How can MamasteFit support you?

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Quiz Questions

1.
Where are you right now?
- A.
  I'm pregnant
- B.
  I'm postpartum
- C.
  Not pregnant or postpartum (including trying to conceive)
- D.
  I'm a birth or fitness professional
2.
How far along are you?
- A.
  Under 28 weeks
- B.
  28 weeks or more
3.
What are you looking for?
- A.
  Childbirth education (online)
- B.
  Childbirth education in person in Aberdeen, NC
- C.
  Prenatal workouts
- D.
  Both: prenatal workouts + childbirth education
4.
What kind of prenatal workouts fit you best?
- A.
  Full-length strength workouts (45–75 min) in an app. I train in a gym and want to keep lifting.
- B.
  Short workouts (15–20 min) in an app. I'm busy but want to stay strong.
- C.
  Follow-along workout videos I can do at home or in the gym.
- D.
  Pelvic floor focused workouts to pair with my own training.
- E.
  Something for pelvic, SI joint, or pubic bone pain.
- F.
  Birth prep workouts only. I already have my own training program.
5.
How do you want to train while you prep for birth?
- A.
  Full-length app workouts (45–75 min), gym and barbell friendly
- B.
  Short app workouts (15–20 min)
- C.
  Follow-along workout videos
- D.
  I want it all: prenatal, birth prep, AND postpartum fitness (save up to $156)
6.
You're in the home stretch! How do you want to prep for birth?
- A.
  Strength workouts in the app + childbirth ed + pelvic floor prep
- B.
  Follow-along workout videos + childbirth ed + pelvic floor prep
- C.
  Just birth prep workouts + childbirth ed + pelvic floor prep
7.
Which workout style fits you best?
- A.
  Full-length app workouts (45–75 min), gym and barbell friendly
- B.
  Short app workouts (15–20 min)
- C.
  Follow-along workout videos
8.
How far postpartum are you?
- A.
  Less than 6 months postpartum
- B.
  6 months or more postpartum
9.
Did you have a C-section?
- A.
  Yes, I had a C-section
- B.
  No, I had a vaginal birth
10.
What's your main goal right now?
- A.
  Rebuild strength and get back to lifting (30–75 min workouts)
- B.
  Rebuild with short workouts (15–20 min)
- C.
  Work on pelvic floor symptoms (leaking, heaviness, pressure) while I rebuild
- D.
  Get back to running
11.
You're 6+ months out. What's your main goal right now?
- A.
  I haven’t rebuilt yet: I want to rebuild strength and get back to lifting (30–75 min workouts)
- B.
  Rebuild with short workouts (15–20 min)
- C.
  Recover from a C-section
- D.
  Work on pelvic floor symptoms (leaking, heaviness, pressure) while I rebuild
- E.
  Get back to running
- F.
  Train for a marathon
- G.
  I’ve rebuilt and want to keep getting stronger and hit new PRs
12.
Planning another pregnancy down the road?
- A.
  Yes! Bundle prenatal + postpartum now and save up to $156
- B.
  No, just postpartum for now
13.
What's your main goal?
- A.
  Get stronger, hit new PRs, and mix in running
- B.
  Work on pelvic floor symptoms like leaking, heaviness, or pressure
- C.
  Get rid of pelvic, SI joint, hip, or low back pain
- D.
  Get strong before a future pregnancy (trying to conceive or planning ahead)
14.
What do you want to learn?
- A.
  Pelvic mechanics for pregnancy and birth
- B.
  How to train clients through pregnancy and postpartum

Quiz Outcomes

1.
Childbirth Education Course: Online
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You want to know what is actually happening in labor, not just what to pack in your hospital bag.Here’s the thing: birth is not something that just happens to you. When you understand the process, you can work with it, make informed decisions, and advocate for yourself. This course gives you the science and the options.Anatomy and physiology of pregnancy and birthPelvic floor and birth prep exercisesLabor timeline and what to expectBirth planning and birth optionsLabor induction and addressing labor stallsLabor positions, comfort measures, and pushingImmediate postpartum and newborn optionsSelf-paced and closed captioned, with lifetime access so you can use it for this birth and future pregnancies.$149 one-time
2.
Childbirth Education Course: In-Person
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You want to learn face to face, and you want your partner there too.Join us at our gym in Aberdeen, NC for a one-day course (9am–3pm). Registration covers two adults, so your support person learns right alongside you.You also get our full online childbirth education course to review everything before and after class.
3.
40-Week Prenatal Strength Program
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You lift, and you do not want to stop just because you are pregnant. Good news: you don’t have to.This program keeps you training in the gym with smart, trimester-specific modifications, so you stay strong, reduce common aches, and prep your body for birth along the way. Workouts sync to your current week of pregnancy, so if you are 20 weeks, you start at week 20.5 workouts per week: 2 lower body, 2 upper body, 1 pelvic stability or pelvic opening45–75 minute workouts, with guidance to shorten as neededBuilt for the gym and the barbell, with trimester-specific modificationsBirth prep built in: learn to open each level of the pelvis$299 one-time or 9 payments of $42. Lifetime access with the one-time payment or once all payments are complete.
4.
40-Week Prenatal Mini Program
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You are busy, not done training. 15–20 minutes is enough to stay strong when the programming is smart.Same approach as our full program, built for the days when your schedule (or your energy) is tight. Self-paced in the TeamBuildr app, synced to your current week of pregnancy.5 workouts per week: 2 lower body, 2 upper body, 1 pelvic stability or pelvic opening15–20 minute workouts that fit a busy scheduleTrimester-specific modifications for every exercise$179 one-time or $25/month.
5.
Prenatal On-Demand Workout Program
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You want to press play and move with us. No guessing on sets, reps, or form.Full-length workout videos you follow in real time, at home or in the gym. Strength, conditioning, pelvic stability, and birth prep, all synced to your week of pregnancy.Workouts split into three parts (8–15 minutes each). Do one for a quick session or stack all threeSyncs to your current week of pregnancyStrength, conditioning, pelvic stability, and birth prep$299 one-time or 9 payments of $42.
6.
Pelvic Floor Foundations Course
Here’s the thing: your pelvic floor does not need endless kegels. It needs to connect, release, AND strengthen, and it needs to work with your breath and the rest of your body.Pelvic Floor Foundations teaches you how your pelvic floor actually functions, then puts it into practice with 30+ follow-along workouts. Use it on its own or pair it with the training you already love.Educational videos on how your pelvic floor actually works30+ on-demand workouts to connect, release, and strengthenWorks during pregnancy, as birth prep, in postpartum recovery, and beyondPairs with any training program you already follow$85 one-time with lifetime access.
7.
Core, Pelvic Floor & Pelvic Stability Program
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Pelvic pain is common. That does not make it normal, and it does not mean you have to push through it.Pelvic, SI joint, and pubic bone pain often comes down to how your pelvis moves and stabilizes, and that is trainable. This program gives you the exercises and the education to address the common drivers of pain so you can get back to training comfortably.Education on how to approach pain reliefFollow-along workout videosFor pregnancy, postpartum, or anytime pelvic pain gets in the way of training$85 one-time with lifetime access.
8.
Birth Prep Workout Program
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Deep squats and butterfly poses will not cut it for birth prep. There is no ONE movement that opens the entire pelvis.Your pelvis has three levels: the top, the middle, and the bottom. These follow-along workouts teach you how to open each one, plus pelvic floor release, so you know how to move in labor and feel more in control of your birth.Ideal for the second and third trimester. $59 one-time.
9.
Prenatal Strength Prep for Birth Bundle
You want to stay strong AND walk into labor knowing exactly what to do. This bundle covers both.Your training, your pelvic floor, and your birth education in one place, so you are prepping your body and your mind at the same time.40-Week Prenatal Strength Program (TeamBuildr app, 45–75 min, gym and barbell friendly)Childbirth Education CoursePelvic Floor Foundations Workout ProgramFull price $533. Bundle price $449 (save $84) with lifetime access.
10.
Prenatal Fitness Prep for Birth Mini Bundle
Short on time, still serious about birth prep.Quick workouts that keep you strong, plus the pelvic floor prep and childbirth education to get you ready for labor. No hour-long sessions required.40-Week Prenatal Mini Program (TeamBuildr app, 15–20 min)Childbirth Education CoursePelvic Floor Foundations Workout ProgramFull price $413. Bundle price $349 (save $64) with lifetime access.
11.
Prepare for Birth On-Demand Bundle
You like to follow along, and you want to be ready for birth.Press play on your workouts, prep your pelvic floor, and learn what to expect in labor, all in one bundle.Prenatal On-Demand Fitness Program (follow-along videos)Childbirth Education CoursePelvic Floor Foundations Workout ProgramFull price $533. Bundle price $449 (save $84) with lifetime access.
12.
The Athlete’s Bundle
You want support now AND after baby. This is the full picture.Train through pregnancy, prep for birth, and rebuild to real lifting postpartum. Lifetime access means it covers this pregnancy and the next.40-Week Prenatal Strength ProgramBirth Prep On-Demand Workout ProgramChildbirth Education CoursePre/Postnatal Yoga ClassesPelvic Floor Foundations Workout ProgramPostnatal Return to Fitness ProgramFull price $951. Bundle price $795 (save $156) with lifetime access, for this pregnancy and the next.
13.
The On-Demand Fitness Bundle
You want a trainer on screen for every workout, from pregnancy through postpartum.Follow-along videos for every stage, plus birth prep, pelvic floor, and childbirth education. No app or gym needed.Prenatal On-Demand Workout ProgramPostnatal On-Demand Workout ProgramPre/Postnatal Yoga ClassesChildbirth Education CoursePelvic Floor Foundations Workout ProgramFull price $936. Bundle price $795 (save $141) with lifetime access.
14.
The Mini Workout Bundle
Your time is limited. Your goals are not.Quick, effective 15–20 minute workouts to carry you through pregnancy, birth prep, AND postpartum recovery.40-Week Mini Prenatal Workout ProgramPostnatal Mini Workout ProgramBirth Prep On-Demand Workout ProgramPre/Postnatal Yoga ClassesChildbirth Education CoursePelvic Floor Foundations Workout ProgramFull price $731. Bundle price $629 (save $102) with lifetime access.
15.
3rd Trimester Prepare for Birth Bundle (App)
You are in the home stretch, and it is not too late to prep for birth.Jump in at week 28 with strength workouts built for the third trimester, plus the pelvic floor prep and childbirth education to walk into labor ready.Week 28–40 Prenatal Strength Workouts (TeamBuildr app)Childbirth Education CoursePelvic Floor Foundations Workout ProgramFull price $349. Bundle price $295 (save $54) with lifetime access.
16.
3rd Trimester Prepare for Birth Bundle (On-Demand)
You are in the home stretch, and it is not too late to prep for birth.Follow-along third trimester workouts plus the pelvic floor prep and childbirth education to finish pregnancy strong and walk into labor ready.3rd Trimester Prenatal On-Demand WorkoutsChildbirth Education CoursePelvic Floor Foundations Workout ProgramFull price $349. Bundle price $295 (save $54) with lifetime access.
17.
Prepare for Birth Bundle
You already have a training program you love. Keep it.Add the birth prep: learn to open each level of the pelvis, prep your pelvic floor, and know exactly what to expect in labor.Birth Prep Workout ProgramChildbirth Education CoursePelvic Floor Foundations Workout ProgramFull price $293. Bundle price $249 (save $44) with lifetime access.
18.
Postpartum Return to Fitness Program
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You are ready to rebuild. Not “bounce back.” Rebuild, and get stronger than before.This program meets you where you are, restores your core and pelvic floor, and progresses you back to real lifting with a clear plan.Delivered in the TeamBuildr app for easy trackingFirst 24 workouts include follow-along videos AND self-paced written workouts4 strength workouts per week plus daily core30–75 minute workoutsStart at 4–6 weeks postpartum, or anytime after (even years later)$269 one-time. Lifetime access covers this postpartum and every future postpartum, including updates.
19.
Postpartum Mini Fitness Program
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Newborn life does not leave a lot of free time. 15–20 minutes is enough to start.Rehab after birth and build the foundation you need, so you feel ready to take on bigger training when life allows.12-week program in the TeamBuildr app with demo videos4 strength workouts per week plus daily core15–20 minute workouts$169 one-time with lifetime access.
20.
C-Section Recovery Fitness Bundle
You had a C-section, so your recovery needs to start at the scar, not just the core.A C-section is major abdominal surgery. This bundle rebuilds your core and pelvic floor with targeted training, plus scar mobilization so every layer gets addressed.C-Section Recovery Fitness Program (TeamBuildr app, 4 strength workouts per week plus daily core)Workouts start around 30 minutes and build to 45–60C-Section Scar Mobilization Course with physical therapist Casey BackusStart at 6–10 weeks postpartum, or anytime after$299 one-time with lifetime access.
21.
Postpartum + Pelvic Floor Fitness Bundle
Leaking when you jump. Heaviness by the end of the day. Pressure when you lift. Common after birth? Yes. Something you just have to live with? No.And it does not mean you stop training. It means your pelvic floor becomes part of the plan. This bundle pairs our full postpartum strength program with targeted pelvic floor work.Postpartum Return to Fitness ProgramPelvic Floor Foundations Workout ProgramFull price $354. Bundle price $299 (save $55) with lifetime access.
22.
Postpartum Return to Running Program
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You want to run again, without leaking, pain, or wondering if you are ready.Running is high impact, and your core and pelvic floor need to be ready for it. This program builds the strength first, then progresses you back to running with a clear plan.Delivered in the TeamBuildr appRunning progressions, strength training, and pelvic stability workFirst 24 workouts include follow-along videos and self-paced written workoutsStart at 4–6 weeks postpartum, or anytime after$269 one-time with lifetime access for this and future postpartums.
23.
28-Week Marathon Training Program
Big goal. Let’s go.Train for your first (or fastest) marathon without burning out or breaking down. Smart run progressions, strength training, and pelvic floor support, built to fit a busy mom life.28-week plan in the TeamBuildr appRun progressions + strength training + pelvic floor supportStart at 6–9+ months postpartum, or anytime after$259 one-time.
24.
MamasteFit Beyond Strength Training
You have done the rebuilding. Now it is about getting stronger than before.This is not a foundations program. It is strength training built to help you hit new PRs and stay pain-free, with the same pelvic mechanics-driven programming our clients love.Strength cycles with a gym option AND a low-equipment optionRunning programs to build your engine alongside your liftsLots of pelvic mechanics exercises to keep you moving well and pain-freeConditioning and mobility workDelivered in the TeamBuildr app$35/month or $320/year.
25.
Get Strong Before Pregnancy: MamasteFit Beyond Strength Training
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The best time to get strong for pregnancy is before you are pregnant.Build strength now and you walk into pregnancy with a base to maintain, not one to build from scratch. MamasteFit Beyond Strength Training gets you there, with pelvic mechanics that carry right into pregnancy.Strength cycles with a gym option AND a low-equipment optionRunning programs to build your engine alongside your liftsLots of pelvic mechanics exercises to keep you moving well and pain-freeConditioning and mobility workDelivered in the TeamBuildr app$35/month or $320/year.Once you are pregnant, you can move right into our prenatal programs. Want a preview? Try our free prenatal sample programs.
26.
Pelvic Mechanics for the Birth and Movement Professional
You support pregnant and laboring clients, and you want to understand what the pelvis is actually doing.This course breaks down pelvic mechanics for pregnancy and birth: how the pelvis moves, how the sacrum moves in more than one plane, and how to apply it with your clients. Your recommendations come from mechanics, not memorized positions.For doulas, birth workers, fitness pros, and anyone supporting perinatal clients. $499.
27.
Prenatal and Postpartum Fitness Trainer Course
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You train women, and you want to confidently coach them through pregnancy and postpartum, not just hand them a list of “don’ts.”Learn how to program for each trimester, prepare clients for birth, and guide their return to lifting postpartum.Lifting recommendations for pregnancy and returning to lifting postpartumHow to prepare prenatal clients for birth with pelvic mechanicsChildbirth education specific to the trainer$800.