TRAINING FOR TWO

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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!

14 Weeks Pregnant: Welcome to the Second Trimester

Welcome to Week 14 of pregnancy! Congratulations on making it this far—you’re officially in the second trimester, often referred to as the honeymoon phase of pregnancy. This is the time when many expectant parents start feeling better, gaining more energy, and seeing their baby develop in exciting new ways. Here, we’ll cover what to expect […]

Birth Partner Tips from a Doula: Pregnancy to Postpartum

Table of Contents Becoming a birth partner is an incredible responsibility and an opportunity to provide unwavering support during one of the most transformative moments of a person’s life. Whether you’re the expecting mother’s partner, spouse, close friend, or family member, your role during pregnancy, labor, and postpartum is invaluable. But are you wondering how […]

13 Weeks Pregnant: Symptoms, Baby Size & What to Expect

Table of Contents Welcome to Week 13 of your pregnancy journey! Being 13 weeks pregnant marks a major milestone—you are now (depending on which pregnancy app you follow) officially in the second trimester! Some sources may still classify this as the last week of the first trimester, but I’m choosing to embrace the second trimester […]

What to Expect During Your Postpartum – Week 3

Welcome to week three of our four week MamasteFit Postpartum Week by Week update! This episode covers what to expect physically, mentally, and with your baby during the third week postpartum. We discuss changes in vaginal bleeding, the importance of monitoring activity levels to avoid overexertion, and the signs of postpartum mental health issues such […]

Pelvic Pain During Pregnancy: Causes & Relief Tips

Welcome to Moments with MamasteFit! In this new podcast series, we will be discussing one case study every week from our professional experience as a labor nurse and birth doula. In this episode, the focus is on pelvic pain during pregnancy, specifically pubic symphysis dysfunction (SPD). Gina sits down with Hayley Kava, a pelvic floor […]

SPD Pregnancy Exercises: A Workout for Pelvic Pain Relief

Table of Contents Pelvic pain, especially symphysis pubis dysfunction (SPD), can make pregnancy and postpartum movement uncomfortable. If you’re struggling with SPD, you’re not alone—many expectant mothers experience this condition due to pelvic instability and muscle imbalances. The good news is that targeted SPD pregnancy exercises can help relieve pain, improve stability, and allow you […]

2 Weeks Postpartum: What to Expect for You and Baby

Table of Contents Welcome to the MamasteFit Postpartum Weekly Updates! In this episode, we delve into what you can expect at 2 weeks postpartum. In this episode, we dive into the changes and experiences common in the second week after childbirth. From the continuation of vaginal bleeding to night sweats and headaches, we break down […]