Functional Empowered Fitness Membership

Feel strong and supple.

Support your body before, during, and after pregnancy.

The flexibility to do it all from home or at a gym.

An online fitness membership for women in all stages of motherhood that supports your evolving body, prioritizes strength over shrinking, simplifies fitness, and empowers you through education.

I NEED THIS!!

✅ You want to build sustainable exercise habits, show up consistently, and get stronger—without burnout.

✅ You’re pregnant and looking for a safe, effective prenatal fitness program that supports comfort, strength, birth preparation, and smoother postpartum recovery.

✅ You’re navigating postpartum exercise and need guidance bridging the gap between birth, the 6-week clearance, and returning to the workouts you love.

✅ You want at-home strength training with minimal equipment that fits into real life.

✅ You want to improve core strength and pelvic floor health while learning how your body works.

✅ You want to increase mobility and functional movement so you can stay strong, comfortable, and active for years to come.

This membership is for you if:

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

I WANT TO JOIN!

Client love (and my motivation)

  • “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.”

    - Cara (Pregnancy 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. "

    - Meghan (Postpartum Program)

  • “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.”

    - Stephanie (Swift Strength Program)

  • “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!”

    - Marla (Empowered Strength & Mobility Program)

  • "You are creating GOLD. Thank you so much I feel so confident that my body will be okay thanks to you!"

    - Kim (Pregnancy Program)

⁘ Personal-training level coaching and programming without the high cost.

⁘ Online fitness programming through Train Heroic, with access to all programs. Here’s what it looks like inside TrainHeroic:

What’s included in the membership

⁘ Demonstration videos and descriptions with cueing for every exercise.

⁘ Workouts designed for home or the gym.

⁘ A blend of strength & mobility training that will help you feel your best.

⁘ Coaching support from a certified, educated, and approachable coach (me, Ellen).

⁘ Educational content designed to empower & support you.

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

Current Program Offerings

You will have access to ALL programs & can switch any time.

  • This program blends strength & mobility training in a 3x a week program with optional conditioning/finishers. 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. Each training session takes ~60 minutes, but the workouts are easy to shorten if needed.

  • 20 minute strength workouts, 5x a week. This program works in 4 week blocks and hits all of the major muscle groups and all of the main movement types without neglecting mobility or core & pelvic floor health.

  • This program focuses on a deep connection between your core, pelvic floor, and glutes. It starts with a focus on ribcage mobility, core connection, and hip mobility and by the end of the 6 weeks has some pretty intense core workouts that you have built up to. I suggest you be at least 4 months postpartum before starting. This is PERFECT for someone who is many years postpartum, but never spent time on that core & pelvic floor reconnection.

  • 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!

  • You can start this program as soon as you give birth! It’s designed to get you through the first 6 weeks with gentle breathing & mobility. Pelvic PT tested and approved!

  • This is your foundational postpartum fitness 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 after your 6 week clearance.

  • Start this program as soon as you finish the 8 week postpartum foundations 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!

  • 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.

I'M READY TO JOIN

Your Coach:

I’m Ellen Petosa, a certified personal trainer with multiple certifications in biomechanics, mobility, and pregnancy & postpartum training (see FAQ for the list).

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 also know what it feels like to struggle with pelvic floor dysfunction, pelvic organ prolapse, diastasis recti, pregnancy after loss, postpartum depression & anxiety, and the societal pressure to ”bounce back.”

Most importantly, I am here for you. Supporting women before, during, and after pregnancy is my passion. You’ll feel it in the way I program, coach, and support you.

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

So, what are you waiting for?

Let’s change your life.

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

I am ready to start

Option 2:

107 USD for 3 months

i'm ready to commit 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