Functional Empowered Fitness Membership

We all know fitness is important for a healthy lifestyle, but it can be overwhelming to find an accessible & comprehensive program, ESPECIALLY if you’re busy.

That’s why I have created this membership; all the online coaching support & fitness programming you need in one place.

This membership will help you:

Feel strong and confident.

Improve mobility & find freedom in movement.

Support your body before, during, and after pregnancy.

Imagine joining an online fitness membership made for women through all phases of life (including pregnancy & postpartum) that:

-supports your body

-educates and empowers you

-takes away the overwhelm around fitness

-& helps you get strong & flexy.

Do any of these describe you..?

✅You want to consistently workout. You have been trying random workouts you see on social media or YouTube, but you’re not seeing results.

✅You’re pregnant and want a fitness program that will support your growing and changing body, prepare your pelvis for birth, and set you up for a better postpartum recovery.

✅You love strength training, but you don’t want to or don’t know how to create your own progressive workouts.

✅You know only doing cardio isn’t the answer to long term health and you’re ready to start strength training, but don’t know where to start.

✅You don’t know how to bridge the gap between the postpartum “6 week clearance” and return to exercise you love.

✅You don’t have time to make it to the gym anymore. You need to be able to get strong at home.

✅You want to improve your pelvic health & overall mobility, but don’t know how to do that.

If any of those sound like you, then this membership has a solution for you.

Fitness programming that can be done at home or a gym with minimal equipment, coaching support, community, and education all online.

This membership is for you if...

  • Picture finally having 45 minutes to yourself to workout. You open your app and your workout is ready. You don’t have to waste time on a commute because the workouts were designed to be performed at home, even if you have minimal equipment. You have access to your coach & educational content is all available on your phone or computer.

  • Imagine starting a fitness program that feels great in your body because it combines strength & mobility and meets you where you are at in life (including pregnancy or postpartum). You don’t have to think about exercise selection, modification, or progression because it’s all laid out for you. As the months go by, you continue to feel stronger and more confident in the tasks and demands of daily life.

  • How would it feel to be part of a single membership that will support you through pregnancy, postpartum, and motherhood. The membership was created by someone that holds multiple certifications in pregnant and postpartum fitness, so you feel safe and supported. Knowing someone is helping you take care of your body will be one less thing you have to worry about as you prepare for labor & a new baby.

  • Envision feeling prepared for your postpartum rehab and postpartum return to fitness because you’re part of a membership that has an 8 week progressive postpartum program & a 6 week return to impact program. The programs were developed by a certified pre/postnatal exercise specialist that knows exactly how to help you regain strength & coordination of your core & pelvic floor. You feel safe & supported and know this program will be one less thing you have to worry about as you navigate life with a new baby.

  • Picture this - you join a membership that has all of the exercise types you need to be a well-rounded human. This fitness membership combines traditional strength exercises with rotation, multi-planar movements, breathing, and mobility - all of the things that will help you feel and move better. Imagine how strong and capable you would feel taking on the tasks of daily life and motherhood if you joined this membership that prepared you to take on life.

What’s included in the membership

⁘ Online fitness programming delivered via TrueCoach. You’ll have access to all programs (described below) and can switch any time.

Here’s a brief video of how the workouts will be delivered!

⁘ Access to all future programs (I have plans for the following; hip mobility, intro to strength training, advanced core, and more.)

⁘ Demonstration videos and descriptions for every exercise so there is no guesswork.

⁘ Workouts designed with minimal equipment (see FAQ for suggested equipment list) so you can do them at home or a gym.

⁘ A blend of strength & mobility training that takes into consideration the biomechanics of the human/female body to help you feel your best.

⁘ Coaching support from a certified, educated, and approachable coach (me, Ellen). Coaching support includes review of form check videos, exercise or workout questions, modifications, and general life questions & support (valued at $150 per month)

⁘ Educational documents and content designed to empower you, including a core guide, first 6 weeks postpartum guide & postpartum info packet.

⁘ FREE access to past & future workshops (valued at $15-30 per workshop).

⁘ Confidence that this membership will make you feel strong, resilient, and ready to take on life.

⁘ Access to a supportive online community.

Current Program Offerings

Yes - you have access to ALL. Switch any time.

  • A 4 week introductory program to help you learn the basics of breathing & mobility training. You’ll get started on total body mobility and learn how good breathing can feel in your body. This is a great place to start if you’re undecided or brand new to fitness! 4 workouts per week for 4 weeks.

  • 4 workouts per week, 30-40 minutes in length. You’ll still get breathing, mobility, and strength combined in the programming, but the workouts will be faster and more dynamic. There won’t be as much “heavy lifting” as in the general strength, mobility, & conditioning program, but you’ll still be getting your strength training in. This program is perfect for you busy moms!

  • This program blends strength & mobility training in a 3x a week program with optional conditioning. This is for you if you're looking to have a structured and progressive fitness program. This program has no end! It will keep going as long as you want it to. It’s the program I (Ellen, your coach) follow myself! Each training session takes ~60 minutes.

  • This program covers weeks 4-42. It will be synced to the week of your pregnancy. The program is designed to support your growing and changing body and has a heavy focus on hip mobility and labor prep. There are 3 strength routines per week and 1 optional hip mobility routine. There is a “easy movement” option in the first trimester for those days you aren’t feeling the best. Once you hit week 28, there’s an added birth prep routine. You’ll also receive educational documents to help you prepare for postpartum recovery!

  • As soon as you're cleared postpartum, you can start this program. It’s an 8 week program that starts with the basics of breathing and core connection and slowly progresses you back to general strength training. This is an attainable 3x a week program designed to support your healing body. It starts very gentle and progresses to total body strength by the end. It takes the mystery out of postpartum return to exercise.

  • Start this program as soon as you finish the 8 week postpartum return to fitness program. It will get you back to dynamic & explosive movements in a progressive & intentional way. You’ll be jumping again with confidence by the end!

I am here for YOU

I am Ellen Petosa, a certified personal trainer with multiple certifications in biomechanics, mobility, and pregnancy & postpartum training.  I listed them in the FAQ section, if you want to see them all.

I am also a mechanical engineer. I love to understand the why and how things work.

I am a mom of two, so I know what it’s like to balance fitness, family, work, sleep, and stay sane. I know we can’t do it all, but I also know we need to prioritize our health & fitness.

I am empathetic and understanding about sleepless nights & the stresses of life. I know how to push you without overwhelming you. I can see the workouts you perform (or the ones you’re missing) and I will check in with you.

I am also driven. My own journey through lifelong fitness & motherhood set a fire in me to help other women on their own journeys.

Read more about me here. I am an open book, so please ask me ANYTHING.

In their words…

Cara (pregnancy program)

“Fantastic, flexible, easy to follow with the video demonstrations! I feel like it was the perfect amount of movement for the stage of pregnancy I was in and I felt like there was a great balance between accountability and grace.”

“I’m able to get up and down from the floor with my toddler with relative ease and I’ve actually noticed glute and thigh growth since i started, which I didn’t expect! My PSD has disappeared and I feel like I’ll labor and recover more easily than last pregnancy.”

Stephanie S (strength, mobility, & conditioning)

“Thank you for this amazing program, I am trying my best to get into (and maintain) routine and your down-to-earth, supportive and "real" coaching style make the difference.”

Megan B (postpartum program)

“Ellen is a wealth of knowledge, and encouraged me to work hard while also understanding the challenges of being a new mom. By starting with the postpartum training, I learned how to check in with my body through breathing and mobility exercises, and how to move through strength training exercises safely while my body continued to change and recovery in the postpartum journey. I loved the TrueCoach app, which allowed Ellen to track my progress, but also gave me the flexibility to do the workouts on my own time I continue to follow her Instagram for mobility and strength training tips. It’s a great program for any moms out there and I loved working with Ellen!”

Marla (strength, mobility, & conditioning)

“Excellent program for all levels. Very thorough full body workout using different modalities. And not a lot of equipment needed to get a great sweat on! Movements include great cueing videos. And enough variety to keep you from getting bored!”

Ready to invest in yourself?

This membership includes access to ALL current and future programs (switch any time), access to me as a coach, and education/support.

Upon purchase, you will receive a series of e-mails to get you started.

Option 1:

37 USD for one month

Option 2:

107 USD for 3 months

FAQs

  • Dumbbells and/or kettlebells (barbell optional), step/bench/chair/box, foam roller, pilates ball, exercise ball, yoga block, wedges, long resistance band, rings/TRX (optional). Upon purchase you’ll receive a suggested equipment list with links to purchase items.

  • It depends on the program, but usually 3-4 workouts!

  • TrueCoach retains all of your past workouts, so if you miss a workout, you can just go back to it when you have time or skip it and move on with your programming.

  • The membership subscription is $37 per month and includes access to all current and future programs, support of a coach, and educational content.

  • Nope. I have explainer videos or demonstration videos for every exercise and you have access to me for form check & questions. If you do have experience, then you choose your weight & make it challenging for you!

  • Options/modifications are built into the programming and if I don’t provide one that works for you, you can ask me for help. I also like to teach & empower you to make decisions about your own body so you know when and how to modify.

  • Girls Gone Strong Pre & Postnatal Coaching

    Pregnant & Postpartum Athleticism

    Sarah Duvall’s Core Exercise Specialist (CES)

    MamasteFit’s Birth Worker’s Course

    Katie StClair’s Empowered Performance

    Flow Motion Fitness Mobility