Empower Your Push: Two Techniques for Easier Labor
When it comes to pushing during labor, every little bit of extra space in the pelvis can make a big difference. As your baby navigates through the birth canal, they need to rotate under the pubic arch to be born. Strong uterine contractions can help move them along, but there’s an easier, gentler option, too—manually […]
Managing Pelvic Organ Prolapse: My Workout Strategy to Keep Lifting and Running
When I was first diagnosed with pelvic organ prolapse (POP), I felt overwhelmed. Was I done lifting? Would I never run again? Was my body falling apart—literally? If you’ve been told that your active lifestyle is over, or that you should never lift more than 10 lbs (which your baby likely already weighs), I want […]
6 Exercises to Help Baby Drop Into Position for Birth
As you approach the final weeks of pregnancy, you might be wondering if there are exercises to help baby drop and get into an optimal position for birth. While it’s important to know that engagement—when your baby’s head enters your pelvis—doesn’t necessarily mean labor will start right away, supporting your baby’s position can make the […]
Why Your Prenatal Vitamin Matters More Than You Think: A Conversation with Needed Co-Founder Ryan Woodbury
When it comes to pregnancy, nutrition is one of the most critical pieces of the puzzle—not just for your growing baby, but for your own health and well-being. On this episode of the MamasteFit Podcast, I had the privilege of sitting down with Ryan Woodbury, co-founder of Needed, to talk about why the standard prenatal […]
Top Exercises to Strengthen Your Pelvic Floor (Without Just Doing Kegels)
How Your Pelvic Floor Actually Works If you’ve been told that squeezing your pelvic floor over and over (aka doing Kegels) is the only way to train your core in pregnancy or postpartum… this post is for you. Because here’s the truth: the pelvic floor is part of your deep core system, and it needs […]
Postpartum Period: Must Haves
Welcome back… to a postpartum period.Cue the sad music—because the next time I won’t have a period again will probably be menopause. And that’s a whole other emotional rollercoaster: no more pregnancies, no more newborn days. Part of me is deeply mourning that chapter closing. But part of me is also loving this new season […]
Power Stalls in Labor: What They Are & How to Fix Them
Welcome back to the MamasteFit blog! In today’s post, we’re diving into a key concept from our podcast mini-series on labor stalls. We’ve already covered the “passenger” (baby’s position) and “passage” (pelvis and soft tissue), but now we’re focusing on power stalls in labor—a common and often misunderstood cause of slow or paused labor. Power […]
Is Your Pelvis Too Small for Birth? Exercises to Create Space for a Safe Delivery!
If you’ve ever wondered, “Is my pelvis too small for birth?” or worried that your baby might be too big to fit through your pelvis, you’re not alone. This is a common concern among many expecting parents—especially if they’ve heard anecdotal stories or have had certain comments from care providers. But here’s the truth: in […]
What to Do When Labor Stalls: Understanding Baby Position, Pelvis Dynamics, and Practical Solutions
Labor doesn’t always follow a predictable, linear path. It can ebb and flow—speeding up, slowing down, or even pausing temporarily. While this can be normal, it often raises questions and concerns, especially if labor seems to stall. In Episode 122 of the MamasteFit Podcast, Roxanne and I dive deep into the reasons behind labor stalls, […]
Late Labor Stalls: How to Get Labor Progressing Again
You’re in the thick of labor—eight centimeters dilated or maybe even pushing—and then…nothing. Progress halts, contractions slow, and you find yourself in what we call a late labor stall. If you’re wondering what’s happening and, more importantly, what you can do about it, you’re in the right place. Late labor stalls can be frustrating and […]
Best Stroller for Multiple Kids? Austlen Entourage 2.0 Review | Mom of 4 Tested
Welcome to the MamasteFit Blog! As a mom of four, it feels like I’ve tested just about every stroller on the market—seriously. With four kids in tow, I need something durable, functional, and versatile. After trying them all, the Austlen Entourage 2.0 is hands-down the best stroller I’ve ever used. I only wish I had […]
Pelvic Stability Workout: Upper Body Movements That Relieve Pelvic Pain
If you’ve been struggling with pelvic girdle pain—whether in the front or back of your pelvis—and feel intimidated by traditional pelvic stability exercises like lunges or heavy glute work, this workout is designed just for you. At MamasteFit, we understand that pain and discomfort can make certain movements feel out of reach, especially during pregnancy […]