Shaina Fata
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Prenatal Program
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The PregPWR Program is a 12-week prenatal program for women that are wanting a safe workout routine throughout their pregnancy.
This program is for those of you that already have experience working with free weights & resistance training & that have been cleared by your doctor or midwife to continue exercise throughout your pregnancy. This program is not designed for those that were not already working out at least 2-3 days a week prior to pregnancy.
Please see the FAQ section!
Goal:
Strength
Strength
Functional, Bodyweight, Prenatal
Goal:
Strength
Strength
Functional, Bodyweight, Prenatal
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I'm 13 weeks pregnant and feeling well enough to start working out again. I can already feel how sore I will be tomorrow!
Lauren
Perfect WO!
Giulia
Great!!!! Very good workout at 22 weeks pregnant
Fab
23 weeks preggo and i just want to say I love the first day of this prenatal program 🔥
Anna
It was a good start for a workout day for me being pregnant. Just enough but not over doing it.
Brenda
First workout with the app! Supa fireeee 🔥 Excited to move through the pregnancy program!
Lauryn
I'm 13 weeks pregnant and feeling well enough to start working out again. I can already feel how sore I will be tomorrow!
Lauren
Perfect WO!
Giulia
Great!!!! Very good workout at 22 weeks pregnant
Fab
23 weeks preggo and i just want to say I love the first day of this prenatal program 🔥
Anna
It was a good start for a workout day for me being pregnant. Just enough but not over doing it.
Brenda
First workout with the app! Supa fireeee 🔥 Excited to move through the pregnancy program!
Lauryn
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Shaina Fata
Fitness Trainer | Functional & Fun Fitness Enthusiast
Hi! I'm Shaina.
My fitness journey started with yoga and lead me to mastering at-home workouts with free weights and minimal to no equipment. My passion lies in functional, creative, and fun fitness.
As a mom of three fur children and a beautiful daughter born this past year, I know the power of balance, willpower, and consistency.
I left my career as an environmental engineer to pursue a life in fitness and could never have imagined that it would turn in to what it is today.
My goal alway is to help others feel their strongest and most confident selves through the power of movement.
I am currently certified in personal training, fitness coaching, nutrition, yoga, and health coaching.
My hope is to empower you along your fitness journey - whether that's at home, in the gym, or on the go!
Frequently asked questions
Who is this program for & what are the fitness requirements?
This program is for those of you that already have experience working with free weights & resistance training & that have been cleared by your doctor or midwife to continue exercise throughout your pregnancy.
Safety and fitness requirements:
• Be familiar & comfortable with how to handle free weights safely.
• Have general knowledge of what size weights you were using for which exercises prior to pregnancy - this is important so that you can adjust throughout. Information on how to adjust weights is included in the program.
• It is HIGHLY recommend that you have had prior clearance from your doctor or midwife that you are allowed to continue resistance training & cardio through pregnancy.
Who is this program not for?
This program is not for:
• those that were not resistance training prior to pregnancy
• those that are not cleared by their doctor or midwife to continue exercise
• those that are experiencing any pregnancy complications that would prevent you from being able to exercise
• those with higher risk pregnancies - unless having doctor clearance
What is the structure of this program?
This program is 12 weeks, 5 days per week. You have 3 resistance training days & 2 cardio days. All workouts are under 60 minutes including the warm-up & cool-down. The workout itself is around 45 minutes or less.
General Weekly Layout:
Day 1 | Lower Body Focused
Day 2 | Cardio + Abs (your choice of cardio)
Day 3 | Upper Body Focused
Day 4 | Cardio + Abs (your choice of cardio)
Day 5 | Full Body
Day 6 | Rest
Day 7 | Rest
How heavy should my weights be?
The time during pregnancy should be focused on maintenance, not setting PR's or upping your weights from what you were already doing.
For most women, it is okay to continue with the weight you were using prior to pregnancy, as long as you are not putting too much strain on the abdomen or experiencing coning (also called "doming") during the exercise. Do not overload the body.
In general:
1st trimester
• continue as normal
2nd trimester
• reduce weights by 5% or more if needed with possible further reduction in the 2nd half
3rd trimester
• reduce weights so they are 70% of pre-pregnancy weight
What equipment do I need?
EQUIPMENT USED
• dumbbells (have a range of light to medium-heavy if possible)
• barbell / squat rack with weight plates (totally optional and all exercises with the barbell have modifications in the descriptions)
• long resistance bands (optional but encouraged!)
• short resistance bands (optional but encouraged!)
• 2 small, elevated surfaces that your feet can fit on (2-4 inches) - optional
• plyometric box or equivalent (optional but HIGHLY encouraged!)
When should I take my rest days?
Rest days are completely up to you! I recommend one before and one after the full body day.
If you feel that your body is overworked after 1-3 days, take a rest day. Your recovery is even more important during pregnancy!
If you need to skip a day and get more rest days in, I recommend skipping a cardio day.
Again, you have to make the call for your own body :).
Will I be able to have help & ask questions?
ABSOLUTELY. You can message me at any time by going to the 3 dots in the top right corner of the app and clicking "Message".
Please keep in mind:
• I am not your doctor - I will not answer questions about any pregnancy-related pain or complications that you are experiencing. Please consult your doctor.
• I will not be able to help with exact weight sizes you may want to be using unless you have an idea of what you were using prior to pregnancy.
• Please provide as much detail as possible to your questions so that they can get answered in a timely manner :).
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