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.
My Go-To Exercises for Prolapse
Hi, I’m Gina—a perinatal fitness trainer, marathon runner, weightlifter, and mom of four. I was diagnosed with prolapse in 2017, and if you’ve received that same diagnosis, you might be feeling terrified, overwhelmed, or even betrayed by your body. I get it—I’ve been there too. But here’s the thing: I’ve carried and birthed four children, […]
Understanding Pelvic Organ Prolapse: You’re Not Broken, and You’re Not Alone
Pelvic organ prolapse is a diagnosis that often brings fear, confusion, and a lot of misinformation. Many people hear the term and instantly imagine the worst: organs literally falling out of their body, a life of physical limitations, or the end of an active lifestyle. But we’re here to say—take a deep breath—it’s not as […]
Best Prolapse Relief Exercises for Moms | Rest to Rebuild
Prolapse is a scary diagnosis! If your provider or physical therapist casually mentioned you have pelvic organ prolapse, you likely didn’t receive much guidance on what to do with this new information. Or maybe they told you that you’ll never lift weights or run again (yikes). Then maybe you did a google search and if […]
Birthing Positions for Pushing: Find What Works for You
When it comes to pushing during birth, one of the most common questions we hear is, “What’s the best birthing position?” The answer might surprise you—it’s whichever position feels best for you. In this episode of the MamasteFit Podcast, we’re diving deep into pushing positions: what’s most common, what’s often misunderstood, and how to find […]