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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!

19 Weeks Pregnant: Symptoms, Baby Growth & What to Expect

Table of Contents Congratulations on reaching Week 19! You’re nearly halfway through your pregnancy, and both you and your baby are experiencing exciting changes. Here, we’ll cover what to expect at 19 weeks pregnant for both you and your baby, along with some personal insights from my own experience as I navigate my fourth pregnancy. […]

18 Weeks Pregnant: What to Expect This Week for You & Baby

Table of Contents Welcome to Week 18 of your pregnancy journey! The second trimester is often called the “honeymoon phase,” but it still comes with its ups and downs. Here, we’ll cover what to expect at 18 weeks pregnant for both you and your baby, along with some personal insights from my own experience as […]

How to Relax Your Pelvic Floor Muscles: 10-Minute Routine

Join Gina, perinatal fitness trainer and birth doula, for a 10-minute routine that shows you how to relax your pelvic floor muscles and alleviate common areas of pelvic tension. This session includes diaphragmatic breathing, hip shifts, deep squats, lunges, and more, utilizing equipment like a yoga bolster, block, and foam roller. Follow along as we […]

17 Weeks Pregnant: Symptoms, Baby Development & Tips

Table of Contents Welcome to Week 17 of your pregnancy journey! Being 17 weeks pregnant brings some wonderful changes—and some challenges! The second trimester is often called the “honeymoon phase,” but it still comes with its ups and downs. Here, we’ll cover what to expect for both you and your baby during this week, along […]

4-6 Weeks Postpartum: Recovery, Baby Milestones & Fitness

Table of Contents Welcome to the final episode of our Postpartum What to Expect series! In this blog, we dive into 4 to 6 weeks postpartum. We’ll cover the physical changes you may experience, like stopping vaginal bleeding and the healing process after a C-section. We’ll discuss baby’s first mental leap and other developmental milestones, […]

16 Weeks Pregnant: What to Expect for You and Baby

Table of Contents Welcome to Week 16 of your pregnancy journey! At 16 weeks pregnant, we are moving deeper into the second trimester, often called the “honeymoon phase” of pregnancy. Many moms-to-be experience increased energy, fewer symptoms, and a renewed sense of well-being. Here, we’ll cover what to expect for both you and your baby […]

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

Table of Contents Welcome to Week 15 of your pregnancy journey! At 15 weeks pregnant, we are moving deeper into the second trimester, often called the “honeymoon phase” of pregnancy. Many moms-to-be experience increased energy, fewer symptoms, and a renewed sense of well-being. Here, we’ll cover what to expect for both you and your baby […]

14 Weeks Pregnant: Welcome to the Second Trimester

Welcome to Week 14 of pregnancy! Congratulations on making it this far—you’re officially in the second trimester, often referred to as the honeymoon phase of pregnancy. This is the time when many expectant parents start feeling better, gaining more energy, and seeing their baby develop in exciting new ways. Here, we’ll cover what to expect […]

Birth Partner Tips from a Doula: Pregnancy to Postpartum

Table of Contents Becoming a birth partner is an incredible responsibility and an opportunity to provide unwavering support during one of the most transformative moments of a person’s life. Whether you’re the expecting mother’s partner, spouse, close friend, or family member, your role during pregnancy, labor, and postpartum is invaluable. But are you wondering how […]

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

Table of Contents Welcome to Week 13 of your pregnancy journey! Being 13 weeks pregnant marks a major milestone—you are now (depending on which pregnancy app you follow) officially in the second trimester! Some sources may still classify this as the last week of the first trimester, but I’m choosing to embrace the second trimester […]

What to Expect During Your Postpartum – Week 3

Welcome to week three of our four week MamasteFit Postpartum Week by Week update! This episode covers what to expect physically, mentally, and with your baby during the third week postpartum. We discuss changes in vaginal bleeding, the importance of monitoring activity levels to avoid overexertion, and the signs of postpartum mental health issues such […]

Pelvic Pain During Pregnancy: Causes & Relief Tips

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, the focus is on pelvic pain during pregnancy, specifically pubic symphysis dysfunction (SPD). Gina sits down with Hayley Kava, a pelvic floor […]