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 […]
Full Body Mobility Workout
Welcome to the MamasteFit Blog! In today’s video, we’ll cover a comprehensive 11-minute full body mobility workout. This session targets both upper and lower body flexibility, focusing on thoracic mobility, including flexion, extension, side body, and rotational movements. Coupled with hip mobility exercises, this routine is ideal as a warm-up, cool-down, or a quick movement […]
Week 37: What to Expect During Your Pregnancy
Welcome to Week 37 of your pregnancy journey! This is a major milestone—your baby is now considered early term, meaning they could arrive at any moment. However, while they are developed enough to be born, another couple of weeks in the womb can still provide essential growth and development. This stage of pregnancy can be […]
Mind Over Pain: How Gate Control Theory & The Fear-Tension-Pain Cycle Affect Labor
Pain in labor is one of the biggest concerns for expectant parents. Many wonder, How painful will it be? Will I be able to handle it? What if I panic? But what if we told you that pain is not just a physical experience—it’s influenced by your emotions, mindset, and environment? The way your brain […]
Preeclampsia: What You Need to Know & How to Reduce Your Risk
Preeclampsia is a serious pregnancy complication characterized by high blood pressure and potential organ damage, often affecting the liver and kidneys. A growing body of research suggests that placental dysfunction plays a central role in the development of preeclampsia. Since the placenta is responsible for supplying oxygen and nutrients to the baby while removing waste […]
Week 32: What to Expect During Your Pregnancy
Welcome to Week 32 of your pregnancy journey! We’re in the final stretch of pregnancy with just about two months left until your baby’s arrival! As you approach the final stretch, you may be experiencing a mix of excitement, anticipation, and a few discomforts. Here, we’ll cover what to expect for both you and your […]
Week 27: What to Expect During Your Pregnancy
Welcome to Week 27 of your pregnancy journey! As you finish up the final week of the second trimester, you may be experiencing a mix of excitement, anticipation, and a few discomforts. Here, we’ll cover what to expect for both you and your baby during this week, along with some personal insights from my own […]
Week 26: What to Expect During Your Pregnancy
Welcome to Week 26 of your pregnancy journey! As you move closer to the third trimester, your baby is growing rapidly and developing new abilities, while you may be experiencing new symptoms like Braxton Hicks contractions, constipation, and headaches. Here, we’ll cover what to expect for both you and your baby during this week, along […]