Pregnancy Safe Core Exercises: 22-Minute Full Body Workout
Table of Contents If you’ve ever felt unsure about how to safely strengthen your core during pregnancy or early postpartum, you’re not alone. Traditional core workouts—heavy sit-up variations, twisting crunches, long planks—often don’t feel great as your body is changing. But here’s the good news: your “core” is so much more than your abs, and […]
The Final Stretch: Navigating the Third Trimester & Preparing for a Home Birth — Insights from Roxanne’s Journey
In our recent MamasteFit Podcast episode, Roxanne and I sat down to talk through what her transition into the third trimester has looked like, how she’s balancing life, and why she’s preparing for a home birth this time around. Roxanne shares her experiences and challenges during her second trimester, including juggling midwifery school, work, and […]
Pelvic Floor Birth Prep: How to Support, Strengthen, and Relax for Pregnancy and Postpartum
When it comes to preparing for birth, few topics stir up as much confusion—and curiosity—as the pelvic floor. Many of us don’t even realize we have one until pregnancy brings it front and center. But understanding how this intricate group of muscles functions can make a world of difference in your comfort, your birth experience, […]
Birthing Ball Exercises: 10-Min Pelvic Floor Release
Hi, I’m Gina—perinatal fitness trainer, birth doula, and founder of MamasteFit. Today, I want to guide you through a gentle and effective mobility flow—a sequence of birthing ball exercises designed to release and rebalance your pelvic floor. This flow is perfect for pregnancy, postpartum, or anytime you feel tightness or tension in your hips and […]
One Year Postpartum Hormones: Finding Strength in the Chaos
I can hardly believe I’m already over a year postpartum — technically 14 months, but who’s counting anymore? This past year has been full of movement, exhaustion, joy, and the constant reminder that healing after birth isn’t linear. From shifting one year postpartum hormones to a return of my period, I wanted to share a […]
How I Support My Pelvic Floor at One Year Postpartum
Hi, I’m Gina — perinatal fitness trainer, birth doula, and mom of four! I’m currently about 13 months postpartum, and today I want to share how I’ve been supporting my pelvic floor health one year after giving birth. Many people focus on the pelvic floor during pregnancy or the early weeks postpartum (and we have […]
Pregnancy After Miscarriage: Breaking the Silence on Loss
Table of Contents October is Pregnancy and Infant Loss Awareness Month — a time to honor the babies who are no longer with us and the families who carry their memories every day. In this episode of The MamasteFit Podcast, I opened up about my own experiences with pregnancy loss — two back-to-back miscarriages, and […]
Birth Ball Routine: Enhance Your Pelvic Mobility for an Easier Birth
When it comes to preparing your body for birth, movement is one of your most powerful tools. Using a birth ball (or stability ball) can help you stay strong, mobile, and comfortable throughout pregnancy while also supporting your baby’s position for birth. This workout focuses on mobilizing your hips, spine, and rib cage — key […]
Pushing Techniques That Open Your Pelvic Outlet
When it comes to birth preparation, understanding how to create space in your pelvis can make all the difference in how efficiently and comfortably your baby moves through the birth canal. Today, I want to focus on one key area — the pelvic outlet, or the bottom part of your pelvis — and share the […]
