Be Active Strong and Energized (BASE) Fitness Membership
Sustainable, challenging yet doable home workouts for your core, pelvic floor and whole body!
You may never “get your body back”…but you can still experience immense joy, freedom and confidence in your body! With BASE, you can feel stronger, more energetic and vibrant in as little as 1 workout per week!
BASE is for you, if you:
▶ don’t know where to start or how to modify workouts for pregnancy, postpartum, symptoms or level of fitness
▶ want more core and pelvic floor strength, energy and confidence through pregnancy and motherhood
▶ struggle to fit in workouts with the stress of parenting
▶ haven’t exercised consistently in a while
▶ want to prepare for an upcoming pregnancy
▶ reduce your mental load by having me plan your workouts!
▶ want to release guilt, shame, and all-or-nothing mentality around fitness
What progress can you make in BASE?
“I'm just starting my 3rd month in Surabhi's base membership and I'm loving it for several reasons. From Surabhi's initial response to my intake form, I noticed how attentive and caring she was to help create a plan that would make sense for me. I'm glad she helped adjust my initial goal so that it was more realistic. As a result I've been able to meet my workout goal each week and exceed it most weeks, recently. I'm already feeling stronger and more motivated. I occasionally tried YouTube workouts before and often found the pace fast and not exactly at my level. The weekly videos I receive from Surabhi feel accurately targeted to my abilities. She regularly checks in and responds to emails with suggestions and encouragement. I've come to see her as an accountability partner invested in my success. I also love that the workouts are all about 30 minutes and broken into multiple chunks. This works for me because when I can't set aside the full time, I can still squeeze in a few of the different sets while making dinner, etc. I'm also impressed with how unique each workout is and how much I enjoy the majority of the exercises. They feel good and really doable. I feel I'm learning so much about proper movement and weight training and this is boosting my confidence and consistency. I'm grateful I found Surabhi. Can't recommend her enough! Try out a month, I don't think you'll regret it. :)” - Sonny
Fitness that actually fits your mom life
▶ Quick & challenging on-demand full-body workouts
▶ 30-min strength workouts include mobility exercises, stretches, and affirmations to boost self-confidence and self-efficacy
▶ Modifications & variations to suit your ability, level of fitness and stage (pregnancy, postpartum, pain, pelvic symptoms)
▶ Challenging, but energizing. Won’t leave you sore for days!
▶ Exercise at your own convenience (in your bare feet and PJs if you want!). No added pressure of showing up to a class, no comparison to others, no before/after pictures, no body-shaming.
▶ Minimal equipment needed: dumbbells, optional bands
Life Changing Support
“Honestly - you and your program are changing my life! My symptoms have decreased so much! On the weekend my husband made me laugh so hard I spit my drink out (and somehow up my nose?) BUT I DIDN'T EVEN PEE ONE DROP! I couldn't even do that BEFORE I had my daughter! Thank you thank you thank you for showing me I am STRONG!” ~Kayla
Within 3 months of BASE, moms report…
LESS:
Pain, urinary leaks, and pelvic floor heaviness
Stiffness through the work day or mom demands
Guilt and shame around body or not exercising “enough”
Mom guilt and mom rage 😈
MORE:
Strength through core, pelvic floor & whole body
Ease with real life tasks e.g., carrying kids or groceries, climbing stairs, sitting at a desk for hours
Better libido, pleasure & stamina with sexual intimacy
Energy & better mood (even when sleep-deprived)
Confidence with movement goals like running, lifting, dance or step classes, yoga
Kind Words
“Joining Surabhi's BASE membership was the best thing I did for myself after having my first baby. The program was just what I needed to gain strength and confidence in myself again. The workouts are 30 mins long and always just the right challenge. Surabhi really listens to feedback when programming the workouts. She also answers all my questions (seriously...all of them!) and provides form checks. She not only focuses on exercises and strength but also on mindset and stress levels. She's so supportive and always brightens my day. I highly recommend her!” - Mariela
BASE Fitness Membership Options
3 options to suit your individual support and movement needs!
BASE DIY
Workouts only
30-minute on-demand workouts targeting core, pelvic floor & full-body
Mobility warm-up, stretches & affirmations with each workout
New workouts added monthly
Video instruction & written exercise list
Minimal equipment (dumbbells, bands)
Modifications for pregnancy, postpartum & varying fitness levels
Great if you’re working with a pelvic PT, have no/minimal symptoms, or have experience strength training
Monthly investment: $69 CAD (~$49 USD)
30-min home workouts targeting core, pelvic floor & whole body
Video instruction + written list of exercises with each workout
Modifications for pregnancy, postpartum & beyond
Minimal equipment needed (dumbbells, occasional and optional bands/balls)
Workouts updated monthly
Online database with 60+ full-body workouts
Three month minimum commitment, then month-to-month.
BASE Support
Everything in BASE DIY, plus:
100+ full-body workouts, bonus mobility sessions, symptom management tips & education
New 30 min workout added weekly
Complete email access support for questions, form checks, modifications, troubleshooting, & gentle nudges to keep going!
Weekly email check-ins with Surabhi
50% off workshops & guides
Great if you’re pregnant, postpartum or have pelvic floor dysfunction
Monthly investment: $129 CAD (~$89 USD)
New 30 min full-body workout updated weekly
Access to 100+ on-demand workouts, mobility sessions, symptom tips & education
Minimal equipment needed (dumbbells, occasional resistance bands)
Video instruction + written list of exercises with each workout
Modifications for pregnancy, postpartum, pain or symptoms
Complete access for support, questions, form checks, modifications & troubleshooting via email
Weekly email updates and check-ins with Surabhi
50% off workshops & guides
BASE Plus
Everything in BASE Support, plus:
Personalized 30-min physiotherapy* session each month ($120 CAD value)
Tailored exercises for specific goals, e.g., running, biking, pull-ups
Pain & symptom management (eg leaks, prolapse, painful sex)
Great if you have symptoms (eg pelvic pain, prolapse, leaks, endometriosis), feel anxious about symptoms, tend to hyperfocus on pain, struggle with staying consistent (eg in ADHD), or want individualized support for goals
*Ontario residents will receive a physiotherapy invoice for BASE Plus
Monthly investment: $229 CAD (~$159 USD)
Personalized 30-min physiotherapy* session each month ($120 value)
Tailored exercises for specific movement goals, e.g., running, biking, pull-ups
Pain & symptom management (eg leaks, prolapse, painful sex)
100+ full-body workouts, mobility sessions, symptom tips, education & affirmations
New 30 min workout added weekly
Complete access for support, questions, form checks, modifications & troubleshooting via email
Weekly check-ins with Surabhi via email
50% off workshops & guides
Minimum 3-month commitment, then month-to-month.
If you prefer private weekly coaching instead, my fees are $500/month after initial consult of $225
Choose the option that’s best for you!
Your needs matters
You deserve time and space for yourself even as a new mom. You don’t have to wait til your schedule clears or your kids move out before making time for YOU. And you don’t need to be at the gym 5x/week for it to “count” either! Exercise doesn’t have to be all-or-nothing! BASE helps you find a balance that works for you and your current life!
Feedback from a strong mama of 2
“I just want to say how much I’m enjoying the program! My normal workouts pre-baby had always been the typical “leg day/chest day/back day” heavy-lifting type workouts. Now with my second baby, I’m finding your workouts are exactly what I need. Short enough that I can get to 3-4 a week, doing a range of exercises so that if I only get a workout or two in, I don’t feel like I’ve cheated a body part. As someone who enjoys heavy lifting (but isn’t back to it yet), I love that it’s all my old favorites (squats, deadlifts, rows, etc) getting me slowly closer to my old self. And as I also do PFPT, your exercises are exactly in line with my PT’s regimen (not surprising of course, since you’re a physiotherapist yourself). Two other things I love about your workouts? I love that you work out in bare feet/socks, which for some reason just signals to me that I can always find time to squeeze in a workout in my living room when I don’t even need shoes! And I love how it takes the mental load from me. Even though my old workouts were routine, I still had to think, “how many sets, I only have 10 min left, should I do x or y” etc. It’s amazing how many small decisions are in a workout, and how freeing it is to just follow along!” - Jenny M.
Be Active Strong & Energized with BASE!
Quick & effective home workouts to help you feel strong, confident and successful. Physiotherapist-developed fitness membership helps you take the guesswork out of movement and self-care. Build strength, self-trust, and movement resilience, with expert support from a physical therapist at your fingertips!
Exercise doesn’t need to be about shrinking yourself or trying to fit into old pants.
Exercise can be about feeling good in your skin & boosting energy, strength & pleasure!
BASE mama testimonials
How will I feel from participating in BASE?
BASE members report better mental health, mood, and energy when consistently participating in workouts. They feel more confident in the bedroom and during physical activities like running, jumping on the trampoline, dancing or step classes. BASE workouts help them get through stressful parenting days and even help them when processing grief from loss. Members feel supported, without any added pressure, guilt-tripping or shame from regular fitness and gym spaces.
“I’ve been working with Surabhi virtually for over a year—since I has pregnant and throughout the first year postpartum. I am hyper mobile and have found working with her has been such a huge benefit—she’s kind, makes changes to workouts to suit her clients lifestyles, and she checks in regularly to ensure I’m able to follow physio/exercise/strength training recommendations. I have recommended her to other busy moms and mom friends with ADHD because the format for her BASE fitness program is flexible enough for my neurodivergent friends.” -Alanna
Being a mom can be overwhelming. But exercise doesn’t have to be!
BASE delivers convenient home-workouts that take less time to do than writing out your weekly grocery list!
Frequently Asked Questions
-
BASE is for you if you:
are pregnant, planning to be pregnant, postpartum, or well into parenthood (even 5, 10, 15, 30 years in!)
are a vulva-owner
enjoy moving your body because you feel better physically, mentally, and emotionally
don’t want to struggle through workouts
are ready to build consistency and gentle structure into your routine
-
YES! Strength training during pregnancy is recommended by the Canadian Guidelines for Movement through Pregnancy and American Congress of OBGYNs. It can help you feel better during pregnancy, and it can absolutely set you up for better movement, strength and ease postpartum. Having a baby is physically demanding (think: carrying, lifting, rocking for hours on end), and BASE can help you prepare your body for all this. If you have any concerns, movement contraindications or restrictions, please email me first surabhi@thepassionatephysio.ca
-
Though you can begin easing into movement as soon as you feel ready postpartum, I do suggest waiting ~6 weeks or until you’re cleared to exercise by your doctor/midwife. Prior to 6 weeks, you can book a one-on-one virtual consultation with me so we can evaluate your core, pelvic floor, lifestyle needs and symptoms and begin with early core & pelvic floor connection and strength. Once you are at 6 weeks, I suggest choosing the BASE Support or BASE Plus options.
-
Dumbbells! Start with a set of moderate dumbbells (eg 8-15 lbs). As you gain strength, you will likely be able to lift heavier weights and can invest in weights accordingly. Occasionally, workouts include a loop or long resistance band, or lighter dumbbells. If you have access to more equipment, you can also use a barbell or kettlebells in place of dumbbells.
-
Movement and strength training are recommended for all people, and it doesn’t mean you have to wait until you’re fully symptom-free before beginning exercise. Workouts take into consideration your pelvic floor and core, and will offer variations and breath and posture cues.
If you’re experiencing active symptoms, I suggest the BASE Plus tier so that I can better support you through your journey. As your symptoms improve, you’ll have the option of switching to BASE Support or BASE DIY.
-
Most exercises have modifications and variations included for pregnancy, postpartum & beyond. If you are in the BASE Support or BASE Plus tier, just send me an email and I can provide tailored suggestions or variations. You can also send me a video clip of you doing the movements if you want a form check. Sometimes I’ll send you a short video to show you options for movement.
Note that this is not available in the BASE DIY option, but if you feel you need more guidance, you can switch to BASE Support or BASE Plus at any time.
-
BASE is designed to help people of all abilities and fitness levels. If you’ve never exercised before, I suggest the BASE Support or BASE Plus tiers!
-
You’re human! Expect to miss workouts, especially if you/your kids are sick, you’re undergoing new stress, or if you’re just not feeling it one day. Learning to care for yourself through all of life’s trials and tribulations takes practice and loads of self-compassion.
No need to make up for missed workouts, or double up on workouts when you’re back to it. Just pick up where you left off and continue with your next workout.
-
Payments are made on a monthly basis via credit card through my online scheduling and billing platform Embodia. BASE DIY is $69 CAD/month, BASE Support is $129 CAD/month, and BASE Plus is $229 CAD/month.
-
I suggest a minimum commitment of 3 months, because it takes at least that long to get into a routine, and to begin seeing changes in your strength. Payment is made on a month-to-month basis thereafter.
-
You can cancel your subscription at any time using your customer account. Alternatively, if you’d like to pause or cancel your subscription, you can email me at surabhi@thepassionatephysio.ca with at least 3 business days prior to your next renewal date.
Note that once you are billed for the month, there are no partial or complete refunds. However you will continue to have access for the remainder of your month.
-
Once you cancel, you’ll have access to the workouts until the end of your billing cycle. E.g., if your billing cycle ends on the 23rd, and today is the 10th, you’ll have access to workouts until the 23rd. (it’s just like when you cancel a subscription to Netflix, Amazon Prime etc).
-
For BASE DIY and BASE Support, no.
For BASE Plus, and if you live within Ontario, yes! You will receive your virtual physiotherapy receipt following our 30-minute virtual check-in. Your invoice will show the full $229 fee. Note that if you don’t book your check-in, you late cancel or you don’t show up for your appointment, you will not get a physiotherapy invoice for that month.
-
Our one-on-one sessions allow us to review exercises, discuss your wins and challenges, work on specific movement goals, and manage any symptoms you might be having. For people who like to have accountability and more guidance, this is the tier I recommend!
-
You will have access to my booking link to select your 30-minute visit. My regular cancellation policy applies to these appointments. if you need to change your appointment once booked, you must give minimum 24 hours notice. If you don’t end up booking your appointment or if you no-show or cancel within 24 hours, note that appointments will not be rescheduled within the same month, and they will not be carried over to the following month.
Monthly check-ins are always optional, but recommended since you are paying for it :)