Hey there! Lots of new FREE content was shared this week on our various channels! If you didn't know, we are post daily on Instagram (sometimes a few times a day), 2-3 times a week on our YouTube channel with longer form content, and I try to do a weekly blog.

We firmly believe in sharing as much as we can because we all deserve a strong and comfortable pregnancy, an empowered birth, and to feel like ourselves again postpartum without finances being a barrier to that. With that being said, we are so thankful for those of you that have chosen to invest your time and money in our online course, fitness programs, and in-person support because it helps us be able to create even more free content to share with the world!

Anyways, here is what was new this week on MamasteFit!

New on YouTube

Pelvic Pain Exercise Modifications

Pelvic pain is not our top engagement topic, BUT it is a meaningful one because pelvic pain can be debilitating and there is not always a ton of helpful guidance to find relief. We have helped SO many find relief from pelvic pain with both our free videos and full Core, Pelvic Floor, and Pelvic Stability Workout Program. This week, I shared some tips on how to modify your workout if you are having pelvic pain with single leg movements.

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Welcome to Our New Mom Era (lol... for real this time)

And on our podcast, we shared an episode about how it is transitioning (for real this time) to this new era of motherhood: Child Raising. The era of MamasteFit pregnancy and babies is coming to a close with Harvey now four months old!! And while you might remember a similar episode a year-ish ago... for real this time, this is the "last" MamasteFit baby... but this transition into no more pregnancy/babies is hard! We share what has made it more mentally/emotionally manageable and how excited we are for this next phase.

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New on the Blog

Hip Internal Rotation: Why It Matters for Your Pelvic Floor

This week's newsletter and blog were all about hip and pelvic rotation, particularly internal rotation. There is a slight difference between the two, where hip rotation relates to open chain positions where the leg moves on the pelvis. While pelvic rotation relates to closed chain positions where the pelvis moves on the leg. Incorporating both into your workout routine are incredible for helping with pelvic pain, preparing for birth, and just your general comfort (and strength).

I break it down in more depth here.​

Other new blogs:

• ​10-Minute Pelvic Floor Relaxation Workout​
• ​5 Pelvic Internal Rotation Exercises for Pelvic Floor Strength​

New Beyond PP Program Cycle

Okay, so I know I said this newsletter was all of our free content, but I do need to share about our newest training cycle in our beyond postpartum strength program (which is $29 a month). This week our latest training cycle started--strength endurance with a pull up improvement training block!

We just finished up a power cycle, so it will be nice to lighten the weights a tad to build up some durability with higher volume and get our first pull ups (or get a few strung together). This cycle will be six weeks long with four training days per week! Since earlier this year, there is both a gym AND low equipment version of every workout.

AND there are THREE add-on running programs you can add to your weekly workouts: beginner, novice, and advanced!

Plus, you can get a preview of the program with a 7-day trial here. ​

This program is for those who are at least 6 months postpartum and looking for a "normal" person strength program with the pelvic floor still in mind with the programming. If you are pregnant, check out our prenatal programs here. If you are less than six months OR not ready for a full on strength program, explore our postpartum return to fitness program here!​

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.

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.

Our postpartum programs were carefully designed with our in-person fitness clients and pelvic floor PTs to ensure there is a smooth transition from rehab and recovery to fitness. Many PTs recommend our programs for both pregnancy and postpartum because of how seamless they integrate with someone's 1-1 PT!

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 strength programming I personally use to feel strong in motherhood while continuing to support my pelvic floor and core.

The program moves through 6–8 week 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.