Empower Your Run: Leak-Free Training for Postpartum
Leaking during workouts is incredibly common after pregnancy and birth, but it is not something you simply have to accept. Whether you leak during running, jumping, strength training, or even while chasing after your kids, it is often a sign that your body needs more support—not that your pelvic floor is “broken.” Many women assume […]
Prevent Leaking While Running: Pelvic Floor Solutions
Prevent Leaking While Running: Pelvic Floor Solutions Stress urinary incontinence, or leaking with exercise such as running or jumping, or even with laughing, coughing, or sneezing, has often been marketed as a normal badge of motherhood. If you have a baby, you are going to pee when you sneeze. Common fixes include accepting that this […]
What Is a Doula? Role, Benefits, and How to Find One
If you’ve been exploring your options for birth support, you’ve likely come across the term doula. But what exactly is a doula—and just as importantly, what do they not do? In this guide, we’re breaking down everything you need to know about doulas: their role during labor, how they differ from medical providers, how to […]
A 20-Minute Hip Strengthening Workout for Stronger Glutes & a Healthier Pelvic Floor
If you’ve ever been told to “just do Kegels” for pelvic floor health, it might be time to rethink that advice. The truth?A strong, functional pelvic floor depends on so much more than isolated contractions—it relies heavily on your hips. In this 20-minute hip strengthening workout, we’re moving your body through eight essential hip positions […]
Hip Strength Guide: 8 Movements That Matter
The hips play a large role in the transfer of force from the lower to upper body and are critical for pelvic stability and overall comfort. If you want to lift heavy, run without pain, and live a full and active life, understanding how to properly strengthen your hips is key. There are eight movements […]
Sally’s Birth Story: From Unexpected Breech to VBAC Success
Discover a powerful story of resilience and transformation as Sally recounts her journey from an unexpected breech birth in her first pregnancy to achieving a triumphant VBAC in her second. Gain valuable insights and advice on finding supportive providers, preparing for VBAC, and embracing the unique path of each birth experience.
Pelvic Floor Training Reimagined: How to Release and Strengthen Every Part of Your Pelvic Floor
When most people think about pelvic floor health, they think about two things: Kegels and deep squats. But the pelvic floor is far more complex than simply squeezing or stretching it. In fact, relying on only a few common movements can actually leave parts of your pelvic floor overworked, undertrained, or imbalanced. To truly improve […]
A Smarter Approach to Pelvic Floor Training: Mobility and Strength for Every Quadrant
When most people think about pelvic floor exercises, two movements usually come to mind: Kegels and deep squats. While those exercises can be helpful, they only address a small part of what your pelvic floor actually needs. Your pelvic floor is not a single muscle—it’s a dynamic group of muscles that respond to movement, hip […]
Early Postpartum Recovery: Roxanne’s First Month After Baby #4
The first few weeks after having a baby can look drastically different from one postpartum experience to the next. In this episode of the MamasteFit Podcast, Roxanne shares what the first five weeks postpartum have been like after welcoming her fourth baby, Harvey. This postpartum has been unique for one major reason: it was the […]
Advanced Core Workout with Band + Dumbbells
If you’re ready to challenge your core beyond basic dead bugs and planks, this advanced core workout is for you. Today’s session layers resistance bands, dumbbells, and strategic positioning to create deep core activation, inner thigh engagement, and powerful glute integration. This is not just an ab workout — it’s a full trunk stability session […]
Roxanne’s Home Birth Story with Bonus Baby Harvey
There’s something uniquely poetic about a “bonus baby.” The one you didn’t plan. The one you thought closed a chapter — and then gently (or not so gently) re-opened it. On this episode of the MamasteFit Podcast, Roxanne shared the highly anticipated birth story of baby Harvey — her fourth baby, her surprise, her (maybe) […]
30-Minute Birth Prep Workout: Creating Space in Every Level of the Pelvis
If you’re preparing your body for birth, one of the most powerful things you can focus on is creating space within the pelvis while maintaining strength and support. In this 30-minute birth prep workout I’ll walk you through a strategic combination of mobility and strength exercises designed to: Open the top, middle, and bottom of […]