19-Minute Foam Roller Core Workout: Build Strength, Stability, and Control
If you’re looking for a core workout that goes beyond endless crunches, grab a foam roller and get ready for a serious challenge. This 19-minute workout uses one simple piece of equipment to create instability, forcing your core to work harder while also strengthening your shoulders, hips, inner thighs, and glutes. Whether you’re preparing for […]
Can You Run With Prolapse? Our Return to Racing After Four Babies
Table of Contents Quick Answer: Can You Run With Prolapse? Yes, even with prolapse, you can absolutely return to running, lifting weights, jumping, and participating in the activities you enjoy. A prolapse diagnosis does not automatically mean you need to stop exercising or avoid impact forever. While returning to running after prolapse often requires rebuilding […]
The Pelvic Floor Balance Approach: Why Strength and Stretching Aren’t Enough
Table of Contents The pelvic floor is a sling of muscles that sits at the bottom of the pelvis. Common recommendations for the pelvic floor often fall into one of two categories: stretching exercises, such as deep squats, butterfly pose, and other wide-leg positions, or strengthening exercises, such as Kegels, where you tighten and squeeze […]
21-Minute Birth Prep Workout to Create More Space in the Pelvis for Labor
Preparing your body for birth involves more than stretching and mobility exercises. While releasing tension is important, your body also needs the strength to actively support pelvic movement during labor. That’s exactly what this 21-minute birth prep workout is designed to do. This workout combines mobility, strength training, and intentional pelvic positioning to help create […]
Birth Pushing Positions: What We’ve Changed Our Minds About
Over the past decade, Roxanne and I have dedicated our careers to supporting pregnant women through pregnancy, birth, and postpartum recovery. Roxanne spent more than ten years as a labor and delivery nurse and now practices as a certified nurse midwife. I have supported women through birth as a birth doula, coaching everything from labor […]
Prenatal Fitness Research Review: What the Science Really Says About Exercising During Pregnancy
For years, pregnant women were often told to “take it easy,” avoid heavy lifting, and stick to gentle movement. But modern research is painting a very different picture. Exercise during pregnancy isn’t just safe for most people—it can significantly improve maternal health, pregnancy comfort, postpartum recovery, and even baby’s development. While birth preparation is often […]
How Our Views on Birth Have Changed Over the Years as Birth Workers
When we first entered the world of birth work, we thought we had it figured out. Like many birth professionals, our early perspectives were shaped by our personal experiences, education, mentors, and the environments we worked in. Over time, though, our understanding of birth evolved in ways we never expected. Supporting hundreds of families through […]
12-Minute Birth Prep Mobility Flow: Creating Space Throughout the Pelvis for Birth
Preparing your body for birth involves more than just staying active during pregnancy. It’s about moving intentionally, improving mobility, and creating the conditions that allow your baby to move through the pelvis more efficiently during labor. In this mobility flow, I’ll guide you through a series of exercises designed to create space in every portion of […]
Birth Prep Exercises | How to Open Your Pelvis for Birth
Table of Contents Birth Prep Exercises and Pelvic Mobility During pregnancy, there is a lot of emphasis on birth preparation. You have nine months to prepare for birth, and part of that birth preparation is doing birth prep exercises to physically prepare your body for labor. You cannot control every aspect of your labor, but […]
Motherhood, Identity, and Letting Go: Navigating the “Next Chapter” of Parenting
There’s a strange and emotional transition that happens in motherhood when you realize you’re no longer in the baby-making phase of life. For some moms, it arrives quietly. For others, it hits like a tidal wave. In a recent episode of the MamasteFit Podcast, Roxanne and I reflected on what it means to officially enter […]
The Complete Guide to Pelvic Floor Awareness and Connection
The pelvic floor is a big buzzword during pregnancy as a part of birth preparation, and especially after birth when you’re recovering from pregnancy in the postpartum. But, if you’re like me, you maybe didn’t even know you had a pelvic floor until you were pregnant for the first time, or maybe it just feels […]
Hip Internal Rotation: Why It Matters for Your Pelvic Floor
Training hip internal rotation has quickly become the “new Kegel” in the movement and pelvic floor world. Everywhere you look, people are talking about hip mobility drills, 90/90 transitions, and exercises designed to improve hip internal rotation as the missing key to pelvic floor function, stability, and movement quality. There is a good reason for […]