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)
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.