A 4-week, progressive resistance program — built by a licensed physical therapist, designed specifically for your bones.
You already know strength training matters. This is where you actually do it.
Train For a Stronger You is a 4-week program that takes you from your very first session to a real, measurable baseline of strength — 3 sessions a week, 30 minutes each, dumbbells and bands, no gym required.
Every week builds on the last. Week 1 is about learning the movements and finding your starting point. Week 2 adds volume. Week 3 is where the real bone-building load happens. Week 4 is where you push to your edge and walk away with a new baseline — proof of what 4 weeks of consistent, intentional training can do.
→ A full 4-week plan, broken into 3 sessions a week — upper body, lower body, and full body days, each with clear coaching cues so you know exactly how to do every exercise correctly.
→ A built-in tracker for every session. Log your weight and reps for every set, right on the page — no printing, no spreadsheets. Come back next week and see exactly what you did last time.
→ Coaching notes for every week explaining what to focus on and why — when to add weight, when to add reps, and what "working close to fatigue" actually means in practice.
→ Bone-loading impact work built into every session, with a clear protocol that increases in intensity as the weeks go on.Why This Program Is Different:
Women who know they should be strength training but have not had a clear, structured place to start. Women who want to feel what consistent training actually does for their body before committing to something ongoing. Women who want real coaching cues, not just a list of exercises.
Delivered instantly to your inbox. Start as soon as today.
Ashley Gadelha is a licensed physical therapist and coach. This program is built on the same research-backed principles she uses with her 1:1 clients — designed for real women with real schedules.
Due to the instant delivery of digital products, all sales are final. If you have any questions before purchasing, reach out at info@ashleygadelha.com.
A 4-week program that builds the core strength your back, your hips, and your workouts have been missing.
Most core programs go straight to crunches and planks and skip the foundational work that makes everything else effective. This guide starts where it should — with breath, deep abdominal activation, and a progressive plan that builds real core strength in about 10 minutes a session, 3 days a week.
→ 4-week progressive program — exercises organized by phase, building week by week from foundational movements to real strength. Every session is guided, every exercise is explained.
→ Your 2–3 minute session warm-up — diaphragmatic breathing and deep abdominal activation, explained clearly so you understand what you're doing and why it works.
→ Exercise cards with photos and cues — every movement includes step-by-step instructions and modification options so you can work at the right level.
→ 4-week day-by-day schedule — no guesswork. Open it, follow it, done.
→ Quick reference card — all 4 weeks at a glance so you're never flipping through pages mid-session.
→ Rep range guidance — a short explanation of the 6–30 rep approach used throughout, so you understand how to make every set count.
You know your core matters but have no idea where to actually start
You've tried core work before and it either hurt your back or felt pointless
You want something progressive — not just a random list of exercises
You're strength training and want your core to support the work you're already doing
You've had a baby (recently or not so recently) and want to rebuild from the inside out
Delivered instantly. Start your first session today.
Due to the instant delivery of digital products, all sales are final. If you have any questions before purchasing, reach out at info@ashleygadelha.com.
A whole-food, bone-building recipe guide — 12 high-protein breakfasts and lunches built around the nutrients your bones actually need.
You're putting in the work to get stronger — your nutrition should be doing the same. This guide takes the guesswork out of high-protein eating with 12 whole-food recipes designed to fuel your bones, your muscles, and your energy. No powders, no complicated prep. Just real food that fits into a real week.
→ 12 whole-food recipes across breakfasts and lunches — each one built around ingredients naturally rich in protein, calcium, and magnesium
→ A sample high-protein bone health day — see exactly how the recipes fit together so you can hit your protein targets without overthinking it
→ Meal prep friendly — most recipes batch well so you're not cooking from scratch every day
→ A note on vitamin D — what it does for your bones, why it's not in recipes, and what to ask your healthcare provider
→ Built around whole food — legumes, seeds, eggs, dairy, and whole grains. No supplements, no protein powders.
THIS IS FOR YOU IF:
You're strength training and want your food to support the work you're putting in
You want more protein but don't know how to get it from real food
You need recipes that are quick, practical, and actually taste good
You're done relying on supplements to fill the gaps
Delivered instantly. Start meal prepping this week.
Due to the instant delivery of digital products, all sales are final. If you have any questions before purchasing, reach out at info@ashleygadelha.com.
Feel confident moving your body safely, whether you're pregnant or healing postpartum.
This digital guide walks you through a simple, progressive core and pelvic floor program designed by a pelvic health physical therapist — no guesswork, no overwhelm, just clear exercises you can actually do.
What's inside:
The Big Three: diaphragmatic breathing, deep core activation, and pelvic floor coordination
Progressive exercises organized by week (Weeks 1–6)
Pregnancy and postpartum modifications for every movement
Breathwork cues built into every step
This guide is for you if:
You're pregnant and want to move safely
You're postpartum (any stage) and ready to rebuild
You've been told you have diastasis recti and don't know where to start
You just want a PT-designed program you can trust
Instant digital download. Use on any device. Due to the digital nature of this product, no refunds available.
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