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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!

Reclaim Your Core: Postpartum Workout Series – Part 5

Welcome to the journey of postpartum recovery! Join us for Part 6 and the final part of our core rebuilding series focusing on postpartum core exercises specifically designed to reconnect with your core and pelvic floor. After giving birth, many women experience changes in their bodies, particularly in the abdominal and pelvic floor areas. These changes […]

Exercises to Help Your Baby Engage in the Pelvic Inlet

The pelvic inlet is the first point of entry for your baby into the pelvis. As your labor progresses, the goal is to facilitate the baby’s descent and engagement. Creating space in the pelvic inlet is crucial, and two key movements can help: external hip rotation and pelvic tilting. If you’re looking to help your […]

The MamasteFit Podcast Episode 89 – Everything You Need to Know About Epidurals!

Welcome to the MamasteFit Podcast! In this episode, Gina and Roxanne explore the topic of pain relief during labor, focusing on epidurals. They explain what an epidural is, its benefits, potential concerns, and debunks a few myths. They discuss the steps involved before, during, and after the epidural procedure, how to prepare for it, and […]

Reclaim Your Core: Postpartum Workout Series – Part 5

Welcome to the journey of postpartum recovery! Join us for Part 5 of our six-part series focusing on postpartum core exercises specifically designed to reconnect with your core and pelvic floor. After giving birth, many women experience changes in their bodies, particularly in the abdominal and pelvic floor areas. These changes can lead to issues such […]

Essential Labor Comfort Tools I Used For My Precipitous Home Birth

Welcome to the MamasteFit Blog! I’m Gina, a perinatal fitness trainer, birth doula, and now a proud mom of four. Recently, I welcomed my fourth baby into the world through an unmedicated home birth. The journey was intense, particularly because my labor turned out to be much faster than I had anticipated. Today, I want […]

Top 3 Breathing Techniques for a Calmer Labor | Expert Tips from Birth Workers

Giving birth is one of life’s most intense experiences, filled with a range of emotions and sensations. In the midst of contractions and excitement, breathing techniques can serve as a powerful tool for relaxation and pain management. If you’ve ever watched a movie that depicts labor, you might be familiar with the classic “hee-hee, hoo-hoo” […]

The MamasteFit Podcast Episode 88 – Is Giving Birth Without Medication Possible?

Welcome to the MamasteFit Podcast! In this episode, Gina and Roxanne discuss the essentials of an unmedicated birth, including what it is, why someone might choose it, and how to prepare for it. They delve into mental and physical preparation, emphasize the importance of continuous labor support, and share their personal experiences and professional expertise. […]

Third Trimester Birth Prep Mobility Flow

Welcome to the MamasteFit Blog! We’re excited to share with you a specially designed birth prep mobility flow. This flow is perfect for anyone in their pregnancy journey, but it’s particularly beneficial during the third trimester and even early labor. Our focus today will be on creating space in each of the pelvic levels, which […]

Debunking Postpartum Myths: Addressing Unfair Criticisms and Real Postpartum Recovery

In today’s digital landscape, sharing personal experiences online can be both enlightening and risky. Recently, I faced backlash from a troll who criticized my postpartum journey, declaring that I had done it all wrong. This encounter not only sheds light on the pressure new mothers face to conform to a specific postpartum narrative but also […]

What to Expect at Your First Prenatal Appointment

Welcome to the MamasteFit Blog! In our latest YouTube episode, we dive into the often-overwhelming experience of attending your first prenatal appointment. Whether you’re a first-time mom or adding another little one to your family, this episode, hosted by perinatal fitness trainer and birth doula Gina, along with labor and delivery nurse and student midwife […]

Reclaim Your Core: Postpartum Workout Series – Part 4

Welcome to the journey of postpartum recovery! Join us for Part 4 of our six-part series focusing on postpartum core exercises specifically designed to reconnect with your core and pelvic floor. After giving birth, many women experience changes in their bodies, particularly in the abdominal and pelvic floor areas. These changes can lead to issues such […]