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6 Phase Return to Fitness

postpartum exercise program

return to exercise safely & effectively

Are you a postpartum mama looking to safely and effectively return to fitness? Are you sick of the 6-week “get your body back” or “weight loss” programs, and looking for something that will actually help you prioritize gaining your strength back while keeping your core and pelvic floor health in mind? Then, this is for you!

6 Phase Postpartum Program

GET STARTED now!

Phases, Not Weeks
A Program structured in “weeks” can not only be overwhelming, it might not be the right pace for you and your individual needs.

­We want you to be able to move through the phases at your pace. If you feel like you need more time in a specific phase, you can spend more than one week there. If you feel good and want to move through phases 1 week at a time, go for it!

Learn more about what’s included below or get started now!

The Program

What's Included?

6 Phases of Exercise Designed to Progress you Back to Fitness
As moms ourselves, we realized that there is a huge need for a program specifically designed to guide us safely and effectively back to working out. Developed by Cara Forrester, who has a Master’s in Sports Conditioning & Performance, specializing in Postpartum return to fitness and the experts at The MINT Prjct, this program is like no other out there and is designed to progress you back to strength training and conditioning style workouts smoothly, safely, and at your own pace, with access to our experts the whole way. 

  • Phase 1: Science & Strategy
    You’ll learn proper breathing, posture and positioning  strategies to protect & strengthen your core and pelvic floor
  • Phase 2: Supported Movement
    Focusing on breathing through movements starting with bodyweight exercises and moving into light weights.
  • Phase 3: Strength
    Start adding more weight to your exercises and performing barbell movements
  • Phase 4: Speed
    Add speed to your weighted exercises.
  • Phase 5: Sport
    Work on exercises used in sport like jumping and running.
  • Phase 6: Sustainable Physical Activity
    Progress into this phase to complete the final phase of returning to postpartum fitness!

     

Professional Guidance & Support
This program includes professional demonstration videos as well as access to our MINT Mamas Facebook group where you’ll have access to our experts for questions and guidance.

The Program

Who is this for?

This program is designed for anyone looking to return to training similar to the following:

  1. Strength training / bodybuilding style training
  2. Strength & conditioning
  3. Functional fitness
  4. CrossFit

This program will progress you from Phase 1 where you’ll recover, heal, and reconnect to your core all the way to the last Phase where you’ll be ready to pick up the heavier weights again, start running/jumping, and feeling like you’re back in your routine!

Check out the sample workout from Phase 3, where we’ve built back our strength and core connection and progressed to full body strength training, on the right!

Maryn R.

I have worked out regularly with Cara for several years now. I’ve always known she was amazing, but this has become even more clear to me during my current pregnancy (only three weeks left!). Her training has been goal oriented with health and safety always at the forefront. It’s never easy to see your body change and feel like your abilities are slipping away uncontrollably, but Cara keeps the long view and really helped me do the same. Her knowledge of breathing, proper lifting technique, and correct/allowable core muscle use has been invaluable during my pregnancy workout routines. Of course she is always upbeat, optimistic and prepare with a variety of diverse workouts to keep things interesting. I truly love working out with Cara.

Madison I.

I have nothing but great things to say about Cara and the work she does as a personal trainer! After having my daughter, I decided to complete her 6-phase postpartum program. During the 6 phases, she paid close attention to what my body needed/could do and took the time to make the necessary adjustments to my training. Since completing the program, Cara has helped me gain my strength back and has also helped significantly decrease my lower back pain. Cara is an amazing trainer and I am excited to continue my fitness journey with her!

Haley S

Cara is such a phenomenal coach and has helped me in so many ways! She helped me set goals, cheered me on on rough days and worked with me to achieve them. She showed me that I can do hard things and that my body is a lot stronger than I thought it was. It felt so good just to be moving again and doing something for myself who would’ve thought that just getting out and being active could help me mentally. Not once did I ever feel judged or like I didn’t belong. Cara made me feel 100% comfortable. I now have the confidence to be in a [gym] class setting and feel like I know what I’m doing and what form I should be having so that I don’t injure myself. I’m grateful to Cara for giving me a part of my life back that I thought I’d lost.

    The MINT Prjct - Pregnancy & Postpartum Fitness, Nutrition

    Our Story

    The MINT Prjct

    We are fellow moms, gym owners, and trainers who are on a mission to close the gap between healthcare and fitness that causes unnecessary confusion for pregnant and postpartum women in fitness.

    Our mission is to elevate trainers into professionals who specialize in supporting and guiding pregnant and postpartum women to heal, grow and be the happiest version of themselves. Our program provides an interactive educational experience with ongoing support. We bridge the gap between healthcare & fitness making exercise for pregnant and postpartum women safe, effective and attainable.

    Make sure to follow us on social for the most up to date content and launch information!

    The MINT Prjct - Pregnancy & Postpartum Fitness, Nutrition

    Our Story

    The MINT Prjct

    We are fellow moms, gym owners, and trainers who are on a mission to close the gap between healthcare and fitness that causes unnecessary confusion for pregnant and postpartum women in fitness.

    Our mission is to elevate trainers into professionals who specialize in supporting and guiding pregnant and postpartum women to heal, grow and be the happiest version of themselves. Our program provides an interactive educational experience with ongoing support. We bridge the gap between healthcare & fitness making exercise for pregnant and postpartum women safe, effective and attainable.

    Make sure to follow us on social for the most up to date content and launch information!