TRAINING FOR TWO

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NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎
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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!

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 […]

Postpartum Mental Health: Coping Tips from Dr. Puja Shah

Table of Contents Welcome to the MamasteFit Podcast! In this episode, hosts Gina and Roxanne sit down with Dr. Puja Shah again, this time to discuss mental strategies for navigating the postpartum period. They delve into hormonal shifts, common emotions, and effective coping mechanisms. Dr. Shah shares her personal journey with postpartum mental health, emphasizing […]

Week 9: What to Expect During Your Pregnancy

Welcome to Week 9 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 […]

Top Pregnancy and Postpartum Questions Answered | MamasteFit Q&A

Welcome to the MamasteFit Blog! Join Gina, a perinatal fitness trainer, birth doula, and owner of MamasteFit, as she answers the top questions our followers ask us on Instagram, YouTube, and through our online education courses. Covering topics such as baby positioning for birth, managing pelvic pain during pregnancy, understanding induction recommendations, returning to fitness […]

The MamasteFit Podcast Episode 96 – Navigating Motherhood and Business: The MamasteFit Journey

Welcome to the MamasteFit Podcast! In this New Year’s episode, Gina shares the journey of creating MamasteFit—a global company offering both online and in-person pre/postnatal fitness programs, and childbirth education courses. Gina discusses the steps she and her sister Roxanne have taken to build their business, challenges faced, the importance of community, and how their […]

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 […]