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!

1 Week 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 1 week postpartum — the first week after giving birth. From managing heavy vaginal bleeding and postpartum cramping to dealing with the first postpartum bowel movement and engorgement, we cover all the essential topics […]

12 Weeks Pregnant: What to Expect for You and Baby

Table of Contents Welcome to Week 12 of your pregnancy journey! Now that you’re 12 weeks pregnant, 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 […]

Pregnancy Pelvic Floor Exercises: My Birth Prep Routine

Table of Contents Preparing your body for labor can make all the difference in your birth experience. By focusing on pregnancy pelvic floor exercises, you can improve comfort, support your baby’s position, and set yourself up for a smoother delivery. In this blog post, I’ll share my personal pelvic floor birth prep routine, the exercises […]

Pelvic Floor Therapy in Pregnancy: Key to an Easier Birth

Table of Contents Welcome to the second episode of 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, Gina, a perinatal fitness trainer and birth doula, shares her personal experience with pelvic floor […]

The MamasteFit Podcast Episode 99 – Strengthen Your Pelvic Floor in Pregnancy and Postpartum

Welcome to the MamasteFit Podcast! In this episode, Gina dives into the intricacies of the pelvic floor. She discusses its functions, the misconceptions around Kegels, and the importance of full range-of-motion exercises for preparing for birth and postpartum recovery. Gina offers practical advice on exercises that release tension and improve pelvic floor functionality, emphasizing breathing […]

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

Table of Contents Welcome to Week 11 of your pregnancy journey! Now that you’re 11 weeks pregnant, 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 […]

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

Table of Contents Welcome to Week 10 of your pregnancy journey! Now that you’re 10 weeks pregnant, 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 […]

Cervical Scar Tissue and Labor: Causes, Impact & Solutions

Welcome to the first episode of 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 the premiere episode, hosts Gina and Roxanne share professional birth worker experiences with cervical scar tissue, a frequently overlooked but […]

Postpartum Mental Health: Coping Tips from Dr. Puja Shah

Table of Contents Welcome to the MamasteFit Podcast! In this episode, hosts Gina and Roxanne sit down with Dr. Puja Shah again, this time to discuss mental strategies for navigating the postpartum period. They delve into hormonal shifts, common emotions, and effective coping mechanisms. Dr. Shah shares her personal journey with postpartum mental health, emphasizing […]