Strong Through Pregnancy
A trimester-by-trimester program to keep you strong and comfortable as your body changes, and to prepare you for labor, birth, and recovery. Designed by Dr. Sarah Hall, PT, DPT, CSCS.
What's inside
Strong Through Pregnancy grows with you. Instead of one fixed schedule, it moves through ten stages across your three trimesters, each with its own goals, positions, and pace. Join at any point in your pregnancy: find the stage that matches your current week and start there.
Like all of Sarah's programs, it looks at more than the pelvic floor on its own. Rather than kegels, it trains your feet, hips, pelvis, and ribcage to work together and absorb load well as your body and center of gravity change.
Sessions are short on purpose, so the program fits around appointments, nausea, fatigue, and everything else pregnancy asks of you.
Is it right for you right now?
This program is for women with an uncomplicated pregnancy who have been cleared for exercise by their OB or midwife.
Please talk with your OB or midwife first if you have:
- A history of preterm labor, cervical insufficiency, or a cerclage
- Placenta previa after about 26 weeks, or any vaginal bleeding
- High blood pressure that isn't well controlled, preeclampsia, or severe anemia
- A significant heart, lung, or other medical condition
- Pelvic girdle pain that limits your daily movement
An evaluation with Sarah is a great place to start. Book a visit.
A program, not a diagnosis
The PDF program is general education and exercise guidance. It isn't a substitute for prenatal care or an individualized evaluation, and buying the program on its own doesn't create a patient relationship with Stella Maris Physical Therapy.
Packages that include visits with Sarah are scheduled separately and include her usual intake and consent forms.
Stop exercising and contact your provider right away if you have vaginal bleeding or fluid leaking, regular painful contractions, dizziness or chest pain, calf pain or swelling, or a noticeable decrease in your baby's movement. The PDF includes the full list.
Start your program
Follow the program on your own, or add visits with Sarah for guidance along the way.
Before you choose, please confirm:
Check the box to unlock the buy buttons.
Program only
$199
- The full Strong Through Pregnancy PDF program
- Delivered to your inbox right away
- Available wherever you live
Check the box above the packages to continue.
Program + 2 check-ins
$299 Save $25
- The full Strong Through Pregnancy PDF program
- Two 30-minute telehealth check-ins with Sarah
- Use your visits within 16 weeks
Telehealth for patients located in Ohio
Buy with check-insCheck the box above the packages to continue.
Program + evaluation + 2 check-ins
$449 Save $50
- The full Strong Through Pregnancy PDF program
- An in-person evaluation in Madisonville, Cincinnati
- Two 30-minute telehealth check-ins with Sarah
- Use your visits within 16 weeks
Telehealth for patients located in Ohio
Buy with evaluationCheck the box above the packages to continue.
How it works
- Check out securely. Payment is handled by Stripe. Your card details never touch this website.
- Get your PDF by email. The program arrives in your inbox within minutes. Check spam if you don't see it.
- Schedule your visits. If your package includes visits, Sarah will contact you within 2 business days to schedule them.
Good to know
Telehealth check-ins are available only to patients located in Ohio at the time of the visit. If you purchase a package with check-ins and aren't able to use them for this reason, contact us and we'll refund the difference to the program-only price.
Check-ins and evaluations must be used within 16 weeks of purchase; unused visits expire after that and aren't refundable. Because the program is a digital download delivered immediately, the program itself is non-refundable.
After baby, and beyond
The Postpartum Return
A 12-week program to rebuild strength and confidence after birth. It picks up right where Strong Through Pregnancy leaves off.
See the program →Mending the Middle
A 12-week program for healing diastasis recti and rebuilding a strong, connected core, whether your baby is 8 weeks or 8 years old.
See the program →Want to hear first?
Send a note and Sarah will let you know when new programs open.
Contact Sarah →Program questions
Can I start partway through my pregnancy?
Yes. The program is organized by week of pregnancy, from about week 4 through birth. Find the stage that matches where you are now and start there.
Do I need an evaluation first?
It isn't required, but it's recommended, especially if you have pain, leaking, or any of the conditions listed above. An evaluation lets Sarah tailor the program to you.
I'm tired and nauseous. Can I still do this?
Yes. Sessions are short, and the program tells you how to scale back on hard days. Repeating a stage or moving more slowly is always fine.
Who can choose a package with check-ins?
Sarah is licensed in Ohio, so telehealth check-ins are available only to patients who are located in Ohio during the visit. The in-person evaluation takes place in Madisonville, on the east side of Cincinnati. If you live outside Ohio, choose the program-only option.
What if I chose the wrong package?
Email [email protected] and Sarah will sort it out. If you bought check-ins but can't use them because you're outside Ohio, she'll refund the difference to the program-only price.
How do I receive the program?
Right after checkout, an email with your PDF arrives at the address you used to pay. If it doesn't show up within a few minutes, check your spam folder. If it hasn't arrived within 24 hours, email [email protected] and Sarah will send it directly.
Do I need equipment?
Many exercises use your body weight. Others use a resistance band and light dumbbells or a kettlebell, and every exercise has an easier option. The PDF lists what you'll need.
Why doesn't this program include kegels?
Pelvic and core symptoms in pregnancy are often about coordination and how your whole body manages load, not simply pelvic floor weakness. The program trains that directly through breathing, ribcage position, and functional strength.
Prefer one-on-one care?
Book a pregnancy wellness evaluation and Sarah will build a plan around your body and your birth.