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 professi...
Mar 19, 2025•48 min
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 an...
Mar 14, 2025•1 hr 12 min
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 signific...
Mar 12, 2025•1 hr
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 inva...
Mar 07, 2025•18 min
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 man...
Mar 05, 2025•37 min
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....
Feb 28, 2025•1 hr 16 min
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 moveme...
Feb 26, 2025•43 min
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 provid...
Feb 21, 2025•23 min
In this episode of the MamasteFit Podcast, Gina and speaks with 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. ...
Feb 19, 2025•54 min
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 ...
Feb 14, 2025•1 hr 30 min
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...
Feb 12, 2025•56 min
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 professional...
Feb 07, 2025•24 min
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 the...
Feb 05, 2025•43 min
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 tu...
Jan 31, 2025•56 min
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 ex...
Jan 30, 2025•45 min
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! Mentioned in this episode: My Pelvic Floor Birth Prep Routine: Exercises for an Easier Labor Zoe’s Home Birth...
Jan 24, 2025•19 min
In this episode of the MamasteFit Podcast, Gina, a perinatal fitness trainer and birth doula, dives into the intricacies of the pelvic floor. She discusses its functions, the misconceptions around Kegels, and the importance of full range-of-motion exercises for preparing for birth and postpartum recovery. Gina offers practical advice on exercises that release tension and improve pelvic floor functionality, emphasizing breathing techniques and hip shifts. She also addresses common postpartum issu...
Jan 22, 2025•36 min
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...
Jan 17, 2025•32 min
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,...
Jan 15, 2025•1 hr 9 min
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 bi...
Jan 10, 2025•19 min
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 ...
Jan 08, 2025•55 min
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 pr...
Jan 03, 2025•44 min
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 sma...
Jan 01, 2025•37 min
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 thr...
Dec 25, 2024•56 min
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 ...
Dec 20, 2024•27 min
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...
Dec 18, 2024•36 min
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 provider...
Dec 11, 2024•48 min
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 ...
Dec 06, 2024•35 min
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, ...
Dec 04, 2024•43 min
Gina sits down with Tiffany Belanger, 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 practic...
Nov 27, 2024•47 min
