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Heal & Seal

An Evidence-Based program for Diastasis Recti, the Pelvic Floor, and more, making women confident

Heal & Seal is an evidence-based program for diastasis recti (DR, "mom tummy") and the weak pelvic floor.

*SYMPTOMS*
Symptoms associated with DR and/or pelvic floor dysfunction that Heal & Seal addresses are:
* Abdominal Separation
* Midline Doming
* Abdominal Doming
* Uterine or Pelvic Floor Prolapse
* Incontinence (urination when cough or sneeze)
* Fecal or Flatulance Incontinence
* Postural Abnormalities
* Digestive Discomfort
* Back/Hip Pain/Pelvic Pain
* Weak/Disconnected Core
* Pelvic/Spinal Instability (not maintaining adjustment)
* Pain with Intercourse
* Incapable of Maintaining Mensuration Products in Place
* Inability to Orgasm

*PHASE I, II & III*
Each phase consists of (4) 1-hour sessions that meet once a week, with a four-week break between phases. Each phase builds upon the previous one beginning with activating the deep core muscle and pelvic floor in Phase 1, deep six pelvic muscles/adductors/abductors in Phase 2 and finally core work specific to the woman in Phase 3. Each phase is priced separately, while beneficial, not all are necessary.

*SCHEDULE A CONSULTATION*
If you are interested in a consultation to discuss your symptoms and determine if Heal & Seal is the appropriate program for you, please send a PM or click the link below! https://kilo.gymleadmachine.com/widget/bookings/mommestrong/healandsealconsult

02/28/2025

Only 2 Spots Open—Are You Ready to Regain Core Strength & Control?
Hey Girl HEEEEYYY!

If you’ve been struggling with core weakness, pain, or frustrating symptoms like leaking when you sneeze or work out, this is your chance to finally do something about it.

I’m looking for 2 women who are ready to strengthen their core, reduce pain, stop peeing themselves, and regain control of their body with Heal & Seal—my proven, 1:1 coaching program designed to restore core function and pelvic floor strength.

👉 But first, we need to do an evaluation to make sure you’re a good fit.

Are you dealing with any of these?
✔️ Feeling like your core is disconnected or weak, no matter how much you train
✔️ Leaking when you run, jump, sneeze, or even laugh
✔️ Low back pain that never seems to go away
✔️ A soft, tender belly that doesn’t feel strong
✔️ Pressure or bulging in your core when lifting or exercising
✔️ Feeling like you have to brace or hold your breath to feel any core support

If any of these sound familiar, you don’t have to live with them. Heal & Seal is designed to help you restore core strength, relieve pain, and feel confident in your body again.

What You’ll Gain with Heal & Seal:
💗 A strong, stable core that supports you in workouts and daily life
💗 Less pain & discomfort in your lower back, hips, and pelvis
💗 No more leaks—run, jump, and laugh without worrying
💗 Better posture & breathing, reducing tension and discomfort
💗 Confidence knowing your body is working for you, not against you

What's the commitment:
🎯 1-Hour in person session once a week
🎯 30 Minutes of homework daily
🎯 Ready and Willing to do what it takes kind of mindset

I only have 2 spots available for this round, and since this is a 1:1 coaching program, I want to make sure it’s the right fit for you. The first step is an evaluation to assess your core function and determine if this is the best program for you.

If you’re serious about feeling strong, in control, and free from frustrating symptoms, reply to this email or click below to book your evaluation now!

Let’s get you back to feeling your best! 💪

https://kilo.gymleadmachine.com/widget/bookings/mommestrong/healandsealconsult

02/26/2025

Bianca’s Story: How Proper Breathing Changed Everything

Before learning how to breathe with her transverse abdominis, Bianca constantly felt tightness in her ribs, like she could never take a full, deep breath. The discomfort wasn’t just annoying—it made everyday tasks like holding her kids and babywearing exhausting. She felt like her body was working against her.

Through Heal & Seal, Bianca learned how to engage her deep core properly, and everything changed.

"For the first time in years, I could actually take a deep breath without feeling that tight, restricted sensation in my ribs. I didn’t realize how much tension I was holding there! Now, I feel strong enough to carry my kids without discomfort, and I can babywear again without resenting my kid from the pain. It’s such a relief!"

By reconnecting with her core and breath, Bianca regained the strength she didn’t even realize she was missing.

If you’ve been dealing with rib tightness, shallow breathing, or core weakness, Heal & Seal can help you too.

Click below to schedule a free core evaluation with Heal & Seal creator, Ashley Kates.

https://kilo.gymleadmachine.com/widget/bookings/mommestrong/healandsealconsult

02/24/2025

The Truth About Your Core—And Why It Could Be the Root of Your Pain
Hey Girl Heeeeey

We need to talk about something that’s impacting way more than just your stomach. Diastasis recti isn’t just a “mom pooch” issue—it’s a sign of core dysfunction, and it could be the missing link behind issues like back pain, hip tightness, poor posture, and even pelvic floor dysfunction.

If you’ve been feeling disconnected from your core, struggling with aches and pains, or wondering why your workouts don’t seem to “fix” anything, this email is for you.

What Exactly Is Diastasis Recti?
Your core isn’t just about six-pack muscles—it’s a deep, layered system of muscles and connective tissue that work together to create stability, strength, and support for your entire body. Diastasis recti happens when the linea alba (the connective tissue between your abs) stretches and thins too much, causing a gap between the re**us abdominis muscles.

This separation often happens during pregnancy due to the stretching of the abdomen, but it’s not just a pregnancy problem. It can also be caused by:
➡️ Excessive intra-abdominal pressure (from heavy lifting, improper breathing, or chronic straining)
➡️ Poor core engagement (like overusing the wrong muscles while your deep core stays weak)
➡️ Connective tissue dysfunction (from genetics, inflammation, or hormone shifts)

But here’s the real issue—diastasis recti isn’t the problem itself. It’s a symptom of deeper core dysfunction.

This is why traditional ab workouts like crunches and planks won’t fix diastasis recti—because the issue isn’t just the gap, it’s how your core is functioning as a whole.

This isn’t about quick fixes or endless ab exercises—it’s about teaching your core to work the way it’s supposed to so you can feel strong, stable, and confident again.

Ready for a FREE GUIDE to DR and PFD? Comment "Gimme" and I'll shoot over that PDF!

02/21/2025

How Chetana Went from Back Pain to Record-Breaking Strength 💪

Meet Chetana—a StrongHER member who went from chronic low back pain and core weakness to hitting personal records in her squat and deadlift… all because she took the time to heal her core the right way.

When Chetana first came to StrongHER, she was frustrated. She just had a baby and wanted to get healthy, lose some body fat, and get stronger. BUT she kept feeling unstable, weak, and limited by her low back pain. She knew something was missing—she just didn’t know what.

Like so many women, she thought she just needed to “get stronger.” But what she really needed was to reconnect with her core.

That’s when she joined StrongHER and we decided we needed to integrate Heal & Seal techniques into her onboarding program.

What Changed?
Through the program, Chetana learned how to:
✅ Activate her deep core properly—no more relying on her back to do all the work
✅ Rebuild tension in her linea alba—so her core actually supported her lifts
✅ Breathe and brace the right way—giving her the stability she’d been missing

And the results? Game-changing.

✔️ Her back pain disappeared
✔️ She feels stronger and more stable than ever
✔️ She’s hitting PRs in both her squat and deadlift—without pain, without hesitation, and with more confidence than ever before

Chetana didn’t just “fix” her core—she unlocked a new level of strength she never knew she had.

Your Turn?
If you’ve been struggling with low back pain, weakness, or feeling disconnected from your core, this is your sign. Heal & Seal isn’t just about fixing a “gap”—it’s about building a body that works for you, not against you.

Are you ready to finally feel strong, stable, and pain-free? Schedule a free core eval and let’s chat about how Heal & Seal can help YOU. 💙
https://kilo.gymleadmachine.com/widget/bookings/mommestrong/healandsealconsult

02/20/2025

Your Core Isn’t “Just Weak” — It Needs to Heal 💡

If you’ve been struggling with a soft midline, leaks, or core weakness, it’s NOT just about doing more ab exercises. The problem isn’t your strength—it’s your deep core connection.

Heal & Seal is designed to help you:
✅ Retrain your core muscles to work together
✅ Firm up your linea alba for real strength
✅ Move with confidence—without leaks, pain, or instability

This isn’t about crunches. It’s about rebuilding from the inside out so your core actually supports you.

Spots are filling—DM us “CORE” if you’re ready to start! 💙

02/19/2025

🔥 3 Women. 1 Strong Core. 30 Days. 🔥

We’re looking for 3 women who want to rebuild a strong, functional core with our Heal & Seal program! 💪

Here’s what you’ll gain:
✅ A firmer, stronger linea alba for better core activation
✅ Less leaking, better control, and more confidence
✅ The ability to lift, move, and feel strong without pain

Ready to stop guessing and start healing for real? Drop a 💙 or DM us “CORE” to grab a spot!

Ready to go NOW? Click the link below to schedule a free core eval!
https://kilo.gymleadmachine.com/widget/bookings/mommestrong/healandsealconsult

02/17/2025

Is Your Core Weak? The Answer Might Be in Your Linea Alba 🤔

If your linea alba (the connective tissue between your abs) feels soft, squishy, or lacks tension, it could be why your core feels weak, unstable, or unresponsive.

Here’s why it matters:
⚡ The linea alba acts like a bridge between your abdominal muscles—if it’s weak, your core can’t generate proper strength.
⚡ A soft midline often leads to poor core activation, back pain, and even pelvic floor dysfunction.
⚡ Crunches and planks won’t fix it if your deep core muscles aren’t working together to create true tension and support.

The good news? Your linea alba CAN firm up with the right approach—no endless ab workouts or extreme restrictions needed.

Want to learn how to rebuild strength from the inside out? Drop a 💙 or DM us "CORE" and let’s chat!

02/14/2025

“Closing the gap” isn’t what you think… 🤔

When it comes to diastasis recti, many women believe the goal is to make the ab muscles touch again—but that’s not the full picture.

The real goal? Firming and strengthening the linea alba—the connective tissue that holds your core together. When it’s weak, stretched, or soft, your core can’t function properly, leading to instability, weakness, and even pelvic floor issues.

✅ It’s not just about making the gap “smaller”—it’s about making your core stronger and more functional.
✅ When the linea alba firms up, you get better core activation, more strength, and less doming or coning.
✅ With the right strategy (like Heal & Seal 😉), your deep core muscles learn to work together again, creating true core stability.

It’s not about the size of the gap—it’s about the strength of the tissue. And that’s exactly what we help you build. 💪

Want to know if your core is truly functional? Drop a 💙 or DM us “CORE” to learn more!

02/12/2025

So you saw our last post… now let’s talk details! 👀

Our Heal & Seal program isn’t just about “fixing” your core—it’s about rebuilding strength from the inside out so you can lift, run, laugh (or sneeze!) without worrying about leaks, pain, or weakness.

✅ Strengthen your deep core & pelvic floor
✅ Close the gap from diastasis recti
✅ Move with confidence—without fear of symptoms

Your body is stronger than you think, it just needs the right approach. 💪 Ready to heal, seal, and get back to feeling like YOU? Drop a 💙 or DM us “HEAL” to get started!

02/10/2025

Did you know? 🤔

We have a program called Heal & Seal designed specifically for diastasis recti and pelvic floor strength!

If you’re dealing with:

➡️ Core weakness or a back/hip pain postpartum
➡️ Leaking when you lift, sneeze, or run
➡️ A soft, tender midline that doesn’t feel strong or "tight"
You don’t have to live with it. Your core and pelvic floor CAN heal—with the right approach. 💪

Drop a 💙 below if you want more info click below for an eval or DM us “HEAL” to chat!
https://kilo.gymleadmachine.com/widget/bookings/mommestrong/healandsealconsult

02/07/2025

🌟 Lauren’s Story: From Disconnection to Strength 🌟

“I’m a mom of five, and for the past five years, I felt completely disconnected from my core. No matter what I did, I couldn’t activate it—it was like it just wasn’t there. My linea alba was soft, tender, and weak, and I honestly thought this was just my ‘new normal’ after having kids.

But after just ONE session at StrongHER, everything changed. 😭🔥

For the first time in five years, I felt my core engage. I could feel strength waking up inside me that I thought was gone forever. And the pain? Gone. My linea alba didn’t feel tender anymore. I actually cried because I realized—I’m not broken. My body just needed the right approach to heal.

To every mom who feels like she’s lost connection with her body—there’s hope. You CAN feel strong again. You just need the right guidance and support.” 💖

Lauren, your story is why we do what we do! 💪 If you’ve been struggling with postpartum core weakness, you don’t have to do it alone. Clck the link below to get evaluated

https://kilo.gymleadmachine.com/widget/bookings/mommestrong/healandsealconsult

02/06/2025

Fascia & Your Core: How It Relates to Diastasis Recti
Your core isn’t just about muscles—fascia plays a HUGE role in how your core functions and heals after pregnancy. When we talk about Diastasis Recti (DR) (the separation of the abdominal muscles), we have to look at the layers of fascia that hold everything together.

The Layers of Fascia in the Core
1️⃣ Superficial Fascia – The top layer just under the skin that connects to fat and helps with movement and hydration.

2️⃣ Deep Fascia – Surrounds and integrates with muscles, including the re**us abdominis (your "six-pack" muscles), obliques, and transverse abdominis (TVA).

3️⃣ Linea Alba (Midline Fascia) – This is the key player in diastasis recti! The linea alba is the connective tissue that runs down the center of your abdomen, holding both sides of the re**us abdominis together.

How Fascia Affects Diastasis Recti
🚨 Before Pregnancy: The fascia is strong, flexible, and supportive, allowing your core muscles to generate and transfer force efficiently.

🤰 During Pregnancy: The linea alba stretches to make room for your growing baby. If overstretched or weakened, it loses tension, making it harder for your core muscles to work together properly.

🔄 After Pregnancy: If the fascia remains too stretched or weak, the gap between the ab muscles may stay open, leading to DR. This can cause:
✅ A weak core & lower back pain
✅ Pelvic floor dysfunction (like incontinence or prolapse)
✅ Difficulty generating strength for lifting, running, or even daily movements

Healing the Fascia & Restoring Core Function
🛠️ It’s NOT just about closing the gap—it’s about strengthening & re-tensioning the fascia!
💡 Proper breathing, core engagement, and functional movement help re-train the fascia and muscles to work together again.
🏋️‍♀️ Progressive strength training reinforces the fascia’s ability to support the core without excessive pressure.

Fascia isthe key to real core strength and healing. 💪 Ready to rebuild from the inside out? Click below to get evaluated

https://kilo.gymleadmachine.com/widget/bookings/mommestrong/healandsealconsult

Address

114 N Church Street
Lexington, SC
29072

Opening Hours

Tuesday	8am - 2pm
Wednesday	8am - 2pm
Friday	8am - 2pm
Saturday	8am - 2pm

Telephone

+18035208149

Website

http://www.strongherllc.com/

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Our Story

I am Ashley Kates, owner & creator of Heal & Seal, a Mom+me Strong Program. I am a certified pre & postnatal coach/trainer, mother and wife with a passion to break women free of the lies they are broken and hopeless through core and pelvic floor support. Heal & Seal is an evidence-based program that heals Diastasis Recti and alleviates symptoms related to the Pelvic Floor. *SYMPTOMS* Symptoms which are associated with DR or a weak pelvic floor that Heal & Seal addresses are *Abdominal Separation *Uterine or Pelvic Floor Prolapse *Incontinence (urination when cough or sneeze) or uncontrollable bladder *Lifting and Tightening of Skin *Abdominal/Umbilical Hernias *Postural Abnormalities *Digestive Discomfort *Pain associated with Endometriosis *Back/Hip Pain *Weak Core *Instability *Also, nearly every participant reports better s*x or stronger or***ms. *PHASE I, II & III* Each phase consists of four, 1 hour sessions that meet once a week with a four week break between phases. All phases compound upon one another teaching the participant in Phase I to isolate and engage the muscle responsible for abdominal separation and integrity of the core. Phase II the participant strengthens supplemental muscles of the core and pelvic floor through specific isolation movements to create stability in the pelvis then finally in Phase III the participant applies techniques and methods from Phase I and Phase II to functional movements to not only continue healing and strengthening their bodies in relation to exercise but injury prevention. *SCHEDULE A CONSULTATION* Each phase is priced separately. If you are interested in a consultation to discuss your symptoms and determine if Heal & Seal is the appropriate program for you, please PM me or email us at MommeStrongLLC@gmail.com or just shoot us a message. Consults are $35 which goes towards Heal & Seal should we determine the program is the best fit for you. *REGISTRATION* If you already know this is the program for you, you may register with the link below. Fill out all information completely. Without a consultation, a $35 https://docs.google.com/forms/d/e/1FAIpQLSeUb6FEUi4VlEaieCulKsC3kNLlFQo5h8Wyj7FE4Lpap2Ypyg/viewform?c=0&w=1