Birth Ball Routine: Enhance Your Pelvic Mobility for an Easier Birth
When it comes to preparing your body for birth, movement is one of your most powerful tools. Using a birth ball (or stability ball) can help you stay strong, mobile, and comfortable throughout pregnancy while also supporting your baby’s position for birth. This workout focuses on mobilizing your hips, spine, and rib cage — key […]
Pushing Techniques That Open Your Pelvic Outlet
When it comes to birth preparation, understanding how to create space in your pelvis can make all the difference in how efficiently and comfortably your baby moves through the birth canal. Today, I want to focus on one key area — the pelvic outlet, or the bottom part of your pelvis — and share the […]
Wrist Pain During Pregnancy: 10-Minute Relief Routine
If you’ve been struggling with wrist pain during pregnancy—or while holding your baby, or from all the repetitive motions of motherhood—this quick 10-minute routine is for you. These exercises will help you mobilize and strengthen your wrists, so you can move comfortably and pain-free throughout your day. As a perinatal fitness trainer and birth doula […]
How to Open Your Pelvis for Birth: Movement Strategies for an Easier Labor
When we think about preparing for birth, one of the most powerful things we can do is learn how to create space in the pelvis. Contrary to popular belief, there isn’t one single movement that “opens” the pelvis. Instead, different movements help open different levels of the pelvis. By understanding how each part of the […]
Preparing for Birth: Physical, Mental, and Emotional Strategies
Birth preparation goes beyond packing your hospital bag or practicing breathing exercises. True preparation involves supporting your body, calming your mind, and creating an environment where you feel safe and empowered. In a recent MamasteFit Podcast episode, I sat down with Hayley Kava, pelvic floor physical therapist, to discuss how to prepare for birth in […]
Birth Ball Size Guide for Pregnancy and Labor
When it comes to preparing for pregnancy, labor, and postpartum recovery, one of the most versatile tools you can add to your toolkit is a birth ball. But the right birth ball size is one of the most common questions I hear as a perinatal fitness trainer and birth doula. Since the wrong size ball […]
Perineal Massage to Prevent Tearing: A PT’s Honest Take
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 […]
Tax Saving Tips for Small Business Owners Who Are Moms
Table of Contents 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 share tax saving tips for small business owners — and talk […]