BIRTHFIT
BIRTHFIT Fitness Programs (hosted via BIRTHFIT app for both iOS and Android):
● BIRTHFIT Basics: Prenatal Program - 30 Days of a movement practice focused on the BIRTHFIT
Basics and walking to prehab and prep body for birth. No equipment is needed. This course is ideal for
any woman that is newer to a movement practice and/or desires a more gentle approach to training.
● Full-Term Prenatal Training Program - This general strength and conditioning program is designed to
start at week 5 of pregnancy and take you through Week 42, if needed. It provides 4 days of training a
week with suggested readings and podcasts and reflections sprinkled throughout to get you mentally,
emotionally, and physically preparing for birth. This program does require minimal equipment such as a
kettlebell, set of dumbbells, and a superband or two.
● First, Second and Third Trimester Programs - Each of these programs are taken directly from the
Full-Term Prenatal Training Program. For example, perhaps you just found us at week 27, then the
Third Trimester Program is where you’d want to start.
● Postpartum Package - Includes the Lying In Program, BIRTHFIT Basics: Postpartum Program and
Postpartum Training Program. This is such a steal of a deal and a must in our opinion!
● Lying In - This program is 30 days of reconnecting with your body and womb space through intentional
breath work and gentle rehab poses or movements. There is one video a day that ranges from 3
minutes to 15 minutes.
● BIRTHFIT Basics: Postpartum Program- This program is 30 days of intentional rehab for the
postpartum mother that utilizes the BIRTHFIT Basics movements, poses, and more. This is designed
for both c-section and vaginal births. This is an ideal foundation for any woman that truly wants to heal
their core and pelvic floor from the inside out and establish a solid foundation from which to train and
play sport from in the future. Some women complete this program in 30 days doing a session a day
while others take 60 days to do a session every other day.
● Postpartum Training Program- This is a 12-week progressively overloading program that includes
tempo, single side, and breath work. Ideally, this program is completed before returning to sport specific
training so that you have a solid, general foundation and base level of fitness.
● MamaMove15 - This is a 30 Day Program that is ideal for moms who can't dedicate 60+ minutes to
training daily. It offers a realistic training plan tailored to fit your busy schedule. With MAMAMOVE15,
you can prioritize your wellness in a realistic and sustainable way. No equipment necessary, but options
for added intensity, each workout includes a linked YouTube video, suitable for various fitness levels
from beginner to experienced, warm-up is not included, allowing flexibility in approach.