Postpartum Hormones, Stress & Nutrition: A New Mom’s Guide
Table of Contents As a perinatal fitness trainer and birth doula, I spend a lot of time talking about how we move, how we give birth, and how we recover after. But something I don’t talk about enough—and what hit really close to home in this podcast episode—is how deeply our postpartum hormones, stress levels, […]
17 Minute Mobility & Strength Workout for Back and Hip Relief
Welcome to the MamasteFit Blog! Today, we’re sharing a runner accessory workout that can be used to improve your running form and/or alleviate discomfort during pregnancy and postpartum. This session focuses on enhancing thoracic mobility through exercises like pelvic tilts, half lunges, side body openers, lateral hip shifts, and rotational presses, incorporating resistance bands and […]
First Postpartum Period: When It Returns & What to Expect
Table of Contents Welcome to Moments with MamasteFit! In this episode, we dive into understanding your first postpartum period, its return timeline, and influential factors such as breastfeeding, weaning, stress, and nutrition. We share personal experiences and discuss how lifestyle, mental health, and diet play roles in the resumption of menstrual cycles. We also provide […]
Marathon Training at 9 Months Postpartum | Long Run Vlog (3 Weeks Out!)
Come with me on my long run as I train for a marathon—just 3 weeks out and 9 months postpartum! In this vlog, I’m sharing what my long run looks like as a mom of four, how I’m juggling training with real life, and exactly what I’m using to fuel during the run. Whether you’re […]
Demystifying Postpartum Nutrition – Insights from Ryann Kipping, MPH, RDN
In the first weeks after giving birth, it’s easy to feel like everything—your body, your schedule, even your sense of self—has shifted beneath you. Your focus naturally turns to your newborn, but the truth is that how you nourish yourself right now will shape your recovery, your energy, and even your long‑term health. In Episode […]
15 Minute Foam Roller Workout: Mobility, Strength & Core
Foam rolling isn’t just for recovery—it can be a powerful tool to amp up your warm‑up, boost muscle activation, and take your workouts to the next level. In this blog, I’ll walk you through a 15 minute foam roller workout that combines mobility, strength, and core work—all enhanced by the external feedback of a foam […]
Breastfeeding Tips for New Moms: An IBCLC’s Simple Guide
Table of Contents Becoming a breastfeeding parent can feel like embarking on an entirely new adventure—especially in those first few weeks postpartum. Between understanding your baby’s hunger cues, nailing the perfect latch, and decoding diaper output, it’s easy to get overwhelmed. In Episode 116 of the MamasteFit Podcast, lactation consultant Andrea Syms‑Brown IBCLC shares practical, streamlined guidance […]
High Impact Nursing Sports Bra: My Top 3 Trusted Picks
Table of Contents Welcome to the MamasteFit Blog! I’m Gina—perinatal fitness trainer, mom of four, and a seven-month-postpartum babywearing work-out enthusiast. If you’re juggling a newborn and trying to squeeze in your sweat sessions, you know nursing mid-set is real life. From plenty of experience, I’ve learned that the right high impact nursing sports bra […]
Homeschooling While Working Full Time: How I Do It All
Table of Contents Welcome to Moments with MamasteFit! In this mini episode, I share my real strategies for homeschooling while working full time—teaching my first grader, managing a full-time business, and primarily solo parenting as a military spouse. I’ll talk about the importance of support systems, prioritization, and effective scheduling and I’ll give you a […]
How to Talk to Kids About Sex: A Calm Age-by-Age Guide
Table of Contents In today’s digital age, children are exposed to information—both accurate and misleading—about sex at increasingly younger ages. As parents and caregivers, it’s our responsibility to guide these conversations and lay a foundation of trust, understanding, and safety. I recently sat down to have an in-depth conversation with sex educator and therapist Jo […]
No Equipment Lower Body and Core Workout
Life with a little one is busy, and finding time to hit the gym or pull out equipment can feel impossible. That’s why we’ve designed this no-equipment lower body and core workout—perfect for prenatal and postpartum mamas (and anyone!) who wants to get strong, stay active, and feel great without leaving home. Whether you’re traveling, […]
Postpartum Running: My Pain-Free Return After Baby #4
Table of Contents I’ve been a collegiate runner, an ultra-marathoner, and now, a four-time mom training for a marathon in the postpartum. Postpartum running isn’t as simple as “just putting on sneakers and going”—it’s a journey of healing, rebuilding, and learning to trust your body all over again. Here’s how I guide myself—and the MamasteFit […]