Hey there! This past weekend Roxanne and I ran a 10K race together, which is Roxanne's first postpartum running race! And she did it without having any prolapse symptoms!

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I promise she signed up on her own with absolutely no pressure or coercion from me whatsoever...

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If you've been around here for a while, you probably know that Roxanne and I both have prolapse. At one point, that diagnosis felt really scary. Like many of you, we were told that if we had prolapse, we might need to give up running, lifting heavy weights, or pursuing some of the activities we enjoyed most.

Thankfully, that advice wasn't true.

Roxanne actually dealt with more symptomatic prolapse after her first baby. She spent a lot of time in pelvic floor physical therapy and used a pessary to help support her pelvic floor. Over time, she found significant relief from her symptoms and was able to return to exercise comfortably.

With her second postpartum recovery and beyond, she didn't require the same level of support and was able to run symptom-free.

Fast forward to today. We have both had four babies, we both have prolapse, and we are both able to run, lift weights, and train without prolapse symptoms limiting us.

That doesn't mean the journey was simple. It doesn't mean we ignored our pelvic floors. And it definitely doesn't mean we just jumped right back into running after giving birth.

There was a lot of intentional work that helped us get where we are today.

This week's blog breaks down our overall approach to returning to running with prolapse. Fair warning, it's a little dense, but prolapse is a complex topic. In the article, I cover common prolapse myths, pressure management, pelvic balance, mobility, strength training, and how we actually progress someone back to running after birth.

New Blog: Can You Run With Prolapse? Our Return to Racing After Four Babies - MamasteFit​

New on YouTube

Over the past few weeks, I've also published several pelvic balance workouts on YouTube.

Pelvic balance is one of the key concepts we use when supporting a return to running and sport after birth, but honestly, it isn't just for postpartum moms. These exercises can be helpful for birth preparation, pelvic floor support, movement quality, and really anyone who has a pelvis and likes to move.

You can check out a few of the workouts below:

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Every Tuesday I publish a new workout on our YouTube channel, so be sure to subscribe if you haven't already.

My ultimate goal is to reach 100,000 subscribers so I can get one of those cool YouTube plaques. If each of you could tell ten of your closest friends, neighbors, coworkers, and random strangers to subscribe, my dreams may come true. It is completely free, after all.

​Subscribe on YouTube​

New Beyond Postpartum Cycle Starts Monday

One of the things I love about our approach is that pelvic balance isn't something we only use when symptoms show up. These concepts are incorporated throughout all of our programs, including our Prenatal Fitness Programs, Postpartum Fitness Programs, and Beyond Postpartum Programming.​

A brand-new Beyond Postpartum training cycle starts Monday.

This cycle will be a 5/3/1-inspired max strength cycle with a strong emphasis on full-body training to support running and overall athletic performance. Beyond Postpartum also includes three running programs, making it a great option if you're rebuilding your running fitness or training toward a future race goal.

If you're at least six months postpartum and ready for a more traditional strength training program that still places a big emphasis on pelvic health, Beyond Postpartum may be a great fit.

​Start your free 7-day trial​

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.

Here is a quick preview of the next cycle! The cycle will include a gym version and low equipment option.

​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.