Simply Stronger: 12 Weeks of Simple & Accessible Home Workouts for Full Body Strength & Mobility
Exercise can be a tool to improve your life without consuming your life.
You don’t have to spend hours and hours in the gym every week in order to create positive results - results like increased strength, more ease in how you move, less aches, more energy — and none of this has to be dictated by looking a certain way or fitting into a smaller size.
I’ve been coaching fitness for 15 years. I’ve seen and tried it all. And I’ve never been more happy than the past 5 years when I’ve stopped trying to stay small, fit into a perfect mold of what I should look like, talk like, be like. There’s another way to have a relationship with exercise and I’m delighted to share that experience with you.
These workouts you’re about to try are the same workouts I’ve been doing for years – through years of poor sleep while raising little kids, through years of grief and transitions and growing older. These are the workouts I come back to, over and over again, because they help me feel like myself. They help me feel strong, capable and move with more ease throughout my life.
Exercise isn’t a stress in my life because it’s just one piece of my life. A helpful, reliable piece, but a small piece none the less.
This is how I hope you’ll feel at the end of these 12 weeks – stronger, more capable and less stressed when it comes to exercise.
I coach weight inclusive, pelvic floor friendly movement that improves your life without consuming your life.
I created this exercise program for folks just like me — a little sleep deprived, with full schedules, physically demanding responsibilities (toddlers asking to be picked up 50 times a day… anyone else?!) and disappointment in the status quo around fitness.
I don’t want to spend all of my time and mental energy focused on becoming the smallest version of myself. I want to use exercise as a tool to make my life better.
I want to feel stronger and more capable in my body. I want to have a peaceful and positive (or at least neutral) relationship with exercise. I don’t want to be hyper focused on what I look like day in and day out.
I’ve got more to offer the world than a perfect body and a stressed out relationship with food and exercise.
If this sounds like you, then I’d love to show you how to incorporate strength and mobility training into your already full life. We can sneak exercise in, in small doses, and still see wonderful results.
Seriously.
"Kim has been a fantastic coach to have in my corner. In fact, I don’t know where I would be without her. Her coaching style is calm and supportive, which is perfect for me after many years with an unhealthy relationship with exercise and movement. From helping me with exercises to reduce my hip pain, to helping me learn to do movement because I actually can enjoy it, Kim’s knowledge and understanding has been monumental in my life. Kim’s expertise in perinatal strength and weight-inclusive coaching is so needed in the fitness industry!"
— Ally Figiel
Some (fitness) rules are made to be broken.
Instead!
We can sneak in exercise during small pockets of time and still reap the rewards of strength training.
We can get energy from our workouts and still have more left in the tank for the rest of our day.
We can focus on how we feel in our body instead of constantly scrutinizing ourselves for how we look.
Exercise doesn’t have to be stressful! It can be a simple, yet effective, part of your life that is no big deal.
You don’t have to workout for at least 60 minutes for it to “count”.
You don’t need to wake up feeling debilitating soreness or extreme exhaustion to know you got a “good” workout.
You don’t have to be obsessed with your weight, body size or what you’re eating.
Simply Stronger is a 25 page PDF digital download that includes:
12 weeks of workouts — 3 different programs — with video demonstrations of every single exercise to help you feel confident and able, as if I'm in the room coaching you.
Plus helpful information on the core, pelvic floor, breathing with exercise, how to modify exercises and more!
Everything is easily accessible from your phone or computer for quick viewing of the programs and exercise demonstration videos. You can also print out the workouts if you enjoy crossing off your completed exercises.
And of course, everything is designed to be accessible and easy to implement! There’s enough on your to-do list already, figuring out what to do for exercise while navigating diet culture doesn’t need to be one more thing!
FAQs
Q: So how does this guide work?! What’s the time commitment?
A: Once you purchase the guide, you’ll be able to download the entire PDF. Inside, you’ll find helpful information on the core and pelvic floor, all the details on what you need to set up your home gym and then of course, the workouts! You can use your phone, computer or even print out the PDFs if you’re a paper and a pen kinda person.
You’ll have two weekly workouts that you can do in under 30 minutes. Every four weeks these workouts change, so you’ll end up doing 6 different exercise programs throughout the 12 weeks.
Each movement is linked to a video demonstration of me teaching you how to do the exercise with both visual and audio cues.
You’ll spend about an hour a week on your strength workouts — some folks will move faster, some slower. I have provided two workouts for each week but I also explain in the guide how you can break these up into 4 workouts if you’d prefer even shorter sessions.
Q: What do the workouts look like?!
A: The workouts are strength training and mobility focused. You'll need just a few pieces of equipment – a couple bands, a few sets of dumbbells, but otherwise you'll use things around your house like pillows, a chair and a counter-top for the rest.
Each workout has 3 warm up movements, 4-6 strength training exercises and 1 cool down movement. You’ll repeat these weekly workouts for 4 weeks before moving on to the next program.
These workouts are designed to make you feel better and more capable in your life — not leave you feeling depleted and like you need to recover for days and days afterward. Some discomfort and soreness is to be expected with starting a new exercise routine, but you shouldn’t be in pain.
If you’d like a visual of the workouts, hop on over to my Instagram page and watch some of my reels. You’ll see me doing exercises from this very program!
Q: What if I just hate working out?
A: Honestly, sometimes exercise is a bore and a chore.
For the most part, I like exercise and I don’t mind being active, but I’m not someone who wakes up early thrilled to go exercise! Call it sleep deprivation but even before kids I wasn’t like that. 😂 I think when we reframe our relationship with exercise — as a way to improve our life, not as a way to obsess over how we look — it becomes much more sustainable and often, more enjoyable… or at least, less terrible.
I find strength training to be the most effective workout in the shortest time but there are so many ways to be active. You just have to find something you somewhat enjoy and if you don’t enjoy it, at least something that feels sustainable and accessible.
Q: What if I'm new to strength training… will this be way too advanced for me?!
A: Absolutely not. The beauty of strength training is you can take very basic, fundamental movements and make them easier or harder with small tweaks, like how slow or quickly you move and how much weight or tension you use.
Exercise can be a tool to nourish the body, not deprive or punish it, so this program is generally going to be a bit more “back to basics” and rooted in overall wellness rather than complicated movements that will deplete you.
If you are someone looking for more chaotic movements, never doing the same thing twice, falling over tired at the end of the workout — this may not be the guide for you.
Q: What if I’m injured? Or have lingering pelvic floor symptoms?
A: Since this is a DIY program, I won’t be able to coach you in the moment and give you specific modifications for your specific injury. Always consult with a trusted health care provider if you’re having issues related to exercise or physical activity. And stay tuned for my upcoming monthly membership option where I will have a customized program option where I can give you specific modifications for your workouts!
If you’re dealing with pelvic floor symptoms, I’m happy to report that I take that into consideration in this exercise guide! I will give you tips and tricks to reduce symptoms while you’re exercising and then overtime, the workouts themselves should reduce symptoms as we often find that increasing strength, mobility and conditioning of the pelvic floor all improve quality of life!
Of course, if you’re dealing with symptoms of any kind I gently encourage you to work with a pelvic floor physical therapist if accessible. That will be the quickest and surest way to reduce symptoms.
