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!

SI Joint Pain in Pregnancy: Causes and Movement Relief

Table of Contents SI joint pain in pregnancy is often brushed off as “just part of the process”—but it doesn’t have to be. In Episode 119 of the MamasteFit Podcast, I had the opportunity to sit down with our in-house pelvic floor physical therapist, Hayley Kava, to dive deep into SI (sacroiliac) joint pain in […]

Relieve Right SI Joint Pain with Targeted Mobility and Strength Training

Welcome to the MamasteFit Blog! If you’re experiencing right-sided sacroiliac (SI) joint pain, you’re not alone—and we’re here to help. SI joint discomfort is a common complaint, especially during and after pregnancy. Today, we’re breaking down why it happens and guiding you through a targeted workout that addresses muscular imbalances and helps you find relief. https://youtu.be/SbMqTkGfJDU […]

Postpartum Hormones, Stress & Nutrition: A New Mom’s Guide

Table of Contents As a perinatal fitness trainer and birth doula, I spend a lot of time talking about how we move, how we give birth, and how we recover after. But something I don’t talk about enough—and what hit really close to home in this podcast episode—is how deeply our postpartum hormones, stress levels, […]

17 Minute Mobility & Strength Workout for Back and Hip Relief

Welcome to the MamasteFit Blog! Today, we’re sharing a runner accessory workout that can be used to improve your running form and/or alleviate discomfort during pregnancy and postpartum. This session focuses on enhancing thoracic mobility through exercises like pelvic tilts, half lunges, side body openers, lateral hip shifts, and rotational presses, incorporating resistance bands and […]

First Postpartum Period: When It Returns & What to Expect

Table of Contents Welcome to Moments with MamasteFit! In this episode, we dive into understanding your first postpartum period, its return timeline, and influential factors such as breastfeeding, weaning, stress, and nutrition. We share personal experiences and discuss how lifestyle, mental health, and diet play roles in the resumption of menstrual cycles. We also provide […]

Marathon Training at 9 Months Postpartum | Long Run Vlog (3 Weeks Out!)

Come with me on my long run as I train for a marathon—just 3 weeks out and 9 months postpartum! In this vlog, I’m sharing what my long run looks like as a mom of four, how I’m juggling training with real life, and exactly what I’m using to fuel during the run. Whether you’re […]

Demystifying Postpartum Nutrition – Insights from Ryann Kipping, MPH, RDN

In the first weeks after giving birth, it’s easy to feel like everything—your body, your schedule, even your sense of self—has shifted beneath you. Your focus naturally turns to your newborn, but the truth is that how you nourish yourself right now will shape your recovery, your energy, and even your long‑term health. In Episode […]

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 […]