The MamasteFit Podcast

MamasteFit Podcast
  • 4.8 (57)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

MamasteFit is a prenatal & postpartum fitness and birth education company that offers a unique and comprehensive amount of education and experience surrounding the journey into parenthood, and beyond! Join sister duo, Gina (birth doula, founder, perinatal fitness trainer & Head Coach of MamasteFit), and Roxanne (Labor & Delivery Nurse and Student Midwife), as they discuss a myriad of topics related to pregnancy, birth, and the postpartum.

  1. 151: Pelvic Floor: Beyond Squats, Butterflies & Kegels (Release + Strength by Quadrant)

    6D AGO

    151: Pelvic Floor: Beyond Squats, Butterflies & Kegels (Release + Strength by Quadrant)

    Gina (perinatal fitness trainer and birth doula) breaks down why your pelvic floor isn’t a one-move wonder: hip and spine positions change pelvic floor tension, so deep squats, butterfly, and “all the Kegels” only hit part of the picture. She explains the pelvic floor as four quadrants (front/back, right/left) and shows how wide-stance + spinal extension biases the front, while knees-in/internal rotation + rounding targets the back—then zooms in on one-sided drills to address common hot spots (often right front overactivity and left back tension). She demos stretches like half-lunge/open hip shifts, adductor rock-backs, and hip-shift variations for tailbone/constipation/SI pain patterns, then pairs them with smarter strengthening: breath coordination, open-hip quad/glute work for posterior support, and hinge/adductor/hamstring/internal-rotation work for anterior balance. Bonus: programs and a YouTube demo/workout are available. 00:00 Pelvic Floor Beyond Kegels 00:26 Meet the Hosts 01:14 Pelvic Floor Quadrants Explained 02:07 Front Half Release Positions 05:05 Front Quadrant Stretches 09:30 Back Half Tension Relief 13:03 Strengthening With Breath 14:43 Strengthen Back Half Glutes 16:57 Strengthen Front Half Adductors 19:29 Asymmetries and Pro Help 20:36 Wrap Up and Programs 🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwHYour go-to guide for prenatal fitness, birth prep, and postpartum recovery.👇 Start Preparing for Birth Today📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.💻 Explore Our Online Programs:Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs🎓 Childbirth + Postpartum Education Courses→ https://mamastefit.com🤱 Just Had a Baby?📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/coreStart reconnecting with your core and feeling strong again—safely and confidently.———📲 Follow Us on Instagram for Daily Tips + BTShttps://instagram.com/mamastefit———✨ Shop Our Favorites:⚡️ Electrolytes we love → https://drinklmnt.com/mamaste🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

    22 min
  2. 150: Roxanne’s First Month Postpartum Update & Returning to Fitness

    MAR 4

    150: Roxanne’s First Month Postpartum Update & Returning to Fitness

    Gina (perinatal fitness trainer and birth doula) and Roxanne (certified nurse midwife) discuss Roxanne’s early postpartum recovery at five weeks after a home birth of her fourth baby, Harvey. Roxanne shares that this is her first postpartum without a hemorrhage, attributing differences to improved nutrient status (not being anemic, vitamin D, diet), the home birth flood of oxytocin & support, and active third-stage management with Pitocin. She explains monitoring pelvic floor/prolapse symptoms (heaviness/pressure and increased bleeding) as cues to rest, alongside challenges balancing feeling good with needing to slow down. Roxanne outlines using MamasteFit’s free early postpartum recovery program, strategies for workouts with a baby (breaks, splitting sessions, babywearing), goals to return to running for a runDisney event, and breastfeeding/tongue-tie treatment, plus postpartum product favorites and discount/affiliate links!✨ Shop Our Favorites:⚡️ Electrolytes we love → https://drinklmnt.com/mamaste🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500All of Roxanne’s Postpartum Faves: https://www.amazon.com/shop/mamastefit/list/3RPPT8UNHV3O7?ref_=cm_sw_r_apin_aip_sf_list_spv_ofs_mixed_m_lspvrd_DEF3VZNAHGNNTX1YBSMQ&language=en-US00:00 Welcome and Episode Setup01:34 Roxanne Four Weeks Postpartum02:22 Why No Hemorrhage This Time05:43 Supplements and Vitamin D07:34 Healing Without Hemorrhage10:44 Prolapse Symptoms and Overdoing It16:05 Signs You Need to Slow Down21:41 Early Postpartum Movement Plan24:36 Free Early Recovery Course25:48 Back in the Gym With Baby28:52 Workout Strategies and Splitting Sessions30:28 Their In Person Gym Update30:37 Quiet Gym Vibes30:54 Running Goals Return32:47 Treadmill Plans Strollers33:22 Consistency After Grad School35:00 RunDisney Challenge Charity36:08 Breastfeeding Tongue Tie Fix40:20 Sibling Dynamics Postpartum42:57 Home Birth Recovery Tips44:18 Postpartum Programs Support47:01 Favorite Postpartum Products50:22 Wrap Up Subscribe————🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwHYour go-to guide for prenatal fitness, birth prep, and postpartum recovery.👇 Start Preparing for Birth Today📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.💻 Explore Our Online Programs:Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs🎓 Childbirth + Postpartum Education Courses→ https://mamastefit.com🤱 Just Had a Baby?📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/coreStart reconnecting with your core and feeling strong again—safely and confidently.———📲 Follow Us on Instagram for Daily Tips + BTShttps://instagram.com/mamastefit———✨ Shop Our Favorites:⚡️ Electrolytes we love → https://drinklmnt.com/mamaste🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

    51 min
  3. Birth Story 84: Sadie’s Unmedicated Hospital Birth Story + Postpartum Highlights

    FEB 25

    Birth Story 84: Sadie’s Unmedicated Hospital Birth Story + Postpartum Highlights

    Roxanne welcomes Sadie to share her first birth and postpartum experience. Sadie prepared for an unmedicated birth through extensive education (birth courses, daily podcasts/YouTube), movement/pelvic biomechanics work, breathing/hypnobirthing, and practicing counterpressure with her husband- inspiring her to later train as a doula! She chose a low-intervention hospital option in Utah called “Simply Birth,” which includes tubs and doesn’t admit until 5 cm. Sadie describes her birth in great detail, as well as postpartum recovery with a second-degree perineal tear and a minor periurethral tear. Postpartum, the hardest parts were tear healing (first two weeks), fear around bathroom trips, and breastfeeding challenges (shallow latch, supply dip after 4 weeks, stress about low weight percentile, some pumping/supplementing with donated milk).  Her key advice: don’t let others’ opinions derail your birth goals, and use education to build confidence and reduce fear. 00:00 Podcast Welcome 00:53 Meet Sadie 01:06 Pregnancy Prep Research 03:54 Choosing Birth Setting 06:36 Confidence Through Education 08:41 Labor Story Begins 09:40 Membrane Sweep And Prep 11:18 Early Labor At Home 18:18 Heading To Hospital 19:02 Simply Birth Admission 20:27 Supportive Nurse And Tub 23:30 Water Break Decision 28:11 Transition Intensity 30:49 Ready To Push 33:42 Pushing And Nausea 34:32 Nurse Support Pushing 35:44 Positions And Coaching 39:20 Fast Crowning Delivery 42:26 Cord Placenta And Tears 45:32 Stitches And Golden Hour 54:33 Postpartum Breastfeeding Challenges 58:19 Healing Diastasis And Care Gaps 01:03:21 Next Birth Plans Advice 01:04:44 Final Takeaways Thanks

    1h 9m
  4. 149: Roxanne’s Home Birth Story with Bonus Baby Harvey

    FEB 18

    149: Roxanne’s Home Birth Story with Bonus Baby Harvey

    Gina (perinatal fitness trainer and birth doula) and Roxanne (certified nurse midwife) share the story of Roxanne’s fourth “bonus baby,” Harvey, and the end of her pregnancy leading into a planned home birth. Roxanne describes weeks of waiting, prodromal labor, and trying to start labor on her due date (January 7) before Gina left for a pre-planned Disney Marathon trip; a cervical check showed she was 1 cm and “super thick,” and labor stalled. After midnight while Gina is away, Roxanne has a gush of fluid, then contractions quickly become consistent and stronger. She calls her midwife, her mom, and backup support, and uses comfort tools like a TENS unit, shower, a Pixie heating pad, and acupressure balls. She labors in the birth tub using different positions; the midwife tries calling Gina, but she doesn’t answer. Roxanne’s water breaks and Harvey is born quickly in the tub, with brief pushing and no long second stage.Postpartum, Roxanne reports no tearing, no hemorrhage, less bleeding than prior births, and an easier recovery; Harvey weighs 7 lb 13 oz.  Check out our favorite products mentioned here: https://www.hopeandplum.co/MamasteFit20 https://www.amazon.com/shop/mamastefit/list/3RPPT8UNHV3O7?ref_=aipsflist https://amzn.to/3OLZcRg Www.drinklmnt.com/mamaste https://pixiecup.shop?aff=12: MAMASTEFIT (15% off plus free shipping) Baby TENS: http://babycaretens.com?afmc=10MAMASTEFIT TENS (use 10MAMASTEFIT): https://tensforlabor.com/?ref=2 Lovesteady code: mamastefit for 10% off https://rstr.co/lovesteady/3500 Acupressure balls: https://amzn.to/4apZIgk 00:00 Welcome to MamasteFit + Harvey’s Birth Story Teaser 00:26 Meet the Hosts & What This Podcast Covers 01:23 ‘Bonus Baby’ Harvey: Mindset in the Final Weeks 02:58 Social Media Updates, Opinions, and Staying Sane at 40 Weeks 04:44 Babywearing Break: Ring Sling Favorites (Hope & Plum, Sakura Bloom) 05:28 Physical Symptoms, Home Birth Prep & The Leaky Birth Pool Saga 07:33 Prodromal Labor Starts: TENS Unit, Birth Prep Circuit, and Waiting Game 09:16 Gina’s Disney Trip Pressure: Trying to Kickstart Labor on Due Date 16:09 Contractions Fizzle + Membrane Sweep Reality Check (1 cm, Thick Cervix) 22:13 Disney Marathon Weekend Updates + ChatGPT Due-Date Predictions 26:25 The Night It Turns Real: ‘Did I Pee or Did My Water Break?’ 29:58 Early Labor Escalates: Missed Texts, Calling the Midwife, Waking the House 36:02 Support Arrives: Mom’s Massage, Vocalizing, and Calling the Birth Team 39:14 Early Labor Comfort Measures: Food, Shower & TENS 39:48 Heating Pad Fiasco: Figuring Out the Pixie Cup Heater 41:50 Joan Wakes Up: Sweet Toddler Support During Contractions 42:47 Midwife Arrives & Birth Space Setup (Tub, Candles, Bracelet) 45:33 Into the Birth Tub: Mermaid Pose & Finding the Rhythm 48:44 Things Get Real: Pressure, Calling Gina & Water Breaks 54:35 Pushing in the Pool: Fast Crowning and Harvey Is Born 58:41 First Moments: Kids Meet Baby + Placenta & Post-Birth Care 01:02:45 Gina Missed It: Disney Detour, Postpartum Support & Family Reactions 01:09:09 Wrap-Up + Favorite Pregnancy & Labor Products (Affiliate Links) ———— Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH 📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/freebies/prepare-for-birth-circuit/ Prepare for your birth with MamasteFit: Explore our prep for birth courses: https://mamastefit.com/prenatal-support 3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/ ------- Freebies to Support Your Postpartum: 📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/ —- Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/ —— Follow Us on IG at https://instagram.com/mamastefit

    1h 16m
  5. 148: Understanding Vaginal Tears During Childbirth: Types, Prevention, and Healing

    FEB 11

    148: Understanding Vaginal Tears During Childbirth: Types, Prevention, and Healing

    Feeling overwhelmed about vaginal tearing during childbirth? Join Roxanne, a certified nurse midwife, on the MamasteFit YouTube channel as she breaks down the nuances of lacerations and vaginal tearing. Learn about different types and degrees of tears, their prevalence, and which ones may require sutures. Roxanne offers tips on preventing tears and discusses healing techniques, including the benefits of pelvic floor physical therapy. Whether you're expecting your first baby or have had children before, this video provides valuable insights and practical advice to help you feel more prepared for childbirth. Check out our videos with more tips on preventing tearing!: https://youtu.be/dKcxbVUYiCg https://youtu.be/loJjEDFBvnM And these podcast episodes: https://spotifycreators-web.app.link/e/vDJkSCo6E0b https://spotifycreators-web.app.link/e/uJJU8Bo6E0b ———— 🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwHYour go-to guide for prenatal fitness, birth prep, and postpartum recovery.👇 Start Preparing for Birth Today📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.💻 Explore Our Online Programs:Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs🎓 Childbirth + Postpartum Education Courses→ https://mamastefit.com🤱 Just Had a Baby?📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/coreStart reconnecting with your core and feeling strong again—safely and confidently.———📲 Follow Us on Instagram for Daily Tips + BTShttps://instagram.com/mamastefit———✨ Shop Our Favorites:⚡️ Electrolytes we love → https://drinklmnt.com/mamaste🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

    21 min
  6. 147: Understanding Diastasis Recti: Fear, Function, and Healing

    FEB 4

    147: Understanding Diastasis Recti: Fear, Function, and Healing

    In this episode of The MamasteFit Podcast, hosts Gina, a perinatal fitness trainer and birth doula, and Hayley Kava, our in-house pelvic floor PT, dive deep into the topic of diastasis recti. They explore the common fears and misconceptions associated with diastasis recti during and after pregnancy. The conversation covers the natural occurrence of abdominal muscle separation, the importance of breathing mechanics, and functional exercises for postpartum recovery. Hayley also emphasizes the collaborative care model and addresses questions about exercise safety with diastasis. This episode aims to empower listeners by debunking myths and providing practical advice for navigating diastasis recti confidently. Coning Workout: https://youtu.be/Nz2craPkea8 Healing DRA Workout: https://youtu.be/DVzD6-kLUAA  Check out Hayley’s pay-what-you-can pelvic balance series!: https://www.hayleykavapt.com/Pelvicbalanceseries For more workouts, check out our collection of fitness programs: https://mamastefit.com/fitness-programs/ 00:00 Introduction to The MamasteFit Podcast 00:14 Understanding Diastasis Recti 00:49 Meet the Hosts and Guest 01:44 Collaborative Care at Mama Safe Fit 02:03 Breaking Down Diastasis Recti 02:39 Normal vs. Abnormal Diastasis 03:04 Exercises and Approaches to Diastasis 03:19 What is Diastasis Recti? 05:04 Diastasis in Pregnancy and Postpartum 06:14 Coning and Its Implications 11:34 Postpartum Healing and Diastasis 12:28 Factors Affecting Diastasis Healing 14:07 Body Image and Diastasis 16:41 Diastasis and Prolapse 19:43 Approaches to Diastasis Rehab 26:26 Rib Flare and Exercise Misconceptions 26:58 Personal Experience with Rib Flare 28:33 Postpartum Breathing Techniques 29:50 Thoracic Mobility and Core Connection 31:02 Integrating Core Exercises Postpartum 32:28 Advancing Postpartum Exercises 34:43 Overcoming Fear in Postpartum Fitness 41:32 Understanding Diastasis Recti 44:46 Final Thoughts and Resources ———— Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH 📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/freebies/prepare-for-birth-circuit/ Prepare for your birth with MamasteFit: 💻 Online Childbirth Education Courses 🏋🏻‍♀️ Online Prenatal Fitness Programming 🧘‍♀️ Prepare Your Pelvic Floor for Birth Course Explore our prep for birth courses: https://mamastefit.com/prenatal-support 3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/ ------- Freebies to Support Your Postpartum: 📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/ —- Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/ 💻 Postpartum Education Courses 🏋🏻‍♀️ Postpartum Fitness Programs —— Follow Us on IG at https://instagram.com/mamastefit

    48 min
  7. 146: Running the Goofy Challenge: Medals, Preparation & Personal Triumphs

    JAN 28

    146: Running the Goofy Challenge: Medals, Preparation & Personal Triumphs

    In this episode of the MamasteFit Podcast, Gina shares her experience running the 2026 Walt Disney World Goofy Challenge, which involves completing a half marathon followed by a full marathon the next day! She details the motivation behind participating in the event and the unique medals awarded for completing both races. Gina discusses her training journey, the unexpected circumstances with her sister's pregnancy, and how life events impacted her preparation. As a perinatal fitness trainer and birth doula, Gina also provides insights into balancing marathon preparations with breastfeeding and family commitments. She talks about the logistical aspects of the race, including the importance of proper nutrition, hydration, and gear. Additionally, Gina recounts the support and camaraderie she felt from fellow runners and the unique atmosphere of Disney races. Finally, she reflects on the importance of being prepared and shares future plans for races and personal fitness goals. Amazon marathon/recovery items: https://amzn.to/4q5PciV CINCOM Leg Compression: https://amzn.to/4k1famk Theragun https://amzn.to/3NCWZaw Run outfits Etsy page https://www.etsy.com/market/run_sew_sweet  Bounding braids https://boundingbraids.sikbraids.com/  (2) RunDisney Hair | Facebook  Free military Disney guide  Running program https://mamastefit.com/fitness-programs/postpartum-running-program/  00:00 Introduction 00:34 Race Preparation and Challenges 04:28 Training and Proof of Time 07:37 Disney Marathon Logistics and Military Discounts 11:32 Race Day: Half Marathon Experience 22:25 Planning the Marathon Day 22:49 Race Day Morning Routine 23:12 Running as the Queen of Hearts 23:41 Character Stops and Pace Strategy 25:28 Navigating the Marathon Route 26:34 Reaching the Everest Ride 27:50 Family Coordination and Star Wars Themed Section 29:00 Final Miles and Finish Line 31:24 Post-Race Reflections and Recovery 36:54 Balancing Breastfeeding and Racing 39:09 Running Gear and Hydration Tips 41:10 MamasteFit Programs and Future Plans 43:57 Lessons Learned and Future Races ———— Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH 📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/freebies/prepare-for-birth-circuit/ Prepare for your birth with MamasteFit: 💻 Online Childbirth Education Courses 🏋🏻‍♀️ Online Prenatal Fitness Programming 🧘‍♀️ Prepare Your Pelvic Floor for Birth Course Explore our prep for birth courses: https://mamastefit.com/prenatal-support 3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/ ------- Freebies to Support Your Postpartum: 📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/ —- Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/ 💻 Postpartum Education Courses 🏋🏻‍♀️ Postpartum Fitness Programs

    45 min
  8. 145: Understanding Fetal Monitoring: Continuous vs. Intermittent Explained

    JAN 21

    145: Understanding Fetal Monitoring: Continuous vs. Intermittent Explained

    Join Roxanne, a certified nurse midwife and former labor nurse as she demystifies fetal monitoring. Roxanne delves into continuous and intermittent fetal heart rate monitoring, discussing their history, benefits, limitations, and appropriate use for both high and low-risk pregnancies. Learn about categories of fetal heart tracings, how they influence labor decisions, and the importance of shared decision-making in choosing the right monitoring method for you. Whether you're expecting, a birth professional, or just curious, this comprehensive guide will empower you with essential insights on fetal monitoring! 00:00 Introduction to Fetal Monitoring 00:17 Meet Your Hosts 01:08 Understanding Continuous Fetal Monitoring 05:26 History and Evolution of Fetal Monitoring 08:24 Intermittent Auscultation Explained 13:01 Comparing Continuous and Intermittent Monitoring 14:45 Shared Decision Making in Fetal Monitoring 19:11 Conclusion and Resources

    21 min
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4.8
out of 5
57 Ratings

About

MamasteFit is a prenatal & postpartum fitness and birth education company that offers a unique and comprehensive amount of education and experience surrounding the journey into parenthood, and beyond! Join sister duo, Gina (birth doula, founder, perinatal fitness trainer & Head Coach of MamasteFit), and Roxanne (Labor & Delivery Nurse and Student Midwife), as they discuss a myriad of topics related to pregnancy, birth, and the postpartum.

Information

  • Creator
    MamasteFit Podcast
  • Years Active
    2023 - 2026
  • Episodes
    246
  • Rating
    Explicit
  • Copyright
    © MamasteFit Podcast
  • Show Website
    The MamasteFit Podcast

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