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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!

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. […]

8-Min Mobility Flow | Week 2 Marathon Training Vlog

Join me for an 8-minute full-body mobility flow focused on spine and hip mobility—perfect for runners, postpartum moms, or anyone needing an active recovery day! This is part of my second week of marathon training, 8 months postpartum, with my little ones crawling around (and my 8-month-old stands up for the first time during this […]

Training for a Marathon…with Kids in Tow!

I’m Gina, and in just eight weeks I’ll be toeing the line of my first marathon post-baby—ten months postpartum. Balancing motherhood and marathon training has its challenges, but I’m determined to prove that with the right gear and a few key strategies, you can keep your little ones close without compromising your run. Recently, I […]

Supporting the Birth Journey Together: A Guide for Partners

Traditionally, much of the preparation and planning for pregnancy and childbirth falls squarely on the birthing person, leaving partners unsure of how—and when—to step in. Yet the support of a knowledgeable, confident birth partner can transform a birth from overwhelming to empowering. Drawing on insights from James Hogue—known as “The Doula Dad” and founder of […]

What Is the Function of the Placenta? Development & Aging

Table of Contents Welcome to the latest episode of Moments with MamasteFit! In this mini episode, Roxanne and I explore the fascinating world of the placenta! We answer what is the function of the placenta, walk through how it develops, and explain how it ages throughout pregnancy. Learn about what the placenta does, how it […]

Is Labor Induction a Bad Thing?

Labor induction is a widely debated topic in birth circles. On one side, you may hear, “Never get induced—just wait for spontaneous labor!” On the other, “Everyone should be induced at 39 weeks to avoid risks!” Both extremes can feel intimidating. Between Roxanne and I, we’ve supported hundreds of inductions—and today we’re unpacking the nuances […]

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 […]