TRAINING FOR TWO

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Author: Gina Conley, MS

Hey! I’m Gina. I am the head coach for fitness programming at MamasteFit with my masters in exercise science. I’m also a birth doula and have supported over 200 births!

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 […]

Wrist Pain During Pregnancy: 10-Minute Relief Routine

If you’ve been struggling with wrist pain during pregnancy—or while holding your baby, or from all the repetitive motions of motherhood—this quick 10-minute routine is for you. These exercises will help you mobilize and strengthen your wrists, so you can move comfortably and pain-free throughout your day. As a perinatal fitness trainer and birth doula […]

How to Open Your Pelvis for Labor: 3 Levels, 3 Strategies

Table of Contents When we think about preparing for birth, one of the most powerful things we can do is learn how to open the pelvis for labor by creating space at each of its levels. Contrary to popular belief, there isn’t one single movement that “opens” the pelvis. Instead, different movements help open different […]

How to Prepare for Birth: Body, Mind, and Environment

Table of Contents Birth preparation goes beyond packing your hospital bag or practicing breathing exercises. True preparation involves supporting your body, calming your mind, and creating an environment where you feel safe and empowered. In a recent MamasteFit Podcast episode, I sat down with Hayley Kava, pelvic floor physical therapist, to discuss how to prepare […]