Hey there! This week, we got a lot more filmed for our new Pelvic Floor Foundations Workout Program. This course will include an educational portion that breaks down the WHY behind our approach to the pelvic floor, plus Roxanne filmed educational videos from a medical perspective.

The course will also include 30+ pelvic floor-focused, follow-along workout videos that range from pelvic floor downregulation and relaxation to pelvic floor balance and strengthening. I am really excited about all of the new exercises we developed for this program to help you better connect with and integrate your pelvic floor!

You can grab the new course for 50% off during our pre-sale! The course launches in just over a month on September 18th.

New on YouTube: Squat Progression Postpartum

If you've seen my series on Instagram, I've been sharing my progression to get back to lifting after giving birth. Our progression is slow and deliberate, but it really helps you reconnect and relearn necessary movement patterns.

When we relearn how to move from the very basics, you may find that you're able to lift heavier (and pain-free!) after birth.

Postpartum is a really cool opportunity to start from scratch and overcome prior movement compensations and poor movement patterns from pre-pregnancy. I've found personally that I am lifting much more efficiently after having kids because I took the time each postpartum to rebuild with our progressions!

In this YouTube video, I break down our progression to get back to the squat, with all of our tips to help you find your strength again after birth.

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If you want a step-by-step approach to returning to lifting after birth, check out our Postpartum Return to Fitness Program!​

The first 24 workouts include both a follow-along video AND a self-paced workout, and each workout is divided into three parts so you can break it up as needed (baby dependent!).

Then, the program includes an additional 40 self-paced workouts that are still divided into 3–4 sections, making it easy to break up your workout throughout the day or complete it all at once.

What We’ve Been Up to With Our Workouts

I’m still training for my 100-mile ultramarathon in March, and now Roxanne is getting more consistent (with some very gentle encouragement from me) with her training in preparation for her first postpartum half marathon this October, and then our Dopey Challenge at Disney in January! Stay tune for our running costume reveals soon!

This past weekend, we tried to make ice cream... unsuccessfully... on our run. We ended up with two bags of ice cream soup and very wet backsides. I did go home and retry it by just shaking the bag and was successful, to the point that my children now ask for homemade ice cream and encourage me to get on the treadmill and run to make it... so watch out, ice cream shops. Lol.

The new cycle of our Beyond Postpartum Strength Program started this week, and I’ve been feeling stronger with my lifts! I’ve also been making more time to do the accessory work. Between those workouts + all of the pelvic floor workouts I’ve been filming, my pelvic floor is feeling SO good!

Roxanne has been continuing her progression with our Postpartum Return to Running Program as Harvey just turned 7 months! She felt some pelvic floor heaviness after our run on Sunday, but her symptoms improved pretty quickly, which is great.

We are so excited to have the opportunity to work out and train for races! I continually remind myself that I GET TO do this, and I am grateful for the opportunity to do so with a healthy body and the resources to support my journey.

I hope that we can provide some of those resources and encouragement for you all, too! I’ve had quite a few of you tell me that you signed up for your first 5K because of my posts, which is so cool!

Talk soon,
Gina

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.