A: This is a comprehensive, trimester-specific fitness program designed to support pregnant individuals in staying active, reducing discomfort, and preparing for labor and postpartum recovery. Inspired by the book Training for Two, the program incorporates evidence-based exercises tailored to the unique needs of pregnancy.

A: Unlike generic programs, this one is:

• Trimester-Specific: Adapts to your body’s changing needs.
• Labor-Focused: Includes exercises for pelvic opening, core stability, and endurance to prepare for labor and delivery.
• Evidence-Based: Built on the latest research in perinatal fitness.
• Expert-Designed: Created by a certified perinatal fitness trainer and birth doula with input from a labor & delivery nurse.

The biggest difference between the two program is the workout length!  The full length workouts are 45-75 minutes in length, and require a little bit more equipment.  The mini length workouts are 15-20 minutes and is designed for a busy schedule and to do at home.

• Dumbbells & Kettlebells
• Barbell with Bumper plates is optional but recommended for the full program
• Long resistance band with attachment point (Door anchors are a great home option!)

• Glute Mini Band
• Step Up Surface
• Pilates Ball
• Yoga Block
• For Third Trimester:
  • Birth Ball

• Optional, but recomended for full program:
  • Cable machine
  • Bench
  • Stationary Cardio Machine

For the full program, workouts last around 30-75 minutes.  There are options to shorten the workouts on days you are busy or low on energy.  If you find that you normally have around an hour to workout, then the full length program is a great option!

For the mini program, workouts last around 15-20 minutes. If you regularly have a limited amount of time to workout, the mini program is a great option for you.

A: Yes, you can complete the workouts on your schedule. The trimester-specific structure provides guidance, but you’re free to adjust the pace to suit your needs.

The full and mini strength program are delivered via the Teambuildr app. The workouts are delivered as a list of exercises with demo videos, but you workout at your own pace.  This is a traditional workout delivery format.  You may find the first week or so of doing the program takes a little longer as you learn our exercises.  But once you are more familiar your workout length should decrease!

Watch this video for a walkthrough of the Teambuildr app: MamasteFit Prenatal and Postnatal Fitness Program: How to use Teambuildr 

A: Once you join, you’ll receive access to an online portal to the Teambuildr App, where you can view your workouts, video tutorials, and additional resources.  We manually create accounts, so it may take up to 24 hours for your account to be created.

This workout program is best for those who prefer to workout at their own pace. Typically this will be those who enjoy working out in a gym setting, but this program can be done at home.

If you’re still not sure what program is best, check out samples of each of our prenatal fitness programs!

You can also take our quiz to figure out what the best program for you may be too!

If you purchase the entire program with a one time payment, in a bundle, or complete all payments in the monthly plan (9 payments), you maintain lifetime of the program access to the workouts!  As long as the program exists, you have access!  Workout throughout this pregnancy and future ones! If you complete 8 or less payments for the monthly plan, you lose access to the workouts when your final paid month has ended.  In future pregnancies, you will need to restart a payment plan to gain access to the workouts

Join our program in a monthly payment plan!  You can cancel anytime in teachable or by emailing us at info@mamastefit.com.  If emailing, please email at least 7 days prior to your next payment to ensure there is enough time for us to manually cancel your payment plan to prevent unwanted charges.

It’s never too late!  Well, maybe if you have birth, then it’s probably too late to join a prenatal program. This program syncs to your current week of pregnancy, so you can start anytime!  The workout will be appropriate for your current week of pregnancy. The good news is that if you do a one time payment or buy the program in a bundle, you maintain lifetime of the program access so even if you join late in your pregnancy, you can use the workouts for future pregnancies! If you don’t want to grab the entire program, you only need to pay for the months you need!

A: The program is designed for low-risk pregnancies. If you have a high-risk pregnancy or specific medical concerns, consult your healthcare provider before starting.

A: No, this program supports all types of births. It prepares your body for both vaginal and Cesarean deliveries and aids in postpartum recovery.  Prenatal fitness not only supports a more comfortable pregnancy, but also helps you recover faster in the postpartum!

This program includes 4 strength workouts per week.  There are two lower body focused workouts and two upper body focused workouts.  Once a week, there is a pelvic stability or pelvic opening workout.

General week layout is:

• Monday: Squat/Deadlift
• Tuesday: Bench Press/Vertical Pull
• Wednesday: Pelvic Opening or Pelvic Stability 
• Thursday: Hip Thrust/Hinge and Lunges
• Friday: Overhead Press/Rows

Each workout includes pelvic stability exercises, pelvic floor relaxation exercises, and pelvic opening exercises.  Plus every workouts starts with a breathing drill to connect with your pelvic floor and mobility!

Yes!  You can bundle this program with our childbirth education course and pelvic floor prep for birth course to save 15%! 

All courses come with lifetime of the course access, so you can use the fitness program and courses for this pregnancy and future pregnancies

A: No! This program is suitable for all fitness levels, including beginners. Modifications are provided to ensure every exercise is accessible, regardless of your experience.

A: Yes, the program is built around exercises that are safe and beneficial for both you and your baby. Every move is designed to accommodate your growing belly and support your body’s physiological changes.