Pushing Prep Workout: Creating Space in the Pelvis to Prepare for Birth
Preparing your body for pushing during labor is about so much more than just “bearing down.” It’s about learning how to create space in the pelvis, balance the pelvic floor, and coordinate breath with muscle engagement so your body can work with your baby, not against them. In this Pushing Prep Workout, we focus on […]
Creating Space in the Pelvic Outlet: Tips for Pushing
When most people think about pushing during labor, they picture one cue: knees in, ankles out. And while that internal rotation does help create space in the pelvic outlet, it’s only one small piece of what actually supports effective pushing. In reality, pushing is a whole-body, soft-tissue, pressure-management process—not just a hip position. In this […]
Pelvic Mechanics: Why Every Birth Professional Should Understand How the Pelvis Really Works
As birth workers, we spend so much time supporting clients through the most transformative experience of their lives. But one of the most powerful tools we have for improving pregnancy comfort, optimizing labor progress, and supporting safer birth outcomes is one that many of us were never taught in school: Pelvic mechanics. How the pelvis […]
Balancing Asymmetry: A Full Body Workout for Pregnancy and Postpartum
Most of us never think about the subtle asymmetries that exist within our bodies—how we stand, how we walk, or which leg carries more of our weight. Yet these patterns quietly influence how our hips move, how our pelvic floor functions, and even how comfortable we feel during pregnancy and postpartum recovery. In this full-body […]
Third Trimester Lower Body Mobility Flow: Release, Relax, and Prepare for Birth
As you move deeper into your third trimester, your body is working harder than ever. Your hips are shifting, your pelvis is softening, and your center of gravity is changing day by day. All of this transformation can leave your lower body feeling tight or tense—especially in the hips, glutes, and pelvic floor. Today’s mobility […]
3 Workout Strategies to Enhance Pelvic Floor Function and Pelvic Mobility During Pregnancy
Supporting your pelvic floor isn’t just about doing Kegels or squeezing the right muscles. A truly functional pelvic floor is deeply connected to how your pelvis moves, how your hips rotate, and how well you can shift weight from side to side. As your body changes through pregnancy—and later birth and postpartum—your pelvic mobility becomes […]
How to Workout with Your Kids: A Realistic Approach to Fitness for Moms
As a perinatal fitness trainer, birth doula, and mom of four, one of the most common questions I get is: “How do you find time to work out with kids around?”The truth? You don’t find it—you create it, right in the middle of the beautiful chaos. At MamasteFit, our philosophy is simple: your kids shouldn’t […]
Prenatal Full Body Workout: 22 Minutes of Unconventional Core Training
If you’ve ever felt unsure about how to safely strengthen your core during pregnancy or early postpartum, you’re not alone. Traditional core workouts—heavy sit-up variations, twisting crunches, long planks—often don’t feel great as your body is changing. But here’s the good news: your “core” is so much more than your abs, and you can absolutely […]
The Final Stretch: Navigating the Third Trimester & Preparing for a Home Birth — Insights from Roxanne’s Journey
In our recent MamasteFit Podcast episode, Roxanne and I sat down to talk through what her transition into the third trimester has looked like, how she’s balancing life, and why she’s preparing for a home birth this time around. Roxanne shares her experiences and challenges during her second trimester, including juggling midwifery school, work, and […]
Pelvic Floor Birth Prep: How to Support, Strengthen, and Relax for Pregnancy and Postpartum
When it comes to preparing for birth, few topics stir up as much confusion—and curiosity—as the pelvic floor. Many of us don’t even realize we have one until pregnancy brings it front and center. But understanding how this intricate group of muscles functions can make a world of difference in your comfort, your birth experience, […]
10 Minute Mobility Flow – Birth Ball Pelvic Floor Release
Hi, I’m Gina—perinatal fitness trainer, birth doula, and founder of MamasteFit. Today, I want to guide you through a gentle and effective mobility flow designed to release and rebalance your pelvic floor using a birth ball. This flow is perfect for pregnancy, postpartum, or anytime you feel tightness or tension in your hips and pelvic […]
One Year Postpartum: Finding Strength in the Chaos
I can hardly believe I’m already over a year postpartum — technically 14 months, but who’s counting anymore? This past year has been full of movement, exhaustion, joy, and the constant reminder that healing after birth isn’t linear. I wanted to share a real look into where I’m at right now — my fitness journey, […]