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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!

Navigating Fitness After a Pregnancy Loss: Tips from a Mom and Trainer

The journey of motherhood is often filled with highs and lows, and for many women, the path may include pregnancy loss. As a perinatal fitness trainer, birth doula, and mother of four, I have personal experience navigating the complexities of fitness after losing a pregnancy. Having experienced two pregnancy losses between my first and second […]

Mindfulness Breathing Exercise for Postpartum Moms

Welcome to the MamasteFit blog! As a new mother, navigating the early postpartum period can often feel overwhelming. With a whirlwind of emotions, physical changes, and the significant transition into motherhood, it’s completely normal to experience heightened anxiety and stress. In the video below, Gina Conley, alongside physical therapist and yoga instructor Casey Backus, guides […]

Prenatal Lower Body Workout: Avoid Late Labor Stalls with Pelvic Mobility!

Join Gina, a perinatal fitness trainer and birth doula, in this comprehensive lower body workout aimed at strengthening your body during pregnancy and preparing your pelvis for childbirth. This session includes three rounds of exercises: box squats, forward step-ups, reverse lunges, and hip shifts using a yoga block. Gina demonstrates how to perform each exercise […]

Breaking the Silence: Gina’s Personal Journey Through Miscarriage

Welcome to the MamasteFit Podcast! In this heartfelt episode, hosts Gina and Roxanne share deeply personal stories of pregnancy loss in honor of Infant and Pregnancy Loss Awareness Month. Gina recounts her emotional experiences with multiple miscarriages, discussing the healing process that comes from sharing her story and breaking the stigma around pregnancy loss. Roxanne […]

Week 5: What to Expect During Your Pregnancy

Welcome to Week 5 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 […]

Week 41: What to Expect During Your Pregnancy

Welcome to Week 41 of your pregnancy journey! At 41 weeks, we’re in the realm of what’s termed “late term.” While some babies arrive right on schedule, others take their sweet time. As you get through these final days, you may be experiencing a mix of excitement, anticipation, and a few discomforts. Although I had […]

Understanding Perinatal Mood Disorders with Dr. Chelsea Bodie

Welcome to the MamasteFit Podcast! In this episode, Roxanne is joined by Chelsea Bodie from Mama Psychologist to discuss perinatal mood disorders. They explore what perinatal mood disorders are, how to identify them in oneself, and effective coping strategies. Chelsea delves into the distinctions between various mood disorders such as postpartum depression, anxiety, OCD, and […]

Gina’s Fourth Postpartum Journey

Welcome to the MamasteFit Podcast! In this episode Gina and Roxanne discuss Gina’s personal postpartum recovery journey four weeks after giving birth. They outline the postpartum healing timeline, emphasizing the importance of rest during the first ten days to prevent overexertion. Gina shares her personal experiences, challenges, and the supportive measures she took to ensure […]

Postpartum Yoga Flow to Relieve Tension and Restore Balance

Welcome back to the MamasteFit Blog! Today, we’re excited to share a soothing postpartum yoga flow led by Casey Backus, a physical therapist and yoga instructor. This gentle practice is designed for those who are several weeks to a few months postpartum, offering a chance to reconnect with your body and embrace movement once again. […]

Week 4: What to Expect During Your Pregnancy

Welcome to Week 4 of pregnancy!  Here, we’ll cover what to expect for both you and your baby during this week, along with some personal insights from my own experience as I navigate my fourth pregnancy. I’m so happy to have you along with me on this journey! Explore Our Prenatal Fitness Programs What’s Happening […]

Recognizing the Signs of Labor: Expert Tips From Birth Workers

As you near the end of your pregnancy, it’s perfectly normal to wonder, “How will I know when labor is coming?” The anticipation can be overwhelming, and each pregnancy can bring its own unique experiences. In this post, we’ll break down the common signs and symptoms that may indicate labor is approaching, as well as […]

Pericare Vlog – Caring for Down There After Birth

Join Gina as she walks you through her perineal care routine at four days postpartum. She details her daily hygiene practices, including managing postpartum sweats, body odor, using a peri bottle, and choosing between adult diapers and pads. She shares her peri-care routine with sprays, balms, and the use of gentle compressive garments for support. […]