TRAINING FOR TWO

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NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎
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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 3

Welcome to the journey of postpartum recovery! Join us for Part 3 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 […]

9 Minute Birth Prep Mobility Flow: Improve Hip & Pelvic Mobility

Pregnancy is a time of incredible change, and preparing your body for childbirth is an essential part of this journey. One way to ensure a smoother delivery is through targeted mobility exercises that focus on the pelvic region. In this post, we’ll delve into a nine-minute birth prep mobility flow specifically targeting the lower pelvis, […]

Count the Kicks: The Importance of Fetal Kick Counts With Megan Aucutt

Welcome to the MamasteFit Podcast! In this episode, hosts Gina and Roxanne welcome Megan Aucutt, Program Director of Healthy Birth Day, Inc. and creator of Count the Kicks, to discuss the critical role of fetal kick counts in reducing preventable stillbirths. Megan explains why starting kick counts at 28 weeks is essential, debunks common myths […]

Week 7: What to Expect During Your Pregnancy

Welcome to Week 7 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 […]

Let’s Talk About Butt Stuff with Hayley Kava, Pelvic Floor PT

Welcome to the MamasteFit Podcast! In this episode, Gina and Roxanne sit down with pelvic floor physical therapist Hayley Kava to tackle the often-taboo subjects of hemorrhoids, constipation, anal fissures, incontinence, and pelvic organ prolapse associated with pregnancy and postpartum life. They provide valuable insights into the physiological changes that contribute to these conditions, emphasizing […]

Postpartum Fitness: Strengthen Your Core & Lower Body

Welcome to the MamasteFit Blog! In today’s workout, Gina will guide us through a specialized fitness session designed for postpartum and pregnant individuals, focusing on strengthening the core, upper, and lower body. This workout features exercises like box squat rows, wall-supported RDLs, half-kneeling Pallof presses, and glute bridges, with options for banded or no-attachment variations. […]

Week 6: What to Expect During Your Pregnancy

Welcome to Week 6 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 […]

Reclaim Your Core: Postpartum Workout Series – Part 2

Welcome to the journey of postpartum recovery! Join us for Part 2 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 […]

Reclaim Your Core: Postpartum Workout Series – Part 1

Welcome to the journey of postpartum recovery! Join us for Part 1 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 […]

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 […]