Quick and Easy Prenatal Round Ligament Relief Exercises
Round ligament pain is a common discomfort during pregnancy–and it can start as early as the first trimester! Why does it happen?? The round ligaments attach from the uterus to the labia. As the uterus is rapidly growing in the early parts of pregnancy, the round ligaments are being stretched and stretched very quickly! What […]
Disney Goofy Challenge: My Postpartum Marathon Story
I did it. I ran the Disney Goofy Challenge — a half marathon followed by a full marathon the very next day. And yes… that means three medals. One for the half, one for the marathon, and one glorious challenge medal for surviving both. Honestly? The medals alone almost made it worth it. They’re heavy, […]
Healing Diastasis Recti Postpartum: What Actually Works
Welcome to the MamasteFit Blog! In this video, we break down our approach to healing diastasis recti postpartum, focusing on breathing, positioning, and movement integration to help you return to fitness confidently. Hayley Kava, our in-house pelvic floor PT, demonstrates core healing exercises using a birth ball, stability ball, and theraband. Learn the nuances of […]
Warm Up Before Running: 15-Minute Standing Mobility Flow
Whether you’re gearing up for a big race or heading out for a training run, how you warm up before running matters. A thoughtful, dynamic warm-up can help your body feel more prepared, more mobile, and more efficient once you start running—especially if you’re postpartum, juggling busy days on your feet, or stacking multiple race […]
Pelvic Floor Workout: 30-Minute Reset & Balance Routine
If you’ve ever been told to “just do Kegels” for your pelvic floor and thought, this doesn’t feel right, you’re not alone. The pelvic floor is complex, dynamic, and deeply connected to how we move, breathe, and load our bodies — especially during pregnancy and postpartum. In this 30-minute pelvic floor workout, we focus on […]
Advanced Core Workout: A 10-Minute Band & Weight Routine
Welcome to this Advanced Core Workout — a challenging, intentional session designed to build deep core strength, improve pelvic and trunk stability, and integrate the core with the glutes, hips, and upper body. This workout uses a mini band and two light to medium dumbbells and focuses on controlled movement, breath-led engagement, and maintaining a […]
Advanced Postpartum Core Workout: Training Stability, Strength, and Control
One of the biggest misconceptions about postpartum core work is that it should always be “easy” or basic. While foundational exercises are essential early on, there is a time and place for advanced core training—especially when it’s done intentionally, with breath, control, and deep core engagement leading the way. In today’s advanced postpartum core workout, […]
Roxanne’s Postpartum Prep Essentials
When we talk about preparing for birth, most conversations focus on labor positions, birth plans, and hospital bags. But what happens after birth often gets overlooked—despite the fact that postpartum lasts far longer than labor itself. In this episode of The MamasteFit Podcast, Roxanne shares exactly how she’s preparing for postpartum this time around—and how […]
Postpartum Exercise: A Realistic Return-to-Fitness Timeline
One of the most common questions I get as a perinatal fitness trainer and birth doula is: “When can I return to exercise after giving birth?” The answer isn’t as simple as a specific week on the calendar — and it definitely isn’t just waiting for a generic “all clear” at your postpartum checkup. In […]
How to Automate Your Small Business & Reclaim Your Time
If you’ve ever felt like you’re spending more time answering emails, sending links, and managing DMs than actually supporting the clients in front of you—whether that’s in person or online—this episode is for you. Today, I’m breaking down how to automate your small business—the backend systems that quietly run in the background so there are […]
Is Your Pelvis Too Small for Birth? The Real Truth
One of the most persistent myths surrounding childbirth is the belief that some women have a pelvis too small for birth. This notion can cause unnecessary fear and anxiety for expectant mothers. At MamasteFit, we aim to empower and educate women about their bodies and the birth process. Let’s dive into the facts and debunk […]
12 Minute Advanced Postpartum Core Workout
Rebuilding core strength after pregnancy isn’t just about doing “harder” exercises—it’s about mastering control, breath, and alignment while your body moves under load. This advanced postpartum core workout is designed for those who already have a solid foundation and are ready to challenge their stability, coordination, and strength in a thoughtful, intentional way. For this […]