TRAINING FOR TWO

Move Confidently in Pregnancy!

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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!

Epidural Labor Positions: How Can You Still Labor with an Epidural??

Baby's Position

You may think that you are stuck on your back if you decide to get an epidural–but this couldn’t be further from the truth!  You can absolutely still change positions, and even try more upright positions like the squat or lunge, with an epidural. In this blog, we will be breaking down several upright laboring […]

Maximize Your Time: A 10-Minute Glute Workout for Busy Schedules

Labor

Your glutes play a LARGE role in your daily function, including how well your pelvic floor can work!  However, many of our fitness programs focus on only one part of the range of motion of the glute: the external rotation and hip extension.  If you also include internal hip rotation with hip flexion, you can […]

Pushing: What to Expect for Birth!

Pushing is one of those things about birth that can feel really overwhelming!  Most of us haven’t pushed a baby out of our body before, so it can feel very unknown on what to expect.  But, the good news is there are some strategies you can use to feel more confident about pushing!  In this […]

The Ultimate 5-Minute Pelvic Floor Mobility Workout for Busy Moms

The pelvic floor does NOT push your baby out!  The uterus does–the pelvic floor just needs to move out of the way!  During pregnancy, skip the kegels, and rather focus on learning how to RELEASE tension in the pelvic floor. Common exercises for pelvic floor release typically include deep squats and butterfly poses–exercises primarily focused […]

12-Minute Birth Prep Routine: Engage Your Baby for a Smooth Labor

Stages of Labor

You can prepare for birth by including exercises in your prenatal routine that prepare you to open each pelvic level!  The pelvis has three main levels: The Inlet: The top of the pelvis where your baby will enter or engage during pregnancy or labor The Midpelvis: the middle of the pelvis where your baby will […]

Enhance Your Pregnancy Workout with this 8-Minute Pushing Prep Routine

Labor

You can prepare for birth by including exercises in your prenatal routine that prepare you to open each pelvic level!  The pelvis has three main levels: The Inlet: The top of the pelvis where your baby will enter or engage during pregnancy or labor The Midpelvis: the middle of the pelvis where your baby will […]

What is the Best Posture for Optimal Positioning for Your Baby??

You may have come across that there is one perfect position you should sit, stand, and exist in throughout your pregnancy to support optimal fetal positioning–which means the “best” position for your baby for birth.  Usually, this position is a neutral spine position with little wiggle room for movement.   However, this concept that a neutral […]

Morning Sickness Relief Tips!

Yoga Nidra During Pregnancy

Welcome to your first trimester–and if you’re like me, you have morning sickness… which is not just in the morning, but rather ALL DAY LONG.  Yay!  Pregnancy is so magical… After four pregnancies, you would think I would finally crack the code on how to overcome morning sickness other than just make it to your […]