TRAINING FOR TWO

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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!

How to Sleep During Pregnancy: 3 Things That Finally Worked

Table of Contents Struggling to figure out how to sleep during pregnancy? In this post, I’m excited to share my personal experience and the practical tips that helped me finally get a comfortable night’s rest during pregnancy—especially in the third trimester! I’ll walk you through how the Mom Cozy Pregnancy Pillow and Cooling Blanket became […]

Occiput Posterior Position: Slowing Labor? How to Fix It

Table of Contents 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 how a baby’s position, particularly the occiput posterior position (OP) versus occiput anterior (OA), can […]

Laboring Down: When to Start Pushing During Your Birth

Table of Contents Childbirth is an intense, personal journey—and the pushing phase is one of the most memorable parts of that process. In this post, we explore the different ways your body may signal that it’s time to push, including the fetal ejection reflex (FER), the Ferguson reflex, and the concept of laboring down. Drawing […]

Pelvic Mobility Exercises: A Birth Prep Workout for Labor

Table of Contents Welcome to the MamasteFit Blog! Preparing your body for childbirth is an essential part of your pregnancy journey and one way to ensure a smoother delivery is through targeted pelvic mobility exercises. In today’s workout, we focus on creating space in the top and bottom of the pelvis to improve mobility and […]

How to Heal Diastasis Recti: A Pelvic Floor PT’s Guide

Table of Contents Diastasis recti—often referred to as abdominal separation or “mommy pooch”—is a topic that has long been misunderstood in the world of perinatal fitness. In our latest deep-dive discussion on the MamasteFit podcast, pelvic floor physical therapist Hayley Kava unpacks the science behind diastasis recti, sharing valuable insights on why it happens naturally […]

Postpartum Leg Workout: Strength & Stability After Birth

Table of Contents Welcome to the MamasteFit Blog! If you’re looking to rebuild strength and stability after childbirth, this postpartum leg workout is designed with you in mind. Today, we’re diving into a lower-body workout inspired by part A of Workout #17 from our Postpartum On-Demand Program. This session includes 3 rounds of dumbbell box […]

How to Strengthen Pelvic Floor in Pregnancy & Postpartum

Yoga Nidra During Pregnancy

Table of Contents When we hear “pelvic floor strengthening,” the first thing that often comes to mind is: Kegels. But what if we told you that true pelvic floor strength isn’t just about squeezing? In both pregnancy and postpartum, the pelvic floor plays a vital role in supporting your body, your baby, and your long-term […]

How Long to Wait Between Pregnancies: What Research Says

Table of Contents Welcome to Moments with MamasteFit! In this episode, we delve into how long to wait between pregnancies and how optimal spacing impacts pregnancy and birth outcomes. The discussion covers research and professional experiences regarding interpregnancy and birth-to-birth intervals, especially in the context of vaginal birth after Cesarean (VBAC). Key recommendations include a […]

Best Age Gap Between Kids? How We Spaced Our Families

Table of Contents Family planning isn’t just about timing—it’s about understanding your body, your lifestyle, and your family’s unique needs. In a recent episode of the MamasteFit Podcast, Roxanne and I share our personal experiences with family spacing—including what the best age gap between kids looked like for each of our families—offering an in-depth look […]