TRAINING FOR TWO

Move Confidently in Pregnancy!

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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!

Week 25: What to Expect During Your Pregnancy

Welcome to Week 25 of your pregnancy journey! At this stage, your baby is growing rapidly, and you may be experiencing a mix of exciting and challenging symptoms. Whether you’re enjoying the pregnancy glow or dealing with discomfort, this week is all about finding ways to stay strong, comfortable, and connected to your changing body. […]

Stages of Labor Explained: Coping Tips for Each Phase

Bringing a baby into the world is a journey, and understanding the stages of labor can help you feel more prepared and confident. In this blog post, we’ll discuss the stages of labor from the onset of contractions to the moment of birth. We will break down each phase of labor, including early labor, early […]

The MamasteFit Motherhood Workout

Join MamasteFit for a comprehensive motherhood workout that includes lower and upper body exercises. This routine features modifications for baby wearing, making it ideal for moms who want to exercise without putting their baby down. To start, we guide you through a core workout designed specifically for rebuilding your core after childbirth. Perfect for pregnancy […]

Working Out While Breastfeeding: Protecting Your Supply

Table of Contents Balancing breastfeeding and fitness can be a challenge for many new moms. Questions like “Will exercise reduce my milk supply?” or “Can I work out while still meeting my baby’s nutritional needs?” are common concerns. The good news is that with the right approach, working out while breastfeeding is absolutely possible — […]

Sex After Birth: Navigating Postpartum Intimacy Together

Table of Contents The postpartum period is a time of immense physical, emotional, and relational adjustments. For many new parents, intimacy can feel like a daunting subject. Whether you are eager to reconnect with your partner, feeling hesitant, or simply unsure of how to approach intimacy again, it’s important to recognize that all experiences are […]

Labor Positions to Prevent Stalls & Prepare for Birth

Table of Contents Labor is an active process, and the positions you assume can significantly impact the progression of birth. Understanding how to move and adjust during labor can help create space in the pelvis, prevent stalls, and ease the overall birthing process. In this blog, we will discuss effective labor positions, how different movements […]

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

Welcome to Week 23 of your pregnancy journey! This journey has been incredible so far, and I’m excited to share what’s happening with baby, what changes I’m experiencing, and some of the ways I’m staying comfortable and active during this stage. Here, we’ll cover what to expect for both you and your baby during this […]

22 Weeks Pregnant: Baby’s Growth, Symptoms & What to Expect

Table of Contents Welcome to Week 22 of your pregnancy journey! This journey has been incredible so far, and I’m excited to share what’s happening with baby, what changes I’m experiencing, and some of the ways I’m staying comfortable and active during this stage. Here, we’ll cover what to expect at 22 weeks pregnant — […]

5 Exercises to Prepare for Labor and Prevent Labor Stalls

Table of Contents Labor stalls can be a common concern during childbirth, but proper birth preparation can help prevent them by improving pelvic mobility and creating space for the baby’s descent. We’ll address common pregnancy tendencies that decrease pelvic space, focusing on lat releases, hip flexor stretches, and pelvic mobility exercises to create more space […]

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

Table of Contents Welcome to Week 21 of pregnancy! At 21 weeks pregnant, you’re officially past the halfway mark, and both you and your baby are going through some exciting changes. Here, we’ll cover what to expect for both you and your baby during this week, along with some personal insights from my own experience […]

20 Weeks Pregnant: What to Expect at the Halfway Point

Table of Contents Welcome to Week 20 of pregnancy—you’re officially at the halfway point! Whether this journey has felt like it’s flying by or moving at a snail’s pace, this milestone is worth celebrating. Your baby is growing rapidly, your body is changing, and there’s so much to look forward to in the coming weeks. […]

Postpartum Sex: Why It Hurts & How to Make It Comfortable

Table of Contents Welcome to Moments with MamasteFit! In this episode, perinatal fitness trainer and birth doula Gina, alongside pelvic floor physical therapist Hayley Kava, discuss common causes and solutions for painful postpartum sex. Intimacy after childbirth can be a complex and emotional experience. Whether you’re feeling nervous, experiencing discomfort, or unsure of what to […]