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, […]
Birthing Ball Exercises: 10-Min 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—a sequence of birthing ball exercises designed to release and rebalance your pelvic floor. This flow is perfect for pregnancy, postpartum, or anytime you feel tightness or tension in your hips and […]
One Year Postpartum Hormones: 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. From shifting one year postpartum hormones to a return of my period, I wanted to share a […]
How I Support My Pelvic Floor at One Year Postpartum
Hi, I’m Gina — perinatal fitness trainer, birth doula, and mom of four! I’m currently about 13 months postpartum, and today I want to share how I’ve been supporting my pelvic floor health one year after giving birth. Many people focus on the pelvic floor during pregnancy or the early weeks postpartum (and we have […]
Breaking the Silence: My Journey Through Pregnancy Loss
October is Pregnancy and Infant Loss Awareness Month — a time to honor the babies who are no longer with us and the families who carry their memories every day. In this episode of The MamasteFit Podcast, I opened up about my own experiences with pregnancy loss — two back-to-back miscarriages that deeply shaped my […]