Postpartum Return to your Foundation On-Demand Program
Our postpartum fitness programs help you navigate your return to fitness after the birth of your baby! This version of our postpartum return to foundations program is delivered with on-demand videos! Follow along with your workout as you watch the video.
- Private Group
- E-Book
- On-Demand Videos
- Close Captioning
Frequently Asked Questions
- Dumbbells & Kettlebells
- Long resistance band with attachment point
- (Door anchors are a great home option!)
- Glute Mini Band
- Step Up Surface
- Yoga Block
You maintain lifetime access of the program for fitness program. You will have immediate access, and will maintain access as long as the program exists!
We recommend starting the fitness program no earlier than 4-6 weeks after birth, and when all your postpartum bleeding has stopped.
You may find that you still don’t feel ready to begin at 4/6 weeks, which is also okay!
Absolutely! This program is designed to help with many postpartum related conditions such as diastasis and prolapse. Sometimes we may have a plateau in our healing because we are not challenged enough!
We also recommend working with a pelvic floor physical therapist either in-person or virtually to receive individualized care for your specific situation. The more support, the better!
Move through the program in order, so if you can only do 2 workouts one week, continue with the third workout the following week.
You complete the workouts at your own pace!
Never too late! But, if you have already done a focused rehabilitation program, it may be worth exploring our beyond postpartum fitness programs!
Our fitness program can still be beneficial years postpartum, especially if you feel disconnected or have lingering issues from pregnancy and birth. We have clients who are several years postpartum finally find relief after doing our programs!
This program is delivered in both an E-book that you can print out or reference in a PDF with demo videos linked, AND as an on-demand program.
In the on-demand program, you follow a video at the same time as you workout. The video is pre-recoreded with a voiceover, cueing you through each movement. Each workout includes links to longer breakdown videos of each exercise, that may be helpful to watch prior to your workout or to review if you need some extra time setting up.
In order to do this program you will need:
- Long Resistance bands plus attachment point (door anchor is a good option)
- Mini band to put around the legs
- Step up surface (box, stool, bench)
- Handheld weights such as dumbbells or kettlebells of a light, medium, and heavy weight for you
- Pilates ball or yoga block
Meet Your Coach
I’m the head coach and founder of MamasteFit, with a master’s degree in exercise science and a thesis focused on prenatal fitness to prepare for birth—so I’ve spent countless hours diving into the research on how movement impacts pregnancy, birth, and recovery. Beyond the textbooks, my years of working hands-on with in-person prenatal and postnatal clients have given me a deep, real-world understanding of how to support women through this transformative season. It’s this unique blend of science and practical experience that shapes everything I teach.
What our Clients Say
Prepare for Your Birth Bundles
The Athlete’s Bundle
- 40-Week Prenatal Strength Program
- 16-Week Postnatal Return to Fitness Program
- Birth Prep On-Demand Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $865
- Your Savings: $130
- Lifetime
$735
The On-Demand Fitness Bundle
- Prenatal On-Demand Workout Program
- Postnatal On-Demand Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $656
- Your Savings: $98
- Lifetime
$558
Prepare for Birth Bundle
- 40-Week Mini Prenatal Workout Program
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $428
- Your Savings: $64
- Lifetime
$364
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Postpartum
Return to your Foundation
On-Demand Program
Our postpartum fitness programs help you navigate your return to fitness after the birth of your baby! This version of our postpartum return to foundations program is delivered with on-demand videos! Follow along with your workout as you watch the video.
- Private Group
- E-Book
- ON-Demand Videos
- close captioning
Postpartum Recovery Mini-Course
Sign up for our newsletter to join the FREE Early Postpartum Recovery Course for a general guide to your initial postpartum recovery. This course includes breathing exercises, mobility, and gentle core exercises to start your recovery after birth!
Postnatal Support Bundles
Save 15% by bundling!
Bundle our postnatal prep and newborn care course with our fitness programs!
The On-Demand Fitness Bundle
- Prenatal On-Demand Workout Program
- Postnatal On-Demand Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $656
- Your Savings: $98
Postpartum Prep and Movement Bundle
- Postnatal Yoga On-Demand Program
- Postnatal Return to Fitness Program (App)
- Postpartum Prep + Newborn Care Course
- Infant Massage Class
- Infant/Toddler CPR & Choking Class
- Full Price: $418
- Your Savings: $124
Postnatal Fitness + Prep Bundle
- Postnatal Return to Fitness Program (App)
- Postpartum Prep + Newborn Care Course
- Infant Massage Class
- Infant/Toddler CPR & Choking Class
- Full Price: $359
- Your Savings: $95
Meet Your Coach
Learn from our years of experience supporting in-person and online prenatal, birth, and postpartum clients!
Gina
I’m the head coach here at MamasteFit and am passionate about having a pain-free pregnancy. Pain is NOT a requirement of pregnancy, and the solution for pain relief is not birth! After suffering from SI joint pain during my first pregnancy and being told the only solution was birth–I knew this couldn’t possibly be true and sought out the answers to resolve pelvic pain! After working with in-person prenatal clients and partnering with physical therapists, we found the solution and developed this program. This program is a collection of my research and what has worked for our in-person training clients (and hundreds of online clients too)!
Frequently Asked Questions
- Dumbbells & Kettlebells
- Long resistance band with attachment point
- (Door anchors are a great home option!)
- Glute Mini Band
- Step Up Surface
- Yoga Block
You maintain lifetime access of the program for fitness program. You will have immediate access, and will maintain access as long as the program exists!
We recommend starting the fitness program no earlier than 4-6 weeks after birth, and when all your postpartum bleeding has stopped.
You may find that you still don’t feel ready to begin at 4/6 weeks, which is also okay!
Absolutely! This program is designed to help with many postpartum related conditions such as diastasis and prolapse. Sometimes we may have a plateau in our healing because we are not challenged enough!
We also recommend working with a pelvic floor physical therapist either in-person or virtually to receive individualized care for your specific situation. The more support, the better!
Move through the program in order, so if you can only do 2 workouts one week, continue with the third workout the following week.
You complete the workouts at your own pace!
Never too late! But, if you have already done a focused rehabilitation program, it may be worth exploring our beyond postpartum fitness programs!
Our fitness program can still be beneficial years postpartum, especially if you feel disconnected or have lingering issues from pregnancy and birth. We have clients who are several years postpartum finally find relief after doing our programs!
This program is delivered in both an E-book that you can print out or reference in a PDF with demo videos linked, AND as an on-demand program.
In the on-demand program, you follow a video at the same time as you workout. The video is pre-recoreded with a voiceover, cueing you through each movement. Each workout includes links to longer breakdown videos of each exercise, that may be helpful to watch prior to your workout or to review if you need some extra time setting up.
In order to do this program you will need:
- Long Resistance bands plus attachment point (door anchor is a good option)
- Mini band to put around the legs
- Step up surface (box, stool, bench)
- Handheld weights such as dumbbells or kettlebells of a light, medium, and heavy weight for you
- Pilates ball or yoga block
New content added regularly. You will have access to all updated videos and new content instantly!
return to fitness bundle
$225 USD
This bundle includes:
- 6-Week Return to Foundations On-Demand Program
- Week 7-16 Postpartum Return to Fitness in the Teambuildr App
return to running bundle
$225 USD
This bundle includes:
- 6-Week Return to Foundations On-Demand Program
- 10-Week Return to Running Program in the Teambuildr App
