The MamasteFit Podcast

In this episode of Moments With MamasteFit, we dive into understanding your postpartum period, its return timeline, and influential factors such as breastfeeding, weaning, stress, and nutrition. Hosts share personal experiences and discuss how lifestyle, mental health, and diet play roles in the resumption of menstrual cycles. They also provide practical tips, recommend nutritional advice, and discuss the benefits of using Pixie Cups for menstrual management. The episode includes insights on the use of AI for meal planning and highlights the importance of self-care during the postpartum phase.00:00 Introduction to Postpartum Periods00:29 Personal Experiences with Postpartum Periods01:05 Factors Influencing the Return of Your Period01:20 Breastfeeding and Its Impact on Menstrual Cycle03:19 Stress and Lifestyle Factors08:18 Nutritional Status and Its Role12:29 First Postpartum Period: What to Expect17:30 Menstrual Products: Cups and Discs24:45 Conclusion and Final TipsUse Code MAMASTEFIT to save 15% & get free shipping on your Pixie Cup or disc:https://pixiecup.shop/pages/old----------------Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, hosts Gina and Roxanne dive into postpartum nutrition with registered dietician Ryann Kipping, known as @PrenatalNutritionist. Ryann shares her expertise on the importance of proper nutrition postpartum, explaining the elevated nutritional demands following childbirth, especially for mothers who are breastfeeding. Topics covered include the significance of macronutrients, necessary vitamins and minerals like choline and Omega-3s, and practical tips for meal planning and fluid intake. The discussion also delves into cultural practices around postpartum nutrition, the role of supplements, and how intuitive eating can support new mothers. Ryann also touches on the pressures of postpartum weight loss and the importance of framing the recovery period as a journey towards becoming a new version of oneself.Ryann Kipping is a Registered Dietitian Nutritionist, Masters in Public Health, and Author of The Feel-Good Pregnancy Cookbook. She is the founder of The Prenatal Nutrition Library App, the first searchable database and app for food and nutrition from preconception to postpartum. TPNL has helped thousands of people escape conflicting and outdated nutrition recommendations to find peace with food during pregnancy. You can find her content daily on her popular Instagram and TikTok accounts via @prenatalnutritionist.www.theprenatalnutritionist.com@prenatalnutritionist IG/TiktokPostpartum Nutrition with Ryann Kipping on the MamasteFit PodcastCheck out our episode with Dr. Lexie Kite on body image postpartum: https://spotifycreators-web.app.link/e/MEM7pLI6JTb00:00 Introduction to the MamasteFit Podcast01:09 Meet Ryann Kipping: The Prenatal Nutritionist01:37 The Importance of Postpartum Nutrition02:05 Ryann's Background and Expertise04:06 Navigating Postpartum Nutrition Challenges06:15 Early Postpartum Nutritional Needs19:38 Cultural Practices and Nutritional Healing27:41 Omega-3 Supplements and Nutritional Needs28:00 Sponsor Break: Needed Nutrition29:14 Whole Foods vs. Supplements32:14 Protein and Hydration Goals35:49 Breastfeeding and Dietary Considerations42:40 Postpartum Nutrition and Weight Loss Pressure51:34 Resources and Programs for Postpartum Support——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Birth Story Friday, Mikala shares her experience of a planned home birth that necessitated a hospital transfer due to her baby's elevated heart rate. Mikala discusses her extensive preparation for an unmedicated home birth, her quick labor progression, and the challenging decision to transfer to a hospital. Despite the hospital transfer and some minor frictions, Mikala's story emphasizes the importance of preparation, flexibility, and surrendering to the process of birth. The episode also highlights the significance of creating comprehensive birth plans, being well-informed, and having support systems like doulas. Tune in for insights on navigating unexpected birth experiences and maintaining a positive outlook!00:00 Introduction to Birth Story Friday01:16 Meet Mikala: Preparing for a Home Birth06:00 The Unexpected Turn: Hospital Transfer13:21 Labor and Delivery at the Hospital24:42 Post-Birth Reflections and Advice36:52 Conclusion and ResourcesOther episodes about choosing your birth team/location:102: Empowering Birth: Insights from OB/GYN Nicole Rankins: https://spotifycreators-web.app.link/e/yWJX1Dt3zTb93: How to Choose Your Birth Team for an Empowering Birth: https://spotifycreators-web.app.link/e/bWYaf9D3zTb71: Community Birth: Giving Birth Outside of a Hospital Setting: https://open.spotify.com/episode/7GTCoK60mqTGYRqyY1oLyc?si=gwpRPprQQgipF-PymysNgA55: Birth Planning Tips from Labor & Delivery Nurse and Doula: https://spotifycreators-web.app.link/e/lKE6f2T3zTb

In this episode of the MamasteFit Podcast, hosts Gina, a perinatal fitness trainer and birth doula, and Roxanne, a Labor and Delivery nurse and student midwife, are joined by Andrea Syms-Brown, an International Board Certified Lactation Consultant (IBCLC). They discuss simplifying the breastfeeding journey, especially during the first month postpartum. Andrea shares practical tips on how to ensure that your baby is eating enough, identifying potential breastfeeding issues, and supporting an exclusive breastfeeding journey. The conversation covers preparing for breastfeeding before birth, recognizing early signs of proper and improper latching, and understanding the basics of how to know if your baby is getting enough milk. Andrea emphasizes the importance of taking breastfeeding classes, working with a supportive team, and seeking help as early as day four if experiencing pain. The episode is filled with valuable insights and simple, actionable advice aimed at making the breastfeeding journey less daunting.00:00 Introduction to the MamasteFit Podcast00:29 Meet the Hosts: Gina and Roxanne01:19 Episode Overview: Simplifying Breastfeeding01:43 Guest Introduction: Andrea Syms-Brown03:13 Top Tips for Starting a Breastfeeding Journey05:58 Personal Breastfeeding Experiences07:57 Addressing Nipple Damage and Initial Latch Issues18:58 Ensuring Your Baby is Eating Enough23:57 Nursing Newborns: Early Days and Milk Drunk Babies24:44 Tracking Diapers and Reducing Anxiety26:36 Identifying Red Flags in Newborns27:44 Simplifying Breastfeeding: Tips and Tricks30:53 The Importance of Support and Resources33:58 Breastfeeding Challenges and Solutions37:10 The Role of Products in Breastfeeding43:24 Final Advice and Resources for New ParentsFind Andrea here!: babyinthefamily.comThis episode is sponsored by Bodily: https://rstyle.me/+_Nvv7BkX_TzNw68fZdLRkQUse code MAMASTEFIT20 to save on orders over $135——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of Moments with MamasteFit, Gina, a perinatal fitness trainer, birth doula, and mom of four, shares her strategies for homeschooling her first grader, managing a full-time business, and primarily solo parenting as a military spouse. She emphasizes the importance of support systems, prioritization, and effective scheduling. Gina provides a detailed look into her weekly routines, homeschooling curriculums, and tips for maintaining a balance between personal time and work responsibilities. She also discusses the flexibility homeschooling offers and shares future plans for her business while prioritizing her current phase of life.Check out Gina's fave homeschool products here!: https://amzn.to/4c6fGLC00:00 Introduction to MamasteFit01:10 Balancing Homeschooling and Parenting02:40 Scheduling and Time Management06:22 Homeschooling Curriculum and Activities13:59 Managing Younger Kids During Homeschooling16:25 Conclusion and Final Thoughts18:14 MamasteFit Programs and Offerings19:18 Stay Connected with MamasteFit——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, hosts Gina and Roxanne speak with Jo Robertson about the importance of talking to children about sex. Jo shares her extensive background in sex education, offering insight into when and how to introduce the topic to kids, especially in today's digital age. They discuss the benefits of starting these conversations early and how it helps in building confident and knowledgeable children. Jo also emphasizes using anatomically correct terms and the significance of understanding consent and emotional safety. The discussion aims to empower parents to become a soft landing place for their children's curiosity, preventing them from seeking potentially harmful information online. The episode is filled with personal anecdotes, professional advice, and resources for further learning.Find Jo Here! Link to course: ⁠https://courses.jorobertson.org/postpartum⁠ use code MAMASTEFIT for 20% off at checkoutJo's main website: ⁠https://www.jorobertson.org/TrickyChatsParenting.com00:00 Introduction to the MamasteFit Podcast01:05 Introducing Jo Robertson and the Topic of Sex Education02:01 Jo Robertson's Journey in Sex Education04:18 Personal Experiences with Sex Education06:59 The Importance of Early Conversations About Sex09:46 Navigating Conversations About Consent and Boundaries10:37 The Role of Pornography in Modern Sex Education11:14 Practical Tips for Talking to Kids About Sex23:31 Personal Stories and Reflections on Period Education29:18 Understanding the Impact of Periods Beyond Bleeding29:48 Navigating Periods in Different Contexts30:48 Educating Boys About Periods and Puberty32:06 The Importance of Open Conversations About Sex33:42 The Role of Parents in Sex Education35:27 The Influence of the Internet on Sex Education38:06 Addressing Concerns About Early Sex Education45:34 Emotional Risks and Respect in Sexual Relationships51:43 Normalizing Curiosity and Open Communication55:56 Final Thoughts and Resources for Parents——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Gina sits down to discuss how she has safely and confidently navigated her return to running- most recently at 8 months postpartum after baby number 4! As a former collegiate athlete and ultra-marathon runner, Gina breaks down what she has learned about returning to the sport she loves after becoming a mom (multiple times over!), sharing tips and advice on how to structure your return to running journey so that you can run farther, faster, and without pain!Check Out Our Core Warm Up Progression Series Here: https://www.youtube.com/playlist?list=PLpVOLQAGXrKWGFHO68ccwuJfvEufDWkj4

In this episode of the MamasteFit Podcast, Gina sits down to discuss how she has safely and confidently navigated her return to running- most recently at 8 months postpartum after baby number 4! As a former collegiate athlete and ultra-marathon runner, Gina breaks down what she has learned about returning to the sport she loves after becoming a mom (multiple times over!). Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

Gina debunks the myth of maintaining a perfect posture during pregnancy. She explores common postural tendencies, impacts on baby's positioning, and the importance of movement and mobility. The episode provides exercises to release tension in muscles, improve pelvic mobility, and facilitate a smoother labor experience. Gina emphasizes that there is no single perfect posture, but rather the best position is the next one, highlighting the importance of dynamic movement throughout pregnancy.00:00 Introduction to Perfect Posture in Pregnancy01:19 Debunking the Myth of Perfect Posture03:09 Common Postural Tendencies During Pregnancy06:12 Exercises to Release Tension and Improve Mobility15:08 The Importance of Hip Shifts19:00 Conclusion and Additional ResourcesBirth Prep for Labor Guide https://mamastefit.com/freebies/prepare-for-labor-guide/——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

Gina sits down with Dr. Jen Fraboni, PT, DPT, FRCms, known as DocJenFit on social media. Dr. Jen, a physical therapist and mom of 2, discusses the significance of mobility, the fallacy of the 'perfect posture,' and how varying positions can benefit individuals, especially during pregnancy and postpartum. The conversation extends into addressing myths related to movement and posture, advocating for tailored fitness and mobility programs to ensure overall well-being. Dr. Jen also shares her personal experiences with pregnancy and the nuances of preparing for a vaginal birth after Cesarean (VBAC). The episode strives to empower listeners to relax and adopt a fluid approach to posture and movement for a more comfortable and confident pregnancy, birth, and postpartum journey.Find Dr. Jen on social media: @DocJenFitWebsites: https://www.docjenfit.com/theoptimalbody/https://jen.health/00:00 Introduction to the MamasteFit Podcast01:19 Meet Dr. Jen Fraboni (DocJenFit)02:30 Debunking the Myth of Perfect Posture04:27 The Importance of Movement and Mobility07:47 Posture and Pregnancy: Myths and Realities16:09 Mobility and Stability: A Balanced Approach23:24 Personal Experiences and Insights on Pregnancy36:07 The Role of Mental Preparation in Birth45:40 Conclusion and Resources——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Birth Story Friday, Roxanne sits down with joined by Allison, who shares her transformative journey through two births. Allison's first experience involved an induction that ended with a C-section during the peak COVID-19 shutdowns, where she felt like a passive participant in the birth process. Her second birth was a VBAC, highlighting the power of proper education, advocating for oneself, and the importance of building a supportive birth team. Allison's story underscores how being an active participant can lead to a more empowering and positive birth experience. 00:00 Introduction to the MamasteFit Podcast01:17 Allison's First Pregnancy and Birth Experience02:47 Challenges During Induction and Labor07:41 C-Section and Postpartum Struggles09:05 Preparing for a VBAC11:21 Second Pregnancy and Labor Preparation17:50 Early Labor Signs and Doula Support20:18 Active Labor and Coping Techniques27:17 Deciding to Stay Home or Go to the Hospital27:36 The Car Ride to the Hospital30:22 Arriving at the Hospital32:14 Laboring at the Hospital38:17 The Final Push and Birth46:33 Postpartum Recovery and Reflections48:35 Importance of Education and Advocacy54:59 Conclusion and Resources——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Gina and Roxanne talk with James Hogue from Fathers Assisting Mothers (thatfam.org). James shares valuable insights on how partners, especially fathers, can support mothers throughout pregnancy, labor, birth, and the postpartum period. The discussion covers various topics including creating a birth plan, understanding medical terminology, providing physical and emotional support, and the importance of advocacy. James also talks about the unique role of fathers and how they can be involved in the birth process, including unexpected events like C-sections and NICU stays. The episode emphasizes the significance of preparation, communication, and physical fitness to ensure a supportive and empowering birth experience. Find James Here!Instagram: https://www.instagram.com/thedadsdoulaTikTok: https://www.tiktok.com/@thedadsdoula?is_from_webapp=1&sender_device=pcWebsite: https://www.thatsmyfam.org/00:00 Introduction to MamasteFit Podcast01:18 Meet James Hogue: The Doula Dad02:05 James' Journey to Becoming a Doula05:38 The Importance of Partner Involvement12:50 Advocacy and Support Strategies19:09 Navigating Medical Interventions with BRAIN28:47 Addressing Past Birth Traumas31:47 Unpacking Emotions During Birth32:39 Reshaping Male Roles in Pregnancy34:11 Sponsor Break: Needed Nutrition35:08 Tips for Dads During Labor42:18 Fitness and Comfort Measures for Birth Partners46:34 Supporting During a C-Section52:34 Navigating NICU Challenges57:16 Final Advice for Fathers01:00:26 Resources and Closing Remarks——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

Welcome to Moments with MamasteFit! In this mini episode Gina and Roxanne explore the fascinating world of the placenta! They discuss its development, function, and how it ages throughout pregnancy. Learn about what the placenta does, how it acts as a filtration system for the baby, and the signs of its maturation. They also share insights on what influences placental health, discuss common prenatal tests, and offer tips on maintaining healthy placental function. Whether you're expecting or simply curious, this episode provides a comprehensive look at one of pregnancy's most essential organs.00:00 Introduction to the Placenta00:38 Meet Your Hosts: Gina and Roxanne00:58 Understanding the Placenta's Function02:27 Development Stages of the Placenta03:59 Signs of Placenta Aging and Maturation07:34 Monitoring Placenta Function and Baby's Health11:58 Factors Affecting Placenta Development14:37 Supporting Placenta Health During Pregnancy16:17 Exploring the Placenta After Birth19:11 Conclusion and Final Thoughts——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast's Birth Story Friday, Kelsey shares her memorable experiences with two C-sections, emphasizing the importance of maternal intuition and listening to one's body. Kelsey, a former gymnast and physical therapist, discusses how her athletic background and CrossFit prepared her for pregnancy. She narrates how listening to her gut lead her to seek medical help at crucial times, leading to the delivery of two healthy boys. The first birth a C-Section at 37 weeks due to decreased fetal movement, and the second at 36 weeks due to a uterine window. Kelsey also sheds light on her battle with postpartum anxiety and depression, underlining the significance of seeking mental health support. 00:00 Introduction to the MamasteFit Podcast01:28 Meet Kelsey: Athletic Background and Pregnancy Preparation05:50 First Pregnancy: Challenges and Birth Story14:44 Postpartum Recovery and Mental Health21:59 Second Pregnancy: Early Challenges and Contractions29:26 Discovering the Uterine Window31:54 Facing the Reality of a C-Section32:47 Navigating the NICU Experience35:24 Postpartum Challenges and Support39:31 The Importance of Mental Health42:49 Trusting Your Gut and Seeking Help48:51 Conclusion and Final Thoughts——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Gina and Roxanne discuss their experiences as military spouses, focusing on the challenges and benefits of solo parenting, frequent deployments, and the importance of community and support systems. They share personal stories, coping techniques, and the unique aspects of being part of a military family. The episode also touches on mental health, the importance of having a personal creative outlet, and strategies for balancing multiple responsibilities, including homeschooling, running a business, and professional development. Sponsored by Needed, a nutrition company specializing in optimizing nourishment for the perinatal stage.00:00 Introduction to the MamasteFit Podcast00:42 Meet Your Hosts: Gina and Roxanne01:34 Our Journey as Military Spouses02:58 Unique Challenges and Experiences10:57 Navigating Solo Parenting12:26 Mental Load and Asking for Help22:10 Routine Hacks and Support Systems27:08 Establishing a Routine During Deployment28:45 Coping with Solo Parenting Challenges29:13 Navigating Childcare in Military Communities32:59 Balancing Work and Parenting as a Military Spouse34:14 The Importance of Outsourcing and Team Support36:26 Managing Time and Setting Boundaries37:16 Balancing Multiple Roles and Responsibilities50:18 Homeschooling and Flexible Schedules52:45 Reflecting on the Benefits of Military Life58:09 Conclusion and Support Resources——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this mini episode of Moments with MamasteFit, the focus is on how a baby's position, particularly the occiput posterior (OP) or occiput anterior (OA), can impact the second stage of labor, known as pushing. The episode breaks down the rotational positions of babies, the challenges posed by an OP position, and the potential need for instrument-assisted delivery such as forceps or vacuum. The show shares insights from a doula and labor nurse, including signs of an OP baby, intervention strategies like inversions and open hip positions, and the importance of understanding the pros and cons of different delivery options for future pregnancies. Practical advice for expecting mothers and their partners is provided to help navigate labor challenges and make informed decisions about childbirth.Learn more about the Miles Circuit: https://youtu.be/qJhz6lrPo_Q00:00 Introduction to Baby's Positions00:37 Understanding Baby's Rotational Positions01:31 Challenges with OP Position02:24 Signs of OP Position During Labor07:41 Instrument Assisted Delivery Options11:29 Strategies to Address OP Position18:38 Conclusion and Resources

Gina and Roxanne discuss the crucial stage of pushing during labor. They break down key concepts such as the fetal ejection reflex, the Ferguson reflex, and laboring down, providing insights on how to determine the right time to push. The episode delves into spontaneous bearing down versus laboring down strategies, comparing the benefits and potential risks. They also discuss the nuances of pushing with or without an epidural, aiming to equip listeners with the knowledge needed to make informed decisions during their own birth experiences.00:00 Introduction to Pushing00:17 Understanding the Fetal Ejection Reflex01:42 Different Ways to Start Pushing03:12 Signs and Experiences of the Fetal Ejection Reflex08:38 Personal Experiences with Pushing20:18 The Ferguson Reflex Explained23:55 Comparing Birth Experiences24:58 Understanding Epidurals and Contractions25:31 Sponsor Break: Needed Nutrition26:42 Introduction to Laboring Down27:47 The Mechanics of Laboring Down32:14 Studies on Laboring Down39:16 Practical Considerations for Laboring Down45:14 Final Thoughts and Resources——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

This episode of the MamasteFit Podcast's Birth Story Fridays features Georgia sharing her two birth experiences. Her first pregnancy involved a breech baby that ended in a C-section after extensive efforts for a vaginal birth. The second pregnancy was a successful VBAC (Vaginal Birth After Cesarean) at home. Georgia discusses her emotional and physical journey through both pregnancies, the importance of informed decision-making, and how she prepared differently for her VBAC. The episode highlights the significance of empowerment, autonomy, and the supportive role of fitness and education in the prenatal and postpartum periods.00:00 Introduction to MamasteFit Podcast01:20 Georgia's First Pregnancy Journey02:31 Challenges of a Breech Baby06:06 Labor and Delivery of the First Baby19:46 Postpartum Recovery and Reflections21:10 Second Pregnancy and Preparation22:31 Facing New Challenges in Second Pregnancy26:53 Deciding on a Home Birth30:11 Starting the Labor Journey30:26 Early Contractions and Nesting Instincts31:43 Labor Progresses and Partner Support35:59 Midwife Arrives and Active Labor38:15 Counting Through Contractions40:19 Pushing and Birth50:14 Postpartum Reflections and Recovery58:26 Empowering Birth Choices and EducationFind Georgia Here:Instagram @georgiatrainmusic Check out Georgia's song about infertility struggles on YouTube: https://youtu.be/wUqY-evgh0w?si=ViC9YXJyieq4vuCj——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit podcast, Gina and Roxanne is once again joined by pelvic floor physical therapist Hayley Kava to discuss diastasis recti (DRA) during pregnancy and postpartum. They explain what diastasis is, how it occurs as a natural adaptation during pregnancy, and various approaches to minimize its severity and support healing. The conversation emphasizes the importance of understanding body positioning, breathing patterns, and asymmetry, as well as the necessity of loading and challenging tissues in the postpartum recovery process. The episode also addresses common misconceptions and harmful marketing practices targeting postpartum women. Throughout, the hosts and guest provide practical tips for both pregnancy and postpartum stages to help women feel confident and empowered in their perinatal journey.00:00 Introduction to the MamasteFit Podcast01:06 Meet Hayley Kava: Pelvic Floor Physical Therapist01:32 Understanding Diastasis Recti02:15 Managing Diastasis During Pregnancy08:08 Asymmetry and Its Impact on Diastasis16:34 Postpartum Healing Strategies17:48 The Role of Positioning and Pressure Management22:22 Practical Tips for Postpartum Recovery28:21 Addressing Common Concerns and Misconceptions30:08 Self-Assessment Techniques for Diastasis37:11 The Importance of Loading and Functional Movement39:40 Final Thoughts and Resources——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of 'Moments with MamasteFit,' we delve into optimal spacing between pregnancies and its impact on pregnancy and birth outcomes. The discussion covers research and professional experiences regarding interpregnancy and birth-to-birth intervals, especially in the context of vaginal birth after Cesarean (VBAC). Key recommendations include a minimum of 18 to 24 months between pregnancies to reduce risks such as uterine rupture, maternal mortality, and infant complications. The episode also emphasizes the importance of preconception counseling for effective family planning.00:00 Introduction to Interpregnancy Intervals01:26 Understanding Interpregnancy Intervals02:29 VBAC and Interpregnancy Intervals05:09 Optimal Spacing Between Pregnancies10:03 Preconception Counseling and Planning15:37 Risks of Short and Long Interpregnancy Intervals18:21 Conclusion and Recommendations20:17 Prenatal and Postpartum Support Programs21:28 Sponsor Message: Needed Prenatal Vitamins——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Gina and Roxanne explore their own family spacing decisions and various birth control methods used between pregnancies. They share personal experiences, challenges faced, and the choices that influenced the age gaps between their children. The discussion covers methods of natural family planning, hormonal and non-hormonal birth control options, and offers insights into how these decisions have impacted their lives both as mothers and as fitness professionals. They also discuss the emotional and physical aspects of birth control and family planning, reflecting on experiences with different methods and their effects on the body.00:00 Introduction to MamasteFit Podcast01:06 Hosts' Personal Family Spacing Stories03:05 Challenges and Considerations in Family Planning08:08 Birth Control Methods and Experiences26:59 Natural Family Planning and Tracking Cycles30:49 Final Thoughts and Future Plans46:47 Conclusion and Sponsor Message——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

Birth Story 71: Melanie's Severe Preeclampsia, Two C-Sections, & Breech Home Birth with NICU Transfer In this episode of the MamasteFit Podcast's Birth Story Friday, host Gina (perinatal fitness trainer and birth doula) and Roxanne (labor and delivery nurse and student midwife) welcome Gina's friend Melanie, who shares her three unique birth stories. Melanie discusses her experiences with two C-sections, one under general anesthesia due to HELLP syndrome and another planned, but stressful and disempowering. Melanie goes on to achieve a successful VBAC home birth after two C-sections- with the unexpected twist of a breech birth and a transfer to the NICU. This episode underscores the importance of advocacy, the right support, and informed decision-making in pregnancy and childbirth. 00:00 Introduction to Melanie's Birth Stories01:29 Melanie's First Pregnancy: HELLP Syndrome and C-Section03:58 Melanie's Second Pregnancy: Struggles and Another C-Section07:42 Challenges with Medical Support During Second Pregnancy24:52 Melanie's Third Pregnancy: Aiming for a VBAC37:34 Navigating Prenatal Care Challenges39:11 Support from a Doula40:32 Exploring Home Birth Options43:08 Preparing for a Home Birth46:41 Labor and Delivery at Home56:46 Unexpected Complications01:02:44 Reflecting on the Birth Experience01:08:12 Final Thoughts and AdviceFind Melanie on Instagram @SAHMauthor here: https://www.instagram.com/sahmauthor?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==Find her OB, Dr. Nathan Riley, here: https://www.instagram.com/nathanrileyobgyn/?hl=en——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Roxanne, a labor and delivery nurse and student midwife, discuss the importance of mental preparation for childbirth and parenthood. They are joined by Tracy, founder of GentleBirth, an app designed to help with mindset and mental preparation for birth. The conversation covers how mindset shapes birth experiences, strategies to build mental resilience, and how to incorporate mindfulness and meditation into daily routines. They also touch on the significance of mindfulness in reducing pregnancy and postpartum stress for both mothers and their babies.00:00 Introduction to Mental Preparation for Birth01:17 Meet Tracy, Founder of GentleBirth02:20 Understanding Mindset in Pregnancy04:20 The Importance of Mental Flexibility08:21 Practical Tips for Incorporating Meditation11:40 The Role of Mindfulness in Labor23:26 Mindfulness Beyond Birth48:29 Final Thoughts and Resources——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of Moments With MamasteFit, Roxanne and Gina (a labor nurse and a doula) discuss the concept of the labor curve and share diverse experiences on dilation rates during labor. They compare the historical Freedman's Curve to contemporary understandings, emphasizing that dilation can be irregular and is just one part of assessing labor progress. They also highlight other important indicators such as temperament, movement patterns, and specific fetal heart rate changes, providing invaluable insights for both expecting individuals and birth supporters.00:00 Introduction to Moments With MamasteFit00:22 Understanding the Labor Curve00:42 Real-Life Labor Stories01:50 Freedman's Curve vs. Contemporary Labor Curve03:12 Indicators of Labor Progress07:11 Movement Patterns and Labor Progression10:51 Epidurals and Labor Signs16:39 Conclusion and Resources——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, hosts Gina (perinatal fitness trainer and birth doula) and Roxanne (labor and delivery nurse and student midwife) discuss the stages of labor from the onset of contractions to the moment of birth. They break down each phase within the first stage of labor, including early labor, early active labor, active labor, and transition, sharing favorite coping techniques for each stage drawn from both personal and professional experiences. Key strategies for managing early labor include balancing rest and movement, hydration, and nutrition. As labor progresses into active labor and transition, effective comfort measures such as hip squeezes, hydrotherapy, and physical support are explored. The episode also covers mental strategies and practical tips to navigate the labor process confidently.00:00 Introduction to MamasteFit Podcast00:01 Overview of Labor Stages00:16 Hosts Introduction01:47 Labor Timeline Breakdown03:17 Early Labor: Rest and Movement07:06 Comfort Measures for Early Labor12:24 Transition to Active Labor20:09 Transition Phase: Coping Strategies28:43 Second Stage of Labor: Pushing30:44 Sponsor Message and Conclusion——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Gina shares her detailed birth stories for all four of her children, from her initial hospital birth with an epidural to her empowering home births. She recounts how each experience influenced the next and discusses the importance of empowered, respectful care during childbirth. Gina covers the highs and lows of each experience, what each one taught her, and how her personal and professional experiences with birth have shaped her care as a birth worker. 00:00 Introduction to the MamasteFit Podcast01:06 Gina's First Birth Story: Hospital Birth with Epidural02:05 Navigating Pregnancy Fears and Induction Anxiety05:43 Labor and Delivery Challenges09:58 The Birth Experience: From Induction to Delivery24:53 Postpartum Reflections and Confidence Struggles26:39 Preparing for a Redemptive Second Birth27:56 Transition to Home Birth During COVID-1930:51 The Dream Home Birth Experience38:16 The Importance of Controlling Your Birth Space39:07 The Journey to a Serene Birth Experience40:04 Navigating Anxiety and Expectations42:01 The Unexpected Challenges of Labor44:18 The Role of Support and Preparation47:37 The Final Push and Birth50:05 Reflecting on Birth Experiences52:02 Lessons Learned and Future Plans53:00 The Fourth Birth: A New Approach01:01:17 The Fastest Labor Yet01:12:30 Concluding Thoughts and Support Resources——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

Gina and Roxanne break down the importance of various movement patterns and labor positions to create space in the pelvis during pregnancy and childbirth. The sisters emphasize that there is no single “best” position, but rather a range of movements that can help facilitate labor progress. They explain how to prepare the body during pregnancy through exercises like hip shifts, pelvic tilts, and spinal mobility. This talk also covers how to address common issues during labor using specific movements and positions, but again, they stress the importance of practicing these movements during pregnancy to be better prepared for labor! 00:00 Introduction to the MamasteFit Podcast01:03 Understanding Laboring Positions02:23 Pelvic Movements During Pregnancy05:18 Prenatal Fitness and Common Postural Tendencies06:42 MamasteFit Birth Prep Circuit07:26 Sponsor Break: Needed Nutrition08:32 Incorporating Movements into Prenatal Workouts13:59 The Importance of Hip Shifts21:28 Applying Movements to Labor27:41 Addressing Common Labor Issues39:35 Conclusion and Resources Links:Hip Shift Video: https://youtu.be/3qZGTPdupXg——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, perinatal fitness trainer and birth doula Gina, alongside pelvic floor physical therapist Hayley Kava, discuss common causes and solutions for painful sex in the postpartum period. They delve into hormonal changes, effective lubrication options, and optimal sexual positions to alleviate discomfort. The importance of good communication with partners and practical tips like pelvic floor muscle relaxation techniques are also highlighted. The episode provides valuable insights and resources to help new mothers navigate intimacy challenges post-birth.00:00 Introduction to Painful Sex01:41 Hormonal Changes Postpartum04:02 Lubrication Solutions10:41 Positioning Tips for Comfort18:45 Partner Communication and Exercises21:46 Conclusion and Final TipsResources for the show notes:Hayley Kava PT: https://www.hayleykavapt.com/Instagram: https://www.instagram.com/hayleykavapt/Pelvic Balance Series: https://www.hayleykavapt.com/Pelvicbalanceseries Hayley's Positional Guide for Pain-Free Sex: https://www.hayleykavapt.com/the-sex-position-guide-sales-pageHayley's Lube Recommendations: V-Magic: https://amzn.to/4hOUprKGood Clean Love: https://amzn.to/4hOUzPS Coconu: https://amzn.to/4hQ7eCbPodcasts & Workouts Related to this Episode:Navigating Intimacy Postpartum with Dr. Robertson: https://spotifycreators-web.app.link/e/v7GdCl118Qb10 Min Pelvic Floor relaxation workout: https://youtu.be/EWGIWJeGbzo

In this episode of the MamasteFit Podcast, Gina and speaks with Dr. Jo Robertson, a New Zealand-based sex therapist specializing in women's sexual health and postpartum intimacy. The discussion covers strategies for rebuilding intimacy after childbirth, starting with a strong non-sexual connection. Key topics include the 'orange light' approach to intimacy, dealing with guilt and societal pressure, practical tips such as the Three Minute Game, the importance of lubrication, and using vibrators. Dr. Robertson also shares the significance of self-view and body positivity postpartum. The episode highlights the importance of communication with partners and planning 'date nights' at home. Listeners are offered a discount on Dr. Robertson's postpartum sex course.00:00 Introduction to the MamasteFit Podcast01:28 Meet Dr. Jo Robertson: Sex Therapist from New Zealand04:26 Navigating Postpartum Intimacy: Personal Experiences08:40 Understanding Postpartum Sexual Health17:47 Practical Tips for Rebuilding Intimacy22:20 Sponsor Break: Needed Nutrition24:06 Planning Intimacy: Strategies for Busy Parents32:34 Body Image and Confidence Postpartum45:35 Final Thoughts and Recommendations51:26 Conclusion and ResourcesFind Dr. Jo Here!Link to course: https://courses.jorobertson.org/postpartum use code MAMASTEFIT for 20% off at checkoutJo's main website: https://www.jorobertson.org/Recommended Lubricant: Pjur Bodyglide ——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast's Birth Story Friday, Roxanne, a labor and delivery nurse and student midwife, shares her three unique and empowering birth stories: two unmedicated hospital births and one unmedicated birth center birth. Alongside Gina, a perinatal fitness trainer and birth doula, Roxanne discusses the importance of support during pregnancy and labor, her preparation methods, the impactful experiences of her births, and the essential role of building a supportive birth team. This episode offers insights into navigating the perinatal timeline with confidence, emphasizing the significance of intentional support and preparation for a positive birth and postpartum journey.00:00 Introduction to the MamasteFit Podcast00:22 Meet Roxanne and Gina01:11 Roxanne's Birth Stories Overview02:58 Preparing for an Unmedicated Birth04:27 Challenges and Support During Pregnancy07:14 Hypnobirthing and Spinning Babies Techniques18:30 Labor Begins and Early Contractions25:44 Early Labor and Hospital Visit26:37 Deciding to Go Home28:07 Labor Progresses at Home32:07 Rushing to the Hospital34:00 Arriving at the Hospital38:46 Birth and Immediate Aftermath44:06 Reflecting on the Birth Experience46:21 Second Pregnancy and Complications51:03 Preparing for the Second Birth53:56 Early Signs of Labor55:06 Early Labor and Hip Squeezes55:52 Heading to the Birth Center56:57 Active Labor in the Tub57:30 Pushing and Delivery01:00:29 Post-Birth Reflections01:04:46 Third Pregnancy and Birth Plans01:06:41 Labor and Delivery of the Third Baby01:26:06 Reflections on All Births01:29:11 Final Thoughts and ResourcesLinks:The MamasteFit Birth Prep Circuit: Relieve Tension & Prepare for Birthhttps://youtu.be/6MsiKQQFbC8——————————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Gina and Roxanne welcome Dr. Nicole Rankins, a board certified OB/GYN. Dr. Rankins shares her insights on how to have an empowering experience during pregnancy, labor, and the postpartum period. From choosing the right provider to understanding the importance of mindset and childbirth education, this episode provides valuable tips for expecting parents. Dr. Rankins also emphasizes the significance of preparing for postpartum recovery and gives advice on how partners can support during labor. The conversation delves into key strategies for managing pain, considering birth preferences, and navigating emergent situations, aiming to help parents feel confident and empowered throughout their pregnancy journey.00:00 Welcome to the MamasteFit Podcast01:07 Meet Dr. Nicole Rankins: Empowering Pregnancy and Birth01:56 Choosing the Right Provider for Your Pregnancy09:33 Advocating for Yourself and Your Birth Plan16:02 The Importance of Childbirth Education19:54 Mindset and Preparation for Labor24:20 Navigating Labor and Birth Options44:21 Understanding Birth Plans and Preferences53:40 Postpartum Preparation and Final ThoughtsDr. Nicole Calloway Rankins is a board-certified, practicing OB/GYN and mom of 2 who empowers moms to feel calm, confident, and empowered for pregnancy and birth. In her over 20 year career she's helped nearly 2,000 babies into this world and has demystified pregnancy and childbirth for thousands more women through her popular podcast All About Pregnancy & Birth, which has been downloaded over 2.5 million times. She regularly shares holistic, evidence-based pregnancy and birth info with her community of 25K+ on Instagram (@drnicolerankins), and has served thousands of moms-to-be through her online birth plan class, Make A Birth Plan The RIGHT Way, and comprehensive online childbirth education class, The Birth Preparation Course.Find Dr. Rankins Here!Website: https://drnicolerankins.com/Insta: https://www.instagram.com/drnicolerankins/?hl=enPodcast: https://drnicolerankins.com/episode97/?fbclid=PAZXh0bgNhZW0CMTEAAabTgz6_oY-Gz1f9H-xlGFe16xYf6MbFP2zXrzdZXTnOafA2Lt5rZXYImcE_aem_bL0o6BEudOlciE_iuV-Yqw===Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of Moments With MamasteFit, the focus is on pelvic pain, specifically pubic symphysis pain, commonly experienced during pregnancy. Gina sits down with Hayley Kava, a pelvic floor physical therapist, who shares her expertise on understanding and managing this type of pain. The discussion covers the anatomy and function of the pelvic muscles, using various exercises and techniques to alleviate pain and improve mobility. Recommendations for both pregnant individuals and professionals are provided, emphasizing the importance of targeting strengthening exercises over stretching. The episode also highlights the mental aspect of pain management and the role of professional support. 00:00 Introduction to Pelvic Pain 00:37 Understanding Pubic Symphysis Pain 02:01 Case Study: Managing Pelvic Pain 06:20 Exercises for Pelvic Pain Relief 11:24 Pelvic Floor and Pelvic Pain 19:42 Recommendations for Pregnant Individuals and PTs 23:00 Conclusion and Resources Links to check out: Episode 5: Overcoming Pelvic Pain: https://spotifycreators-web.app.link/e/jNxjJ5HgJQb Episode 67: Pelvic Pain Relief Tips: https://spotifycreators-web.app.link/e/tLmn3XGgJQb YouTube Workouts: -SI joint pain: https://youtu.be/TvS-12sl9Kk -SPD pain workout: https://youtu.be/NAVgnM4b_2Q -Overall Pelvic Pain Relief workout: https://youtu.be/_tzwSiiQaFo === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Postpartum sample:  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this episode of the MamasteFit Podcast, Gina and Roxanne discuss the top five prenatal discomforts experienced during pregnancy: pelvic pain, nausea and GI distress, fatigue and insomnia, Braxton Hicks contractions, and shortness of breath. They outline the causes of these discomforts, provide tips for alleviating them, and emphasize the importance of seeking medical advice when necessary. They provide practical advice on strength training, hydration, and other remedies while also sharing their personal experiences and professional expertise to help expectant mothers navigate a comfortable and empowered pregnancy journey. 00:00 Introduction to Prenatal Discomforts 00:31 Hosts Introduction and Podcast Overview 01:22 Understanding Pelvic Pain During Pregnancy 07:17 Managing GI Distress and Nausea 21:06 Addressing Fatigue and Insomnia 21:36 Understanding Early Pregnancy Fatigue 22:33 Dealing with Pregnancy Insomnia and Anxiety 23:21 The Importance of Rest and Self-Care 26:40 Managing Braxton Hicks Contractions 31:45 Shortness of Breath During Pregnancy 37:58 Common Prenatal Discomforts and Remedies 41:21 Final Thoughts and Resources Links: Episode 5: Overcoming Pelvic Pain: https://spotifycreators-web.app.link/e/jNxjJ5HgJQb Episode 67: Pelvic Pain Relief Tips: https://spotifycreators-web.app.link/e/tLmn3XGgJQb YouTube Workouts: SI joint pain: https://youtu.be/TvS-12sl9Kk SPD pain workout: https://youtu.be/NAVgnM4b_2Q Overall Pelvic Pain Relief workout: https://youtu.be/_tzwSiiQaFo === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

Our beloved in house pelvic floor physical therapist, Hayley Kava, shares how her first birth experience inspired her career path. Her journey began with a hospital birth that she found to be less than positive, leading her to seek a more empowering experience the next time. Her second birth, also in a hospital, turned out to be a much more positive and fulfilling experience, but left a little to be desired when it came to immediate postpartum care. Finally, her third birth took an unexpected turn—an unplanned unassisted home birth after a precipitous labor! Despite having a midwife, the baby arrived before they could get there. Tune in to hear Hayley's incredible birth stories and how they fueled her passion for helping others achieve empowering birth experiences. Find Hayley here! https://www.hayleykavapt.com/ https://www.instagram.com/hayleykavapt/?hl=en 00:00 Introduction to Birth Story Friday 01:11 Hayley's First Birth Experience 10:20 Transition to Second Birth 11:47 Hayley's Second Birth Story 21:03 Preparing for the Third Birth 23:42 The Third Birth Begins 31:19 The Home Birth Experience 51:25 Post-Birth Reflections and Insights 54:40 Conclusion and Resources === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

In this episode of the MamasteFit Podcast, Gina and Roxanne delve into the much-requested topic of maintaining milk supply while exercising. They cover essential aspects of breastfeeding, returning to fitness, and how to maintain a healthy milk supply. Key insights include understanding the supply and demand system of milk production, the importance of baby's latch, ways to ensure good milk removal, and the role of hormones and nutrition. They also discuss common myths about breastfeeding and exercise, like concerns over lactic acid levels, the need to avoid chest exercises, and the misconception that breastfeeding alone will lead to significant weight loss. Practical tips for integrating exercise with breastfeeding are provided, such as wearing supportive but non-compressive nursing bras, staying hydrated, eating nutrient-dense foods, and incorporating active recovery. This episode emphasizes the importance of mental and physical well-being, both for mothers and babies, and encourages listeners to focus on functionality and health rather than postpartum weight loss. 00:00 Introduction to MamasteFit Podcast 01:16 Breastfeeding and Milk Supply Basics 02:43 Common Breastfeeding Challenges 08:04 Exercise and Milk Supply 10:12 Debunking Breastfeeding and Exercise Myths 22:25 Practical Tips for Breastfeeding and Exercising 44:10 Conclusion and Additional Resources Love and Fit Strappy Back Nursing Bra!: https://www.loveandfit.com/products/strappy-back-2-0-nursing-sports-bra === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

Gina shares how she prepared her pelvic floor for her fourth birth! She worked with a pelvic floor PT at the end of her pregnancy and learned some issues she was having were related to her pelvic floor. She incorporated several exercises and strategies to release the tension in her pelvic floor and had a much faster labor experience for her fourth, and final baby!

=== Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this episode of the MamasteFit podcast, Erin shares her detailed birth story. Originally planning for an unmedicated birth, Erin faced several challenges including the need for her waters to be broken, Pitocin induction, an epidural, and navigating a shoulder dystocia. She recounts her preparation for pregnancy dealing with PCOS, her labor experience, and the emotional aftermath. Roxanne and Erin also discuss the importance of being active during pregnancy, the benefits of having a doula, and the significance of adequate postpartum rest. 00:00 Introduction to Birth Story Friday 01:28 Meet Erin: Preparing for Pregnancy and Birth 05:01 Erin's Labor Begins 12:02 Challenges During Labor 15:13 The Birth and Immediate Aftermath 18:49 Postpartum Reflections and Advice 28:59 Conclusion and Resources === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this episode of the MamasteFit Podcast, Roxanne talks with Cheryl Sew Hoy, the founder and CEO of Tiny Health, about the importance of the microbiome during pregnancy and its impact on babies. Cheryl delves into the science behind the gut and vaginal microbiomes, how they transfer to the baby during birth and breastfeeding, and their critical role in training the infant's immune system. The discussion includes practical tips on maintaining a healthy microbiome, the significance of probiotics, and the effect of antibiotics. Cheryl shares her personal journey and explains the importance of testing and understanding the microbiome for lifelong health, as well as sheds some light on increasingly more common symptoms of gut health issues that may be getting overlooked!  Check out Tiny Health here, and don't forget to use our code, MAMASTE20 for $20 off!  http://tinyhealth.com/ http://poweredbytiny.com/ 00:00 Introduction to the MamasteFit Podcast 01:06 Meet Cheryl Sew Hoy: Founder of Tiny Health 03:25 Understanding the Microbiome 04:31 The Gut and Vaginal Microbiome 06:43 Impact of Birth Methods on Microbiome 07:56 Breastfeeding and Microbiome Development 10:31 Antibiotics and Microbiome Disruption 12:36 The Role of Bifidobacterium 25:02 Family Microbiome Dynamics 28:15 GBS and Pregnancy 36:48 Making Informed Decisions About GBS 37:11 Early Testing and Prevention Strategies 38:00 Dietary Interventions for GBS 40:47 Understanding the Vaginal Microbiome 42:35 Probiotics and Their Impact 47:46 Infant Microbiome and Early Testing 50:15 Breastfeeding, Formula, and HMOs 57:27 Signs of Microbiome Imbalance in Infants 59:34 Testing Frequency and Membership Options 01:05:51 Conclusion and Final Thoughts  === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In the premiere episode of 'Moments with MamasteFit,' hosts Gina and Roxanne share professional birth worker experiences with cervical scar tissue, a frequently overlooked but significant factor in labor progress. They delve into causes such as previous cervical procedures, symptoms, and various ways to address and manage scar tissue during labor. Techniques like manual massage, use of evening primrose oil, and mechanical dilators are explored. This episode educates both expecting parents and birth professionals on the potential challenges and solutions associated with cervical scar tissue. 00:00 Introduction to Moments with MamasteFit 00:42 Understanding Cervical Scar Tissue 01:35 Identifying and Addressing Cervical Scar Tissue 03:14 Personal Experiences and Theories 06:30 Methods to Break Up Cervical Scar Tissue 09:45 Preparing for Labor with Cervical Scar Tissue 17:32 Final Thoughts and Resources === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this episode of the MamasteFit Podcast, hosts Gina and Roxanne sit down with Dr. Puja Shah again, this time to discuss mental strategies for navigating the postpartum period. They delve into hormonal shifts, common emotions, and effective coping mechanisms. Dr. Shah shares her personal journey with postpartum mental health, emphasizing the importance of self-awareness and breathing exercises. The conversation also touches on the realities of life and death, providing insights on grieving and managing postpartum anxiety. This episode aims to empower new mothers with tools for a smoother transition into motherhood! 00:00 Introduction to the MamasteFit Podcast 01:14 Meet Dr. Puja Shah: Navigating Postpartum Mentally 03:04 Personal Stories of Postpartum Grief and Anxiety 06:44 Coping Mechanisms and Mental Health Strategies 10:07 The Concept of Matrescence and Postpartum Changes 21:17 Modeling Healthy Behaviors for Our Children 22:02 Sponsor Break: Needed Nutrition 24:16 Breathing Techniques and Mantras for Stress Relief 37:07 Addressing Life and Death in Postpartum 48:21 Final Thoughts and Coping Strategies Recap 53:32 Conclusion and Resources for Postpartum Support More about Dr. Shah: Puja Shah, M.D., is a double board-certified anesthesiologist and interventional pain management specialist. After her own journey with pregnancy, and postpartum she has honed her craft to women's wellbeing, particularly during this intricate stage of life.   Approaching wellness from the inside out, she uses her intensive medical training and deep understanding of the mind-body connection to deliver comprehensive pain management care to her patients. Passionate about promoting a greater understanding of chronic pain, she believes that many conditions may have multifactorial sources and works diligently with each patient to find their own specialized wellness profile and treatment plan.  She is an expert mind/body coach and believes that without self awareness, we cannot truly heal.  She coaches clients to become aware of the root causes of their distress, to allow relief of symptoms such as chronic pain, anxiety, depression, PTSD, and more.  The synergy between the mental health and somatic (body) system is what she believes can lead to long lasting wellbeing.   Dr. Shah completed her education at Drexel University College of Medicine, completed a residency in anesthesiology at the SUNY Downstate Medical Center, where she won the Resident of the Year award, and a fellowship in Interventional Pain Management at Tufts University. Dr. Shah has authored numerous research presentations and is a member of several honorary and professional societies. Dr. Shah works as an anesthesiologist, pain management specialist in New York City and the surrounding area. Follow Dr. Shah on Instagram here: https://www.instagram.com/drpujanyc/ Hear our other episode with Dr. Shah all about Birth and Pain Relief: https://spotifycreators-web.app.link/e/aed5TFqcYPb === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this episode of the MamasteFit Podcast Birth Story Friday, Roxanne welcomes Sam, who shares her personal journey of her two birth experiences. Sam's first birth was a challenging C-section following an induction due to high blood pressure, which led her to seek a different path for her second pregnancy. Determined to have a VBAC, Sam finds a supportive provider and prepares extensively through prenatal courses, pelvic floor exercises, and Hypnobirthing. Despite facing another induction for preeclampsia, Sam successfully delivers her baby vaginally. Her story emphasizes the significance of having a supportive medical team and the importance of preparation and advocacy in achieving a desired birth experience. 00:00 Introduction to the MamasteFit Podcast 00:01 Meet Sam: Two Birth Stories 01:27 Sam's First Birth: A C-Section Journey 14:30 Preparing for the Second Pregnancy 25:17 Sam's Second Birth: A Successful VBAC 36:13 Postpartum Reflections and Advice 41:17 Conclusion and Final Thoughts === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this New Year's episode of the MamasteFit Podcast, Gina, a perinatal fitness trainer and birth doula, shares the journey of creating MamasteFit—a global company offering both online and in-person pre/postnatal fitness programs, and childbirth education courses. Gina discusses the steps she and her sister Roxanne have taken to build their business, challenges faced, the importance of community, and how their backgrounds and commitment to continuous learning shaped MamasteFit. From starting small in 2017 hoping for 100 followers and handful of in-person clients, to a global company with hundreds of thousands of followers and even becoming a published author, Gina shares advice on what has helped her along the way.  00:00 Welcome to MamasteFit Podcast 01:08 The Birth of MamasteFit 02:16 Building the Business: Personal Training and Certifications 06:22 Creating a Community and Refining Programs 14:13 Expanding Services: Doula Support and Social Media Growth 24:18 Navigating Challenges and Growth During COVID 33:29 Future Goals and Personal Reflections === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this episode of the MamasteFit Podcast, Gina and Roxanne discuss their personal journeys of transitioning from having no children to four. They talk about the challenges, support systems, and mental health struggles they faced at each stage, from 0 to 1, 1 to 2, 2 to 3, and finally, 3 to 4 kids. They also share how they reached the point of knowing their families are complete. Gina discusses her journey with four kids and a supportive network, while Roxanne delves into her experience with three kids, highlighting the difficulties with postpartum mental health and seeking balance. The episode is filled with personal anecdotes and professional insights aimed at empowering listeners in their own family planning and parenting journeys. 00:00 Introduction to the MamasteFit Podcast 01:14 Gina's Journey: From Zero to One Child 12:07 Roxanne's Experience: From Zero to One Child 13:50 Navigating Breastfeeding Challenges 22:46 Mental Health and Postpartum Anxiety 25:15 Support Systems and Family Dynamics 27:30 Coping Strategies and Hormonal Changes 27:53 Challenges of Moving and Birth Experiences 28:53 Sleep Struggles and Co-Sleeping 29:46 Breastfeeding and Weight Concerns 32:37 Seeking Support and Babysitting 35:11 Therapy and Postpartum Reflections 38:26 Transitioning to Three Kids 41:49 Feeling Complete with Four Kids 52:36 Final Thoughts and Support Resources   === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this episode of the MamasteFit Podcast Birth Story Friday, Kayla shares her challenging but ultimately empowering hospital birth story. She discusses how she prepared for birth, and how her intentions and plans changed throughout the course of labor after stalling at 7 centimeters for several hours, and the difficult decision to ask her doula to leave. Despite these hurdles, Kayla managed to have an empowering and beautiful birth experience. Gina and Roxanne delve into the details of Kayla's labor, including the discovery of a forebag, and provide insights on navigating labor stalls. The episode highlights the importance of adaptability, self-trust, and the supportive role of a birth team.  00:00 Introduction to Birth Story Friday 01:14 Meet Kayla: Pregnancy Preparation 04:19 Kayla's Labor Begins 07:12 Challenges and Decisions During Labor 10:53 The Final Stages of Labor 15:39 Postpartum Reflections 21:05 Expert Insights on Kayla's Birth 23:21 Navigating Birth Preferences and Support 25:10 MamasteFit Resources and Offerings === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this episode of the MamasteFit Podcast, Gina addresses common questions about core training during pregnancy and postpartum. She explains what core exercises are “safe” and effective, how to prevent and heal diastasis recti, and the importance of understanding the different layers of core muscles. Gina also discuss common myths, breathing techniques, and the role of posture in managing pressure within the abdominal cavity to ensure a healthy and strong core throughout life. She offers lots of guidance on modifying exercises to suit individual needs, gives tips on avoiding common pitfalls, the benefits of mindful movement, and insights into MamasteFit's tested fitness programs.  Check out our fave Pelvic Floor PT here!: https://www.hayleykavapt.com/ 00:00 Introduction to Core Training During Pregnancy and Postpartum 01:14 Understanding the Core: Beyond Six-Pack Abs 02:09 Deep Core System: The Foundation of Stability 05:08 Global Stabilization and Movement Systems 08:07 Safe Core Training During Pregnancy and Postpartum 10:35 Managing Pressure and Breathing Techniques 15:37 Progressions and Regressions in Core Exercises 24:47 Addressing Diastasis Recti: Prevention and Healing 34:44 Conclusion and Program Offerings === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this episode of the MamasteFit Podcast, hosts Gina, a perinatal fitness trainer and birth doula, and Roxanne, a labor and delivery nurse and student midwife, discuss the essential steps in choosing your birth team. The episode covers how to find and select the right doula, the roles and specialties of different doulas, and questions to ask during interviews. Additionally, they explore how to pick a medical provider, including the differences between midwives, OBs, and family medicine providers, and what to consider for a positive prenatal, birth, and postpartum experience. The episode emphasizes the importance of a supportive and aligned team to lead to an empowering birth journey. 00:00 Introduction to the MamasteFit Podcast 00:22 Meet Your Hosts: Gina and Roxanne 01:12 Understanding the Role of a Doula 02:28 How to Find the Right Doula for You 08:27 Interviewing and Choosing Your Doula 11:06 Exploring Doula Services and Support 17:26 Financial Considerations and Alternatives for Doula Services 18:41 The Importance of Having a Medical Provider 19:21 Choosing the Right Medical Provider 28:13 Questions to Ask Your Provider 38:29 Navigating Prenatal Care and Common Tests 42:04 Final Thoughts on Building Your Birth Team 46:37 Conclusion and Additional Resources === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

In this Birth Story Friday episode of the MamasteFit Podcast, Alyssa shares her unmedicated hospital induction and the unexpected complications she faced during her postpartum journey. Gina and Roxanne discuss Alyssa's detailed preparation for birth, the intense labor process, and Alyssa's significant postpartum challenges, including hemorrhaging and developing a vaginal hematoma. The episode also touches on emotional struggles and the importance of reaching out for support and resources during postpartum recovery. 00:00 Introduction to Birth Story Friday 01:25 Meet Alyssa: Preparation for Birth 03:25 The Final Weeks of Pregnancy 05:48 Hospital Induction Begins 09:22 Active Labor and Delivery 15:07 Postpartum Complications 22:01 Navigating Early Postpartum Challenges 29:14 Words of Wisdom and Conclusion 32:59 MamasteFit Postpartum Program 33:51 Thank You and Additional Resources === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

Gina and Roxanne discuss Gina's postpartum healing and return to fitness journey so far. They emphasize the importance of prioritizing functional recovery over aesthetic goals, and Gina shares about focusing on training for longterm health while being able to comfortably meet the demands of motherhood along the way. Gina shares her accomplishments in her 12 weeks postpartum, as well as how she is structuring her training to support her goals.The episode highlights the need for gradual movement, core stabilization, and strength training, while also addressing the mental and emotional aspects of postpartum recovery. Listeners are encouraged to be patient with the process and appreciate the incredible things their bodies have done. Check out the Push Tricycle Gina is Loving!: https://amzn.to/4iuXEFY 00:00 Introduction to the MamasteFit Podcast 01:03 Gina's Postpartum Journey Begins 01:28 Training for Disney: Physical Accomplishments 02:55 The Importance of Rest and Gradual Recovery 07:32 Postpartum Fitness: Core Stabilization and Strength Training 32:18 The Role of Walking in Postpartum Recovery 41:20 Conclusion and Support Resources === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/

Gina sits down with Tiffany Bellinger, founder of CoSleepy, to discuss how parents can safely bed share with their babies. They cover what bed sharing is and the stigmas surrounding it. Key safety tips are shared, including ensuring a sober and non-smoking environment, maintaining a firm and clutter-free mattress, and using the cuddle curl position. The episode also explores the benefits of bed sharing, such as improved sleep for both mom and baby and enhanced attachment. Tiffany provides practical advice and resources on setting up a safe sleep space and addresses common concerns about bed sharing and intimacy. As always listeners are encouraged to explore the options that work best for their families and are provided with numerous free resources to support their bed sharing journey if that is what they choose!  00:00 Introduction to the MamasteFit Podcast 01:31 Meet Tiffany from CoSleepy 02:00 Personal Bed Sharing Experiences 08:56 Safety Tips for Bed Sharing 15:19 Benefits of Bed Sharing 30:59 Alternative Co-Sleeping Arrangements 34:38 Common Concerns and Solutions 43:44 Conclusion and Resources More About Tiffany & Resources: Bedsharing Beginner's Guide: https://courses.cosleepy.com/courses/bedshare-irl Tiffany Belanger attended UCLA and adventured in the film and television industry prior to parenthood. She was shocked at how difficult it was to find reliable information about safe cosleeping when her newborn would not sleep in his bassinet. After two years of research and real-life trial and error, she founded cosleepy.com to help other parents keep their babies safe in their beds. Tiffany's work resonated with parents across the world, and it didn't take long for her @cosleepyInstagram page to grow by the tens of thousands and become the largest community of cosleeping parents on the web. She is a frequent guest on podcasts and blogs, and has been interviewed by the media several times as a representative for the educated, millennial parent who's decided to go against the standard advice. Her work has been referenced in several articles discussing the controversy of cosleeping, most notably New York Magazine's viral article Are We All Secretly Co-sleeping? Tiffany cosleeps with her husband and two little boys in northern California. === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/