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STrength & Conditioning program for athlete moms
Athleticism does Not end when motherhood begins
YOU'RE STILL AN ATHLETE.
Even if your life, body and training has changed since you became a mom…you’re still an athlete. Motherhood makes you stronger in countless ways, and even if it doesn’t feel like it yet, you will become a better, healthier athlete.
Know that...
- Your training approach needs to complement the season of life you're in.
- You are not washed up. The glory days are not behind you.
- There is no expiration date on being an athlete.
Know that...
- Your training approach needs to complement the season of life you're in.
- You are not washed up. The glory days are not behind you.
- There is no expiration date on being an athlete.
I'VE BEEN THERE.
As a mom of 2 boys, lifelong athlete and coach who has helped thousands of mothers navigate training during pregnancy, postpartum and across their lifetime of athleticism.
Because of this I know that it can be a challenge when you're an active, athletic person that's now adjusting to a new routine, reality, body and maybe even a shift in your fitness interests… and questioning:
- When can I train the way I want to again?
- What if I'll never be as strong again?
- What is going on with my abs?
- Where did my glutes go?
- What should my training look like right now?
- And so much more…
Here’s what I can tell you with certainty… "athleticism does not end when motherhood begins."
DID YOU KNOW?
Research and coaching considerations for athlete moms is still lacking. There is still a lot to learn and a lot we don’t know because HOW women exercise has changed dramatically within the last 20 years.
However, we do know that exercise is beneficial across the lifespan. THAT is well studied and well practiced.
- Women must build muscle through consistently progressed challenging loads.
- We must preserve our bone density through jumping and load bearing movements.
- We must improve our cardiovascular output, both anaerobic and aerobic.
- Our health & quality of life, as we age, depends on having a strategic strength and conditioning program NOW.
My coaching focuses on HOW to train proactively throughout all the different seasons of life and on behalf of the specific needs and interests female athletes.
DID YOU KNOW?
Research and coaching considerations for athlete moms is still lacking. There is still a lot to learn and a lot we don’t know because HOW women exercise has changed dramatically within the last 20 years.
However, we do know that exercise is beneficial across the lifespan. THAT is well studied and well practiced.
- Women must build muscle through consistently progressed challenging loads.
- We must preserve our bone density through jumping and load bearing movements.
- We must improve our cardiovascular output, both anaerobic and aerobic.
- Our health & quality of life, as we age, depends on having a strategic strength and conditioning program NOW.
My coaching focuses on HOW to train proactively throughout all the different seasons of life and on behalf of the specific needs and interests female athletes.
Which is exactly why I created....
Practice Brave is a strength and conditioning program designed specifically for athlete moms who want to build strength,
train smart and thrive in their active lifestyles–without sacrificing the things they love or time with their family.
If this is something you’re vibing with, here’s what’s included…
- 3 Weekly Strength and Conditioning Workouts with a focus on strength and hypertrophy
- Weekly Bonus metcon Workout to fit in or skip, depending on your schedule
- App Access & Workout Tracking via TrainHeroic
- Online Community of like-minded women training alongside you
- Coaching Support + Direct Access to My Team
- 250+ Movement Demo Videos to guide every step of your training
- Three Training Series to choose from: Full Equipment, Limited Equipment & Onboarding versions
ALL OF THIS FOR ONLY...
PRICE: $35/MO.
The Practice Brave Fitness Program is designed to help you pursue a lifetime of athleticism by creating a well rounded, strategic approach to strength & conditioning for athlete moms.
BETTER RESULTS THAN A PERSONAL TRAINER.
I transitioned into Practice Brave after doing the postpartum program. I previously worked with a personal trainer, and this program has given me even better results than personal training. I am lifting the heaviest I ever have, even after having a baby, and have also run a post-hip surgery 5K PR since staring the program. I cannot recommend this program enough. It fits into my crazy life and is doable, even with my roles as a kid and dog mom and a busy inpatient physician assistant.
- COURTNEY H.
THIS IS A SUSTAINABLE PROGRAM FOR ME
I have been part of the Practice Brave program for years (since the very beginning!) and it has been such a sustainable program for me. I have built so much strength, I have been able to easily jump in and out of the program through different phases of life, and I love the 6 week cycles so I know it’s a well rounded program with a lot of variety!
- EMILY V.
THIS PROGRAM HELPED ME GET SO STRONG.
I feel like this program has helped me get so strong, especially after having my first baby. It is able to be accomplished in a reasonable amount of time (it doesn't take forever to complete) and I have noticed changes in my body. I feel strong and I feel empowered - I can't believe I do workout with a barbell now!
- ABIGAIL P.
WHAT MAKES PRACTICE BRAVE DIFFERENT?
I GET YOU BECAUSE I AM YOU.
I’m not just another fit mom influencer. I’m a mom, a career strength + conditioning coach and athlete who’s been through the ups and downs of pregnancy, postpartum recovery, physical and mental trials, surgeries, rebuilding and rediscovering myself as an athlete. I know what it takes because I live it—and it’s what I coach within Practice Brave.
We program for athlete moms.
Most programs miss the mark when it comes to the unique needs of moms—but not here. Practice Brave workouts are specifically designed for women navigating motherhood while staying committed to their fitness goals. Every movement, progression, and schedule considers the realities of mom life mixed with the interests you have as an athlete.
Weight is not
the focus.
We're here to build strength, confidence, and resilience—not chase a # on the scale. Practice Brave is about unlocking your athletic potential, feeling powerful, and showing up for yourself. Training often leads to physical changes—like improved muscle, bone density, posture, and body composition—but the real transformation is feeling strong and confident from the inside out.
BY THE NUMBERS
50%
of female athletes experience incotinence when excercising
30
the age when most women begin to experience bone density loss
3-8%
muscle mass that women lose per decade starting at age 30
30-40
minutes of strategic strength training can help with each of these.
The Practive Brave Fitness Program is designed with all of these variables in mind so that you can improve your quality of life and pursue a lifetime of athleticism.
Don't just take my word for it.
The reviews are in...
So What's the cost of all this?
You could keep doing the same workouts that you see on social media or what’s on the white board for that day…
Or, you could train in a way that strategically builds well rounded fitness + performance, with every session bringing you closer to feeling like you again.
Instead of comparing your body or current fitness level to what it was, I want you to imagine the potential that is possible when you train in a more sustainable, effective and efficient way that better supports your body and lifestyle.
So What's the cost of all this?
You could keep doing the same workouts that you see on social media or what’s on the white board for that day…
Or, you could train in a way that strategically builds well rounded fitness + performance, with every session bringing you closer to feeling like you again.
Instead of comparing your body or current fitness level to what it was, I want you to imagine the potential that is possible when you train in a more sustainable, effective and efficient way that better supports your body and lifestyle.
3 Weekly Strength & Conditioning Workouts
With a focus on strength, conditioning and hypertrophy.
Weekly Bonus Metcon Workout
To fit in or skip, depending on your schedule.
App Access & Workout Tracking
App access via Train Heroic.
Online Community
Connect with like-minded women training alongside you.
Coaching Support + Direct Access
Get support and answers to your questions from my team.
250+ Movement Demo Videos
Newly recorded videos to guide every step of your training.
Three Training Series To Choose From
Full Equipment, Limited Equipment & Onboarding versions.
GET IN NOW BEFORE THE PRICE GOES UP!
For a limited time, you can lock in your price at just $29—but hurry, after the relaunch, the price will increase to $35. This special rate won’t last long, so now’s the perfect time to join.
NOW, I'm not going to sit here and say this program is for everyone...
But if you vibe with one or more of these…
- A little girl who fell in love with sports
- A lifelong athlete who knows no other way of life
- A woman who found fitness later in life and never wants to look back
- A woman fell in love with seeing what her body can do, instead of just what it looks like
- A woman who refuses to believe she's washed up, because she has evidence that she's just getting better
Practice Brave is for you.
In case we haven't met, let me introduce myself...
Hi, I'm Brianna Battles!
I’m a career strength and conditioning coach, former D1 collegiate athlete, and the CEO + Founder of Pregnancy & Postpartum Athleticism. I have 2 crazy boys, am a jiu jitsu purple belt and live a very active lifestyle.
I started P&PA in 2014 out of frustration with the lack of resources for coaches and athletes—resources that were outdated, incomplete, or nonexistent. Since then, I’ve coached professional athletes, certified 5,000+ coaches worldwide, and supported pregnant and postpartum athletes with strategic training programs.
I’m passionate about helping women pursue a lifetime of athleticism, and I know that pregnancy and postpartum serve as catalyst seasons for personal growth.
Just because we’re mom’s doesn’t mean the glory days are behind us. In fact, I’d argue we’re just getting started.
So what do you say–are you ready?
In case we haven't met, let me introduce myself...
Hi, I'm Brianna Battles!
I’m a career strength and conditioning coach, former D1 collegiate athlete, and the CEO + Founder of Pregnancy & Postpartum Athleticism. I have 2 crazy boys, am a jiu jitsu purple belt and live a very active lifestyle.
I started P&PA in 2014 out of frustration with the lack of resources for coaches and athletes—resources that were outdated, incomplete, or nonexistent. Since then, I’ve coached professional athletes, certified 5,000+ coaches worldwide, and supported pregnant and postpartum athletes with strategic training programs.
I’m passionate about helping women pursue a lifetime of athleticism, and I know that pregnancy and postpartum serve as catalyst seasons for personal growth.
Just because we’re mom’s doesn’t mean the glory days are behind us. In fact, I’d argue we’re just getting started.
So what do you say–are you ready?
STILL GOT QUESTIONS? WE GOT YOU!
Frequently Asked Questions
What equipment will I need?
Limited Equipment Program:
2-3 sets of dumbbells, a kettlebell, bench, resistance bands. Optional but encouraged: pull up bar and box
Full Equipment Program:
A barbell + plates, 2-3 sets of dumbbells, a pull up bar, bench, box, resistance bands.
We'd love to see you have something to step up on and something for upper body pulling (a pull up bar, rings, TRX, etc.),
but this is not required and these can be added later.
I'm pregnant or recently had a baby, can I do this program?
We LOVE pregnancy and postpartum fitness and this will be a great program for you AFTER you are out of those chapters.
If you are pregnant, check out our Pregnant Athlete Training Program.
If you are postpartum, we recommend completing the 8-Week Postpartum Athlete Training Program first, THEN joining us in Practice Brave!
We LOVE pregnancy and postpartum fitness and this will be a great program for you AFTER you are out of those chapters.
IT's been a while since I've worked out. Will I be able to keep up?
Absolutely! This program is suitable for all ability levels. We’ll help you make the proper adjustments so it works for you. Inside the app you can message us anytime with questions/concerns or to get some extra coaching! We also provide an onboarding program that you can complete before jumping into our regular programming.
CAN I SEE A SAMPLE WORKOUT?
Of course! Our workouts will vary daily and monthly, and they can be adjusted for any ability level.
You can sign up for a free week here.
Managing Diastasis or Incontinence?
I've GOT YOU.
Navigating fitness with a changed body can feel intimidating, but you don’t have to figure it out alone. With over 10 years of experience working with clients managing diastasis, incontinence, and similar challenges, I’m here to help.
Inside the Practice Brave program, I provide personalized guidance on how to approach your workouts safely and effectively. Have questions or need a form check? You’ll have direct access to support through the Train Heroic app, where you can get expert advice and connect with other athlete moms on the same journey.
ATHLETICISM DOESN'T END WHEN MOTHERHOOD BEGINS
ATHLETICISM DOESN'T END WHEN MOTHERHOOD BEGINS
You don’t have to settle for workouts that leave you questioning whether you’re making progress. Practice Brave is designed specifically for athlete moms who want to build strength, confidence, and resilience—without sacrificing their busy lives.
Join today and start your journey toward a stronger, more confident version of yourself.
When you join, you’ll get instant access to:
3 Weekly Strength & Conditioning Workouts
With a focus on strength, conditioning and hypertrophy.
Weekly Bonus Metcon Workout
To fit in or skip, depending on your schedule.
App Access & Workout Tracking
App access via Train Heroic.
Online Community
Connect with like-minded women training alongside you.
Coaching Support + Direct Access
Get support and answers to your questions from my team.
250+ Movement Demo Videos
Newly recorded videos to guide every step of your training.
Three Training Series To Choose From
Full Equipment, Limited Equipment & Onboarding versions.
GET IN NOW BEFORE THE PRICE GOES UP!
For a limited time, you can lock in your price at just $29—but hurry, after the relaunch, the price will increase to $35. This special rate won’t last long, so now’s the perfect time to join.
