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!

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 […]

Alyssa’s Birth Story: Unmedicated Hospital Induction & Postpartum Complications

Welcome to the MamasteFit Podcast Birth Story Fridays. In this episode, Alyssa shares her unmedicated hospital induction and the unexpected complications she faced during her postpartum journey. Gina and Roxanne discuss Alyssa’s detailed preparation for birth, the intense labor process, and Alyssa’s significant postpartum challenges, including hemorrhaging and developing a vaginal hematoma. The episode also […]

My Postpartum Workouts: The Beautiful Chaos of Motherhood and Fitness

As I stood in my gym, ready to tackle my 13-week postpartum workout, I had a plan. I’d set up my baby’s tummy time mat, prepped my equipment, and mentally mapped out my exercises. But if there’s one thing I’ve learned as a mom of four, it’s that even the best-laid plans don’t always go […]

Postpartum Workouts: Balancing Safety, Grace, and Practical Tips for Exercising with Kids

Working out with children, especially a baby, presents unique challenges and joys. Whether you’re adjusting to life postpartum or finding ways to maintain a fitness routine with multiple kids in tow, creating a safe and supportive environment is essential. Here’s a comprehensive guide to staying safe, embracing flexibility, and making the most of your workouts […]

Core Training for Pregnancy and Postpartum: Everything You Need to Know

Pregnancy and postpartum are transformative periods in a person’s life, bringing unique changes to the body—especially the core. Many questions arise about core training during these phases, such as: Is it safe to train my core? How do I prevent diastasis recti (DR)? What exercises are okay or not okay to do? What are the […]

Postpartum Workout Tips From a Perinatal Fitness Trainer and Mom of Four

Hi I’m Gina, a perinatal fitness trainer, birth doula, and mom of four. Join me as I navigate a 13-week postpartum workout with my baby, Zoe. I’ll cover practical tips for keeping babies entertained, ensuring gym safety for all children, and I’ll share core stabilization and strength-building exercises suitable for postpartum recovery. We’ll go over […]

Relieving Morning Sickness: Gina’s Top Tips for Surviving the First Trimester

Pregnancy is a beautiful experience, but for many, the first trimester comes with an unwelcome guest: morning sickness. If you’re currently battling nausea, fatigue, and all the other symptoms of early pregnancy, you’re not alone. I know all too well how debilitating it can be to feel constantly nauseous and completely drained, especially when you […]