Should You Do Perineal Massage During Pregnancy? Insights from PT Hayley Kava
One of the most common concerns many pregnant people have is tearing during birth. The thought of pushing a baby out and then potentially needing stitches—especially without an epidural—can bring up a lot of anxiety. A popular question we hear is: Should I be doing perineal massage to prevent tearing? In a recent MamasteFit Podcast […]
Birth Prep to Reduce Your Risk of Tearing
Bringing your baby into the world is one of the most transformative experiences you’ll ever have. While every birth unfolds differently, many expecting parents share one common concern: the risk of tearing during delivery. The good news? There are effective strategies you can begin practicing now to help release pelvic floor tension, prepare your body […]
Life-Changing Concept for Pregnancy and Postpartum Pain Relief
Learn the life-changing concept of body asymmetry to relieve tailbone, pelvic, and back pain in pregnancy and postpartum.
Newly Updated Birth Prep Circuit: Release Tension and Prepare Your Pelvis for Birth
If you’re looking to elevate your birth prep routine, the MamasteFit Birth Prep Circuit is the perfect way to get started. I’ve recently updated this circuit to include new movements that specifically target the right anterior pelvic floor—an area that often holds extra tension during pregnancy. These changes are designed to help release that tension, […]
Beyond Kegels: Training All Four Quadrants of the Pelvic Floor in Pregnancy & Postpartum
If you’ve ever been told to “just do Kegels,” you’re not alone—but that advice is incomplete. Kegels train only a single action (squeeze), while a healthy pelvic floor needs to lengthen, yield, and lift through different hip and spine positions, and it needs to do that dynamically as you move, lift, walk, and—eventually—give birth. Your […]
How Moms Can Keep More Money in Their Pockets: Tax Tips with CPA Kimberly Tara
Running a business as a mom is about more than just making money — it’s about creating the life you want for your family. On this week’s episode of the MamasteFit Podcast, I sat down with my CPA, Kimberly Tara, to talk about how moms can keep more of their hard-earned money, create businesses that […]
Myofascial Release for Pelvic Floor Tension: 3 Techniques
As a perinatal fitness trainer, birth doula, and mom of four, I’ve learned firsthand how much tension we can unknowingly hold in our pelvic floor. Whether you’re pregnant, postpartum, or simply noticing discomfort, pelvic floor myofascial release can be a powerful way to relieve tightness, improve mobility, and restore balance. In this blog, I’ll walk […]
Pregnancy Exercises: Birth Prep Pelvic Floor Circuit
Discover the updated MamasteFit Birth Prep Circuit now featuring a Right Anterior Pelvic Floor release! Our labor prep routine blends inversions, back and hip mobility, lat and hip flexor releases, and targeted hip shifts to enhance pelvic movement and support baby’s positioning—without forcing anything.
Chiropractic Care During Pregnancy: Myths & Benefits
Chiropractic care often sparks strong opinions—some swear by it, while others dismiss it as pseudoscience. In reality, the truth lies somewhere in between, and for many, chiropractic care during pregnancy and postpartum can play an important role in overall wellness. Recently on the MamasteFit Podcast, Roxanne and I sat down with Dr. Savannah Gardner, a […]
Can You Lift Weights with Pelvic Organ Prolapse?
Hey, I’m Gina—mom of four, perinatal fitness trainer, and someone who personally lives with pelvic organ prolapse. And yes, I still lift heavy weights. If you’ve been told after a prolapse diagnosis that you should never lift heavy again, avoid deep squats, or give up certain exercises altogether, I want you to know that it […]
Postpartum Glute Exercises to Fix Pancake Butt
Hi, I’m Gina — a perinatal fitness trainer and mom of four — and if you’ve ever looked in the mirror postpartum and thought, “Where did my booty go?”, you’re not alone. That flattened “pancake butt” look is incredibly common after pregnancy, but here’s the good news: your glutes are still there, and we can […]
6 Unique Birth Preparation Exercises You Haven’t Tried
Preparing for birth doesn’t have to mean endless squats and Kegels. In fact, some of the most effective birth prep movements might be the ones you’ve never heard of. These unconventional exercises focus on opening your pelvis, improving mobility, and helping your baby find an optimal position—while also releasing tension in your pelvic floor. Whether you’re in your second trimester or days away from labor, these unique moves can help make your delivery smoother and more comfortable.