Hey there!

I am officially over halfway done filming the 30+ workouts for our new Pelvic Floor Foundations Course. I was having some nagging pelvic floor discomfort in my right anterior pelvic floor (likely my obturator internus, OI), and maybe some proximal hamstring tendinopathy (PHT), but after filming half the workouts, my pelvic floor is feeling really good! So, I am excited to share these new workouts with you all. Here is an example of some of my new favorite exercises, plus there are a lot of new movements I have been experimenting with in the course (and will be added to our workout programs).

If you already have access to our Pelvic Floor Prep for Birth Course (it's included with a lot of our prenatal bundles), you will automatically get access to the new course when it launches on September 18.

Otherwise, you can grab it now for 50% off during our presale!

But, if you're still on the fence, sign up to get access to five free workouts from the course that will be launching on September 14 on our YouTube channel. You can join the waitlist below, and we'll send them directly to you as soon as they are released!

New on YouTube

This week on our YouTube channel, I share one of my recent strength and interval workouts that I have been doing on Mondays as a part of my 100-mile race training. I have been stacking my heavy lifts and hard running workouts back-to-back in the same training session to give myself more recovery days during the week.

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My strength workouts are from our Beyond Postpartum Women's Strength Programming. We are starting our next lifting cycle on Monday after a week of deload (recovery lifting). I hit lifetime PRs in both my squat and deadlift this past cycle, so I am excited to see what I can do after three more weeks of this training cycle.

In this week's workout video, I share my entire squat workout, including all of the accessory work I use to support my running. I also share how I got back into running after a ten-year hiatus, why I decided to start chasing ultras again, and what led me to sign up for my first 100-mile race. And here is my blog, where I break down my 100-miler training plan (and how I am training with four kids).​

You can watch a quick recap of my running story here:

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Birth Story of the Month

Every month, we share a new birth story on our podcast and YouTube channel. We now have 89+ birth stories that cover everything from unmedicated home births and hospital births to VBACs, planned Cesareans, unplanned Cesareans, inductions, epidurals, twins, and so much more. Every birth is different, and we hope these stories help you feel more prepared, supported, and confident as you prepare for your own birth.

This month, we sat down with one of our childbirth educators, Farrah, who is also a nurse and doula, to hear about her two very different birth experiences after years of infertility, PCOS, and thyroid issues.

Her first pregnancy was a surprise during COVID and ended with an OP baby after an extended labor, internal maneuvers, a deep second-degree tear, and postpartum bleeding related to an overfull bladder. Her second birth was the complete opposite: a rapid, intense labor that included Miles Circuit attempts, laboring in the shower, a 911 call, and an unexpected bathroom home birth on all fours before being transported by EMS.

Watch this month's birth story or browse all 89+ birth stories here!​

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Ready to Train With Us?

MamasteFit is one of the only fitness training facilities in the country that exclusively works with in-person prenatal and postnatal fitness clients—and also provides hands-on birth support. Our prenatal and postpartum fitness programs aren’t random “safe” modifications pulled from the internet; they’re designed specifically for this stage of life, tested and refined with our in-person clients, and approved by our in-house pelvic floor physical therapists.

Whether you're pregnant, newly postpartum, or years beyond birth, we have a program designed to support you.

Prenatal Fitness Programs:

Strength training and birth prep workouts that progress alongside your pregnancy. And unlike many pregnancy fitness subscriptions, both programs include lifetime access, so you can revisit the workouts during future pregnancies whenever you need them.

​Not sure if our workouts are right for you? Preview a free prenatal workout and experience our coaching style before joining.​

Postpartum Fitness Programs

​Our postpartum fitness programs were carefully designed alongside our in-person clients and pelvic floor physical therapists to create a smooth transition from healing and recovery back to exercise. Rather than leaving you wondering what to do after your six-week appointment, our programs guide you step-by-step from early rehabilitation through strength training, impact activities, and returning to the activities you love.

Want to see what our postpartum workouts are like before joining? Preview a free postpartum workout and experience how we help moms rebuild strength, confidence, and function after birth.​

Beyond Postpartum Strength and Running Program

And if you are beyond the first 6–9 months postpartum and ready to continue strength training with us, check out our Beyond Postpartum Strength Program.​

This is the exact strength program I personally use to stay strong in motherhood while continuing to support my pelvic floor and core. The program moves through 6–8 week training cycles with new workouts each phase. Every cycle focuses on a different training goal, including strength endurance, maximal strength, power, and stability so you can continue progressing long after the postpartum phase.

​Beyond Postpartum also includes optional running programs designed to pair with the strength training. Whether you're working toward your first 5K, returning to racing, building endurance, or training for longer distances, you'll have structured run programming that complements your lifting schedule.

Not sure if it's the right fit? Start with a free 7-day trial and explore the workouts, training app, and community before committing.