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!

No Equipment Full Body Workout

The holiday season can be hectic, especially if you’re traveling or juggling a packed schedule. Finding time to stay active and healthy might feel like a challenge, but it doesn’t have to be. Whether you’re away from your usual workout routine or just don’t have access to equipment, this no-equipment workout is perfect for you. […]

3 Essential Tips for Activating Your Core During Workouts

Welcome to the MamasteFit Blog! If you’ve ever struggled to feel your core engage during your workouts, you’re not alone. Many people wonder how to “turn on” their core and make it work for them during exercise. In this post, I’ll share three key techniques to make your core workouts more effective: diaphragmatic breathing, strong […]

Family Growth Journey: From Zero to Four Kids!

Welcome to the MamasteFit Podcast! In this episode, Gina and Roxanne discuss their personal journeys of transitioning from having no children to four. They talk about the challenges, support systems, and mental health struggles they faced at each stage, from 0 to 1, 1 to 2, 2 to 3, and finally, 3 to 4 kids. […]

Kayla’s Birth Story: PROM and Epidural Hospital Birth

Welcome to the MamasteFit Podcast Birth Story Fridays! In this episode, Kayla shares her challenging but ultimately empowering hospital birth story. She discusses how she prepared for birth, and how her intentions and plans changed throughout the course of labor after stalling at 7 centimeters for several hours, and the difficult decision to ask her […]

Safe Lifting During Pregnancy: Top 3 Tips from a Perinatal Fitness Expert

Welcome to the MamasteFit Blog! In today’s video, I’ll share three essential tips for lifting safely throughout your pregnancy. You may be wondering if you should continue exercising during pregnancy or if it is even safe. In fact, strength training can be incredibly beneficial throughout your pregnancy — if done safely. Learn how to accommodate […]

Pregnancy Core Workout: 15-Minute Strengthening Routine

Join Gina from MamasteFit for a 15-minute pregnancy core workout designed to strengthen your core during pregnancy and postpartum. This session starts with diaphragmatic breathing exercises on the floor, moves to floor-based core exercises, and progresses to functional standing core movements. The workout incorporates light to medium weights and optional resistance bands. Learn how to […]

Week 8: What to Expect During Your Pregnancy

Welcome to Week 8 of your pregnancy journey! This week, we’ll dive into the exciting developments happening with your baby, the changes you may be experiencing, and I’ll also share my own journey since I’m currently pregnant with baby number four. If you are currently pregnant or planning to become pregnant, make sure to follow […]

Core Training During Pregnancy and Postpartum: Safe Practices and Healing Diastasis Recti

Welcome to the MamasteFit Podcast! In this episode, Gina addresses common questions about core training during pregnancy and postpartum. She explains what core exercises are “safe” and effective, how to prevent and heal diastasis recti, and the importance of understanding the different layers of core muscles. Gina also discuss common myths, breathing techniques, and the […]

Help! My Baby is OP! Exercises to Help Rotate an OP Baby

If you’re pregnant and have learned that your baby is in the posterior position, also known as “sunny side up” or OP (occiput posterior), it can be a bit concerning. This position means the back of your baby’s head is facing your back, which can make labor more challenging and increase the chance of back […]

Top Questions to Ask When Choosing a Doula

Physiologic

Choosing your birth team is one of the most important steps in preparing for your birth experience. Your birth team consists of the people who will support and guide you through pregnancy, labor, and postpartum recovery. This team often includes your medical providers, such as an OBGYN, midwife, or labor nurses, as well as your […]

8-Minute Birth Prep Mobility Flow: Create Space in Your Pelvis

Pregnancy is a journey of growth, change, and preparation, especially when it comes to preparing your body for the birthing process. A key element in this preparation is creating space in your pelvis. The pelvis is made up of three levels that need to open up at different times during labor, and each one requires […]