The truth is...

Most women are trying their best with fitness plans that were never built for their bodies.

And they feel it.

❌ Forcing that hard workout while bleeding or exhausted.

❌ Another restrictive diet to drop the weight one last time.

❌ Fighting yourself to drive to the too-loud, too-bright gym again.

❌ That guilt when you don't workout. The self-loathing.

❌ Still not seeing the results you want and only blaming it on yourself.

We do not thrive with guilt and force.

We thrive with care and attunement.

It's clear that strength training is a non-negotiable for women. For your bones. Your metabolism. The aging process.

THE HUMBLING STATS:

🍑 We lose up to 20% of bone mass in the first 5-7 years after menopause.

🍑 Bone density and muscle mass decrease by 1% every year after 30 without weight training.

🍑 Women tend to gain 1-2 pounds of fat every year after 30 without strength training.

A study of 4,800 people found those who lift had a lower biological age, suggesting weight training can take eight years off your body.

And lastly, we all know nothing will change your physique like a smart weight lifting program 😉.

❌ Endless HIIT.

✅ This can be hormonal hell for the wrong women, leaving you feeling gassed and beat up.

❌ Random workouts.

✅ Doing a few squats or push-ups here and there won't build muscle and a fit physique. We need a strategic plan.

❌ Pilates, yoga, or dance.

✅ These can be great compliments to a strength training practice, but they do not replace one.

❌ "Pump and tone" classes.

✅ We need you to lift progressively in a sequential way for real results.

❌ CrossFit or other intense strength + conditioning programs.

✅ This is how most women get injured and burned out since they don't have the correct pace, exercises, programming, or volume.

❌ Local personal trainers.

✅ Other trainers don't have the experience or insights to help their female clients work with their physiology while reducing injury risk.

1️⃣ "Female-oriented" progressive overload training 2-3x/week.

✅ Our evidence-based strategy to build strength while syncing your training with your cycle. You need a progressive plan with the right exercises at the right doses with the right intensities.

2️⃣ "Parasympathetic" cardio.

✅ Instead of crazy spin classes, endless HIIT, or exhausting runs to get a lean physique, we prioritize movement that is restful, low stress and kind to our nervous system.

3️⃣ Nutrition for metabolic + hormonal health.

✅ Muscle gain and fat loss are hormonal events, so we need to support a healthy hormonal environment by eating enough calories and carbs (yes, even if your goal is fat loss!)

PART 1:

The 9 Essential "Therapeutic Strength" Moves for Women

✅ Clear coaching in the essential movements (no equipment) to safely build strength, protect joints, and stay consistent for decades to come

✅ Progress without flaring an old injury (or creating a new one) so you stop getting derailed

✅ Stop guessing in your workouts and know with certainty you're training in a way that's smart and sequential

✅ The hidden cues most women miss that make reps safer and more effective while building confidence instead of confusion

PART 2:

Structuring Your Progressive Overload Training Plan

✅ How to adopt a structured training plan (at home!) that ensures you see measurable results month after month

✅ How to plug your 9 moves into a plan that flexes with your cycle, energy, and schedule so training becomes consistent and sustainable

✅ The simple “minimal dose” method that saves hours each week while still delivering strength and physique changes

✅ How to stop wondering if you’re “doing enough” and have total confidence that your plan works

BONUS 1:

Feminine Strength for Fat Loss

✅ A step-by-step resource to apply the Feminine Strength method for fat loss without crash diets, endless cardio, or metabolic stress

✅ Why most women’s fat loss attempts fail (hint: they tank their hormones, energy, or muscle mass...) and how this approach does the opposite

✅ How to predictably see the scale move and feel good in your body without giving up your favorite foods or stepping inside a gym

✅ The research-backed method to fat loss that actually lasts while protecting your hormonal and metabolic health (it's not low-carb and low-calorie...)

💪 Strong Pain-Free Movement

Her chiro fired her: “My chiropractor said I don't have to see her anymore because everything looks good now. This is amazing and something I totally didn't expect!”

No more shoulder pain: “My shoulder feels great - I was getting treatment weekly but after just a few weeks in this program, I don't have any pain and can do all the upper body exercises. I feel so much stronger and confident!”

Clarity on why things didn’t work before: “I see why I got injured in the past now with weight training... I'm doing things so much differently now with all this new awareness! The exercise complexity feels perfect and I love seeing myself get stronger!”

No more knee pain: "My knee that's been bugging me for years doesn't hurt anymore. I feel stronger and more fluid even doing simple things like getting off the floor!"

🧠 Visible Results and Weight Loss

Friends noticed her results: “My clothes fit better now! A few of my friends haven't seen me in awhile and asked, what are you doing?! You look great!”

Predictable weight loss: “I'm losing weight every month in a way that feels sustainable for the first time. Normally I'd do these intense exercise and diet plans, drop the weight, but then it'd just come back. This is something I can actually keep doing AND maintain without messing with my mental health!”

New appreciation for her body: "My big win this week was to wear a bikini at a spa resort and not feel ashamed of my physique!"

Confidence in a bikini: "Ended up trying on bathing suits. Found a cute one and I love how my curves look in the mirror!"

🧠 Better Results with Smart Training

Less time and work but better results: “I thought I had to be in the gym 5 days a week killing myself to get results... But I'm getting the same results if not BETTER training just 3 days a week at home and pushing myself less. I actually look forward to my workouts now because I'm not burned out anymore!”

Eating more without gaining weight: “I had no idea I could start eating more and not put on weight! I was definitely under-eating. Now I’m able to eat so many things I thought were off-limits.”

Confidence in her training: "Working with Jess has me understanding for the first time in my life how to effectively workout and hit strength goals (and body comp and whatever other goals you might have). Seriously, sooo much I wish I'd known 20 years ago!"

🧠 Sustainability and Enjoyment

No more relying on "will power": "I have been consistent, not out of obligation, force, or powering through. The drive has all been because I've genuinely enjoyed the process and learning as I go."

Easier consistency: "Truly focusing on my technique and breathing is really different for me than what I have done in the past... I think because I'm learning and able to improve in more ways than just doing more (reps, weight, etc), it's more fulfilling and not something I dread doing!"

A "feminine" way of lifting: "I love that it's so sustainable and straight-forward, and that first and foremost it's about safety and trusting your body. Love Feminine Strength!"

Building self-sufficiency: "The workouts feel really good and I feel like I can under normal circumstances hit all three workouts and adjust as necessary for super busy weeks."

A safe and simple strength + nutrition plan designed for your female physiology with just 2-3 home workouts a week and no equipment?

Or...

❌ Another group fitness challenge at your gym that doesn't account for women in their 30s-50s with shifting hormones and slower recovery.

❌ A local personal trainer who counts reps but can't give you a complete plan that accommodates for your cycle, hormones, or stress physiology.

❌ Hours wasted on random online workouts with no clear progression and meh results.

❌ More Pilates or yoga which are great modalities, but research continues to conclude that women also need strength training.

PART 1:

The 9 Essential "Therapeutic Strength" Moves for Women

✅ Clear coaching in the essential movements (no equipment) to safely build strength, protect joints, and stay consistent for decades to come

✅ Progress without flaring an old injury (or creating a new one) so you stop getting derailed

✅ Stop guessing in your workouts and know with certainty you're training in a way that's smart and sequential

✅ The hidden cues most women miss that make reps safer and more effective while building confidence instead of confusion

PART 2:

Structuring Your Progressive Overload Training Plan

✅ How to adopt a structured training plan (at home!) that ensures you see measurable results month after month

✅ How to plug your 9 moves into a plan that flexes with your cycle, energy, and schedule so training becomes consistent and sustainable

✅ The simple “minimal dose” method that saves hours each week while still delivering strength and physique changes

✅ How to stop wondering if you’re “doing enough” and have total confidence that your plan works

BONUS 1:

Feminine Strength for Fat Loss

✅ A step-by-step resource to apply the Feminine Strength method for fat loss without crash diets, endless cardio, or metabolic stress

✅ Why most women’s fat loss attempts fail (hint: they tank their hormones, energy, or muscle mass...) and how this approach does the opposite

✅ How to predictably see the scale move and feel good in your body without giving up your favorite foods or stepping inside a gym

✅ The research-backed method to fat loss that actually lasts while protecting your hormonal and metabolic health (it's not low-carb and low-calorie...)

"But will I really do it...?"

✅ “Or will this be another course that sits in my download folder?” If you're already exercising/walking, just tag an extra 10-15 minutes before or after to implement this Kit. Your content will be organized in a Google Doc, so super easy to pull up and find.

"How long will this take me?"

✅ “I don't want to waste my time.” You could technically learn the essentials in under an hour, while the workouts will take you 30-45 minutes for 2-3x/week.

"Is this going to be too easy/hard?"

✅ “I don't want to hurt myself or feel like I've done this all before.” Every move has built-in progressions/modifications, so whether you're new or experienced, you'll know exactly how to adjust for your level.

PS Did you know the most dangerous three words in our language is, "I already know"? Even if you're familiar with some of the moves, I'll be giving you novel cues to enhance your body awareness and technique.

"How many workouts will I get?"

✅ “What do I get out of this?" It's a fallacy that we need a ton of variety to make progress. Depending on how your pace, you could make progress with these workouts for a solid month or more.

"I wonder if I can just use ChatGPT?"

✅ “Maybe I can just DIY it...” While I love a good ChatGPT convo, I tried to use ChatGPT to replicate what we teach in Feminine Strength... And it totally flopped. The exercises were inappropriate and risky, there was no real coaching, and the progressions weren't thoughtful.

The Fem Strength method is built from my 15 years of experience in physical therapy + personal training. It's not just information, it's a proven and timeless framework.

"What's her background?"

✅ “Are you qualified?” I'm a strength and rehab professional with 15 years of experience and a specialization in women's health, complex chronic pain, and trauma-informed care. I've been running my private telehealth practice for 10 years working with thousands of people from Switzerland to New Zealand to Canada to South Africa to Japan and more.

I'm also a continuing education provider and speaker for physicians, behavioral health therapists, and other health professionals to successfully support their patients with complex chronic pain and trauma.

No more guessing.

✅ “Am I doing the right moves? Enough reps? Too much? Too little?” We give you a clear, done-for-you path designed for your body, capacity, and schedule. No more random YouTube workouts or conflicting advice.

No more fear of flaring an injury.

✅ “Last time I tried lifting, I tweaked my shoulder or flared my back. I'm nervous I'll hurt myself again.” You'll learn the 9 foundational therapeutic strength moves to build strength while protecting your joints and long-term health.

No more fighting your hormones.

✅ “Every program I've tried ignores the fact that my energy, recovery and motivation are not the same every week.” Cycle-syncing your workouts and respecting your pace means you'll progress safely without unnecessary stress on your body.

No more gym or long workouts.

✅ “I don't have hours to spend in the gym. I can't keep up with 5-6 day per week programs.” We follow a "minimal dose" approach by lifting at home for just 3 hours or less per week while getting better results.

No more weird diet culture.

✅ “Most fitness programs come with crazy food rules and too much restriction that just aren't sustainable or enjoyable for me.” We teach you how to eat for metabolic and hormonal health to reach your goals instead of depleting your body.

No more meh results.

✅ “I've been exercising but my body isn't changing... I don't feel stronger or leaner.” We need to increase intensity wisely without overdoing it to see results in strength, function, and physique month after month.

🍑 Intro: Navigating Your Feminine Strength Starter Kit [12 minutes]

🍑 Part 1: The 9 Essential Strength Movements for Women [6min intro + 3-12mins for each exercise, break it up as desired]

🍑 Part 2: Structuring Your Progressive Overload Training Plan [12 minutes + your workout plan]

🍑 Part 3: Your Energy Assessment Tool [9 minutes]

🍑 Part 4: How to Cycle-Sync Your Training [18 minutes]

🫐 BONUS #1: Feminine Strength for Fat Loss [23 minutes]

🫐 BONUS #2: How to Protect Your Pelvic Floor in Weight Lifting [60 minutes]

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.

"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."

“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.”