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!

Postpartum Leg Workout: Strength & Stability After Birth

Table of Contents Welcome to the MamasteFit Blog! If you’re looking to rebuild strength and stability after childbirth, this postpartum leg 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 […]

How to Strengthen Pelvic Floor in Pregnancy & Postpartum

Yoga Nidra During Pregnancy

Table of Contents 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 […]

How Long to Wait Between Pregnancies: What Research Says

Table of Contents Welcome to Moments with MamasteFit! In this episode, we delve into how long to wait between pregnancies and how optimal spacing impacts 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 […]

Best Age Gap Between Kids? How We Spaced Our Families

Table of Contents 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—including what the best age gap between kids looked like for each of our families—offering an in-depth look […]

Mobility Exercises: 11-Minute Full Body Workout Routine

Table of Contents Welcome to the MamasteFit Blog! In today’s video, we’ll cover a comprehensive 11-minute full body mobility workout. This session features six mobility exercises targeting 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 […]

37 Weeks Pregnant: Symptoms, Labor Signs & What to Expect

Table of Contents Welcome to Week 37 of your pregnancy journey! Being 37 weeks pregnant 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. […]

Pain Management During Labor Without an Epidural: 6 Tools

TTC Prep

Table of Contents 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 […]

How to Prevent Preeclampsia: 3 Evidence-Based Strategies

Table of Contents 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 […]

32 Weeks Pregnant: Symptoms, Baby Size & What to Expect

Table of Contents Welcome to Week 32 of your pregnancy journey! At 32 weeks pregnant, you’re in the final stretch with just about two months left until your baby’s arrival! As you approach these last weeks, you may be experiencing a mix of excitement, anticipation, and a few discomforts. Here, we’ll cover what to expect […]

27 Weeks Pregnant: What to Expect for You and Baby

Table of Contents Welcome to Week 27 of your pregnancy journey! At 27 weeks pregnant, you’re finishing up the final week of the second trimester, and 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 […]

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 […]

Cervical Dilation Chart: What’s Really Normal in Labor

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, Gina and Roxanne discuss the concept of the labor curve—the cervical dilation chart used to predict labor progress—and share diverse experiences on […]