Hey there! In this week's newsletter, I want to break down our approach to pelvic floor balance. It's been a game changer for our clients in helping them feel better in their bodies, and it's how I personally approach lifting heavy weights (for me at least, lol) and racing half marathons with zero pelvic floor symptoms despite having a grade 2 prolapse and four births.

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But first, a recap from our weekend!

But, first a recap on our weekend! Roxanne and I just got back from a weekend of teaching professionals in Brooklyn, NYC. We had a great time eating pizza and grabbing a daily breakfast bagel sandwich (IYKYK).

We also had an amazing time teaching pelvic mechanics to a group of professionals at Breuckelen Athletic and Pilates instructors at Fort Pilates. One of the biggest topics we covered throughout the weekend was our pelvic floor balance approach and how understanding normal pelvic floor asymmetries can change the way we think about birth preparation, pelvic floor training, prolapse, and exercise programming.

We'll be coming back to Brooklyn September 11-12 to teach our Prenatal and Postnatal Fitness Trainer Workshop. This two-day workshop includes our pelvic mechanics framework, pelvic floor balance approach, and over a decade of experience working exclusively strength training in-person and online prenatal and postnatal fitness clients.

​If you'd like to come learn with us, you can save $150 with our early bird pricing by signing up here!​

And if you're near Brooklyn and would like us to teach a private workshop for your team while we're in town, send us an email. We'd love to chat!

Pelvic Floor Balance Approach

Most pelvic floor advice falls into one of two categories: stretch your pelvic floor or strengthen your pelvic floor.

You'll often see recommendations for deep squats, butterfly stretches, and pelvic floor relaxation exercises. On the other side, you'll find Kegels and pelvic floor contractions being prescribed as the solution to nearly every pelvic floor issue.

The problem is that the pelvic floor isn't just one muscle. It has different quadrants that respond differently to changes in pelvic position, hip movement, and how we load our bodies during exercise and everyday life.

In our Pelvic Mechanics workshops, we teach a pelvic floor balance approach that looks beyond simply stretching or strengthening the entire pelvic floor. Instead, we focus on understanding common asymmetries and using movement to create better balance throughout the pelvic floor. We also include this approach in all of our prenatal, postpartum, and beyond postpartum fitness programming.​

In this week's blog, I'm breaking down the most common pelvic floor asymmetries, how they influence pelvic floor function, and how you can use specific exercises to support different portions of the pelvic floor.

👉 Read the full blog here.​

New on YouTube

Want to start applying these concepts?

One of the easiest places to begin is by learning how different positions can influence pelvic floor tension and activation.

👉 Try our free Pelvic Floor Balance & Relaxation Workout on our YouTube channel to explore movements that help release common areas of tension within the pelvic floor.

👉 Watch our Pelvic Floor Connection video to learn positioning strategies, activation techniques, and pelvic balance concepts that can help you better connect with your pelvic floor during exercise and everyday movement.

And if you enjoy these videos, make sure you're subscribed to our YouTube channel for more free workouts, birth preparation exercises, pelvic floor education, and postpartum recovery resources.

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.