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!

Pelvic Pain: Why & Relief Tips!

If you’re having pelvic pain and you were told the only solution to resolve that pelvic pain is to give birth, we’re here to tell you that that’s not true, and in this episode, we’re going to break down how you can find relief from pelvic pain, professionals that you can work with if you’re […]

Introduction to Childbirth Education: What You NEED to Know

Conception

Welcome to the MamasteFit Podcast. In this episode, we’re going to be talking all about what information do you need to know when it comes to birth. And so we’re going to introduce some key topics such as: what is a contraction, what is happening to your cervix when you have a contraction? What is […]

Julie’s Birth Story: Two Home Births & Creation of Needed Prenatal Nutrition

Welcome to the MamasteFit Podcast Birth Story Friday. In this episode, we have Julie, one of the co-founders of Needed, a perinatal nutrition company that supports optimal nourishment during pregnancy, sharing her two home birth stories and the conception and birth of her company, Needed. https://youtu.be/ZmuoGGjh1QU Read Episode Transcript [00:02:36] Gina: Welcome to the MamasteFit […]

Tailbone Pain Relief Exercises

Tailbone pain can be a real pain in the butt… and you may be wondering what you can do to find relief!  In this blog, I will discuss WHY you might have tailbone pain and three exercises to help you find relief!  Pain is NOT a requirement of pregnancy, so there is hope! https://youtu.be/rKIZnv0uVwM Why […]

Introduction to Childbirth: What You NEED to Know!

Preparing for birth can feel overwhelming!  There is a lot of information out there, and it’s tough to become an expert in only 9 months.  In this blog, we are going to break down the basics of childbirth education–what you NEED to know as you navigate your labor to help you figure out: Are you […]

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 […]