TRAINING FOR TWO

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Author: Gina Conley, MS

Hey! I’m Gina. I am the head coach for fitness programming at MamasteFit with my masters in exercise science. I’m also a birth doula and have supported over 200 births!

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 Labor: 3 Levels, 3 Strategies

Table of Contents When we think about preparing for birth, one of the most powerful things we can do is learn how to open the pelvis for labor by creating space at each of its levels. Contrary to popular belief, there isn’t one single movement that “opens” the pelvis. Instead, different movements help open different […]

How to Prepare for Birth: Body, Mind, and Environment

Table of Contents 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 […]

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 […]

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 […]

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 […]