Hi there,

This past week was a big one. I kicked off the first workshop of my book tour in Charlotte, and it was a sold-out session!

I’ll admit, I had some imposter syndrome leading up to it. I kept thinking no one would come in person and that I’d end up canceling all the workshops. But the room was full, and it was amazing to connect face-to-face with so many expecting parents. Some of the women were already following my prenatal workout programming online, and the extra in-person support made a huge difference. We were able to debunk fears, answer questions, and practice movement strategies together. Everyone left feeling more confident and less scared of moving their bodies during pregnancy and birth.

The very next day, Roxanne and I taught our monthly childbirth education course here in Aberdeen, which includes our functional birth prep movements plus so much more. One couple even traveled from the DC area to take our class! We spent time with them one-on-one, helping them feel confident about movement during pregnancy too. There is so much confusion and misinformation out there, but exercise is one of the best tools not just for a more comfortable pregnancy, but also to prepare your body for birth and postpartum recovery.

👉 And if you’re local (or want to travel), I’d love to see you this Saturday, October 4th, at MamasteFit in Aberdeen for my Pelvic Mechanics Workshop. This is the next stop of my book tour, and we’ll be diving deep into movement strategies for birth prep, labor, and diving deep into how we can use movement to support our clients. There are still a few spots left if you’d like to join us!

Pelvic Mechanics 101

One of my favorite things to teach is how your pelvis creates space during labor. Understanding these mechanics can take away so much of the mystery and help you feel prepared.

Here’s the big takeaway:
​There’s no one best birth position. Instead, your pelvis opens in different ways depending on how you move.

• Top of the pelvis (inlet): opens with knees wide. An arched spine creates space in the front of the inlet and makes external rotation easier. But a rounded spine also creates space in the back of the inlet.
• Middle of the pelvis (midpelvis): opens with asymmetry—one hip in, one hip out, or shifting side to side.
• Bottom of the pelvis (outlet): opens with knees in and ankles out, especially with a rounded spine.

Your pelvic floor also responds differently to these movements. Each quadrant stretches with different hip positions, which is why variety in movement matters so much during pregnancy and labor.

Watch this week’s YouTube video where I break down pelvic levels and how to create space:

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Prefer to read? Check out the full blog post: How to Open Your Pelvis for Birth​

Train for Birth With Us

If you want to practice these movements now (instead of trying to figure them out mid-contraction), join our October Birth Prep Workout Series starting October 6th.

Here’s what’s included:

• 24 total workouts (including 4 partner workouts) designed to create space in your pelvis and release your pelvic floor
• Two live community calls for support and Q&A
• Free access to our October webinar on labor positions and labor stalls

This series was such a hit last month—we had so much fun together that we’re making it a monthly event! And once you join, you’ll keep lifetime access to all the workouts.
👉 Join the Birth Prep Workout Series​

The Pelvic Floor: More Than Just Kegels

Your pelvic floor works right alongside your pelvis during birth—it lengthens and shifts depending on your hip and spine position. Think of it in four quadrants that each stretch differently:

• Front (anterior) portion: stretches with wide knees + an arched back.
• Back (posterior) portion: stretches with knees together + a rounded back.
• Right/left anterior quadrants: lengthen when the hip is more open (knee away from belly) with an arched back.
• Right/left posterior quadrants: lengthen when the hip is more closed (belly toward the thigh) with a rounded back.

This is why variety in movement during pregnancy and labor matters so much. By practicing these positions now, you’re essentially training your pelvic floor for the big day—making it easier to release tension and create space when it counts.

Want a refresher on this concept? Read our “Beyond Kegels” blog​

And our newly updated Birth Prep circuit includes exercises that target both the anterior AND posterior pelvic floor! This birth prep circuit is the warm up for our prenatal fitness programs and birth prep series!​

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​Grab the free PDF guide​

On the Podcast

This week, I chatted with Deb from Prenatal Yoga Center about how yoga can support your birth prep (and we busted some common myths about movement in pregnancy).

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Two weeks ago, we also had pelvic floor PT Hayley Kava on the show—another great listen if you want to dive even deeper into pelvic floor function and prep.

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Stay Strong in Pregnancy and Beyond

At MamasteFit, we specialize in prenatal and postnatal fitness that’s backed by both research and real in-person experience. Every program we offer has been tested with our own clients, refined with feedback, and approved by pelvic floor physical therapists.

Our prenatal programs are designed to keep you strong and pain-free throughout pregnancy while also preparing your body for birth with pelvic opening, pelvic floor, and birth prep movements.

Our postpartum programs support a smooth transition from early rehab and recovery back into full fitness. Many pelvic floor PTs even recommend our programs because they integrate seamlessly with one-on-one physical therapy.

If you’ve been looking for guidance that goes beyond random “safe” modifications, our programs are here to help you feel strong, confident, and supported every step of the way.