Hey there! This past weekend was a busy one for us! We competed in our first speed puzzling competition, which was actually our state championship. We both competed in the solo puzzle and then completed a pairs puzzle together. For our pairs puzzle, we placed 14th, which was very exciting!

Now, we need to get back to our 18,000-piece puzzle that we paused for the summer.

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Another big win was that Roxanne upped her long run distance to 7 miles! I quickly abandoned her on our weekly long run... lol... but she managed to run 7 total miles without any pelvic floor issues! This is the furthest she has run since before she was pregnant with Harvey.

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How Did We Get Back to Running with Prolapse??

This is a big question we get a lot! We’ve even had people ask for a step-by-step approach because returning to exercise after birth is already daunting, and then you add a prolapse diagnosis.

You may have been told anything from absolutely nothing in regard to what to do (which may lead to a very scary Google search) to “you’ll never lift or run again, or else.”

In this prior podcast episode, we chat about returning to running with prolapse. And here is our blog with more of a step-by-step approach. I'll outline the highlights here in this email too!

Returning to Exercise with Prolapse

1. Early postpartum pelvic floor + core reconnection: We need to start with the basics. This could mean spending the first few days/weeks postpartum doing diaphragmatic breathing, gentle core exercises, and mobility just to simply reconnect. This can aid in early tissue healing and prep your body for more loading in a few weeks! P.S. Check out our FREE Early Postpartum Recovery Course for weekly “workouts” to support your initial recovery.
2. Progressive overload: The next step is to gradually load your tissues. We can start with mostly bodyweight exercises and explore how they feel in your body, then gradually add weights and more complexity. We use progressive overload in our Postpartum Return to Fitness Programs to gradually help you rebuild and reconnect after birth. Resistance training increases the density and thickness of our tissue = more resilient to pressure and supportive of your pelvic floor.
3. Pelvic floor asymmetry: Another key to supporting the pelvic floor is understanding the natural asymmetry that exists! Your pelvic floor and diaphragm work together to help manage pressure (aka help you with breathing). The diaphragm is not perfectly symmetrical (the right half is much larger), so if the two work together, it would make sense that the pelvic floor is also not perfectly symmetrical. When we take this asymmetry into consideration, it can help us better incorporate exercises that truly balance the pelvic floor to keep symptoms at bay. This is something we include in all of our fitness programs, but especially our Beyond Postpartum Women’s Strength Programming because of the increased weights and running volume!
4. Don’t be afraid to TRY! We need to try activities! We need to try to run or try to lift and see what happens. One run that causes symptoms or one heavy lift is not going to ruin your pelvic floor. I’d argue that living in fear of movement can cause more issues than simply TRYING it out!

A gradual return to exercise can build confidence without ignoring symptoms, especially when using symptom response to guide the next increase in running or lifting rather than treating one flare-up as a setback. It's hard to offer every single step in one email or one blog, but we do offer a step-by-step approach in our fitness programs!

Plus, we include a TON for the pelvic floor in our upcoming Pelvic Floor Foundations Workout Program. This program will include an educational portion AND 30+ pelvic floor specific workouts to support you and your pelvic floor in any phase of life. The course launches September 18th, but you can grab it for 50% off now during presale!​

So proud of Roxanne for running 7 miles on her long run this week! We had a ton of fun on our mini vacation with our families and are thankful to be able to share our journey with you all too!

Talk soon,

Gina

Stay Strong in Pregnancy and Motherhood!

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.

Prenatal Fitness Programs

Our prenatal programs were created to keep you strong and pain-free throughout pregnancy with specialty exercises to help you prepare for birth with pelvic opening, pelvic floor, and birth prep movements.

We offer two prenatal fitness options:

• Self-Paced Prenatal Strength Program
• Video-Based Prenatal Fitness Program

Both programs are synced to your week of pregnancy, so the workouts progress alongside your changing body from the first trimester through birth. Whether you're newly pregnant or approaching your due date, you'll have workouts designed specifically for your stage of 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.