Lifting Weights While Pregnant: What the Research Says
Table of Contents For years, pregnant women were often told to “take it easy,” avoid heavy lifting, and stick to gentle movement. But modern research is painting a very different picture. Exercise—including lifting weights while pregnant—isn’t just safe for most people; it can significantly improve maternal health, pregnancy comfort, postpartum recovery, and even baby’s development. […]
Birth Workers Reflect: How Our Views on Birth Have Changed
Table of Contents When we first entered the world of birth work, we thought we had it figured out. Like many birth workers, our early perspectives were shaped by our personal experiences, education, mentors, and the environments we worked in. Over time, though, our understanding of birth evolved in ways we never expected. Supporting hundreds […]
12-Minute Birth Prep Mobility Flow: Creating Space Throughout the Pelvis for Birth
Preparing your body for birth involves more than just staying active during pregnancy. It’s about moving intentionally, improving mobility, and creating the conditions that allow your baby to move through the pelvis more efficiently during labor. In this mobility flow, I’ll guide you through a series of exercises designed to create space in every portion of […]
Birth Prep Exercises | How to Open Your Pelvis for Birth
Table of Contents Birth Prep Exercises and Pelvic Mobility During pregnancy, there is a lot of emphasis on birth preparation. You have nine months to prepare for birth, and part of that birth preparation is doing birth prep exercises to physically prepare your body for labor. You cannot control every aspect of your labor, but […]
Motherhood, Identity, and Letting Go: Navigating the “Next Chapter” of Parenting
There’s a strange and emotional transition that happens in motherhood when you realize you’re no longer in the baby-making phase of life. For some moms, it arrives quietly. For others, it hits like a tidal wave. In a recent episode of the MamasteFit Podcast, Roxanne and I reflected on what it means to officially enter […]
How to Relax Pelvic Floor Muscles: 6 Simple Strategies
Table of Contents The pelvic floor is a big buzzword during pregnancy as a part of birth preparation, and especially after birth when you’re recovering from pregnancy in the postpartum. But, if you’re like me, you maybe didn’t even know you had a pelvic floor until you were pregnant for the first time, or maybe […]
Hip Internal Rotation: Why It Matters for Your Pelvic Floor
Training hip internal rotation has quickly become the “new Kegel” in the movement and pelvic floor world. Everywhere you look, people are talking about hip mobility drills, 90/90 transitions, and exercises designed to improve hip internal rotation as the missing key to pelvic floor function, stability, and movement quality. There is a good reason for […]
10-Minute Pelvic Floor Relaxation Workout
When most people think about pelvic floor health, they immediately think about strengthening exercises like Kegels. But the truth is, a healthy pelvic floor isn’t just about strength—it’s about coordination, mobility, and the ability to relax. If you’ve been experiencing pelvic heaviness, tension, lower back discomfort, or simply feel disconnected from your deep core, incorporating […]
5 Pelvic Internal Rotation Exercises for Pelvic Floor Strength
When people hear “internal rotation,” they often think about traditional hip mobility drills—like 90/90 stretches, clamshells, or mini-band exercises. While these movements absolutely have value, there’s an important distinction that often gets overlooked when it comes to pelvic health, pelvic floor function, and birth preparation: hip internal rotation is not the same thing as pelvic […]
Advanced Core Workout: 5 Bench Exercises for Stability
If you’re ready to challenge your core in a way that goes beyond basic crunches and planks, this advanced core workout delivers. Designed to improve deep core activation, stability, and full-body coordination, this routine uses an elevated surface and optional band resistance to take your training to the next level. Whether you’re working through pregnancy, […]
Left-Sided Pelvic Floor: Tailbone, SI Joint & Sciatic Pain
If you’ve been dealing with nagging discomfort like tailbone pain, left SI joint pain, or even sciatic symptoms, you’re not alone—and more importantly, you’re not stuck with it. This targeted pelvic floor workout is designed specifically to address tension in the left posterior pelvic floor, a commonly overlooked contributor to these issues. Let’s break down […]
Right vs Left SI Joint Pain in Pregnancy: Causes & Fixes
Right vs Left SI Joint Pain in Pregnancy and Postpartum: Causes and How to Fix It Pelvic pain during pregnancy and postpartum is incredibly common, but it is often misunderstood and incorrectly treated. One of the biggest missing pieces when addressing SI joint pain is understanding that right sided and left sided pelvic pain are […]