The MamasteFit Podcast

This episode shares practical labor relaxation tips to help the pelvic floor soften so baby can navigate more easily, especially when contractions make it hard to drop into the parasympathetic “rest and digest” mode. It covers the jaw–pelvic floor connection (via fascia and the nervous system), using a soft jaw/open mouth, deep low vocalizations (instead of high “eee” tension), “horsey lips” and pursed-lip breathing, and a simple head-to-toe relaxation sequence partners can cue. It also highlights breathing options (box breathing or long exhales), comfort techniques that break the fear–tension–pain cycle (jiggling/massage, hip circles/shifts, hydrotherapy), and notes an epidural can sometimes help if tension won’t release. Finally, it explains why the toilet can be the “dilation station”—unless it makes contractions too intense to cope.

00:00 Pelvic Floor Relaxation

01:22 Four Key Tips

02:10 Jaw Pelvic Floor Link

03:48 Vocal Sounds Practice

05:41 Relaxation Sequence

09:00 Breathing For Softening

10:45 Fear Tension Pain Cycle

11:46 Jiggling Massage Movement

14:23 Hydrotherapy And Epidural

16:17 Toilet Dilation Station

19:03 Final Recap And Outro

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH

Your go-to guide for prenatal fitness, birth prep, and postpartum recovery.

👇 Start Preparing for Birth Today

📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit

📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/

Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.

💻 Explore Our Online Programs:

Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:

🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs

🎓 Childbirth + Postpartum Education Courses

→ https://mamastefit.com

🤱 Just Had a Baby?

📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core

Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS

https://instagram.com/mamastefit

———

✨ Shop Our Favorites:

⚡️ Electrolytes we love → https://drinklmnt.com/mamaste

🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne

👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

—— 

Certified nurse midwife Roxanne explains what it means when your water breaks (rupture of membranes), what amniotic fluid does, and why for over 90% of people it’s not the first sign of labor. She reviews SROM (water breaks during labor after 37 weeks), PROM (water breaks before contractions after 37 weeks, occurring in about 6–9% of pregnancies), PPROM (before 37 weeks), and the rare en caul birth. Using the TACO/COAT acronym, she covers what to note: time, amount (gush vs trickle), color (clear/pink normal; green meconium; bright red concerning), and odor (distinct from urine; foul odor may signal infection). She explains provider tests (nitrazine, ferning, point-of-care tests, speculum/vaginal exam) and emphasizes limiting vaginal exams to reduce infection risk, especially after 24 hours; discusses monitoring, antibiotics, induction options, and Dilapan for PROM.

----------------------🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwHYour go-to guide for prenatal fitness, birth prep, and postpartum recovery.👇 Start Preparing for Birth Today📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.💻 Explore Our Online Programs:Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs🎓 Childbirth + Postpartum Education Courses→ https://mamastefit.com🤱 Just Had a Baby?📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/coreStart reconnecting with your core and feeling strong again—safely and confidently.———📲 Follow Us on Instagram for Daily Tips + BTShttps://instagram.com/mamastefit———✨ Shop Our Favorites:⚡️ Electrolytes we love → https://drinklmnt.com/mamaste🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

On the MamasteFit Podcast, Gina (perinatal fitness trainer/birth doula) and Roxanne (certified nurse midwife) interview Kendra, an ICU nurse and mom of three, as she shares two epidural births and her third hospital birth—unmedicated—with doula support. She reflects on initially skipping childbirth prep, feeling disconnected while pushing with a strong epidural, and later attempting an unmedicated induction during COVID that ended in an epidural after she yelled the safe word (only to be fully dilated right after). Between babies, Kendra describes an early pregnancy loss with little support, then fertility testing and Clomid before conceiving baby #3. Kendra switched to a midwife-friendly hospital, used pelvic floor prep, a TENS unit, music “DJ” duties for her partner, minimal cervical checks, and achieved her goal of delivering without an epidural, followed by solid postpartum care and breastfeeding.

00:00 Podcast Introduction

01:42 Kendra Background Prep

04:30 First Birth Epidural

06:42 Reflecting Informed Consent

07:53 Second Birth Unmedicated Goal

11:57 Induction Tapping Out

15:03 Miscarriage Care Gaps

18:59 Fertility Workup Clomid

23:20 Pregnancy After Loss

25:34 Doula Course Prep

33:11 Switching To Midwives

35:40 Birth Plan Details

36:41 Pregnancy Ups and Downs

39:20 Early Labor at Home

45:11 Heading to the Hospital

46:45 Admitted and Settling In

50:22 Transition and Coping

56:01 Pushing and Surprise Girl

59:26 Golden Hour and Aftercare

01:01:48 Postpartum Recovery

01:05:11 Advice and Wrap Up

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH

Your go-to guide for prenatal fitness, birth prep, and postpartum recovery.

👇 Start Preparing for Birth Today

📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit

📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/

Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.

💻 Explore Our Online Programs:

Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:

🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs

🎓 Childbirth + Postpartum Education Courses

→ https://mamastefit.com

🤱 Just Had a Baby?

📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core

Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS

https://instagram.com/mamastefit

———

✨ Shop Our Favorites:

⚡️ Electrolytes we love → https://drinklmnt.com/mamaste

🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne

👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

—— 

Certified nurse-midwife and labor nurse Roxanne explains what a TENS unit (transcutaneous electronic nerve stimulation) is, how it may reduce pain via gate control theory and endogenous opioid release, and why starting it earlier in labor may help more. She reviews evidence showing TENS can substantially reduce reported labor pain, allow mobility, and may shorten labor compared with epidurals, while avoiding common IV pain medication side effects like nausea and drowsiness. She also covers use in pregnancy for musculoskeletal pain (avoid abdomen and neck), and postpartum use including on the belly for uterine cramps and for C-section recovery (pads above/below incision associated with lower pain scores, faster bowel function return, and improved recovery). The video demonstrates pad placement, intensity “boost” during contractions, water safety cautions, and what to look for when buying (battery power, adjustable intensity, four leads, one-hand control), comparing budget Amazon units with Babycare OB TENS, Elle TENS+, and Elle TENS 2 features.

BabyCare TENS: 10MAMASTEFIT For 10% off:

https://tensforlabor.com/mamastefit

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwHYour go-to guide for prenatal fitness, birth prep, and postpartum recovery.👇 Start Preparing for Birth Today📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.💻 Explore Our Online Programs:Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs🎓 Childbirth + Postpartum Education Courses→ https://mamastefit.com🤱 Just Had a Baby?📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/coreStart reconnecting with your core and feeling strong again—safely and confidently.———📲 Follow Us on Instagram for Daily Tips + BTShttps://instagram.com/mamastefit———✨ Shop Our Favorites:⚡️ Electrolytes we love → https://drinklmnt.com/mamaste🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

Gina (perinatal fitness trainer/birth doula) and Roxanne (certified nurse midwife) share their experiences being pregnant while active duty Army - noting it’s been about 10 years and policies may have changed! They explain their Army roles—Gina as an MP officer and cultural support team leader attached to all-male special operations units (plus airborne/jump master), and Roxanne as an Army nurse who moved into labor and delivery—then discuss how job demands affect when it’s realistic to plan pregnancy, how pregnancy can pull soldiers from key/physical roles, and how dual-military parenting adds major logistics and career pressure. They cover benefits like GI Bill, TRICARE, pensions, and improved parental leave (now 18 weeks for the birthing person and 12 weeks parental leave), plus practical issues like pumping, bottle refusal, and advocating for lactation spaces. They emphasize intentional pregnancy/postpartum fitness to support recovery and readiness, and point listeners to MamasteFit programs and a military discount.

Birth Stories with Active Duty Service Members:

Danielle’s Birth Story: Unmedicated Hospital Birth/Home Birth → Scheduled C-Section for Placenta Previa: https://open.spotify.com/episode/3g79heXnt3TnI52HaAuaiV?si=8E41bjdVSbWJhanYl8AzOg

Ashley’s Birth Story: Pandemic Challenges + Unexpected Precipitous Labor: https://open.spotify.com/episode/2YCe4UiCsjPjILQ4Rnxzdm?si=YW7UO4PxT8uyP2vVfSYS4Q

Alyssa’s Birth Story: Unmedicated Hospital Induction & Postpartum Complications: https://mamastefit.com/alyssas-birth-story-unmedicated-hospital-induction-postpartum-complications/

00:00 Welcome and Disclaimer

00:46 Meet the Hosts

04:07 Gina Army Officer Role

09:03 West Point Mixups

12:38 Back to Army Pregnancy Timing

13:12 Cultural Support Team Missions

20:40 Airborne Jumpmaster Stories

25:08 Roxanne Army Nurse Life

28:31 Labor and Delivery Specialty

30:02 Leave and Garrison Differences

32:24 Planning Life Events

34:19 Pregnancy Work Profiles

38:18 Career Timing Reality

45:01 Dual Military Challenges

50:40 Military Benefits Breakdown

55:20 Leave Policies Explained

01:00:40 Breastfeeding Logistics

01:05:01 PT Tests and P3T

01:08:51 Fitness and Readiness

01:12:59 Wrap Up and Programs

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH

Your go-to guide for prenatal fitness, birth prep, and postpartum recovery.

👇 Start Preparing for Birth Today

📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit

📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/

Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.

💻 Explore Our Online Programs:

Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:

🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs

🎓 Childbirth + Postpartum Education Courses

→ https://mamastefit.com

🤱 Just Had a Baby?

📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core

Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS

https://instagram.com/mamastefit

———

✨ Shop Our Favorites:

⚡️ Electrolytes we love → https://drinklmnt.com/mamaste

🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne

👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

—— 

Certified nurse midwife Roxanne explains that increased watery, slippery vaginal discharge in pregnancy (leukorrhea) is usually normal, driven by estrogen and progesterone, and helps protect against infection and form the mucus plug. She outlines red flags and common end-of-pregnancy confusion: discharge is typically clear-to-milky with little odor, while amniotic fluid is often clear/pink-tinged, has a distinct sweet/musty smell, and can soak a pad; providers can confirm with tests (ferning, nitrazine, protein testing). She reviews yeast (thick, white “cottage cheese,” irritation, painful sex, possible cramping) treated with antifungal cream, and bacterial vaginosis (thin/gray, fishy odor, linked with preterm labor) often treated with antibiotics. She also covers STI-related discharge (e.g., frothy yellow-green trichomonas) and prevention tips like probiotics/fermented foods, hydration, stable blood sugars, breathable cotton underwear, avoiding scented soaps and douching, and discussing other remedies with a provider.
————🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwHYour go-to guide for prenatal fitness, birth prep, and postpartum recovery.👇 Start Preparing for Birth Today📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.💻 Explore Our Online Programs:Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs🎓 Childbirth + Postpartum Education Courses→ https://mamastefit.com🤱 Just Had a Baby?📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/coreStart reconnecting with your core and feeling strong again—safely and confidently.———📲 Follow Us on Instagram for Daily Tips + BTShttps://instagram.com/mamastefit———✨ Shop Our Favorites:⚡️ Electrolytes we love → https://drinklmnt.com/mamaste🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

Roxanne (certified nurse midwife) interviews one of their childbirth educators, Farrah (a nurse and doula), about two very different births after years of infertility, PCOS, and thyroid issues. Her first pregnancy was a surprise during COVID; ending in delivering an OP baby after extended labor, internal maneuvers, a deep second-degree tear, and bleeding linked to an overfull bladder. Her second birth was a rapid, intense labor with Miles Circuit attempts, shower transition, 911 call, and an unplanned home bathroom delivery on all fours before EMS transport!

00:00 Welcome to MamasteFit

00:21 Meet the Hosts

01:09 Introducing Farrah

01:48 Infertility and PCOS Journey

03:59 Surprise Pregnancy Discovery

06:49 Finding Perinatal Fitness Passion

08:26 Pregnancy Prep and CrossFit

09:25 Husband Away for Fellowship

10:24 Labor Begins at Home

15:35 Active Labor Water and Vomiting

18:18 Hospital Arrival at Seven Centimeters

20:27 Long OP Labor and Maneuvers

28:48 Birth Hemorrhage and Recovery

31:57 Tear Repair Explained

34:35 Tongue Tie and Feeding Struggles

38:29 Transition to Baby Two Story

38:59 Prenatal Struggles

39:47 Finding the Right Doula

42:12 Early Labor Signs

46:01 Miles Circuit Chaos

48:50 Shower Spiral Calls

51:25 Dad Steps In

55:02 911 and Bathroom Birth

01:00:01 Placenta Wait Hospital Transfer

01:03:36 Feeding and Allergy Journey

01:06:44 Baby Three Plans Wrap Up

01:08:39 Podcast Outro and Offers

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH

Your go-to guide for prenatal fitness, birth prep, and postpartum recovery.

👇 Start Preparing for Birth Today

📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit

📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/

Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.

💻 Explore Our Online Programs:

Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:

🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs

🎓 Childbirth + Postpartum Education Courses

→ https://mamastefit.com

🤱 Just Had a Baby?

📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core

Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS

https://instagram.com/mamastefit

———

✨ Shop Our Favorites:

⚡️ Electrolytes we love → https://drinklmnt.com/mamaste

🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne

👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

—— 

Gina (perinatal fitness trainer and doula) and Roxanne (certified nurse midwife) define “unmedicated birth” for this episode as giving birth without an epidural, and explain why some people choose it. They cover potential benefits like easier position changes, fewer issues if an epidural doesn’t work as expected, and physiologic/hormonal effects. They address concerns about epidural medications (including fentanyl use in some hospitals) and emphasize there’s no morality in epidural vs. no epidural. Practical tips include choosing a supportive birth setting/team, touring hospitals, asking about monitoring options, tubs/showers, nitrous, and using comfort tools and mental skills—especially in transition—while remembering it’s always okay to change your mind!

Our video on hypnobirthing: https://youtu.be/QuCa5xRQCX0

Our Relaxation sequence:  https://youtube.com/shorts/gDOt2rkmmds?feature=share

00:00 Welcome and Episode Focus

01:08 Defining Unmedicated Birth

02:09 Why Skip the Epidural

02:53 Personal Birth Stories

09:31 Movement and Comfort Benefits

14:54 Hormones and Baby Transition

18:01 Epidural Medication Concerns

20:33 Setting Up for Success

21:36 Choosing Place and Provider

24:09 Transition or Truly Done

32:58 When Coping Breaks Down

36:51 Resetting Environment and Support

37:57 Toilet And Transition

38:33 Comfort Tools Practice

41:31 Hospital Support Clues

45:33 Tours And Staff Culture

49:46 Doulas And Backup Plans

53:05 Environment Shapes Pain

57:59 Mental Skills For Labor

01:02:25 Labor Cave Setup

01:07:09 Epidural Without Shame

01:09:37 Wrap Up And Resources

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH

Your go-to guide for prenatal fitness, birth prep, and postpartum recovery.

👇 Start Preparing for Birth Today

📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit

📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/

Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.

💻 Explore Our Online Programs:

Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:

🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs

🎓 Childbirth + Postpartum Education Courses

→ https://mamastefit.com

🤱 Just Had a Baby?

📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core

Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS

https://instagram.com/mamastefit

———

✨ Shop Our Favorites:

⚡️ Electrolytes we love → https://drinklmnt.com/mamaste

🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne

👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

—— 

Roxanne, a certified nurse midwife, breaks down pregnancy (and postpartum) constipation—aka a “traffic jam” of poop that gets harder the longer it sits because your body absorbs the water (think Play-Doh left out overnight). She explains common causes: progesterone slowing GI motility, the growing uterus and posture changes creating compression, supplements (especially iron), and often-overlooked pelvic floor tension—particularly in the posterior pelvic floor near the rectum. Key tips include: don’t strain (hello hemorrhoids and fissures), use better toilet positioning (Squatty Potty/feet elevated, hips <90°), and use breathing (inhale to relax/bulge, exhale to bear down without holding your breath). She also recommends movement, hydration (about 80–100 oz/day), fiber, magnesium, and if needed stool softeners/laxatives (e.g., Colace, Mag 07, MiraLAX) with provider guidance.

Our Fav Squatty Potty: https://www.shareasale.com/r.cfm?b=632964&u=2610443&m=54647

00:00 Pregnancy Constipation Intro

00:43 What Constipation Means

02:03 Why Pregnancy Causes It

03:55 Pelvic Floor Connection

06:34 No Straining Basics

07:14 Toilet Posture Tips

08:13 Breathing to Poop

09:16 Movement Hydration Fiber

10:49 Magnesium Softeners Laxatives

12:21 Release Posterior Pelvic Floor

18:57 Prevent Labor Postpartum Issues

19:54 Wrap Up Resources

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH

Your go-to guide for prenatal fitness, birth prep, and postpartum recovery.

👇 Start Preparing for Birth Today

📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit

📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/

Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.

💻 Explore Our Online Programs:

Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:

🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs

🎓 Childbirth + Postpartum Education Courses

→ https://mamastefit.com

🤱 Just Had a Baby?

📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core

Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS

https://instagram.com/mamastefit

———

✨ Shop Our Favorites:

⚡️ Electrolytes we love → https://drinklmnt.com/mamaste

🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne

👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

—— 

Gina (perinatal fitness trainer and doula) and Roxanne (certified nurse midwife) recap Roxanne’s first postpartum 10K at 4–5 months postpartum in Asheville—advertised as flat but full of hills! Roxanne explains the run/walk method and how she managed mild pelvic floor heaviness later that day, but felt fine the next day, with no leaking or other prolapse symptoms! They discuss run/walk/run method coined by Jeff Galloway) as a way to make racing more accessible, plus running-form strategies to reduce pelvic floor symptoms. They outline upcoming races and Gina’s planned 100-miler, then share practical training tips for busy parents.

00:00 Podcast Kickoff

01:17 Roxanne’s First 10K

02:07 Course Surprises

03:38 Race Strategy Recap

05:25 Run Walk Run Explained

09:11 Pelvic Floor Check In

14:32 Form Tips for Prolapse

16:58 Recovery and Next Races

19:53 Strength Training for Runners

23:32 Gina’s Racing Comeback

27:30 Dopey and Beyond Plans

28:59 100 Mile Ultra Dream

31:25 Training Time Reality

31:39 Parent Training Reality

32:59 Gym Access and Childcare

34:13 Home Gym Essentials

37:18 Treadmill Running Setup

40:13 Outdoor Running Safety

44:34 Healthspan Motivation

46:17 Scheduling Workouts

53:21 Short Workouts and Kids

56:09 Follow a Workout Plan

01:03:17 Wrap Up and Next Steps

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH

Your go-to guide for prenatal fitness, birth prep, and postpartum recovery.

👇 Start Preparing for Birth Today

📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit

📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/

Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.

💻 Explore Our Online Programs:

Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:

🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs

🎓 Childbirth + Postpartum Education Courses

→ https://mamastefit.com

🤱 Just Had a Baby?

📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core

Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS

https://instagram.com/mamastefit

———

✨ Shop Our Favorites:

⚡️ Electrolytes we love → https://drinklmnt.com/mamaste

🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne

👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500

——