Roxanne’s Home Birth Story with Bonus Baby Harvey
There’s something uniquely poetic about a “bonus baby.” The one you didn’t plan. The one you thought closed a chapter — and then gently (or not so gently) re-opened it. On this episode of the MamasteFit Podcast, Roxanne shared the highly anticipated birth story of baby Harvey — her fourth baby, her surprise, her (maybe) […]
Birth Prep Exercises: Create Space in Every Pelvic Level
If you’re preparing your body for birth, one of the most powerful things you can focus on is creating space within the pelvis while maintaining strength and support. In this 30-minute birth prep workout I’ll walk you through a strategic combination of birth prep exercises—mobility and strength moves—designed to: Open the top, middle, and bottom […]
What Is Diastasis Recti? Ditch the Fear, Talk Function
If you’ve ever Googled “What is diastasis recti?” or panicked after seeing a little “coning” during pregnancy, you are not alone. On the The MamasteFit Podcast, Gina and in-house pelvic floor physical therapist Hayley Kava sat down to unpack one of the most fear-driven topics in the perinatal world: diastasis recti. And here’s the big […]
How to Help Baby Engage: Why Your Anterior Pelvic Floor Matters
If you are in your third trimester and Googling “how do I help my baby engage?” or “exercises to help my baby engage,” you are not alone. This is one of the top questions we get on Instagram and YouTube. What exercises can I do to help my baby engage into my pelvis? First, it is […]
How to Open Your Pelvis for Birth: 7 Key Movements
If you’ve ever searched how to open your pelvis for birth, you’ve probably been told to sit in a deep squat, stretch your inner thighs, and practice a few wide-knee poses. While those movements can be helpful, they are only one small piece of a much bigger picture. Preparing your body for birth is not […]
10 Minute Advanced Core Workout
If you’re ready to challenge your core beyond the basics, this advanced core workout is designed to strengthen not just your visible abs but your deep stabilizing muscles as well. By incorporating a Pilates ball, light-to-medium weights, and intentional movement, this workout targets balance, coordination, and core stability in a way traditional core exercises often […]
Post-Race Recovery: Essential Mobility Cool Down After Running
Whether you just finished a long training run, a race weekend, or you’re easing back into running postpartum, what you do after your run matters just as much as the miles you log. A thoughtful cool-down routine can help reduce soreness, improve mobility, and support long-term performance. After completing the Walt Disney Goofy Challenge (a […]
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 […]