Hey there! In case you missed our latest IG post, here is a quick list of things I would never do pregnant... Static Line Parachuting: Landings are pretty hard, and it's also hard to jump with a rucksack between your legs with a pregnant belly. 0/10. Kickboxing Where I Am the Bag: Kickboxing by itself could be fine, but having someone use me as an actual punching bag sounds like a terrible time and also dangerous for my pregnant belly. Trapeze: Circus athletes, don't come for me. I just have...
5 days ago • 6 min read
Hey there! I am officially over halfway done filming the 30+ workouts for our new Pelvic Floor Foundations Course. I was having some nagging pelvic floor discomfort in my right anterior pelvic floor (likely my obturator internus, OI), and maybe some proximal hamstring tendinopathy (PHT), but after filming half the workouts, my pelvic floor is feeling really good! So, I am excited to share these new workouts with you all. Here is an example of some of my new favorite exercises, plus there are...
9 days ago • 5 min read
Hey there! If you're 6+ months postpartum (or no longer in the perinatal season) and looking for a strength program, check out our Beyond Postpartum Strength Programming! A brand new three-week strength cycle starts this Monday, and you can try it free for a week to see if it's a good fit for you. We're currently in a deload week after finishing our last six-week cycle where we hit a ton of new PRs. I even hit lifetime PRs on both my squat and deadlift! This upcoming cycle continues our 5-3-1...
11 days ago • 1 min read
Hey there! Summer is coming to a close (or maybe it already has for some of you!), but our Professional Mentorship Community is still going strong. I’ve noticed a huge uptick in content that feels really confusing and contradictory in the perinatal fitness and pelvic health space. There seems to be a growing debate over who is allowed to talk about the pelvic floor and where different professionals should be supporting their clients. I’m not a pelvic floor physical therapist (although we do...
12 days ago • 3 min read
Hey there! This week's newsletter is all about birth preparation, including some physical preparation for your pelvic floor with some movements and preparing your environment (and team) for your birth. First up, let's chat about your physical prep for birth. One of the key concepts that is foundational to MamasteFit's approach to birth preparation is there is no one movement that will open your entire pelvis, release tension in your pelvic floor, nor a singular movement required for your...
16 days ago • 6 min read
Hey there! This week is all about pelvic floor balance... but specifically the posterior pelvic floor! If you didn't know: your ENTIRE pelvic floor is NOT tight and weak, but certain portions of it may have more or less tension than the others. You can divide your pelvic floor into a front and back half and a right and left half to form four quadrants: Left Anterior Right Anterior Left Posterior Right Posterior Commonly, the right anterior and left posterior have more overactivity (aka...
23 days ago • 5 min read
Hey there! We are in the full swing of summer... as are the Northern Cardinals that are visiting my bird feeder... apparently there is thing cult following of bloodcheep (balding cardinals during molting season). Lol... anyways, let's talk about the pelvic floor! Roxanne and I share about how we are racing again (Roxanne recently did her first postpartum 10k race and I signed up for my first 100 mile next March, still trying to convince other people to sign up with me... any takers??) in our...
30 days ago • 5 min read
Hey there! If you didn't hear, I signed up for my first 100-mile race, the Blackbeard's Revenge 100 in the Outer Banks of North Carolina next March! I think some of you were expecting a pregnancy announcement. Instead, you can probably just expect race announcements from me for a while. If you want to see exactly how I'm structuring my training over the next eight months, including why I'm training for a half marathon this fall before shifting into marathon and ultramarathon training, I break...
about 1 month ago • 5 min read
Have you ever had two clients with the same diagnosis, but one improves quickly while the other doesn’t? Or maybe one client has right SI joint pain while another has left SI joint pain. They both have “SI joint pain,” but should they really receive the same exercises? Probably not. One of the biggest shifts in my own coaching and clinical reasoning came when I stopped focusing on the painful structure and started asking a different question: How is this person moving? Inside this month’s...
about 1 month ago • 1 min read