Welcome to October! One of MamasteFit's missions is to make our education accessible to as many people as possible. We don't want finances to be what holds you back from finding pain relief, feeling confident moving your body, and feeling good throughout pregnancy and postpartum.

That's why we offer a TON of free education on Instagram, YouTube, our podcast, and this newsletter! We want to make sure we're sending you the content you actually want, so click the button(s) below that fit where you are right now (you can click more than one):

Business coaches have told us that giving away this much free content is a bad idea because it keeps people from spending money with us. But nobody can tell us what to do. Hundreds, if not thousands, of people have used our free content to have a better pregnancy, birth, and postpartum, and that's only possible because of those of you who do invest in our programs. Thank you for your support!

Now, onto this week's newsletter. This week is all about the pelvic floor (shocking, I know).

Pelvic Floor for Your Pregnancy, Birth, and Beyond: New On YouTube

We released two pregnancy and birth focused pelvic floor videos on YouTube, and the first is the pelvic floor birth prep workout I did during my own pregnancy.

Pelvic Floor Birth Prep Workout (My Pregnancy Routine)

​

I have an overactive right anterior pelvic floor, so I dealt with bladder urgency, right hip impingement, and occasional right SI joint pain. The exercises in this workout helped release tension in that part of my pelvic floor, which not only relieved those symptoms but also helped my baby enter and engage in my pelvis for a smoother labor.

​Read this blog for more on my pelvic floor prep.​

There's been some recent debate about whether the pelvic floor affects baby's descent and position. There isn't much research on it yet, but our clinical experience says it does, so our opinion (and it is just our opinion, you're welcome to have a different one) is that the pelvic floor very much affects how baby moves through the pelvis for birth. Baby passes through the pelvic floor, and the pelvic floor can influence pelvic diameters. Plus, when our pelvic floor PTs assess a pelvic floor internally, they can feel the asymmetry, and Roxanne (who is a midwife) can feel baby move when that tension releases.

Can you guarantee a specific birth by doing these exercises? No. But you can explore them to see if they help you feel better in your body during pregnancy, and they'll likely support your birth too. I'm a big believer that it's reasonable to explore movement in your own body and see what helps.

If this workout felt good, our prenatal programs are full of workouts built to keep you comfortable through pregnancy and prepare your body for birth. We have app-based and self-paced options (and I promise they can be very challenging).

​Get more workouts like this for a smoother labor​

Pelvic Floor Relaxation for Labor: Loose Lips, Loose Hips & the "Dilation Station"

​

The second video covers how to relax your pelvic floor during birth, including positions, breathing techniques, and more. The jaw and the pelvic floor are connected, so keeping a relaxed jaw and focusing on deep, low sounds can help your pelvic floor and pelvis relax too.

Blog: Relax Your Pelvic Floor for Birth: Our Top Tips for Release - MamasteFit​

Our childbirth education course breaks down even more labor comfort measures and positions, and when you bundle it with prenatal fitness, you're preparing your body and your mind for birth in one place while saving up to 15%.

14-Min Posterior Pelvic Floor Release (Constipation, Tailbone & Deep Glute Relief)

​

If you're postpartum and the birth content isn't helpful for you right now, try this posterior pelvic floor release workout.

We recently heard from someone who'd been dealing with hip and pelvic pain with no relief, even after working with her provider and other professionals. She tried this workout and wrote to us:

This workout is one of many in our Pelvic Floor Foundations program, built to help you find relief from pelvic pain and feel strong in your body again.

​Find relief with Pelvic Floor Foundations ​

P.S. If you skipped the buttons at the top, scroll back up and click the one that fits you so we know what to send your way!

Stay Strong in Pregnancy and Motherhood

MamasteFit is one of the only facilities in the country that trains in-person prenatal and postpartum clients exclusively and also provides hands-on birth support. Every program is tested with those clients and approved by our in-house pelvic floor physical therapists.

Prenatal Strength Program (Self-Paced)

For moms who want structured lifting through pregnancy.

• Synced to your week of pregnancy, from the first trimester through birth
• Strength training paired with pelvic opening, pelvic floor, and birth prep work
• Lifetime access with the one-time payment or once all monthly payments are complete

Prenatal On-Demand (Video-Based)

For moms who want to press play and follow along.

• Guided follow-along workouts synced to your week of pregnancy
• Birth prep and pelvic mobility built into every phase
• Same lifetime access with the one-time payment or once all monthly payments are complete

​Not sure yet? Preview a free prenatal workout first.​

Postpartum Fitness Program

For after birth and “cleared at six weeks", to now what?

• Takes you step by step from early rehab to strength training to impact
• Built with our pelvic floor PTs to bridge healing and a full return to exercise

​Preview a free postpartum workout first.​

Beyond Postpartum Strength + Running

For moms 6–9+ months postpartum who are ready to keep progressing.

• 6–8 week training cycles that rotate through strength endurance, max strength, power, and stability
• Optional run programs that pair with your lifting, from a first 5K to longer distances
• The same program I train with, and you can try it free for 7 days