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Coach Jen's custom 5 day program is designed to help you build strength and confidence in the gym or at home! She'll be with you every rep of the way, demonstrating each exercise so you can learn and understand proper form and technique. Let’s get JACKED!

• - Detailed 5 day Split
• - For all level of Fitness (Beginner to advanced)
• - Video Tutorials
• - Special access to: Full exercise library, podcasts, tips & recipes
• - Access to a Nutrition Tracker

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The Mecca Mindset Program is designed for anyone who wants to get focused and direction in the gym! Whether you're. beginner or an advanced athlete who needs some redirection.

This includes a 4 day workout program, set tempo for movement, suggested breathing, specific notes on every movement, and so much more such as full app access.

Any questions please email coaching+programs@themeccagym.com

• Full Body, 4 day workout program
• Video Demonstrations for all Exercises
• Ability to track nutrition on your own
• Specialty trainer notes on progressive overload for this plan

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Hey mama! Congratulations on your little one(s) and welcome to your postpartum fitness journey!
This postpartum core guide is a 4 day program designed with all diastasis recti friendly exercises. You can use this guide on its own or you can pair it with the Mecca Postpartum Program Part 1 as a warm up to get a full body exercise routine thats tailored to the return to fitness while healing after birth.

Samantha is a mom to her 1 year old son and Laura is a mom to her 3 year old daughter. This guide was created based off Samantha’s certification in Pregnancy and Postpartum Athleticism and her personal experience after returning to fitness following the birth of her son. Laura is a Clinical Exercise Physiologist, with 14 years experience in the fitness industry, and her personal experience after returning to fitness following the birth of her daughter.

It is recommended you follow this program for at least four weeks before moving on to Part 2, which consists of similar but more advanced movements.

Please remember your core is still healing from pregnancy. This guide was created to have a safe and healing return to fitness. Do not try to rush your body; you may feel more ready mentally, but that does not mean your body is. Listen to your body.
Questions? Email Samantha ... sam@themeccagym.com !

• 4 Day Core Workout Routine
• Created by Moms 4 Moms
• Detailed Exercise Instructions
• Video Demonstrations

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Hey mama! Congratulations on your little one(s). Laura and Samantha are so excited for you to follow this program to help reintroduce your body to lifting after birth. We want you to use this phase of your postpartum fitness to focus on intention over intensity; focus on posture, breathing, pressure, and form.

This program was created based off Samantha’s certification in Pregnancy and Postpartum Athleticism and her personal experience after returning to fitness following the birth of her son. Laura is a Clinical Exercise Physiologist, with 14 years experience in the fitness industry, and her personal experience after returning to fitness following the birth of her daughter.


Part 1 consists of bodyweight/light load movements to ensure a safe and healing return to your fitness!

We suggest you run this program for at least 4 weeks before moving on to Part 2.
The Postpartum Core Guide is also a great tool to add to your workouts as a warmup or on its own. This guide consists of 4 days of Diastasis Recti friendly core exercises.
Welcome to your postpartum fitness journey. You got this!

If you would like a more personalized program or have any extra questions, please email sam@themeccagym.com

• 4 Day Workout Guide designed to get you back in the Gym PP
• Detailed Exercise instructions, modifications, and progression
• Video Demonstrations
• Created by Moms 4 Moms

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Depending on where you are at in your postpartum fitness journey, you either just completed Part 1 or you are beginning here on Part 2; either way, Laura and Samantha are so excited for you to follow this program to help reintroduce your body to lifting after birth. Samantha has a 1 year old son and Laura has a 3 year old daughter. We understand how busy and tiring motherhood can be; because of this, we wanted to create a workout program that consisted of four full body workouts a week. If you need to skip a day, you don't have to miss out on an entire muscle group!

Part 1 of this program focused more on intention over intensity. While you are going through this portion of the program, we want you to still keep this in mind, but we will be picking intensity up.

In case you are starting here at Part 2 and didn’t see the reminder in Part 1, we want you to put focus towards proper form and breathing-since you will be doing less reps and heavier weights in this portion, the cues provided on each exercise will be important to implement.

We suggest you run this program for at least 4 weeks before moving on to Part 2.
The Postpartum Core Guide is also a great tool to add to your workouts as a warmup or on its own. This guide consists of 4 days of Diastasis Recti friendly core exercises.

Welcome to your postpartum fitness journey. You got this!

If you would like a more personalized program or have any extra questions, please email sam@themeccagym.com

• 4 days a week of workouts
• Video and written descriptions
• Progressive Overload
• Designed for Moms by Moms

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Hey mama! Congratulations on your little one(s) and welcome to your postpartum fitness journey!
This Postpartum Core Guide Part 2 is a 4 day program designed with all diastasis recti friendly exercises. You can use this guide on its own or you can pair it with the Mecca Postpartum Program Part 2 as a warm up to get a full body exercise routine thats tailored to the return to fitness while healing after birth.

Samantha is a mom to her 1 year old son and Laura is a mom to her 3 year old daughter. This guide was created based off Samantha’s certification in Pregnancy and Postpartum Athleticism and her personal experience after returning to fitness following the birth of her son. Laura is a Clinical Exercise Physiologist, with 14 years experience in the fitness industry, and her personal experience after returning to fitness following the birth of her daughter.

It is recommended you follow this program for at least four weeks.

If you are coming from part 1, welcome back! Please keep in mind, these movements are a bit more advanced, if you feel as though they are too challenging, return to part 1 for 1-2 more weeks then try again!
If you are starting at part 2, welcome! If you find these movements to be too challenging, we recommend taking a look at part 1 for an easier return to your core routine.

If you have questions or want a more personalize program, please email sam@themeccagym.com

• Made for Moms by Moms
• Video and written descriptions

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