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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!

Bishop Score Workout: Exercises to Prep for Labor Induction

Table of Contents Welcome to the MamasteFit Blog! As you prepare for your upcoming labor induction, building mobility and creating space in your pelvis can have a significant impact on your labor progress. In this detailed exercise blog, we break down a 15-minute workout designed to help improve your Bishop Score—a crucial measure of cervical […]

Solo Parenting as a Military Spouse: Lessons in Resilience

Table of Contents Welcome to the MamasteFit Blog! In a recent episode of the MamasteFit Podcast, Roxanne and I discuss our experiences as military spouses, focusing on the challenges and benefits of solo parenting, frequent deployments, and the importance of community and support systems. We share personal stories, coping techniques, and the unique aspects of […]

The Busy Mom Full Body Mobility & Strength Workout

Welcome to the MamasteFit Blog! Being a busy mom means juggling multiple responsibilities, and finding time for yourself can be a challenge. That’s why today we’re sharing a full-body workout designed for busy, tired parents. This workout blends mobility work with strength-building exercises, all designed to fit into your hectic schedule. In just 18 minutes—with […]

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 […]

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Created by Gina Conley, Master's in Exercise Science, and Roxanne Albert, Certified Nurse Midwife.