12-Minute Birth Prep Routine: Engage Your Baby for a Smooth Labor
You can prepare for birth by including exercises in your prenatal routine that prepare you 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 baby will […]
Enhance Your Pregnancy Workout with this 8-Minute Pushing Prep Routine
You can prepare for birth by including exercises in your prenatal routine that prepare you 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 baby will […]
What is the Best Posture for Optimal Positioning for Your Baby??
You may have come across that there is one perfect position you should sit, stand, and exist in throughout your pregnancy to support optimal fetal positioning–which means the “best” position for your baby for birth. Usually, this position is a neutral spine position with little wiggle room for movement. However, this concept that a neutral […]
Gina’s Journey: Navigating the First Trimester of Pregnancy
In this blog, I’ll be sharing all about the first trimester of my fourth pregnancy! From the symptoms I experienced to the lack of workouts and overcoming the guilt of being “unproductive” as I grew a whole person!
Morning Sickness Relief Tips!
Welcome to your first trimester–and if you’re like me, you have morning sickness… which is not just in the morning, but rather ALL DAY LONG. Yay! Pregnancy is so magical… After four pregnancies, you would think I would finally crack the code on how to overcome morning sickness other than just make it to your […]
3 Birth Prep Exercises: Relax the Pelvic Floor and Improve Hip Mobility
There are so many birth prep exercises that you can do, but which ones should you choose to include in your prenatal workout routine? It can be helpful to consider what types of movements are necessary to create more space in your pelvis for birth and release tension in the pelvic floor! Here at MamasteFit, […]
Korean Seaweed Soup Recipe: Postpartum Nourishing Soup
In the postpartum, it is a Korean tradition to cook and serve Korean seaweed soup, Miyeok Guk미역국, to the new mother. Seaweed soup is packed full of nutrients to support healing after birth. You can also add a protein, such as beef or seafood, to the soup to make it even more dense with nutrients! Seaweed has […]
5 Benefits of Prenatal Fitness for Your Baby
There is a lot of fear associated with exercising throughout pregnancy. The endless onslaught of unsolicited advice on the safety of exercise–or rather the dangers–can make it hard to feel confident about exercising throughout your pregnancy. Your provider may have even given you restrictions on exercising, such as “keep your heart rate below a certain […]
Navigating Postpartum Body Comments: How Should Your Respond?
Discover effective strategies for managing postpartum body comments. Learn how to respond to well-intentioned remarks and understand the nuances of societal expectations.
The Importance of Hip Shifting for Pregnancy, Birth, and Beyond
It is important that you can find a hip shift, where the pelvis rotates on the fixed femur into internal rotation. Why? Because a hip shift is crucial for hip stability! If you are having pelvic pain, finding a hip shift could decrease or completely alleviate the pain! Hip shifting is also important for pelvic […]
Mom Posture Mobility Exercises: It’s Not Hamstring Stretches!
If you’re a mom, you likely have done the mom sway while holding your baby (and while just existing in line even without your baby… lol). And this posture is commonly believed to be a posterior pelvic tilt (butt tucking underneath or pelvis rotating backward).
5 Birth Partner Supported Birth Prep Exercises
You can prepare for birth WITH your partner! A lot of the focus during pregnancy is on YOU–prenatal workouts, prenatal appointments, prenatal nutrition… but you may be wondering how you can incorporate your partner into your preparation too. I know my husband wanted to support me, but sometimes just didn’t know what to do. Your partner can help assist you in these exercises so that you can move deeper to release tension as you prepare for birth, together!