TRAINING FOR TWO

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Author: Gina Conley, MS

Hey! I’m Gina. I am the head coach for fitness programming at MamasteFit with my masters in exercise science. I’m also a birth doula and have supported over 200 births!

20 Minute No Jumping Cardio Prenatal Workout

There are numerous benefits to exercising throughout your pregnancy–to include cardio activities!  Aerobic training can decrease your risk of developing preeclampsia, gestational hypertension, and gestational diabetes by almost 30-40%–this is huge!  However, you may find that higher-impact cardio activities like running or jumping do not feel as comfortable as you progress into your second or […]

Pelvic Pain Relief Tips: Pain is NOT a Requirement of Pregnancy

Pelvic pain is a common complaint during pregnancy, but it doesn’t have to be something you just endure until you give birth. In this blog post, we’ll delve into the causes, types, and potential solutions for pelvic pain during pregnancy.  Pain is NOT a requirement of pregnancy–and the only solution to pain relief is not […]

Myofascial Slings: Stabilize the Pelvis and Strengthen the Core

Pelvic pain during pregnancy is a common but often misunderstood issue. One effective way to manage and alleviate this pain is by understanding and engaging the myofascial slings. These are networks of muscles and connective tissues that work together to stabilize and move the body. In this blog post, we’ll explore the different myofascial slings […]

Red Raspberry Leaf Tea: Natural Induction Method

Red Raspberry Leaf Tea

If you’re nearing the end of your pregnancy or the final trimester, you may be thinking about incorporating some natural induction methods.  These methods could include eating dates, evening primose rose oil, or eating all the pineapple in hopes of meeting your baby sooner rather than later.  However, research is mixed on whether or not […]

The Importance of Prenatal Oral Health: Insights from Dr. Lejla Streets

In a recent podcast episode, we interviewed Dr. Lejla Streets from Smiles in the Pines in Southern Pines, North Carolina. Dr. Streets shares about the critical topic of prenatal oral health, a subject that many pregnant individuals may not realize impacts both their own health and the health of their baby.  In this blog post, […]

My Personal Journey with Thyroid Health: Navigating Fertility, Pregnancy, and Postpartum

Cesarean Birth Milk

Thyroid health is a critical aspect of a woman’s overall well-being, particularly when it comes to fertility, pregnancy, and the postpartum period. As a perinatal fitness trainer and birth doula, and currently pregnant with my fourth child, I have firsthand experience in understanding and managing thyroid health. This journey has shaped my approach to pregnancy […]

Thyroid During Pregnancy: Fertility, Birth & Postpartum

In my journey, I’ve dealt with hypothyroidism, or an underactive thyroid–and you’d be surprised how impactful your thyroid is on your fertility, pregnancy, and more!  Your thyroid during pregnancy can also impact your baby’s development–so it’s a big deal!  In my own experience, I had an uncomplicated first pregnancy–but then suffered from recurrent miscarriages between […]

Relax Your Pelvic Floor for Birth: Our Top Tips for Release

The pelvic floor is a big focus when it comes to birth preparation!  If you’re like me, you didn’t even know what a pelvic floor really was until you were pregnant… and suddenly you needed to figure out what you were supposed to do with it for birth.  You may be curious if you are […]