15-Minute Prenatal Core & Upper Body Workout!
Can you still train your core throughout pregnancy?? The answer is YES! And you should continue to train your core. Your core is important to help you stabilize–which will improve your prenatal comfort–and also to support your baby’s position!
Birth Planning: Step-by-Step Guide!
Should you even plan for birth?? All you may have heard is you can’t predict birth, just listen to what your doctor tells you to do…
What is GBS? Risks, Testing, and Treatment Options!
What is GBS? In the United States, you are usually tested for around 36 weeks of your pregnancy, but why are they testing for it? What are your treatment options if you test positive? And why is it something that causes a lot of anxiety?
Let’s break it down in this blog post!
25-Minute Birth Prep Workout: Open the Middle of the Pelvis
The midpelvis is where you baby ROTATES after they engage or enter the pelvis. Your baby will rotate towards the front, to get in front of the ischial spine and to get their head under the pubic bone. They will likely spend the most time navigating the midpelvis since its the narrowest space! So, being able to create space in your midpelvis is really important!
Pushing Positions: Open the Bottom of the Pelvis
“Spread your knees wide to make space for the baby…” but the question is, where does it make space?
Can You Exercise Safely with Diastasis Recti? Tips for Postpartum Fitness
So… when can you exercise again if you have diastasis recti (DRA), also known as abdominal separation? Are you allowed to exercise? What are the safe exercises to do? And what can you do to help heal a diastasis after birth?!
Weightlifting While Pregnant: Separating Fact from Fiction on C-Section Risks
You may have been told that if you lift weights throughout your pregnancy, your pelvic floor will be super tight, and your labor will be really long or you’ll need a c-section.
Building Strength and Stability: 2nd Trimester Prenatal Workout for Upper Body and Core
Should you still train your core during pregnancy? Absolutely! We need a strong abdominal wall to support our uterus for both our prenatal comfort and to support our baby’s position.
8 Essential Postpartum Recovery Tips to Support Your Return to Fitness
There is almost NO guidance given after you give birth on HOW to recover postpartum. If you receive guidance, it’s normally about perineal or incision care–and maybe some tips on when to call if you have an issue postpartum. If you receive any “exercise” guidance, it normally includes not lifting anything more than 10 lbs […]
Pelvic Floor Tension Relief: Strategies That Really Work
What is the BEST exercise to release tension in your pelvic floor?? You might be thinking: deep squats and butterfly pose. If so, you’re gonna wanna read this blog!
Healing Journey: Your Guide to Recovery After a C-Section Birth
If you had a cesarean birth, you may be wondering: what do I do now? There is usually fairly little guidance offered after you’re in the postpartum wing–usually the extent is to keep your incision clean and “We’ll see you in six weeks.”
The Best Prenatal Workout Warm-Up Routine for Birth Preparation
Now that I am in the second half of my pregnancy, I have started to incorporate the MamasteFit Birth Prep Circuit into my prenatal warm-up routine (and try to do it daily even on my off days) to help prep my body for birth! I also include some mobility exercises specific to my daily workout, […]