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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!

SPD Pregnancy Exercises: A Workout for Pelvic Pain Relief

Table of Contents Pelvic pain, especially symphysis pubis dysfunction (SPD), can make pregnancy and postpartum movement uncomfortable. If you’re struggling with SPD, you’re not alone—many expectant mothers experience this condition due to pelvic instability and muscle imbalances. The good news is that targeted SPD pregnancy exercises can help relieve pain, improve stability, and allow you […]

2 Weeks Postpartum: What to Expect for You and Baby

Table of Contents Welcome to the MamasteFit Postpartum Weekly Updates! In this episode, we delve into what you can expect at 2 weeks postpartum. In this episode, we dive into the changes and experiences common in the second week after childbirth. From the continuation of vaginal bleeding to night sweats and headaches, we break down […]

1 Week Postpartum: What to Expect for You and Baby

Table of Contents Welcome to the MamasteFit Postpartum Weekly Updates! In this episode, we delve into what you can expect at 1 week postpartum — the first week after giving birth. From managing heavy vaginal bleeding and postpartum cramping to dealing with the first postpartum bowel movement and engorgement, we cover all the essential topics […]

12 Weeks Pregnant: What to Expect for You and Baby

Table of Contents Welcome to Week 12 of your pregnancy journey! Now that you’re 12 weeks pregnant, 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 […]

My Pelvic Floor Birth Prep Routine: Exercises for an Easier Labor

Preparing your body for labor can make all the difference in your birth experience. By focusing on pelvic floor exercises during pregnancy, you can improve comfort, support your baby’s position, and set yourself up for a smoother delivery. In this blog post, I’ll share my personal pelvic floor birth prep routine, the exercises I incorporated, […]

My Pelvic Floor Preparation: The Key to an Easier Birth

Welcome to the second episode of 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, a perinatal fitness trainer and birth doula, shares her personal experience with pelvic floor preparation during pregnancy. […]

The MamasteFit Podcast Episode 99 – Strengthen Your Pelvic Floor in Pregnancy and Postpartum

Welcome to the MamasteFit Podcast! In this episode, Gina dives into the intricacies of the pelvic floor. She discusses its functions, the misconceptions around Kegels, and the importance of full range-of-motion exercises for preparing for birth and postpartum recovery. Gina offers practical advice on exercises that release tension and improve pelvic floor functionality, emphasizing breathing […]

Week 11: What to Expect During Your Pregnancy

Welcome to Week 11 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 […]

Week 10: What to Expect During Your Pregnancy

Welcome to Week 10 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 […]

Cervical Scar Tissue and Labor: Causes, Impact & Solutions

Welcome to the first episode of 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 the premiere episode, hosts Gina and Roxanne share professional birth worker experiences with cervical scar tissue, a frequently overlooked but […]