Hey there! Last week on the MamasteFit Instagram, we shared a ton of tips on pushing from our experience as a doula and midwife team. There is so much nuance to pushing, and there is no one “right” way to approach it. Let’s break down some of the most common recommendations for pushing, and why they may or may not be the best approach for you or your clients. 1) Is KICO (Knees In, Ankles Out with Internal Rotation) the BEST pushing position? The best pushing position is the one you choose....
7 days ago • 5 min read
Hey there! If you’ve been working out consistently, doing your squats, deadlifts, and glute bridges… but still dealing with hip tightness, pelvic discomfort, or just feeling like your strength isn’t translating into real life, you’re not alone. And it’s probably not a strength issue. It’s a variety movement issue. Most workout programs focus heavily on hip extension in the sagittal plane with forward and backward movement pattern where you’re driving through your glutes. And while that is...
14 days ago • 4 min read
Thank you to everyone who supported our Parkinson’s Foundation fundraiser. Together we raised over $800 through the raffle, and we donated all of it to the Parkinson’s Foundation and covered the transaction fees ourselves. This cause is especially meaningful to us because of our long relationship with our in-house neuro PT, Dr. Laura Beck, who specializes in Parkinson’s care. Raffle Winners 1–1 Session with Hayley: Jacqueline 1–1 Session with Roxanne: Jessica 1–1 Session with Gina: Kayla...
15 days ago • 3 min read
Hey there! In this week’s newsletter, we’re breaking down exercises you can use to stretch and strengthen your pelvic floor without relying on deep squats or Kegels. We recently shared a five-part series about this on Instagram, but let’s go a little deeper here. 1) The Pelvic Floor Has Four Quadrants There is no single stretch or strengthening exercise that targets the entire pelvic floor. The pelvic floor attaches to the pelvis, and since the pelvis can move, changes in pelvic position also...
20 days ago • 4 min read
Hey there! This week’s newsletter is all about early postpartum recovery and what you can do in the first month or so after birth to support your long term healing. First, our healing timelines after birth follow some common tissue healing patterns, BUT there is also a lot of variation depending on your pregnancy, birth, and even the support you have postpartum. Roxanne shares about her first month postpartum and how different it was from her previous three postpartum periods. This was the...
26 days ago • 5 min read
Hey there! The Princess Half Marathon Weekend is officially complete, and I had the honor of running once again with a charity bib for the Parkinson’s Foundation. Before I share the race recap, I want to remind you that our fundraiser is still open, and we’ll be selecting raffle winners on Friday, March 13th. When you donate, you’re entered to win a free MamasteFit fitness program (prenatal, postpartum, or a year of Beyond Postpartum), a 1-1 session with Roxanne or me, an in-person...
29 days ago • 3 min read
Hey there! We are just over a week away from our next in person Pelvic Mechanics Workshop in Concord, NC near Charlotte, and I would love to see you there. Our one day workshop has been attended by midwives, doulas, physical therapists, massage therapists, fitness trainers, and even knowledge seeking pregnant students who simply want to better understand their own bodies. If you have been wanting to dive deeper into how the pelvis actually moves and what we can do prenatally to support pelvic...
about 1 month ago • 1 min read
Hey there! Roxanne is officially six weeks postpartum. Baby Harvey is definitely giving me baby fever lol… but he is the last MamasteFit baby. We promise. Maybe... She is starting to emerge from her postpartum bubble and rejoin the world again, so it felt like the perfect time to share her birth story. You can watch Roxanne share Harvey’s birth story on YouTube here or listen to the full podcast episode here. From Roxanne:"Thank you everyone for following on my pregnancy journey with Harvey...
about 1 month ago • 4 min read
Hey there! We are just two weeks out from our Pelvic Mechanics Workshop in Concord, NC on March 7, and I am so excited to bring this training to the Charlotte area. If you read our recent birth prep blog, we talked about creating space in the pelvis, understanding how different parts of the pelvis move, and why mobility and positioning matter long before labor even begins. Those same core concepts are exactly what we will be covering in depth during this workshop. We will break down: How the...
about 1 month ago • 3 min read