Why does pushing sometimes take so long? It could be a variety of things! First, most of us don’t push a baby out very often—maybe just a few times in our entire life! So, when it’s your first time, it can feel confusing to figure out how to push a literal human out of your body. Second, over 70% of us get an epidural. While it’s an amazing tool for pain relief, it can also decrease sensation and your connection to your body. This isn’t about convincing you not to get one—if that’s your plan,...
4 days ago • 1 min read
Hey there! This week's newsletter is all about how your pelvic floor is not weak! If you’ve ever been told to “just do Kegels” for your pelvic floor, you’re not alone. But here’s the problem: Kegels only train one action (squeeze), and they completely ignore how your pelvic position shapes whether your pelvic floor can even do its job. Your pelvic floor isn’t just one muscle. It’s made up of four quadrants, and each responds differently depending on how your hips and spine are positioned. If...
8 days ago • 4 min read
Hey there! Roxanne just hit 20 weeks pregnant, so we’re shifting her prenatal workouts to include the MamasteFit Birth Prep Circuit in her warm-ups, plus a weekly birth prep and pelvic floor workout. We JUST updated our birth prep circuit too with TWO new exercises that target the right anterior pelvic floor that tends to be overactive (and could make it harder for baby to engage and contribute towards bladder urgency and SI joint pain on the right side). I wrote about our new updates in our...
15 days ago • 3 min read
Hey there, Just popping in because our live webinar “Birth Prep Webinar” is happening TOMORROW at 10am EST! We’re covering: ✅ What movements open each part of your pelvis (there are three pelvic levels!) ✅ What are the best pelvic floor birth prep exercises (no, it's not kegels and it's more than just deep squats) ✅ Exercise routines to support your baby's position for birth (bc their position matters too) And you’ll have 30 full minutes of live Q&A to ask us anything about birth prep, labor...
17 days ago • 1 min read
Hey there, We’re just 3 days away from my live birth preparation webinar on Monday, August 25 at 10 AM ET — and I don’t want you to miss this. In this 60-minute class (+ 30-minute Q&A), you’ll learn: ✅ How your baby’s position affects labor progress ✅ The three levels of your pelvis and how each one opens ✅ Exercises and movements to create space for birth ✅ How to practice these with your partner before labor Can’t make it live? You’ll get the recording sent right to your inbox. $29.00 Birth...
19 days ago • 1 min read
Hey there! My second postpartum period is here... and wow, it’s definitely heavier than the first one. I’d always heard the first period postpartum can be a lot—but that hasn’t been my experience. For me, it’s usually the second one that packs the punch. Funny enough, my periods after kids have actually been better overall than they were before I had kids. I don’t really know why, but I’d love to hear if that’s been true for you, too! I did have a little moment of sadness realizing the next...
22 days ago • 6 min read
Hey there, Birth is one of the most physically demanding events you’ll ever experience — and just like training for a race, there’s a right way to prepare your body. On Monday, August 25 at 10 AM ET, I’m teaching a 60-minute live webinar on birth preparation — plus a 30-minute Q&A to get your questions answered. In this $29 training, you’ll learn: ✅ How your baby’s position affects labor progress ✅ The different levels of your pelvis (and how each one opens) ✅ Exercises and movements to...
26 days ago • 1 min read
Hey all! One part of birth that can feel daunting is pushing--in addition the rest of the entire process, that is. But, pushing can feel really scary--especially if you have had a prior birth experience where pushing didn't go the way you expected (maybe you were hoping to push on your side or all fours, but were forced on your back), or maybe your birth plan changed to a cesarean birth after hours of pushing. In this newsletter, I'm going to break down a few tips for pushing to hopefully...
29 days ago • 4 min read
Hey all! One part of birth that can feel daunting is pushing--in addition the rest of the entire process, that is. But, pushing can feel really scary--especially if you have had a prior birth experience where pushing didn't go the way you expected (maybe you were hoping to push on your side or all fours, but were forced on your back), or maybe your birth plan changed to a cesarean birth after hours of pushing. In this newsletter, I'm going to break down a few tips for pushing to hopefully...
29 days ago • 4 min read