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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!

Week 40: What to Expect During Your Pregnancy

Welcome to Week 40 of your pregnancy journey! As you reach your due date, you may be experiencing a mix of excitement, anticipation, and maybe even a little frustration. Spoiler alert, I am no longer pregnant! This is the first time I have not been pregnant still at 40 weeks, but I still want to […]

Early Postpartum Engorgement Relief Tips

Congratulations on your new arrival! The early postpartum period is a time filled with joy and adjustment, but it can also come with some physical challenges, like engorgement. If you’re in those early days, typically around days three to five postpartum, you might find your breasts feeling overly full and uncomfortable as your mature milk […]

Postpartum Belly Bands: Benefits, Myths & How to Choose the Right One

Hey everyone! I’m Gina, a perinatal fitness trainer, birth doula, and now a proud mom of four. As I embrace this new chapter with my three-day-old baby, I want to address a common question: What kind of belly band or wrap should you use for postpartum recovery? Many new moms are inundated with marketing that […]

Pregnancy and Postpartum Comfort & Lymphatic Massage with Leah Levitan

Welcome to the MamasteFit Podcast! In this episode, hosts Gina and Roxanne interview Leah Levitan, a licensed massage therapist and certified lymphatic therapist specializing in lymphatic drainage. The discussion centers on how lymphatic massage can alleviate common pregnancy symptoms like swelling and sinus congestion and support postpartum recovery, particularly for breast health during breastfeeding. The […]

5-Minute Full-Body Mobility Flow

Welcome to the MamasteFit Blog! In today’s video, Gina will guide you through a rejuvenating mobility flow that focuses on both the hips and upper body.

Abha’s Birth Story: Empowering VBAC Hospital Induction & Epidural

Welcome to the MamasteFit Podcast Birth Story Fridays! In this episode, Roxanne welcomes Dr. Abha Chopra, prenatal chiropractor, to share her second birth story. She shares her empowering story of having a hospital VBAC with an epidural at 41 weeks, following a switch to a more supportive provider at 28 weeks. Abha discusses her preparation […]

3 Must-Know Tips to Relax Your Pelvic Floor for Labor

Your pelvic floor plays a big role during your pregnancy and during your birth – an important role that it needs to play during labor is to release and let go so baby can navigate through the pelvis more easily. In this blog, we’re going to break down three different ways that we can release […]

Pelvic Floor Birth Prep – Everything You Need to Know!

Welcome to the MamasteFit Podcast! In this episode, Gina and Roxanne discuss the importance and functionality of the pelvic floor during pregnancy, birth, and postpartum recovery. They explain what the pelvic floor is, common misconceptions around it, and exercises to support it. The episode covers breathing techniques for managing intra-abdominal pressure, movements for preparing the […]

Top 5 Hip Mobility Exercises for a Better Pregnancy

In this blog, I am going to guide you through a 10-minute hip mobility routine designed to release tension in the pelvic floor, enhance thoracic mobility, and improve overall movement. Perfect for any time of day (including bedtime!), this routine includes five key exercises: Frog’s Pose, One-Sided Groin Stretch with Adductor Rock Back, Pigeon Pose, […]

Minimalist Newborn Prep: What Does Baby ACTUALLY Need?

As I eagerly await the arrival of my fourth baby, I’ve found myself reflecting on how much my approach to newborn prep has evolved over the years. With my first baby, I had an extensive registry and countless items that I thought were essential. Fast forward to now, and I’ve adopted a much more minimalist […]

Breastfeeding Tips & Essentials for New Moms: Gina’s Journey with Baby #4

Hey there! I’m Gina, and I’m excited to share my journey as a new mom of four. With our newest addition arriving just a few days ago, I’ve been diving deep into the world of breastfeeding once again. As many new mothers know, breastfeeding a newborn can be both a beautiful and challenging experience, so […]

Early Postpartum Yoga Flow

Welcome to the MamasteFit Blog! Today, we’re diving into an early postpartum yoga flow designed to help you gently reconnect with your body and find comfort in the days and weeks following childbirth. Whether you’ve just welcomed a new baby or are several months postpartum, this flow offers a soothing way to ease into movement […]