Prenatal Fitness Webinar Series

Birth, Birth Preparation, Fitness, Prenatal

Preparing for your birth? One aspect of birth preparation is the physical prep! It is recommended that you move your body at least 150 minutes per week throughout your pregnancy! But prenatal fitness can be confusing with conflicting information with Google searches and mom forums.

Feel confident in navigating fitness throughout your pregnancy with our prenatal fitness webinar series!

Each webinar can be registered for as a stand-alone webinar, or you can grab the entire series for a discounted price!

Prenatal Fitness Webinar Series

Each week, we will be breaking down a specific prenatal fitness topic!

Week 1, we will start with prenatal yoga, a commonly recommended pregnancy workout. But, you may not have a prenatal yoga class nearby or the class times may not work with your schedule. Our webinar will help you better understand how to modify your yoga practice so you can attend ANY yoga class throughout your pregnancy.

Week 2 and 3 will be more focused on prenatal lifting! We will break down prenatal lifting modifications so you can continue to lift weights throughout your pregnancy, plus how you can use your workouts to prepare your pelvis for birth!

The series will finish in week 4 with postpartum recovery! Learn how you can approach recovery in the postpartum or refer back to this webinar after your baby is here!

Each webinar will be recorded and available for download!

Introduction to Prenatal Yoga with Casey

Curious about prenatal yoga, but unsure where to start? Already practicing yoga, but feeling unsure how to modify poses to stay safe and comfortable throughout your pregnancy?

Gain the confidence to continue or start a yoga practice during pregnancy with this webinar! This webinar will be recorded and available for download after the live webinar.

Prenatal Lifting Modifications with Gina

Want to feel strong throughout your pregnancy, but unsure how to safely continue to lift weights? Gain the confidence to lift weights throughout your pregnancy!

This webinar will break down HOW to modify lifts the following lifts throughout your pregnancy:

Squat
Deadlift
Hip Thrust
Lunges and Single-Leg Movements
Overhead Press
Pull Ups and Vertical Pulls
Bench Press
Bent Over Row and Horizontal Rows

Plus modifications for:

Common prenatal symptoms such as coning or pelvic pain
Core exercises
Cardio considerations
Lifting guidance per trimester

I LOVEEEEEE the Prenatal Fitness Program! I love it so much that I'm pretty sure my husband is sick of me chatting his ear off about how much I am enjoying these workouts after I complete each one. This program was a breath of fresh air for me after trying out another program that just wasn't the right fit. The MamasteFit workouts make me feel strong and confident in myself. The videos that are linked within the workouts are tremendously helpful in making sure I am using the correct form while executing compound movements. The explanations within the videos and the multiple variations shown each time makes me feel that I'm moving my body that not only is good for me as my body changes, but also for the little babes growing with me. I am excited to move through this program and later work through the postpartum program offered. While you're at it, follow them on Instagram. I freakin' love having them on my feed! Thank you MamasteFit for doing what you do and building amazing programs! You truly made my pregnancy so much better! Sending virtual high five your way!

I joined the app based Mamastefit program at 13 weeks pregnant once I was starting to feel more energized and immediate fell in love with the program. I’ve always exercised and been active but wanted something more targeted for my pregnancy. Every day in this program I am learning new movements and challenging my body in ways I would have never done on my own. I love that the workouts have a lot of options based on what’s feeling possible for you that day or what equipment you may have. I’m now 27 weeks pregnant. I really appreciate how strong and flexible I feel after working out. The explanations of each exercise help me put it into perspective and make me know I’m supporting my body and baby the best ways possible. My posture feels so much better aligned after each workout and while I may feel big and immobile at other times of the day that’s not how I feel during these workouts. Thank you to Gina and Roxanne for creating this program! Highly recommend it!

Two weeks in and already feeling less pain and have more energy. The pain in my back is almost completely gone, and I can tell my hip mobility is improving. Working out on my own with little to no direction was not preparing me for delivery, and with this program I can already tell I’ll be much more equipped and ready when we are ready to meet our son. Highly recommend this program! Thank you so much ☺️

Prepare for Birth: Using Prenatal Workouts to Prep Your Pelvis for Birth with Gina and Casey

Did you know that you could use your workouts to prepare for birth? This webinar will include:

Understand the pelvic anatomy and biomechanics for labor
Prenatal Yoga Poses that open each pelvic level for an easier labor
Prenatal Exercises (strengthening and mobility) that open each pelvic level
Pelvic Floor Preparation Exercises and Relaxation
Understand and balance the uterine ligaments to support your baby’s position for birth
Breathing Exercises
Meditations

Have your prenatal workouts do more than just keep you strong: prepare for YOUR birth with your workouts too!

Wanted to give a quick testimonial—I did your 40 week prenatal fitness program and my husband and I did the childbirth education class as well. I had a lot of pelvic symphysis pain throughout my pregnancy and your exercises helped a ton! As a CrossFit/weightlifting enthusiast, I also loved that the workouts felt familiar but focused on preparing for birth. The childbirth education class was adaptable to our needs in that we could pick and choose what we watched. In the end I had the fully unmedicated birth of my dreams, labored at home for almost 8 hours, got to the hospital at 6 cm dilated and 90% effaced, and labored down for a long time so baby was fully dropped before I pushed for 20 minutes and out she came, with only a very minor tear thanks to her hand being in front of her face. The pushing techniques you coached were huge for me—I used the coughing technique to calibrate my pushing and I remember putting my knees together, ankles out, thanks to your guidance. I also had a doula and an awesome birth team that made it all possible, but your resources really set the foundation. Thank you!!

I had a precipitous birth on Dec. 16th! I have no doubt that your education and workouts helped me succeed in having a successful home birth with my second child. Thanks for all your work and for sharing your knowledge!

I want to just thank you for your program. My husband and I learned a lot and felt prepared for when the time came for labour. I was induced using just cervidil and used some coping mechanisms at home like counter pressure, the shower, and movement. We went into hospital around 7? And I was only 3 cm (I was 0 at 10:30am that day when cervidil was placed) and then by 9:45pm she was born. It was so fast that I was not really able to use a lot of the things we learned once we were admitted to the hospital but I was able to do some labouring and pushing in different positions and I was able to give birth without the epidural which was a goal of mine ! Also a FTM so my doctor and the nurses were pretty shocked at how fast things progressed for me

Early Postpartum Recovery: Gentle Movement and Mindfulness to Support Healing After Birth with Gina and Casey

Start your postpartum healing with gentle movement and breathwork as you navigate early motherhood! You don’t need to wait 6 weeks to begin healing after birth! You can start right away with GENTLE movement and breathwork.

This webinar will include:

Breathing exercises to begin your core and pelvic floor reconnection
Understand the general healing timeline after birth
Gentle core exercises to start your postpartum healing journey
Considerations for cesarean birth
Meditations and mindfulness to support mental health in the early postpartum period
Signs and symptoms to be aware of to alert you of an issue in your healing

Prepare to navigate the postpartum with mindfulness and gentle movement to support your healing after birth!

The program has been SO HELPFUL getting my pelvic floor strong again and just excited to hopefully get back to running in a couple of months. The videos themselves are good too - I find it helpful that they are broken up into parts because that helps me squeeze in a section during a shorter nap.

I have been LOVING these shorter workouts. Each time I walk away I feel like I got a good session in but it only took 20 minutes! I was and still will continue to work through the longer workouts with the C-Section program but when I have my daughter with me this length is perfect for her to keep herself entertained. When I first saw MamasteFit talking about shorter workouts I was so excited! This lives up to the hype and their standard of providing quality workouts that really get your body moving/functioning again after birth!

Day four did workouts and more than 50% of the way through the course. Although I am already pre and postnatal certified I am learning so much from you all and I LOVE the variety of exercises and the “why” behind them. I realized that I’ve reverted back to old dysfunctional breathing patterns from my dancing days and your program has helped highlight that and helped me start to correct. Thank you !!!!