Advanced Core Workout: A 10-Minute Band & Weight Routine
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 […]
Postpartum Exercise: A Realistic Return-to-Fitness 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 Your Small Business & Reclaim Your Time
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 to automate your small business—the backend systems that quietly run in the background so there are […]
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 Exercises During Pregnancy for an Easier Birth
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—and that’s exactly what these pelvic floor exercises during pregnancy are designed to restore. In this workout, we focus on restoring pelvic floor balance by […]
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 […]