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!

Movements to Induce Your Labor

If you scroll social media long enough, you’ll find a plethora of exercises that will supposedly induce your labor.  This could include bouncing on your birth ball, going for walks, curb walking, and so many more movements.  But is there a movement that will induce your labor??  Likely not!   In this blog, I will be […]

Understanding the Stages of Labor: What to Expect and How to Prepare

Home Birth Things to Consider for Out of Hospital Birth

Labor is more than just contractions!  There are three different stages that you will move through from your first contraction to your baby and then the placenta being born!  In this blog, I will be breaking down all three stages of labor (plus the mini phases within each stage) so you can understand what is […]

Week 29 Pregnancy Update: Baby Growth, Common Symptoms, and Managing Discomfort

Welcome to the MamasteFit Week by Week Pregnancy Update! We are now in week 29, and I’m thrilled to share this journey with you as I navigate my fourth pregnancy. If you’re pregnant, be sure to comment below and let us know how you’re feeling—we’d love to connect and support each other during this incredible […]

Week 28: Pregnancy Update!

Week 28 Pregnancy Update: Welcome to the Third Trimester Welcome to the MamasteFit Week by Week Pregnancy Update! You’ve made it to week 28, the start of the third and final trimester. While it may feel like the home stretch, you still have about 10 to 13 weeks to go. Let’s dive into what you […]

Ditch the Kegels: Prenatal Exercises to Prepare for Pushing

Preparing for your upcoming birth?? Ditch the kegels!  The pelvic floor does NOT push your baby out–it needs to release and move out of the way!  As you prepare for birth, particularly for pushing, we want to think about creating space in the BOTTOM of the pelvis and releasing tension in the pelvic floor. In […]

Birth Prep Workout: Exercises to Prepare for Pushing

You can prepare for birth with this birth prep workout by including exercises in your prenatal routine to open each pelvic level!  The pelvis has three main levels: The Inlet: The top of the pelvis where your baby will enter or engage during pregnancy or labor The Midpelvis: the middle of the pelvis where your […]

20 Minute No Jumping Cardio Prenatal Workout

There are numerous benefits to exercising throughout your pregnancy–to include cardio activities!  Aerobic training can decrease your risk of developing preeclampsia, gestational hypertension, and gestational diabetes by almost 30-40%–this is huge!  However, you may find that higher-impact cardio activities like running or jumping do not feel as comfortable as you progress into your second or […]

Pelvic Pain Relief Tips: Pain is NOT a Requirement of Pregnancy

Pelvic pain is a common complaint during pregnancy, but it doesn’t have to be something you just endure until you give birth. In this blog post, we’ll delve into the causes, types, and potential solutions for pelvic pain during pregnancy.  Pain is NOT a requirement of pregnancy–and the only solution to pain relief is not […]

Myofascial Slings: Stabilize the Pelvis and Strengthen the Core

Pelvic pain during pregnancy is a common but often misunderstood issue. One effective way to manage and alleviate this pain is by understanding and engaging the myofascial slings. These are networks of muscles and connective tissues that work together to stabilize and move the body. In this blog post, we’ll explore the different myofascial slings […]

Red Raspberry Leaf Tea: Natural Induction Method

Red Raspberry Leaf Tea

If you’re nearing the end of your pregnancy or the final trimester, you may be thinking about incorporating some natural induction methods.  These methods could include eating dates, evening primose rose oil, or eating all the pineapple in hopes of meeting your baby sooner rather than later.  However, research is mixed on whether or not […]

The Importance of Prenatal Oral Health: Insights from Dr. Lejla Streets

In a recent podcast episode, we interviewed Dr. Lejla Streets from Smiles in the Pines in Southern Pines, North Carolina. Dr. Streets shares about the critical topic of prenatal oral health, a subject that many pregnant individuals may not realize impacts both their own health and the health of their baby.  In this blog post, […]