Train with Gina and the MamasteFit team.

Our subscription based fitness programming delivers new strength focused workouts every week!

What You Get With Your MamasteFit Subscription

4 x Strength Focused Workouts Per Week + Optional Add Ons

Monday- Lower Body Focus

Tuesday- Upper Body Focus

Wednesday - Conditioning + Core Focus Add On**

Thursday - Lower Body Focus

Friday - Upper Body Focus

Saturday- Conditioning + Core Focus Add On**

*You can adjust which days you do each workout. Does not need to be done on the prescribed day.

**Option to add on extra programming with your subscription, such as two extra workouts per week with a conditioning and core focus or extra mobility.

Weekly Meal Ideas + Nutrition Guidance

Ongoing Coaching and Support via our Facebook Group and Teambuildr App

Community in our Facebook Group

Week of Training

Our programming consists of four weekly training sessions, split between two lower body focused training days and two upper body focused training days.

There is an optional add on to your subscription for conditioning and core strengthening workouts.

Each day begins with mobility routine, and warm up sequence for either upper or lower body.

Our programming consists of 4-week cycles, and one deload week.

Equipment Required for Programming:

Resistance Bands to attach to a squat rack, door frame, or sturdy structure. Here are a few recommendations:

  • Crossover Symmetry (our recommend resistance band system) there is a 20% off code in our education course. We recommend the athletic package + blue bands. These bands come with attachment options for a door frame, wall, or squat rack.
  • Therabands*: cheapest option but least durable
  • Looped Resistance Bands*

Mini Bands* to loop around legs for band work.

Step or stool (wooden box or stairs to step up onto)

Weights: dumbbells, kettlebells, and a barbell w/ plates. You choose your option of weight. The program is written for someone who has all three, but you can modify movements that involve a barbell with dumbbells or kettlebells.

Pull Up Bar

Cable Machine or Overhead/Door Band Attachment Option

(*please note there are affiliate links, and we receive a small commission if you purchase through our link)

Get Stronger Today!

Choose your base program + accessory programs! Try it risk free for 7 days.

Our programming includes access to our educational course to help you feel confident during your workouts + our private Facebook group where our coaches offer nutritional guidance, form guidance, and answer all your programming questions!

After signing up, you will receive an email from Teambuildr with easy access to our fitness programming from your smart phone! We create fitness accounts manually, so you will not receive access immediately, but should receive it within 24 hours. If you do not, email us at [email protected].

Teachable will contain all our educational videos on how to approach your workouts, helping cues for various exercises, and general guidance as you navigate our programming!

Hi, I’m Gina Conley!

I'm the head coach at MamasteFit, with my masters in exercise science. My passion is to help women feel stronger throughout their pregnancy, postpartum, and beyond! I want to help you feel confident moving your body and lifting weights.

I was a collegiate athlete, but had to redshirt multiple seasons due to overuse injuries that could have been prevented with strength training! I discovered weights after I joined the Army, and have truly loved feeling stronger each day.

Now, I work out of our fitness facility in Aberdeen, North Carolina, with my husband and two little kids. The little ones are usually running around the gym, as I write programs and lift weights myself.