Exercises to Boost Your Bishop Score for Labor Induction | Birth Prep Workout
Welcome to the MamasteFit Blog! As you prepare for your upcoming labor induction, building mobility and creating space in your pelvis can have a significant impact on your labor progress. In this detailed exercise blog, we break down a 15-minute workout designed to help improve your Bishop Score—a crucial measure of cervical readiness for labor—and […]
Life as a Military Spouse: A Journey of Resilience, Solo Parenting, and Creative Problem-Solving
Welcome to the MamasteFit Blog! In a recent episode of the MamasteFit Podcast, Roxanne and I discuss our experiences as military spouses, focusing on the challenges and benefits of solo parenting, frequent deployments, and the importance of community and support systems. We share personal stories, coping techniques, and the unique aspects of being part of […]
The Busy Mom Full Body Mobility & Strength Workout
Welcome to the MamasteFit Blog! Being a busy mom means juggling multiple responsibilities, and finding time for yourself can be a challenge. That’s why today we’re sharing a full-body workout designed for busy, tired parents. This workout blends mobility work with strength-building exercises, all designed to fit into your hectic schedule. In just 18 minutes—with […]
3 Things I Did to Finally Sleep During Pregnancy
Struggling to Sleep During Pregnancy? In this post, I’m excited to share my personal experience and the practical tips that helped me finally get a comfortable night’s rest during pregnancy—especially in the third trimester! I’ll walk you through how the Mom Cozy Pregnancy Pillow and Cooling Blanket became my go-to sleep aids, along with other […]
Is Baby’s Position Slowing Your Labor? How to Fix It Fast
Welcome to Moments with MamasteFit! In this new podcast series, we will be discussing one case study every week from our professional experience as a labor nurse and birth doula. In this episode, the focus is on how a baby’s position, particularly the occiput posterior (OP) or occiput anterior (OA), can impact the second stage […]
The Art of Pushing: Timing and Techniques for Your Birth
Childbirth is an intense, personal journey—and the pushing phase is one of the most memorable parts of that process. In this post, we explore the different ways your body may signal that it’s time to push, including the fetal ejection reflex (FER), the Ferguson reflex, and the concept of laboring down. Drawing on the experiences […]
Birth Prep Workout: Enhance Pelvic Mobility!
Welcome to the MamasteFit Blog! Preparing your body for childbirth is an essential part of your pregnancy journey and one way to ensure a smoother delivery is through targeted mobility exercises that focus on the pelvic region. In today’s workout, we focus on creating space in the top and bottom of the pelvis to improve […]
Understanding & Healing Diastasis Recti Abdominus
Diastasis recti—often referred to as abdominal separation or “mommy pooch”—is a topic that has long been misunderstood in the world of perinatal fitness. In our latest deep-dive discussion on the MamasteFit podcast, pelvic floor physical therapist Hayley Kava unpacks the science behind diastasis recti, sharing valuable insights on its natural occurrence during pregnancy and practical […]
Postpartum Lower Body Strength and Stability Workout
Welcome to the MamasteFit Blog! If you’re looking to rebuild strength and stability after childbirth, this postpartum workout is designed with you in mind. Today, we’re diving into a lower-body workout inspired by part A of Workout #17 from our Postpartum On-Demand Program. This session includes 3 rounds of dumbbell box squats, lateral step-ups with […]
How to Strengthen Your Pelvic Floor in Pregnancy and Postpartum
When we hear “pelvic floor strengthening,” the first thing that often comes to mind is: Kegels. But what if we told you that true pelvic floor strength isn’t just about squeezing? In both pregnancy and postpartum, the pelvic floor plays a vital role in supporting your body, your baby, and your long-term core function. But […]
Understanding Interpregnancy Intervals: Optimal Spacing for Healthy Outcomes
Welcome to Moments with MamasteFit! In this episode, we delve into optimal spacing between pregnancies and its impact on pregnancy and birth outcomes. The discussion covers research and professional experiences regarding interpregnancy and birth-to-birth intervals, especially in the context of vaginal birth after Cesarean (VBAC). Key recommendations include a minimum of 18 to 24 months […]
Family Planning Q&A: How We Spaced Our Kids and Managed Birth Control
Family planning isn’t just about timing—it’s about understanding your body, your lifestyle, and your family’s unique needs. In a recent episode of the MamasteFit Podcast, Roxanne and I share our personal experiences with family spacing, offering an in-depth look at how we navigated the challenges of conceiving, birth control choices, and postpartum recovery. In this […]