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 […]
10 Min Advanced Core Workout
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 […]
When Can I Return to Exercise After Birth? A Realistic Postpartum 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 the Backend of Your Business (So You Can Focus on Your Clients)
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 you can start automating the backend of your business so there are fewer manual tasks pulling […]
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 […]
Pelvic Floor Reset: Exercises to Strengthen and Release Your Pelvic Floor Beyond Kegels
If you’ve been doing deep squats to stretch your pelvic floor and Kegels to strengthen it—but your pelvic floor still feels tight or uncomfortable—you’re not alone. These exercises are often labeled as the top pelvic floor exercises, yet many people continue to experience pain, pressure, or dysfunction during pregnancy and postpartum. In this blog, I […]
Third Trimester Reflections: Roxanne’s Final Weeks of Pregnancy, Nesting, and Home Birth Preparation
The final stretch of pregnancy can feel both exciting and mentally exhausting—and if you’ve ever found yourself saying, “Any day now… or maybe not?” you’re not alone. In this episode of the MamasteFit Podcast, Roxanne and I sit down to talk through Roxanne’s third trimester update as she approaches the final weeks before meeting her […]
Pelvic Floor Balance for Pregnancy, Birth, and Postpartum
When most people think about the pelvic floor, they think about strengthening—doing Kegels and squeezing more. But the truth is, a healthy pelvic floor isn’t just about strength. It’s about balance. In this workout, we focus on restoring pelvic floor balance by offloading tight, overactive areas while strengthening underactive portions. This approach supports a more […]