Hey there! This week's newsletter is all about birth preparation, including some physical preparation for your pelvic floor with some movements and preparing your environment (and team) for your birth.

First up, let's chat about your physical prep for birth. One of the key concepts that is foundational to MamasteFit's approach to birth preparation is there is no one movement that will open your entire pelvis, release tension in your pelvic floor, nor a singular movement required for your birth preparation. You need a variety of movements and positions, and the ability to CHANGE positions.

So, there is room for deep squats and wide-legged poses for birth prep, but you also need asymmetrical positions with both an open and a closed hip, plus a variety of spinal positions!

In this birth prep workout, I guide you through several types of movements you need to be able to release tension throughout your ENTIRE pelvic floor(as opposed to just the front of your pelvic floor, which is what all of those wide-legged positions are doing for you. So, good, but not all you need).

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And stay tuned, our new Pelvic Floor Foundations Course is in progress now! I've got about half of the workouts filmed and really excited how the course is progressing. I find I learn best by actually doing movements in my own body, and having a progressive program to follow as opposed to a list of exercises to try. In the 30+ workouts, I will explain the WHY behind our exercise selection and pairing, and I include a progression with each movement so you can continue to progress feeling great in your body!

There will also be an educational course will teach you how to approach supporting your pelvic floor with breath and movement throughout pregnancy, in preparation for birth, and in the postpartum. This course will expand on our current Pelvic Floor Prep for Birth Course with new concepts and 30+ pelvic floor workouts (current students in the PF Prep for Birth Course will automatically gain access to our new course).

You can grab it for 50% off during our presale, launching mid-September! Or bundle it with our Core, Pelvic Floor, and Pelvic Stability Program for 30 workouts NOW and save on an additional 30+ workouts in September!

Next up, preparing your environment for birth! If your birth plan is an unmedicated birth (we define this as giving birth without an epidural; you can define it however you want that feels best for you), then choosing your birth location and team is really important (and you can definitely give birth unmedicated in a hospital with an OBGYN)!

Some helpful tips are to:

• Choose a provider team you feel comfortable with and can trust. Your mental ease going into your labor will help you feel more confident in giving birth without an epidural. If you feel like you're going to need to fight for your birth, this is going to make it a lot harder to do.
• Do a labor unit tour to see what is available at your birth location, get a feel for the birth team at your birth location, and ask your questions on what to expect. I find birth locations that offer a variety of monitoring options, nitrous oxide, and include both midwives and OBGYNs tend to also be familiar with unmedicated birth. (This is not to say birth locations without those would not be supportive; hence doing a labor tour can be helpful to gauge the vibe.)
• Set the mood in your labor space; think dim lights (add some twinkly lights), music playing (bring a Bluetooth speaker), and bring something familiar if you are not birthing at home to help you feel more comfortable.
• Be familiar with labor comforts! Hip squeezes, shower and tub, TENS- there are so many options.

Head to our latest YouTube video of our podcast episode to drop your tips for an unmedicated birth! We share even more in the episode.

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Be sure to subscribe (for free) to our YouTube channel for weekly workouts and educational videos to support your pregnancy, birth, and beyond! This upcoming week, I'll be posting a few new workout demo videos for our upcoming Beyond Postpartum Training Cycle (such as my new foam roller mobility thanks to our new in-house mobility specialist, neuroscientist Dr. Bre).

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.