Hey there! Today is the day! It’s the final day of swim team tryout week, and we have been working all summer toward this day. I’m not sure how many spots are available on the team, but both my son and Roxanne’s daughter (who is also trying out) are looking good! So, we will see!

I feel really anxious about it, but we’ve done everything we could this summer to prepare. Now it’s just up to the coaches, so fingers crossed! Send your good vibes our way!

I’ll keep you updated on how it goes!

100 Miler Training Update: Does Everything Need to Be Fixed?

I have been dealing with some hamstring attachment discomfort for the past few months. Maybe it’s an overactive right anterior pelvic floor and obturator internus, maybe it’s a hamstring attachment strain from a workout a few months ago, or maybe it’s a little bit of both. At this point, it’s probably some combination of things that just need some time and attention.

I don’t feel pain, and it hasn’t prevented me from running, but it’s been this lingering, annoying discomfort that I don’t feel on my left side at all.

I’ve been working with a number of specialists to try to figure out what is going on, and ultimately, I’ve concluded that my hamstring just needs some time to recover. Everything I’ve been doing workout-wise is not making it worse. It does feel better each day, but it’s still lingering, so I’m just gonna keep at it and give it some time.

A big focus of mine over the past few months has been myofascial release. I’ve mainly been working on manual releases with each professional since I have a good handle on what exercises I can be doing, but I need some help getting a deep enough release in certain areas, especially my glutes and, surprisingly, my shoulders.

My rib cage mobility has definitely become limited, and every time I have a shoulder release, my hamstring and pelvic floor feel a LOT better. It’s been really interesting to explore how tension in one area of my body can impact movement somewhere that seems completely unrelated.

I’ve learned a ton of different myofascial release techniques throughout this process, and they’ve been really helpful in my recovery. I put together a myofascial release workout on YouTube with some of the techniques I’ve been using, so if you’ve been feeling tight or just want to add some recovery work into your training, you can try it out! I learned these techniques from our new in-house myofunctional therapist, Dr. Bre!​

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And this is also a big reason why our new Pelvic Floor Foundations Course doesn’t only focus on the pelvis! I include thoracic mobility and upper body focused workouts in the program because sometimes focusing OUTSIDE of the pelvis can be what helps the pelvic floor.

Here's another pelvic floor relaxation workout with a foam roller (that is a bit less intense than the myofascial release).

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Your pelvic floor isn’t working in isolation. How your rib cage, shoulders, hips, feet, and the rest of your body move can influence how your pelvis and pelvic floor are moving too. So instead of only doing more pelvic floor exercises, sometimes we need to zoom out and look at what’s happening elsewhere.

​Pelvic Floor Foundations is currently 50% off during presale until September 18!​

But all of this focus on how my body moves also brought up something I wasn’t really expecting.

I had a few moments where I felt a bit discouraged. During one session, I was told that my rib cage was a “top 5 brick of a rib cage,” and even though I know this was likely just small talk, it made me question if the way I exist in the world was somehow problematic.

Suddenly, it felt like I had this HUGE movement problem that I needed to fix before I could progress with my fitness, or just my life. And that was really discouraging.

Fortunately, I am a fairly confident person and also a bit stubborn, so I had to remind myself that while I don’t move “perfectly,” it surely hasn’t kept me from athletic performance.

I’m lifting heavier than I ever have before in my life, and this is after four kids. I’m running 6:20 min/mi pace for several minutes at a time during my interval speed days. I’m training for a 100-mile race. I’m definitely not incapable, nor do I really “suffer” from many pelvic floor issues.

Clearly, my brick of a rib cage is doing okay (I mean, I'm gonna work on it though).

But it made me think about how discouraging these types of comments can be. To hear something and interpret it as, “OMG, this part of my body is the worst they’ve ever seen,” can make you feel like you’re not allowed to do anything until you fix the problem.

But if I stopped running and lifting until I “fixed” my rib cage, it would completely derail all of my training and progression. I would actually regress. My mental health would suffer. And more importantly, I don’t NEED to stop. There is nothing wrong with the way my body exists right now.

Instead, I can use these strategies to continue to improve my performance.

If I can improve my thoracic mobility, maybe my stride can open up even more and become more efficient. Maybe I can lift heavier. Maybe improving mobility through my shoulders and rib cage can continue to help my hamstring feel better.

Those are opportunities to improve how my body moves and performs, not problems I need to “fix” before I’m allowed to keep doing the things I love.

And I think this is really important for us as professionals too. The way we talk about someone’s body and the “issues” we find matters. We can identify asymmetries, tension, mobility limitations, or areas that could be stronger without making someone feel like their body is dysfunctional or that they need to stop moving until everything is “fixed.”

So, I’m going to keep working on my rib cage mobility. I’m going to keep doing my myofascial releases. I’m going to keep exploring how I can move and perform better. I’m also going to keep running, lifting, and training for my 100 miler.

I can work on improving something without believing there is something wrong with me.

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.