How can MamasteFit support you??

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Quiz Questions

1.
What type of courses are you looking for?
- A.
  Trying to Conceive or Prepping for Pregnancy
- B.
  Prenatal
- C.
  Postpartum
- D.
  Professional
2.
Let's explore our prenatal support options to figure out which courses may be best for you!
- A.
  Just interested in childbirth education
- B.
  Only interested in prenatal workouts
- C.
  I want both!
3.
How do you like your workouts delivered?
- A.
  I want a FREE early postpartum recovery program I can start DAY 1 after birth
- B.
  I prefer self-paced workouts, and want to workout in an app with short demo videos.
- C.
  I prefer to watch a video as I workout at the same time.
4.
What are your postpartum fitness goals?
- A.
  I have 30-75 minutes available to workout, and I am looking for a general strength and conditioning program to help me heal after birth and return to basic lifts.
- B.
  I have 15-20 minutes available to workout, and I am looking to rehab after birth and foundational workout to feel ready to resume other workout programs.
- C.
  I had a c-section and need c-section specific recovery.
- D.
  I want to get back to running after birth but want to include strength training
- E.
  I want to get back to Olympic Weightlifting or CrossFit
- F.
  I am a first responder or military service member, and I need an advanced program to expedite my return to fitness postpartum for my job requirements.
5.
What are you looking for as a professional?
- A.
  Birth: I am a birth professional or a professional that supports perinatal clients and want to dive deeper into understanding the science of pregnancy and birth.
- B.
  Fitness: I am a fitness professional and I want to learn how to better support perinatal clients throughout their pregnancy, prep for birth, and postpartum recovery.
- C.
  I want to learn live with a pelvic floor physical therapist in a mentorship program.
6.
What type of childbirth education do you want to learn?
- A.
  I want the entire childbirth education course!
- B.
  I am hoping for a VBAC and want to prep!
- C.
  I am local and want to learn in person with you!
- D.
  I only want labor-specific information. I do not need to learn about birth options or birth prep exercises.
- E.
  I want to just learn about pushing!
7.
What type of Prenatal Workouts are you interested in?
- A.
  I'd like to try a sample of all prenatal workout programs
- B.
  I prefer to workout at my own pace and follow a list of exercises with short demo videos in an app.
- C.
  I prefer to follow a video as I workout.
- D.
  I want birth prep-specific workouts--I already have my own workout program for daily workouts.
8.
What length of prenatal workouts do you prefer?
- A.
  I want workouts that are 45-75 minutes long, with guidance to shorten as needed.
- B.
  I want workouts that are 15-20 minutes long
9.
Which prenatal workout format do you prefer?
- A.
  I want strength workouts in a video format!
- B.
  I want prenatal yoga!
- C.
  I have pelvic pain and want a program specific to finding pain relief from this!
- D.
  I just want birth prep workouts.
10.
Great! which bundle sounds good to you?
- A.
  Childbirth Education + Prenatal Fitness + Pelvic Floor Prep
- B.
  Childbirth Education + Prenatal Fitness
- C.
  Childbirth Education + Pelvic Floor Prep
11.
How do you like to work out?
- A.
  I prefer to workout at my own pace with an app, and have 45-75 minutes available to workout. I want to workout primarily in a gym setting, and want to workout with a barbell.
- B.
  I prefer to workout at my own pace with an app, but I only have 15-20 minutes available to workout.
- C.
  I prefer to follow a video as I workout at the same time. I want strength based workouts that I can do either at home or in a gym.
- D.
  I want yoga classes with my bundle.
12.
How do you like to workout?
- A.
  I prefer to workout at my own pace with an app, and have 45-75 minutes available to workout. I want to workout primarily in a gym setting, and want to workout with a barbell
- B.
  I prefer to workout at my own pace with an app, but I only have 15-20 minutes available to workout.
- C.
  I prefer to follow a video as I workout at the same time. I want strength based workouts that I can do either at home or in a gym.
- D.
  I want yoga classes with my bundle.

Quiz Outcomes

1.
TTC or Prepping for a Future Pregnancy
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If you are preparing for a pregnancy or actively trying to conceive, we recommend either joining our Beyond Postpartum Fitness Programming or joining our Prenatal Workout Programs! If you are not sure what program to choose, check out our free prenatal sample program to figure out which program is the best fit for you.
2.
The Birth Worker Course
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Approach supporting pregnancy and birth with anatomy, physiology, and evidence-based information. Support your patients and clients by understanding what is happening during labor; the anatomy of the pelvis and baby’s movements; and more!EARN 8 ICEA CEUS + 9.5 NURSING CES BY NCNA
3.
Prenatal and Postpartum Fitness Trainer Course
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Understand how to approach training clients throughout pregnancy, prepare for birth, and then recover in the postpartum as they return to fitness! This course includes lifting recommendations for pregnancy and returning to lifting the postpartum, plus education on how to prepare your prenatal clients for birth with pelvic mechanics. Our course is unique that it includes childbirth education specific to the trainer, so you can better inform your clients on how to prepare for their birth as you will have more daily interaction with them throughout their pregnancies than any other professional! Graduates of our course have the opportunity to become an affiliate of MamasteFit to earn commission on the sale of our courses.EARN 1.3 NASM CEU AND 13 AFAA CEUS
4.
Pelvic Floor PT Mentorship Program
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If you are a professional that wants to learn live with a pelvic floor physical therapist, we recommend connecting with Hayley Kava, MPT, to join her mentorship program! We do not receive any sort of commission for Hayley's program, but we highly recommend her as a professional! You may recognize Hayley from webinars that we host with her, and Gina has taken her mentorship program.
5.
Childbirth Education Course: Online
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Our online childbirth education course includes it all! This course includes:Anatomy and Physiology of Pregnancy and BirthPelvic Floor and Birth Preparation ExercisesLabor Timeline and What to ExpectBirth PlanningBirth OptionsLabor InductionAddressing Labor StallsLabor PositionsLabor Comfort Measures and Relaxation TipsPushingImmediate Postpartum & Newborn OptionsThis course is completely online and self-paced! Maintain lifetime of the course access too, so you can use it throughout this pregnancy, your birth, and future pregnancies! This entire course is closed captioned and includes printable resources.
6.
Childbirth Education Course: VBAC Prep
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This course includes both our online childbirth education course AND our VBAC prep course! Our online childbirth education course includes it all! This course includes:Anatomy and Physiology of Pregnancy and BirthPelvic Floor and Birth Preparation ExercisesLabor Timeline and What to ExpectBirth PlanningBirth OptionsLabor InductionAddressing Labor StallsLabor PositionsLabor Comfort Measures and Relaxation TipsPushingImmediate Postpartum & Newborn OptionsPLUS VBAC Prep!This course is completely online and self-paced! Maintain lifetime of the course access too, so you can use it throughout this pregnancy, your birth, and future pregnancies! This entire course is closed captioned and includes printable resources.
7.
Childbirth Education Course: In-Person
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In-Person at our gym in Aberdeen North Carolina! This course includes access to our online course, and registration is for two adults! This is a one-day course from 9-3pm.Our in-person childbirth education course includes:Anatomy and Physiology of BirthPelvic Floor Prep for BirthLabor Timeline and What to ExpectBirth Planning & OptionsAddressing Labor StallsLabor PositionsLabor Comfort Measures and Relaxation TipsPushing
8.
Condensed Childbirth Education Course
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Our condensed childbirth education course is great for families that are already familiar with their birth options and want more of a science-based approach to their actual labor! This course includes:Labor Timeline and What to ExpectAddressing Labor StallsLabor PositionsLabor Comfort Measures and Relaxation TipsPushingThis course is completely online and self-paced! Maintain lifetime of the course access too, so you can use it throughout this pregnancy, your birth, and future pregnancies! This entire course is closed captioned and includes printable resources.
9.
Pushing Education Course
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If you want to ONLY learn about pushing, this is a great course option for you! This course includes:Pushing PositionsBreathing Techniques for PushingPreventing TearingPushing InterventionsThis course is completely online and self-paced! Maintain lifetime of the course access too, so you can use it throughout this pregnancy, your birth, and future pregnancies! This entire course is closed captioned and includes printable resources.
10.
Prenatal fitness sample programs
We offer a few options when it comes to prenatal workouts! The main difference between our programs is the length of workouts and the delivery of workouts. Answer these questions to figure out which option is best for you or join our sample prenatal fitness program to see examples of each program.Explore all our prenatal fitness programs here.
11.
Prenatal Workout Program: 40-Week Full Length Workouts
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If you are wanting self-paced workouts in an app with short demo videos, our 40-Week Prenatal Strength Program in the Teambuildr App is the best option for you! This program includes weekly workouts that sync to your current week of pregnancy, so if you are 20 weeks, you will start at week 20 of our program. This program includes modifications for each exercise based on your trimester, so you can stay comfortable with your exercises. This program also includes pelvic stability and pelvic opening exercises to keep you comfortable and prepare you for birth!Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up SurfaceRecommended Equipment:BenchCable MachineCardio EquipmentLearn more about the 40-Week Program.You can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%. Grab the bundle here
12.
Prenatal Workout Program: 40-Week Mini Workouts
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If you are wanting self-paced workouts in an app with short demo videos but need shorter workouts, our 40-Week Prenatal Mini Program in the Teambuildr App is the best option for you!This program includes weekly workouts that sync to your current week of pregnancy, so if you are 20 weeks, you will start at week 20 of our program. This program includes modifications for each exercise based on your trimester, so you can stay comfortable with your exercises. This program also includes pelvic stability and pelvic opening exercises to keep you comfortable and prepare you for birth!Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up SurfaceLearn more about the 40-Week Mini Program.You can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%. Grab the bundle here
13.
Prenatal Workout Program: On-Demand Workouts
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If you prefer to follow a video as you workout at the same time and want strength based workouts, our Prenatal On-Demand Fitness Program is the best option for you!This program includes full length workout videos that you follow as you work out at the same time. These workouts are split up into three parts that range from 8 to 15 minutes long each. You can choose one video for a quick workout or stack all three videos for a longer workout! Each program syncs to your current trimester, so grab the trimesters you need or all three!Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up SurfaceYou can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%. Grab the bundle here
14.
Prenatal Yoga Classes
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If you are interested in prenatal yoga, our yoga classes taught by Casey Backus, E-RYT 500 and physical therapist, may be the best option for you! These yoga classes range in length from about 5 minutes to generally closer to 20-30 minutes. The program can be done in ANY trimester! This course includes:20-30 Minute On-Demand Yoga ClassesYoga Modifications for Each TrimesterYoga Flows to Prepare to Open the Pelvis for Birth!Plus, all new classes added over the next few months!You can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%. Grab the bundle here
15.
Pelvic Stability Program
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If you are having pelvic pain and want relief, join our pelvic stability program! This program addresses common reasons for pelvic pain with exercise solutions! These pelvic stability exercises are included in our prenatal fitness programs, but this program is specific for pelvic pain and includes an education course on how to approach pain relief!This program includes full length workout videos that you follow as you work out at the same time. These workouts are split up into two parts that range from 8 to 15 minutes long each. You can choose one video for a quick workout or stack both videos for a longer workout! Each workout includes modifications based on your pain threshold, so you can choose what feels most accessible to you for each workout.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up Surface
16.
Childbirth Education with Pelvic Floor Prep Bundle
If you want just our childbirth education course and pelvic floor prep for birth course, grab this bundle! This bundle is $155 and includes our full childbirth education course and pelvic floor prep course.
17.
Prenatal Strength Prep for Birth Bundle
This bundle includes:40-Week Prenatal Strength ProgramChildbirth Education CoursePrepare Your Pelvic Floor for Birth CourseWorkout with the Teambuildr app for 5 workouts per week! Each week includes 2 lower body, 2 upper body, and 1 pelvic stability or pelvic opening working. Workouts are 45-75 minutes long, and this program is designed for someone who primarily works out in a gym setting and wants to use a barbell throughout their pregnancy. This is the program that Gina and Roxanne used during their pregnancies and that we use in our gym.
18.
Prenatal Mini Fitness Program Bundle
This bundle includes:40-Week MINI Prenatal Fitness Program Childbirth Education CoursePrepare Your Pelvic Floor for Birth CourseWorkout with the Teambuildr app for 5 workouts per week! Each week includes 2 lower body, 2 upper body, and 1 pelvic stability or pelvic opening working. These workouts are only 15-20 minutes long and fit best into a busier schedule!
19.
Prepare for Birth On-Demand
This bundle includes:All Trimester Prenatal Fitness On-Demand WorkoutsChildbirth Education CoursePrepare Your Pelvic Floor for Birth CourseWorkout with a video at the same time with our trimester specific workouts and labor prep workouts! Workouts are split into three parts, around 8-15 minutes long each. You can choose just one part to do or do all three for a longer workout!Grab the bundle here!
20.
Prenatal Yoga Prepare for Birth Bundle
This bundle includes:All Trimester Prenatal Yoga On-Demand ProgramChildbirth EducationPrepare Your Pelvic Floor for Birth CourseWorkout with our prenatal yoga, trimester-specific, program plus our childbirth education course!
21.
Childbirth Education Bundle: 40-Week Program
This bundle includes:40-Week Prenatal Fitness Program Childbirth Education CourseWorkout with the Teambuildr app for 5 workouts per week! Each week includes 2 lower body, 2 upper body, and 1 pelvic stability or pelvic opening working. Workouts are 45-75 minutes long, and this program is designed for someone who primarily works out in a gym setting and wants to use a barbell throughout their pregnancy. This is the program that Gina and Roxanne used during their pregnancies and that we use in our gym.
22.
Childbirth Education Bundle: Mini Program
This bundle includes:40-Week MINI Prenatal Fitness Program Childbirth Education CourseWorkout with the Teambuildr app for 5 workouts per week! Each week includes 2 lower body, 2 upper body, and 1 pelvic stability or pelvic opening working. These workouts are only 15-20 minutes long and fit best into a busier schedule!
23.
Childbirth Education + On-Demand Fitness
This bundle includes:All Trimester Prenatal Fitness On-Demand WorkoutsChildbirth Education CourseWorkout with a video at the same time with our trimester specific workouts and labor prep workouts! Workouts are split into three parts, around 8-15 minutes long each. You can choose just one part to do or do all three for a longer workout!
24.
Prenatal Yoga Prepare for Birth Bundle
This bundle includes:All Trimester Prenatal Yoga On-Demand ProgramChildbirth EducationPrepare Your Pelvic Floor for Birth CourseWorkout with our prenatal yoga program plus our childbirth education course!
25.
On-Demand Workouts
$115 USD: On Demand Workout Videos4 Workouts Per Week20-40 Minute Long WorkoutsDaily Core ExercisesFull Length Workout VideosJoin now!Our postpartum on-demand program are full length workout videos that you follow at the same time! If you prefer to follow a video, or maybe don't feel familiar with our exercises, this program is a great option for you! These workouts are split up into three parts (part a, b, and c) that are around 8-15 minutes length each. You can do one part for a short workout or stack all three for a longer workout. Plus, you can also pause in between parts if you need to tend to your baby.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor)Glute bandsStep Up Surface
26.
Postpartum Mini Fitness Program
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12-Week Postpartum Fitness ProgramTeambuildr App15-20 Minute Long WorkoutsDaily Core Exercises4 Strength Workouts Per WeekTeambuildr App: Self-Paced Workout with Demo VideosLifetime access! $115 USD: Join Today!This program is offered in the Teambuildr app and is the first six weeks of our 16-week program spread out over 12 weeks, so you still get the benefits of rehabbing after birth. This mini program supports a busy schedule so you can still get a quality workout in but with limited time. There is an option to advance to the final 10 weeks of our 16-week program after completion of this program. Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up Surface
27.
C-Section Recovery Program
16-Week C-Section Recovery ProgramTeambuildr App30-75 Minute Long Workouts (starts around 30 minutes, and then increases 45-60 by the end but you may need more time depending on childcare)Daily Core Exercises4 Strength Workouts Per WeekLifetime access! Plus C-Section Scar Mobilization with Physical Therapist, Casey Backus!$249 USD: Join Today!Return to running after giving birth so that you run faster and feel stronger than before! This program progresses through rehabilitation training, single leg stabilization, and a progression back towards repetitive, high impact movements.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfaceRecommended Equipment, but not required:BenchCable MachinePull Up BarCardio Equipment
28.
Postpartum Return to Running Program
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16-Week Postpartum Running ProgramTeambuildr App30-75 Minute Long Workouts (starts around 30 minutes, and then increases 45-60 by the end but you may need more time depending on childcare)Daily Core Exercises4 Strength Workouts Per Week2-3 Running Workouts Per Week Starting at Week 7!Lifetime access! $199 USD: Join Today!Return to running after giving birth so that you run faster and feel stronger than before! This program progresses through rehabilitation training, single leg stabilization, and a progression back towards repetitive, high impact movements.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfaceRecommended Equipment, but not required:BenchCable MachinePull Up BarCardio Equipment
29.
Olympic Weightlifting Program
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16-Week Postpartum Olympic Weightlifting ProgramE-Book with Teambuildr App Add-On45-90 Minute Long Workouts (starts around 30 minutes, and then increases 45-60 by the end but you may need more time depending on childcare)Daily Core Exercises4 Strength Workouts Per WeekLifetime access in an e-book! This program is delivered via an e-book PDF. If you want Teambuildr App access to have your programming delivered via an app, purchase the Teambuildr add on option.Gina Conley, head coach of MamasteFit, & Kristin Pope, owner of Dynamic Pursuits and Olympic Weightlifter, have created a return to olympic weightlifting program that rebuilds your core and hip stability and strength after giving birth to your baby!The program focuses on introducing weightlifting drills that gradually progress towards the full snatch and clean & jerk Olympic lifts. This program has an emphasis on hip and core stabilization + strength, to help you make all your lifts and hit heavier weights than you did pre-pregnancy.This program is best completed with a full gym available.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfaceBenchPull Up BarRecommended Equipment, but not required:Cable Machine
30.
Postpartum Return to Duty Program
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16-Week Postpartum Return to Duty Program (First Responder and Military)Teambuildr App30-75-Minute-Long Workouts (starts around 30 minutes, and then increases 45-60 by the end but you may need more time depending on childcare)Daily Core Exercises4-6 Strength Workouts Per WeekLifetime access! 20% off as a thank you!$160 USD: Join Today!Return to service with our 16-week postpartum strength and conditioning program, designed to help you recover early postpartum then meet the demands of your military career. The first 6 weeks of this program are focused on rehabilitation and core stabilization, then transitions into military focused rebuilding. This program is our most advanced program and expedites the rehabilitation process to help you return to your job requirements in an effective, yet safe manner.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfacePull Up BarBenchRecommended Equipment, but not required:Cable MachineCardio Equipment
31.
Free Early Postpartum Recovery Program
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Welcome to the postpartum! For postpartum support, we offer a mainly postpartum workout programs to help you return to fitness after birth. If you want a program that you can start DAY 1 after birth, join our FREE early postpartum recovery program.If you are looking for structured exercise programs to guide you in your return to fitness, explore our postpartum workout programs that are designed to be started at 4-10 weeks (you can also be later this this) postpartum.All of our postpartum fitness programs come with lifetime of the program access! So use it for this postpartum and future ones! Repeat it for as long as you need or want too!
32.
Birth Prep Workout Program
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Birth Prep On-Demand Workout VideosThere is NO one movement that opens the entire pelvis--so all of those deep squats and butterfly poses are not going to cut it for birth prep! In our workout program, you will be guided through workouts that prepare you to open each pelvic level: the top, the middle, and the bottom + pelvic floor release workouts! Go beyond deep squats (forget the kegels), and learn how to create space for your baby!
33.
Postnatal Yoga Classes
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Join our full-length yoga on-demand classes to support your movement in the postpartum! These yoga flows range from 5 minutes to start in the early postpartum to 30 minutes flows, all taught by Casey Backus, physical therapist and yoga teacher.
34.
Postpartum On-Demand Fitness Program
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Join our postpartum on-demand workout program for full-length workout videos that you follow and workout with at the same time. This program will guide you through each rep of your workout, so you can become more familiar with our workouts. Workouts are divided into smaller segments, so you can split them up into smaller workouts, as needed!
35.
Postpartum Return to Fitness Program
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16-Week Postpartum Return to Fitness ProgramTeambuildr App30-75 Minute Long Workouts (starts around 30 minutes, and then increases 45-60 by the end but you may need more time depending on childcare)Daily Core Exercises4 Strength Workouts Per WeekLifetime access! $199 USD: Join Today!Return to lifting after giving birth so that you can feel stronger than before! This program progresses through rehabilitation training and a gradual progression to lifting weights again.Equipment Required:Weights (dumbbells, kettlebells, or barbell with plates)Long resistance band with attachment point (door anchor) Glute bandsStep Up SurfaceYoga BlockPilates BallRecommended Equipment, but not required:BenchCable MachinePull Up BarCardio Equipment

How can MamasteFit support you??

We are excited that you are interested in MamasteFit supporting your pregnancy or postpartum journey! But, we offer a LOT so it can be overwhelming to figure out what is best for you! Take this quiz for our recommendations on what courses and programs may be best for you!

Quiz Questions

Quiz Outcomes