A 20-Minute Hip Strengthening Workout for Stronger Glutes & a Healthier Pelvic Floor
If you’ve ever been told to “just do Kegels” for pelvic floor health, it might be time to rethink that advice. The truth?A strong, functional pelvic floor depends on so much more than isolated contractions—it relies heavily on your hips. In this 20-minute hip strengthening workout, we’re moving your body through eight essential hip positions […]
Hip Strengthening Exercises: 8 Movements That Matter
Table of Contents The hips play a large role in the transfer of force from the lower to upper body and are critical for pelvic stability and overall comfort. If you want to lift heavy, run without pain, and live a full and active life, understanding how to properly strengthen your hips is key. There […]
Sally’s Birth Story: From Unexpected Breech to VBAC Success
Discover a powerful story of resilience and transformation as Sally recounts her journey from an unexpected breech birth in her first pregnancy to achieving a triumphant VBAC in her second. Gain valuable insights and advice on finding supportive providers, preparing for VBAC, and embracing the unique path of each birth experience.
Pelvic Floor Stretches: Release & Strengthen All 4 Quadrants
Table of Contents When most people think about pelvic floor health, they think about two things: Kegels and deep squats. But the pelvic floor is far more complex than simply squeezing or stretching it. In fact, relying on only a few common pelvic floor stretches and movements can actually leave parts of your pelvic floor […]
A Smarter Approach to Pelvic Floor Training: Mobility and Strength for Every Quadrant
When most people think about pelvic floor exercises, two movements usually come to mind: Kegels and deep squats. While those exercises can be helpful, they only address a small part of what your pelvic floor actually needs. Your pelvic floor is not a single muscle—it’s a dynamic group of muscles that respond to movement, hip […]
Postpartum Recovery Tips: Roxanne’s First Month with Baby #4
Table of Contents The first few weeks after having a baby can look drastically different from one postpartum experience to the next. In this episode of the MamasteFit Podcast, Roxanne shares what the first five weeks postpartum have been like after welcoming her fourth baby, Harvey — along with the postpartum recovery tips that made […]
Core Workout with Dumbbells: An Advanced Band Routine
If you’re ready to challenge your core beyond basic dead bugs and planks, this advanced core workout with dumbbells is for you. Today’s session layers resistance bands, dumbbells, and strategic positioning to create deep core activation, inner thigh engagement, and powerful glute integration. This is not just an ab workout — it’s a full trunk […]
Roxanne’s Home Birth Story with Bonus Baby Harvey
There’s something uniquely poetic about a “bonus baby.” The one you didn’t plan. The one you thought closed a chapter — and then gently (or not so gently) re-opened it. On this episode of the MamasteFit Podcast, Roxanne shared the highly anticipated birth story of baby Harvey — her fourth baby, her surprise, her (maybe) […]
Birth Prep Exercises: Create Space in Every Pelvic Level
If you’re preparing your body for birth, one of the most powerful things you can focus on is creating space within the pelvis while maintaining strength and support. In this 30-minute birth prep workout I’ll walk you through a strategic combination of birth prep exercises—mobility and strength moves—designed to: Open the top, middle, and bottom […]
