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 […]
The MamasteFit Podcast Episode 114 – My Postpartum Running Journey After Baby #4
Welcome to the MamasteFit Podcast! In this episode, Gina sits down to discuss how she has safely and confidently navigated her return to running- most recently at 8 months postpartum after baby number 4! As a former collegiate athlete and ultra-marathon runner, Gina breaks down what she has learned about returning to the sport she […]
25 Minute Running Prep Workout
Welcome to your go-to guide for easing back into running—safely, effectively, and with confidence. Whether you’re a new mom returning to exercise or simply looking to build strength and resilience before your next run, this 25-minute Running Prep Workout delivers everything you need. We’ll incorporate front-to-back, side-to-side, and rotational movements, along with pelvic floor exercises […]
Pregnancy Posture: Is There Really One Best Position?
Table of Contents If you’ve spent any time scrolling through pregnancy content on social media, you’ve likely encountered posts preaching the necessity of perfect posture during pregnancy. You’ve probably seen diagrams of women standing ramrod straight, with their ears, shoulders, hips, knees, and ankles in one perfect vertical line—accompanied by claims that deviating from this […]
Embracing Movement Over “Perfect” Posture During Pregnancy
Pregnancy is a journey of incredible change—physically, mentally, and emotionally. Amidst the excitement of preparing for baby’s arrival, many expectant mothers feel pressured to achieve and maintain a “perfect” posture, often at the expense of comfort and ease. In Episode 113 of the MamasteFit Podcast, I sit down with physical therapist Dr. Jen Fraboni (aka […]
Pregnancy Back Pain Exercises: A Gentle Relief Flow
Table of Contents Whether you’re pregnant, postpartum, or simply spending too many hours hunched over a laptop, back discomfort can quickly derail your day. Thankfully, with just three pieces of equipment—a medium‐light dumbbell, a long resistance band, and a yoga block—you can release tension, improve spinal mobility, and build the supportive strength your back needs. […]