Our online programming options include prenatal, postpartum, and mindset programming. All our programs have been tested by our in-person clients, and have helped our clients move through pregnancy with strength, return to fitness and function in the postpartum, and find mindfulness during all phases of motherhood.


 

Prenatal Programs:

MamasteFit: 12-Week Prenatal Fitness Program
150.00

Our 12-week prenatal strength endurance & conditioning focused program cycles through three times with variations for each trimester. Each week offers four days of workouts, designed to cycle through lower and upper body focused workouts. The program incorporates functional core movements that are safe for pregnancy and endurance based conditioning to help build stamina for labor and birth.

This program includes our labor preparation workout, designed to help expecting parents create a conditioned relaxation response to stress to use during labor. This workout has been utilized by MamasteFit clients for over a year with great success during labor!

This program utilizes weights, such as barbells, although could be subbed for bodyweight movements, dumbbells, or kettlebells. There is plenty of room for modification and exploration with each new day of pregnancy.

Equipment Needed or Suggested:

  • Resistance Bands (mini & therabands or large resistance bands) of varying resistances

  • Kettlebell

  • Dumbbells

  • Barbell (or can modify barbell movements with dumbbells)

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MamasteFit: 8-Week Prenatal Strength Program
85.00

Our 8-week prenatal strength focuses on utilizing tempo movements to increase time under tension to safely build strength during pregnancy. Each week offers six days of workouts, with two lower body strength days, two upper body strength days, and two conditioning focused days. The program incorporates functional core movements that are safe for pregnancy and endurance based conditioning to help build stamina for labor and birth.

This program includes our labor preparation workout, designed to help expecting parents create a conditioned relaxation response to stress to use during labor. This workout has been utilized by MamasteFit clients for over a year with great success during labor!

This program utilizes weights, such as barbells, although could be subbed for bodyweight movements, dumbbells, or kettlebells. There is plenty of room for modification and exploration with each new day of pregnancy.

Equipment Needed or Suggested:

  • Resistance Bands (mini & therabands or large resistance bands) of varying resistances

  • Kettlebell

  • Dumbbells

  • Barbell (or can modify barbell movements with dumbbells)

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MamasteFit: 20-Week Prenatal Combined Program
200.00

This package combines both our 8-week Prenatal Strength Program and our 12-week Prenatal Strength Endurance & Conditioning Program.

Our 8-week Prenatal Strength Program utilizes tempo movements to increase time under tension to safely build strength through pregnancy. Our 12-Week Prenatal Strength Endurance & Conditioning Program provides variations for each trimester. The program incorporates functional core movements that are safe for pregnancy and endurance based conditioning to help build stamina for labor and birth.

This program includes our labor preparation workout, designed to help expecting parents create a conditioned relaxation response to stress to use during labor. This workout has been utilized by MamasteFit clients for over a year with great success during labor!

This program utilizes weights, such as barbells, although could be subbed for bodyweight movements, dumbbells, or kettlebells. There is plenty of room for modification and exploration with each new day of pregnancy.

Equipment Needed or Suggested:

  • Resistance Bands (mini & therabands or large resistance bands) of varying resistances

  • Kettlebell

  • Dumbbells

  • Barbell (or can modify barbell movements with dumbbells)

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Postpartum Programs:

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MamasteFit: 16-Week Postpartum Return to Running
100.00

Many mamas are eager to return to running or working out after having a baby, but feel overwhelmed with what to do or not do, how to progress or regress, and knowing how to listen to their body during such a vulnerable time.  You've got enough on your plate, let us help you with returning to fitness.

MamasteFit's Postpartum Return to Running Program is designed to help you return to running safely!  This 16-week program includes 4 training sessions per week that can be completed at your own pace! 

Running is a high-impact, dynamic activity, and requires more than just a pair of sneakers to return to safely.  Let us help you prepare your body to return to the pavement through an intentional recovery that incorporates strength training, plyometric, and a methodical process to return to running.

Each session includes: warm up, strength session, plyometric drills, and a running/conditioning workout.  Every session can be broken up into two segments as needed, and babywearing options are available for each movement.  Training sessions can be done at home with minimal equipment or in a local gym.

Required Equipment: 

  • Resistance Bands or Therabands

  • Mini Resistance Bands

  • Dumbbells or Kettlebells (would recommend a light (between 3-5#), medium (between 8-12#), and heavy set (between 15-35#))

  • Stroller (if running with your baby)

  • Baby Carrier (if babywearing)

This program is appropriate for mamas who are at least 6-weeks postpartum and cleared by their medical provider.

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“I highly recommend MamasteFit Postpartum Running Program. As a physical therapist, former marathon runner, and a mother to two (2.5 years, 3 months), I knew I needed a specialized program if I was going to be successful. I stopped running when I was 20 weeks pregnant with my first due to mild pregnancy complications, which re-occurred with my second pregnancy. That means my running sneakers were collecting dust for a good 3 years. The postpartum time is like a blank slate, the perfect opportunity to re-build your body. This program emphasizes dynamic core stability, pelvic floor function, and hip strength. It slowly adds in heavier weights and plyometrics. The exercises are functional, occurring in all planes of movement (like motherhood), with an emphasis on breath and postural awareness. There are so many muscular imbalances present in the postpartum period, which this program identifies and addresses. The workouts can be done with or without "help" (toddler at your feet, baby wearing, etc) which makes completion so much more realistic. Little by little, I intend to return to a marathon. Honestly, I feel like my body might be better prepared this time around thanks to MamasteFit.”

-Postpartum Return to Running Online Client


Mindset Programs:

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Introduction to Meditation - Three 30-minute sessions
125.00

A regular meditation practice is associated with improved stress management, nervous system reset, performance improvement, general happiness & ease, and over all well being.

Interested in the art and science of meditation but not quite sure how to get started?

In these three 30-minute one-on-one FaceTime/Skype sessions with Casey, you’ll learn the fundamentals of establishing a personal meditation practice that fits your lifestyle.

Tools include but are not limited to personalized guided meditations, general mindfulness, discussion of goals/intention setting, breath work and mantra meditations. A focused awareness practice is a necessary part of healing & unifying mind body and spirit in the postpartum.

We are excited to help you get started!

Mamaste

 

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“The introduction to meditation has been so good for my soul. And I couldn’t be a bigger “Casey fan.” I so deeply appreciate the authenticity, wisdom, and support Casey brings to each session. Three sessions deep and I already have some serious tools to dig into the work of health and operate out of that well-being. It's really exciting to think about what lies on the other side of that work. And I would invite any friend to pursue introduction to meditation when they’re ready!”

-MEDITATION CLIENT


Once a program or consultation has been purchased there are no refunds or exchanges. All sales are final.  If you are interested in personal training or remote coaching, please check out the “Services” section on this website or contact me directly.

MamasteFit, LLC recommends that you consult with your physician before beginning any exercise program. Information presented is for educational purposes only. MamasteFit, LLC is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. The content provided content is not a substitute for direct, personal, professional medical care and diagnosis. You understand that by participating in any type of physical activity there is a possibility of physical injury. By engaging in this program you do so voluntarily, assume all risk of injury to yourself and agree to release and discharge MamasteFit, LLC from any and all claims or causes of action, known or unknown, arising out of MamasteFit, LLC's negligence. MamasteFit, LLC makes no guarantee or warranty of any kind, express or implied, with respect to information or services provided.