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!

7 Safety Tips for Bed Sharing

Safety

7 Safety Tips for Bed Sharing: Sleep is a crucial component of early postpartum (and beyond)!  It is a point of stress for many parents in trying to figure out how to support their child’s sleep health and their own, as well!  We can’t function as parents if we are not sleeping at night! The […]

Labor Position Breakdown: Lunges to Rotate Baby

Labor

There are SO many different labor positions that you can try during your birth!  The cool part about labor is that you tend to intuitively move in a way that OPENS your pelvis and helps your baby wiggle and rock through your pelvis WITHOUT even thinking about it! But, it can be helpful to know […]

Labor Position Breakdown: Squats to Help Baby Engage During Birth

Prolapse Labor Position

There are SO many different labor positions that you can try during your birth!  The cool part about labor is that you tend to intuitively move in a way that OPENS your pelvis and helps your baby wiggle and rock through your pelvis WITHOUT even thinking about it! But, it can be helpful to know […]

Prepare for Pushing: 3 Exercises to Make Pushing Easier

tug of war pushing Pushing Position

You can prepare for pushing with your prenatal workouts.  There are several movement patterns that can create more space in the bottom of the pelvis to make it easier for baby to be born!  If you incorporate those movement patterns into your prenatal workout routine, it can support your pushing prep!   You do not need […]

3 Exercises for an Easier Labor

Birth Labor Exercises

3 Exercises For An Easier Labor: You do not need to wait til labor to focus on opening the pelvis!  We can prepare to open the pelvis during pregnancy with our prenatal workouts! Throughout pregnancy, we can focus on ensuring we have the movement capability to open each pelvic level: the inlet, the midpelvis, and the […]

Pelvic Stability Workout: 3 Exercises to Stay Pain-Free

Glutes Pelvic

You do NOT need to be in pain during pregnancy or into the postpartum period.  You may have heard that the only way to resolve pelvic girdle pain (pain in the front or the back of the pelvis) is to give birth.  But this could NOT be further from the truth.  There is a LOT […]

Grow Your Glutes: Our Top 4 Tips

Glutes Pelvic

Our top tip to GROW your glutes for better function (aka less pain) and perform is to Find internal rotation with single-leg movements

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Created by Gina Conley, Master's in Exercise Science, and Roxanne Albert, Certified Nurse Midwife.