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!

Tearing: Reducing The Risk

Tearing Fetal Ejection Reflex

Vaginal tearing is a common occurrence for women during vaginal delivery. Most of us would like to avoid tearing during delivery, but in some instances, this may be unavoidable. Is there anything we can do to reduce our risk of tearing during vaginal delivery? What if we have had tears in previous deliveries, are we […]

Breech Presentation: Possible Causes and Solutions

Breech Presentation

There are several speculations on what may cause breech presentation, or when baby is head up.  This presentation tends to result in a scheduled cesarean, so many of us may be looking for solutions toward the end of our pregnancies when we discover the baby is breech.  But can you do anything prior to the […]

Postpartum: Return to Fitness

Postpartum Pelvic

When should you return to fitness in the postpartum, and what considerations should you have when approaching fitness after childbirth? When returning to fitness in the postpartum, you will need to consider the type of delivery that you had. Did you have a vaginal birth or cesarean birth? Did you have any vaginal tearing? How […]

Labor: Conditioned Relaxation Response

Subchorionic Hemorrhage Breathing Labor Homebirth

A conditioned response for labor is a learned physiological response to a previously neutral stimulus. For example, in Pavlov’s dog experiment, he rung a bell whenever he fed a dog and eventually when the dog hears a bell being rung, he begins to drool having learned to associate the stimulus of the bell ringing with […]

SI Joint Discomfort and Pain During Pregnancy

SI Joint Pelvic Girdle Pain

What can you do if you have SI Joint pain? Discomfort in the back of the pelvis could be your sacroiliac joint (SI Joint) and tends to be more to one side than the other.  It can feel like deep, glute pain more towards one side.  And tends to increase with single leg movements, walking, […]

Baby Tuck Chin During Labor: Why It Matters & How to Help

Birth Story Newborn Precipitous Labor

First, why does it matter how your baby is positioned during labor? A baby with a flexed head, or tucking their chin towards their chest, presents a smaller diameter of their head to the cervix and pelvic openings. The head seems to mold better. And there is less resistance with a flexed head during the […]

Helpful Cues for Pushing

Helpful Neutral Spine

What are helpful cues when it comes to pushing? Our pushing cues are: Knees In, Ankles Out (Internal Rotation of the Femur) Allow for Space for the Sacrum to Move (Get off your back) Neutral Spine with Lat Engagement Belly Breath to the Baby Panting These cues tend to be the opposite of what you […]

The Pelvis: Muscles that Support the Lower Body

Prenatal Gestational Diabetes

The Muscles that Support the Pelvis What if I told you that you could exercise to prepare your body for labor, and that helping your baby find an optimal position for birth begins during pregnancy?  If we understand what muscles support the pelvis and influence it’s movement, we can ensure that we focus our fitness […]