Hip Strength Guide: 8 Movements That Matter
The hips play a large role in the transfer of force from the lower to upper body and are critical for pelvic stability and overall comfort. If you want to lift heavy, run without pain, and live a full and active life, understanding how to properly strengthen your hips is key. There are eight movements […]
Sally’s Birth Story: From Unexpected Breech to VBAC Success
Discover a powerful story of resilience and transformation as Sally recounts her journey from an unexpected breech birth in her first pregnancy to achieving a triumphant VBAC in her second. Gain valuable insights and advice on finding supportive providers, preparing for VBAC, and embracing the unique path of each birth experience.
Pelvic Floor Training Reimagined: How to Release and Strengthen Every Part of Your Pelvic Floor
When most people think about pelvic floor health, they think about two things: Kegels and deep squats. But the pelvic floor is far more complex than simply squeezing or stretching it. In fact, relying on only a few common movements can actually leave parts of your pelvic floor overworked, undertrained, or imbalanced. To truly improve […]
A Smarter Approach to Pelvic Floor Training: Mobility and Strength for Every Quadrant
When most people think about pelvic floor exercises, two movements usually come to mind: Kegels and deep squats. While those exercises can be helpful, they only address a small part of what your pelvic floor actually needs. Your pelvic floor is not a single muscle—it’s a dynamic group of muscles that respond to movement, hip […]
Early Postpartum Recovery: Roxanne’s First Month After Baby #4
The first few weeks after having a baby can look drastically different from one postpartum experience to the next. In this episode of the MamasteFit Podcast, Roxanne shares what the first five weeks postpartum have been like after welcoming her fourth baby, Harvey. This postpartum has been unique for one major reason: it was the […]
Advanced Core Workout with Band + Dumbbells
If you’re ready to challenge your core beyond basic dead bugs and planks, this advanced core workout is for you. Today’s session layers resistance bands, dumbbells, and strategic positioning to create deep core activation, inner thigh engagement, and powerful glute integration. This is not just an ab workout — it’s a full trunk stability session […]
Roxanne’s Home Birth Story with Bonus Baby Harvey
There’s something uniquely poetic about a “bonus baby.” The one you didn’t plan. The one you thought closed a chapter — and then gently (or not so gently) re-opened it. On this episode of the MamasteFit Podcast, Roxanne shared the highly anticipated birth story of baby Harvey — her fourth baby, her surprise, her (maybe) […]
30-Minute Birth Prep Workout: Creating Space in Every Level of the Pelvis
If you’re preparing your body for birth, one of the most powerful things you can focus on is creating space within the pelvis while maintaining strength and support. In this 30-minute birth prep workout I’ll walk you through a strategic combination of mobility and strength exercises designed to: Open the top, middle, and bottom of […]
What Is Diastasis Recti? Ditch the Fear, Talk Function
If you’ve ever Googled “What is diastasis recti?” or panicked after seeing a little “coning” during pregnancy, you are not alone. On the The MamasteFit Podcast, Gina and in-house pelvic floor physical therapist Hayley Kava sat down to unpack one of the most fear-driven topics in the perinatal world: diastasis recti. And here’s the big […]
How to Help Baby Engage: Why Your Anterior Pelvic Floor Matters
If you are in your third trimester and Googling “how do I help my baby engage?” or “exercises to help my baby engage,” you are not alone. This is one of the top questions we get on Instagram and YouTube. What exercises can I do to help my baby engage into my pelvis? First, it is […]
How to Open Your Pelvis for Birth: 7 Key Movements
If you’ve ever searched how to open your pelvis for birth, you’ve probably been told to sit in a deep squat, stretch your inner thighs, and practice a few wide-knee poses. While those movements can be helpful, they are only one small piece of a much bigger picture. Preparing your body for birth is not […]
10 Minute Advanced Core Workout
If you’re ready to challenge your core beyond the basics, this advanced core workout is designed to strengthen not just your visible abs but your deep stabilizing muscles as well. By incorporating a Pilates ball, light-to-medium weights, and intentional movement, this workout targets balance, coordination, and core stability in a way traditional core exercises often […]