Birth Pushing Positions: What We’ve Changed Our Minds About
Over the past decade, Roxanne and I have dedicated our careers to supporting pregnant women through pregnancy, birth, and postpartum recovery. Roxanne spent more than ten years as a labor and delivery nurse and now practices as a certified nurse midwife. I have supported women through birth as a birth doula, coaching everything from labor […]
Lifting Weights While Pregnant: What the Research Says
Table of Contents For years, pregnant women were often told to “take it easy,” avoid heavy lifting, and stick to gentle movement. But modern research is painting a very different picture. Exercise—including lifting weights while pregnant—isn’t just safe for most people; it can significantly improve maternal health, pregnancy comfort, postpartum recovery, and even baby’s development. […]
Birth Workers Reflect: How Our Views on Birth Have Changed
Table of Contents When we first entered the world of birth work, we thought we had it figured out. Like many birth workers, our early perspectives were shaped by our personal experiences, education, mentors, and the environments we worked in. Over time, though, our understanding of birth evolved in ways we never expected. Supporting hundreds […]
12-Minute Birth Prep Mobility Flow: Creating Space Throughout the Pelvis for Birth
Preparing your body for birth involves more than just staying active during pregnancy. It’s about moving intentionally, improving mobility, and creating the conditions that allow your baby to move through the pelvis more efficiently during labor. In this mobility flow, I’ll guide you through a series of exercises designed to create space in every portion of […]
Birth Prep Exercises | How to Open Your Pelvis for Birth
Table of Contents Birth Prep Exercises and Pelvic Mobility During pregnancy, there is a lot of emphasis on birth preparation. You have nine months to prepare for birth, and part of that birth preparation is doing birth prep exercises to physically prepare your body for labor. You cannot control every aspect of your labor, but […]
Motherhood, Identity, and Letting Go: Navigating the “Next Chapter” of Parenting
There’s a strange and emotional transition that happens in motherhood when you realize you’re no longer in the baby-making phase of life. For some moms, it arrives quietly. For others, it hits like a tidal wave. In a recent episode of the MamasteFit Podcast, Roxanne and I reflected on what it means to officially enter […]
How to Relax Pelvic Floor Muscles: 6 Simple Strategies
Table of Contents The pelvic floor is a big buzzword during pregnancy as a part of birth preparation, and especially after birth when you’re recovering from pregnancy in the postpartum. But, if you’re like me, you maybe didn’t even know you had a pelvic floor until you were pregnant for the first time, or maybe […]
Hip Internal Rotation: Why It Matters for Your Pelvic Floor
Training hip internal rotation has quickly become the “new Kegel” in the movement and pelvic floor world. Everywhere you look, people are talking about hip mobility drills, 90/90 transitions, and exercises designed to improve hip internal rotation as the missing key to pelvic floor function, stability, and movement quality. There is a good reason for […]
Pelvic Floor Breathing Exercises: A 10-Minute Workout
Table of Contents When most people think about pelvic floor health, they immediately think about strengthening exercises like Kegels. But the truth is, a healthy pelvic floor isn’t just about strength—it’s about coordination, mobility, and the ability to relax. That is why pelvic floor breathing exercises can be such a powerful place to start. If […]
