your own like a pro
💭 A repeatable, evidence-based training and nutrition system specific for women to maintain your results and keep building on them the rest of your life
💭 A natural motivation to stay consistent with your training as you build competence and see progress week after week
No more searching needed - you finally have a cohesive training and nutrition plan that you can trust works.
- Personalized to your unique needs, limitations and goals.
- Structured for sustainability and simplicity.
- Crafted to optimize your physique and hormones in minimal time.
- Backed by the latest research in women's health and 15+ years of experience.
No gym required. No experience required. We'll meet you exactly where you are through this transformational journey to safely get a strong, healthy, balanced body you'll be able to maintain for decades to come.
Welcome to Feminine STRENGTH.
6-Month Training Program
You'll have everything you need to train safely at home in just 3 days a week with our signature Feminine Strength training program using a few kettlebells and a couple sets of bands.
12 Educational Classes
You'll learn how to sync your training with your cycle, how to eat for hormone optimization, how to bring pleasure into your training, and more (see your class topics below!)
Monthly Private Coaching
Every month, we'll meet 1-1 for an hour to check your exercise form, answer questions, dial in your nutrition, or personalize any other parts of the Feminine Strength program for you.
Weekly Check-Ins
These check-ins allow us to track your progress while forming the habits to make lifting a natural part of your lifestyle for years to come.
Exclusive Community
You'll get access to our private community for accountability, exercise technique checks, questions, and direct access to me to ensure your success month after month.
Incredible Bonuses
Our members get free access to workshops, bonus video trainings, live Q&A sessions, bonus strength training and mobility programs, and more (check these out below!)
Class has begun! Here's what we'll cover:
01
Body Acceptance
It's easy for many women to fall into a disordered mindset with their body, fitness and food when they start working out again. We take you through key practices to help you avoid that trap and ensure your fitness is an act of self-care rather than punishment.
02
Nutrition for Hormonal Health
Does your diet support your hormones? Are you eating enough of what you need for a strong physique? You'll learn how to maximize food and nutrient intake for your unique situation to reveal better hormonal health and a healthy body without restriction.
03
Pain and Pleasure in Training
Some of your training sessions will be hard and uncomfortable. How do we bring more peace, or even pleasure, into those moments? How can we learn to love the process of lifting and doing hard things so we keep doing them? We'll explore that here.
04
Weight Training for the Female Cycle
When women sync their cycles to their training, their workouts feel better, they're more motivated, they have better energy, and a lower injury risk. This shift is a game-changer to maximize results without over-doing it.
There's more! Here's what we'll cover next:
05
Progressive Overload Training
Everybody deserves to know about the rewards of progressive overload training. This is the framework we use in your training program to maximize results in minimal time while supporting your nervous system and physique goals.
06
Pacing and Weight Selection
Knowing how to regulate the intensity and pace during your workouts is an essential skill. In this class, we'll cover how to select the right weight for your exercises and teach you tools to conserve your energy rather than deplete you.
07
Somatic Strength
It can be easy to "check out" during our training in order to push through which is how injury and burnout happens. We have to do things differently in order to stay attuned to our body and moment-to-moment needs in a session.
08
Recovery Tools and Techniques
Training is a stressor on your body by nature so you can become stronger and better. Your results aren't built in the gym... They're built when you're resting. We cover how to optimize your rest and recovery here.
Not done yet! Let's finish here:
09
Sustainability and Avoiding Injury
It's possible to lift safely without pain for the rest of your life, and with my background in physical therapy, I'll be sharing key exercises the right way so you can strengthen your body for decades to come.
10
Technique and Self-Regulation
How do you adjust an exercise for your body? Do you know how to tweak that squat just enough so it feels right? Technique is the secret to strength and safety. In this lesson, we go deeper into your exercise form.
11
Building Your Home Gym
You don't need a gym membership, or even a lot of equipment, in order to train effectively. We'll be covering how to make a great little home gym with minimal equipment and space.
12
Final Q&A and Continuation
As we finish our time together, we'll have a final Q&A for any lingering thoughts. You'll also have the opportunity to get more support after we complete so you can keep up with your progress safely and seamlessly.
Plus, you get these extra bonuses:
01
12-Month Private Group Access
Even after your 6 months with us comes to a close, you'll get a full 12 months in your private Feminine Strength Facebook Group for direct support with me, technique checks, share wins, and get new bonus resources.
02
Feminine Strength for Fat Loss Training
If your goal is to get toned and lean out, this bonus resource will breakdown step by step how to adapt your eating and training in Feminine Strength to change your physique without stressing out your body, going low carb, restricting all your favorite foods, or starving yourself.
03
Push-Up Queen Training
A super simple and crazy effective strategy to achieve your first push-up from the ground (AND your first 10 push-ups from the ground!) Depending on quickly you make it through this bonus program, you can expect to hit 10 push-ups in 6 weeks or less by training about 5 minutes a few days per week.
04
Feminine Core & Hip Workshop
This workshop is a must to take care of your spine and hips while lifting! This 2-HR follow-along workshop will give you a deep dive into how to actually stabilize your core and train your hips to get excellent results and decrease your injury risk.
05
...And More!
I'm routinely adding more bonus trainings and resources depending on the questions and feedback in the group to help tailor this program to your exact needs and desires!
Feminine STRENGTH is now open for enrollment!
NOTE: We enroll clients on a first come, first serve basis. If the program is full, we'll put you on the waiting list until we have an opening.
While traditional personal training focuses almost exclusively on workouts or generic nutrition support, we take a comprehensive approach.
Feminine Strength provides tailored strength training strategies to honor your monthly cycle, nutritional interventions that are sensitive to women with a disordered eating history, critical exercise cueing to ensure a safe, sequential training experience, and in-depth educational modules specific to our unique needs.
Meet your strength and rehab specialist:
Jess Mather, Cpt, Lpta, Sfg, FRCms, Fms, is a strength and rehab professional who helps others build a strong, healthy physique with sustainable, safe, and proven strategies. With over 14 years of experience supporting thousands of individuals from 9 to over 99, she has repeatedly witnessed the body's ability to strengthen and heal regardless of circumstance. Jess has spent the last 10 years online helping clients in over a dozen countries through private coaching, courses and group programs. Jess is also an accredited educational provider and founder of the Chronic Pain & Trauma Curriculum to teach physicians, therapists, and other health professionals how to work with chronic pain through a trauma-informed lens. She blends her background in physical therapy, trauma healing, and strength training to create a unique experience for each of her clients and students.
Are you ready to have a healthy and fit body without the depletion?
You'll get our 6-month Feminine Strength weight lifting program, direct access to your coach for up to 12 months, 6 private coaching sessions, weekly check-ins, our exclusive community, 12 signature classes, and bonus trainings catered to your specific needs as a woman.
It's time to transform your body and how you feel in just three hours a week.
Meanwhile, here's what our client are saying:
"I had always been interested in kettlebells but never knew how to do it without hurting myself. Jess has been an awesome inspiration and encourages me to take it to the next level. Things I thought I would not be able to do I am now pumping out with no issue. She helped me think about movement and eating in a whole different way. I have lost over 25 lbs since starting and have more energy and stamina throughout my day. Plus I'm finding more ways to stay active thanks to her simple but effective approach. She has really helped push my workouts and my fitness to the next level!" - Buffy W., Professional Organizer and Business Owner
"I got better aesthetic results from working with you than I did in the four years listening to the all bodybuilder advice and always feeling gassed. I'm now maximizing my rests instead of maximizing my intensity. It's been huge for me! My weight hasn't changed, but the difference between muscle mass and fat has changed drastically since I started training the way you taught me to train. I'm thrilled! I'm in and out in 40 minutes with intentional, specific movement and I go about my day. My shoulders don't hurt, my back doesn't hurt. I’m not always burned out and feeling banged up anymore.” - Elizabeth T., Acupuncturist
“As a former LMT with a PTA degree, I thought I at least had the basics down, and the rest I learned from countless articles and YouTube videos. Fast forward, the weight came off, cholesterol is beautiful so I went beast mode. Then I hit a wall.....HARD! Injuries popping up left and right. My progress stalled. I was gassed and beat up. So I decided to make the investment and started working with Jess. It has been life changing! I know that sounds a bit dramatic, but it's true. Light bulbs went off all over the place. No video, article, or gym buddy of mine has ever explained how to properly move, engage my muscles, or channel my energy properly the way she has. I highly recommend her programs! If you are like me and hit a wall, no matter how long you've been in the gym, call Jess! If you are just starting out, definitely call Jess! I wish I would have had this knowledge years ago. I would have saved myself so much pain and frustration. Thank you Jess! I sincerely appreciate you and I'm so thankful for you!"
“Working with Jess has been life-changing for me. Prior to starting, my diet was terrible, I hardly exercised, and my self-esteem was incredibly low. Jess encouraged me to make a major change in my diet, and her training program got me in better shape than I’ve been in years. I’ve lost almost 10 pounds, but the program has been about so much more than that. She’s helped me work on my mindset to understand why fitness programs haven’t worked for me in the past. She really cares about all aspects of her client’s health and fitness, and her belief in me has given me so much confidence. I cannot recommend her coaching enough."
"Jess is a great coach. She’s kind, warm, knowledgeable, sensitive and meets you where you’re at. I started working with her during the pandemic and she was a godsend. She's helped me develop strength and feel more empowered in my body and movement-- despite being newer to strength training and never having been an athlete. I’ve always felt safe and accepted when working with her. I highly recommend working with her. Thank you, Jess!"
“I started with her 3 months after I had my son. I’ve always been very active and like to stay fit, but the last few months of my pregnancy were difficult. When I decided to get back in shape, I felt like I was starting from scratch, with no clue how to rebuild my strength. Within just a couple weeks of working together, I saw very clear results, and could lift and carry my son much more easily. I now am back to running and keeping up with all the outdoor activities I’ve always enjoyed.”
Did you know? We have even more testimonials and good thoughts from our clients over HERE.
There won't ever be the "perfect" time to start your fitness journey. We start when we recognize we matter and our well-being matters.
Let's start a sustainable strength practice to finally nourish and support your body in just a few hours a week:
Have some final questions?
Will I need any equipment?
Yes! The first month will require a pack of bands for about 15 bucks on Amazon. The second and third months will require two kettlebells, typically a 15lb and a 25lb. Months 4-6 will require a 35lb and another pack of bands.
I've tried a lot of different workout programs. How is this different?
Feminine Strength is designed for your unique needs and rhythms in a female body. We prioritize sustainability and results so you can continue to get results month after month and year after year without getting depleted or burned out. In addition, you'll get plenty of live support in the Facebook group and in your private coaching sessions.
When are the workouts?
They're adaptable to your schedule! Generally, you'll be lifting three days a week on your own schedule.
When are the classes?
The 12 classes are pre-recorded and sent to you with additional resources as needed every week! You're always welcome to pop in the Facebook group after watching them to ask questions if needed.
When do we start?
If we have space, we'll enroll you immediately upon payment! You'll get access to your first month of your workouts, our exclusive community, your first weekly class, and the option to schedule your 6 private sessions.
I have arthritis/back pain/shoulder pain/hip pain/etc, will this work for me?
If you have mild pain that you're managing, you're likely still a fit for Feminine Strength. If you'd like more support with your pain, we specialize in that with a different program called Rebuilding Body.
What happens after I complete Feminine Strength?
After you complete the 6 months, we'll give you an exclusive offer to continue your training!
How many hours per week will this take me?
About 3 hours/week.
How long are the workouts?
The workouts will take you about 1hr each session, 3 days a week, but they can also be modified to your schedule and needs.
Are we going to be doing workout classes together?
Everybody will be doing their workouts on their own by following our specific exercise videos, while the coaching sessions are used to refine your technique!
Will I lose weight?
If that's your goal, yes! We cover how to map out your nutrition to maximize metabolic and hormonal health for a better body composition.
Will I put on muscle?
Yes! You should start to see visible changes within the first 4-6 weeks.
Can I do other workouts or activities with this?
Yes! We recommend doing "parasympathetic" cardio, or movement that makes you feel good (there are many reasons for this!)
What if this is too easy for me?
While this is suitable for beginners, we give a wide range of difficulties to adjust it to your abilities! Most clients report this type of training is just as mentally challenging as it is physically because we're slowing everything down and helping you learn a new way of sensing and moving in your body. It's easy to whiz through or "half-ass" exercises where we just go through the motions to "get them done". In this work, everything is intentional with high levels of attunement, focus and self-awareness.
What if this is too hard for me?
We can always modify the training for you, but we program Fem Strength specifically for safe progression!
What results can I expect once I'm done?
You can expect significant body composition changes (even if your weight stays the same!) with more muscle and less body fat. You will know how to lift safely, how to train according to your monthly cycle, and how to eat to lose weight or build muscle without restriction. You'll have solid habits to continue training for life in a sustainable way. This training will build full body stability, mobility, and flexibility in your core, shoulders, hips, knees, feet, spine, hips, elbows and wrists. You'll improve your body awareness, grace, balance, and posture.
Can I repeat Feminine Strength once I'm done?
You could!
How do I sign-up?
You can apply to enroll in Feminine Strength by filling out an intake form and booking a call HERE to get started!
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