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momstrong by mint

a pregnancy fitness program by the mint prjct

Hey, Mama! We designed this program with the intent to help you maintain your strength (within reason), keep you moving, clear the confusion around what exercises you should be performing and gradually reduce, then eliminate movements that place extra pressure on the core and pelvic floor during the second and third trimesters of your pregnancy so that you can be confident in your movement during this already challenging time.

This program takes the guesswork out of when and how to modify your exercise with workouts that you can feel comfortable performing as your pregnancy progresses.

The program is packaged in a convenient app that you can pull up right on your phone at home or at the gym!

take the guesswork out of training through pregnancy

Pregnancy Fitness Program

what to expect

Strength + Conditioning for Pregnancy
The full 2nd and 3rd trimester program consists of two, 8-week blocks, one 6-week block and one 4-week block.  Throughout the entire program exercises will alternate every other week, with the exercises and intent of the workouts changing with each block.  From week 28 (start of 3rd trimester) through week 40 of the program, modifications for diastasis symphysis pubis are given in case of pain with certain exercises.  

The final 4-week block focuses on bodyweight exercises, lower body hip opening and upper back strengthening to prepare for birth and the postpartum period. 

You’ll also learn breath and posture strategies that will be important to continue through pregnancy and early postpartum.

There are 3 days of workouts each week with a lower body, upper body and mixed day focus.  Each day consists of a warm-up, 2-3 lifting supersets and finishes with a fun, conditioning workout.

All of the workouts come programmed in an app for easy access on the go! You’ll also get access to our MINT Mamas Facebook group where you can ask questions and share wins!

Our Programs

The MINT Difference

As moms, gym owners and Trainers ourselves, we’ve not only experienced the challenges of working out through pregnancy, but we’ve helped a lot of other moms navigate the journey as well. This program will help you:

bird dog

Protect Core & Pelvic floor health

Learn proper breath and posture techniques as well as when to modify and eliminate movements that put added pressure on your core and pelvic floor.

Clear the confusion

This program takes the guesswork out of when and how to modify your exercise with workouts that you can feel comfortable performing as your pregnancy progresses.

Prioritize Longevity

This program is designed to help you prioritize your health by staying active through pregnancy in a safe and effective way so you can stay active for life!

follow a program with confidence

This program progresses through your pregnancy and will help you set intentions, and change volume and intensity for each phase of the journey.

The Program

Sample Workout & Equipment

Equipment Needed

  1. Barbell + plates (note we do program several barbell movements, but these can also be done with dumbbells or kettlebells)
  2. Dumbbells (light and heavy for you would be ideal as the program progresses to lighter weights over time)
  3. Kettlebell (could substitute dumbbells if needed)
  4. Long resistance bands 
  5. Mini band (booty band)
  6. Cardio option (bike, rower, treadmill, sled, etc)
  7. Medicine ball / wall ball
  8. Bench 
  9. Box 

SAVE $40

Bundle our pregnancy + Postpartum programs!

$319

Bundle & save and be prepared for your postpartum journey!

save 10%

full pregnancy program

$199

Save when you buy the entire pregnancy program!

continue your journey

$109

Workouts from the beginning to end of Trimester 3.

start your journey

$109

Workouts from the beginning to end of the Trimester 2.

SAVE $40

Bundle our pregnancy + Postpartum programs!

$319

Bundle & save and be prepared for your postpartum journey!

save 10%

full pregnancy program

$199

Save when you buy the entire pregnancy program!

trimester 3

continue your journey

$109

Workouts from the beginning to end of Trimester 3.

trimester 2

start your journey

$109

Workouts from the beginning to end of the Trimester 2.

SAVE $40

Bundle our pregnancy + Postpartum programs!

$319

Bundle & save and be prepared for your postpartum journey!

save 10%

full pregnancy program

$199

Save when you buy the entire pregnancy program!

trimester 3

continue your journey

$109

Workouts from the beginning to end of Trimester 3.

trimester 2

start your journey

$109

Workouts from the beginning to end of the Trimester 2.

Hannah B

LOVED the Mom Strong program. I used it throughout my 2nd and 3rd trimesters of pregnancy and thought it was the perfect balance between staying fit and toning down my workouts to keep my body and baby safe. I loved the exercises and overall organization of the work outs. It made it so easy and stress free. I definitely plan to continue with the postpartum programming. I can’t recommend it enough!

Becky L

"When I go to the gym, the last thing I wanted to do was think about pregnancy safe modifications for my workouts. Last pregnancy I would often skip movements because I didn’t feel like finding the correct modifications. I honestly can say I am working out more this pregnancy and feeling great!"

Cassie L

A great program for moms and soon to be moms that helped me keep moving during pregnancy and helped me feel confident in the movements!

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!

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!