The MamasteFit Podcast

In this episode Gina, a perinatal fitness trainer and birth doula, and Roxanne, a labor and delivery nurse and student midwife, delve into the importance of tailored prenatal workouts beyond pregnancy-safe exercises. They emphasize movements that strengthen the body, relieve pain, and physically prepare expectant mothers for the birthing process. 

The duo cover the benefits of exercise during pregnancy for both mother and baby, debunking myths about its safety, and provide professional recommendations for moderate exercise. Key insights include the role of resistance training, lifting modifications, core exercises, and techniques for pelvic floor and pelvis space preparation. The discussion extends into the anatomy of the pelvis, detailing how to create space at various levels for birth, and highlighting exercises that promote this goal. 

00:00 Welcome to MamasteFit: Empowering Your Prenatal Journey

01:20 Unlocking the Power of Prenatal Fitness

02:25 Debunking Prenatal Exercise Myths

03:22 The Science of Safe Pregnancy Workouts

07:13 Designing Your Prenatal Workout: A Comprehensive Guide

20:38 Understanding Pelvic Levels for Birth Preparation

34:04 Navigating Pelvic Girdle Pain and Modifications

40:16 Choosing the Right Prenatal Fitness Program for You

CHECK OUT THESE LINKS!

Examples of movements for each pelvic level:

Inlet

Standing Lat Release   Inlet Opening Exercise

https://youtu.be/1_H105VcFgM

Midpelvis:

Staggered Stance RDL   Midpelvis Opening Exercise

https://youtu.be/lBtNYEsXm8A

Step Ups   Midpelvis Opening Exercise

https://youtu.be/BTnx0Qj7PuI

Unsupported Standing Hip Shift   Pelvic Floor Release Exercise

https://youtu.be/_7005v4WcuM

All Fours Hip Shift   Pelvic Floor Release Exercise

https://youtu.be/NJjQLqEeEDs

Outlet:

Staggered Stance RDL and Banded Row   Outlet Opening Exercise

https://youtu.be/xSjM1o18kPk

Bent Over Row   Outlet Opening Exercise

https://youtu.be/JfOUmrfAUx8

Check out these other episodes to learn more about

Prenatal Fitness Myths: https://spotifyanchor-web.app.link/e/ovQOUdoyMJb and https://spotifyanchor-web.app.link/e/52YeabsyMJb

Overcoming Pelvic Pain: https://spotifyanchor-web.app.link/e/FDnb2KxyMJb

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Pre-Order 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/

Are you feeling anxious about the potential use of Pitocin during your birth? Listen to this episode! 

Gina and Roxanne delve into the topic of Pitocin, a synthetic form of oxytocin used to induce labor. They discuss what Pitocin is, why it may be administered, its effects compared to natural oxytocin, common concerns and misconceptions, and strategies for managing anxiety around its use. 

The hosts emphasize that Pitocin is a tool in the toolbox of labor interventions, designed to stimulate uterine contractions, and that you have choices you may not even know you had, should you need it. As always, they also cover the potential risks and benefits. 

Additionally, the episode offers insights into personal and professional experiences with Pitocin, the importance of setting a supportive labor environment, and options for managing labor progression with or without Pitocin. The goal is to empower listeners to make informed decisions about their labor and delivery options, understand the physiological aspects of birth, and navigate any anxieties surrounding medical interventions such as Pitocin.

00:00 Introduction

01:32 Understanding Pitocin: What You Need to Know

01:39 The Science of Pitocin vs. Natural Oxytocin

03:15 Risks and Misconceptions of Pitocin Explained

06:45 Personal Experiences and Anxiety Around Pitocin

09:23 Exploring the Necessity and Benefits of Pitocin

21:46 Options and Control When Using Pitocin

27:35 Setting the Mood for Labor: Enhancing Oxytocin Release

29:49 Addressing Fears and Empowerment in Birth Choices

45:50 Concluding Thoughts and Resources for Your Journey

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Pre-Order 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 MamasteFit Podcast's Birth Story Friday, Megan shares her experiences with two hospital births with epidurals. Megan shares about the challenges of having a short pregnancy interval (finding out she was pregnant again at 5 months postpartum with her first), and how it impacted her birth preparation for her second child. Megan recalls how prenatal workouts and a childbirth education course helped prepare her for motherhood. She details her labor and delivery stories, including the support from Gina as her doula, and the changes in care from the first to the second birth, emphasizing the impact of a midwife's emotional support. 

The episode also covers Megan's postpartum recovery, her journey back to fitness, and her efforts to connect with herself outside of parenthood again, reflecting on the long-lasting effects of pregnancy and the importance of adjusting expectations for postpartum recovery.

Check out Megan’s podcast here: https://podcasters.spotify.com/pod/show/montessorimomsinthewild

And find Montessori Moms in the Wild on Instagram here: https://www.instagram.com/montessorimomsinthewild?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

00:00 Welcome & Megan's Birth Story Introduction

00:25 Announcing 'Training for Two' Book Pre-Order

01:26 Meet the Hosts: Empowering Your Perinatal Journey

02:40 Megan's First Pregnancy Preparation & Birth Experience

20:24 Unexpected Second Pregnancy & Initial Reactions

22:45 Discovering Pregnancy While Nursing

23:10 Navigating Pregnancy and Birth During 2020

25:08 A Different Birth Experience with a Midwife

32:43 Postpartum Reflections and Recovery

34:02 Embarking on New Challenges: Training for a Half Marathon

34:19 Ultra Marathons: Going Beyond the Limits

36:34 Sharing Birth Stories and Podcasting on Parenthood

38:18 Prenatal and Postpartum Fitness Trainer Certification Course Review

40:40 Staying Hydrated During Pregnancy with LMNT

41:50 Supporting Your Pregnancy, Postpartum, and Beyond

——

Try LMNT hydration support for yourself at drinkLMNT.com/mamaste

https://partners.drinklmnt.com/free-gift-with-purchase?utm_campaign=agwp&rfsn=5986352.39a795&utm_medium=affiliate&utm_source=mamaste&utm_content=&utm_term=&rfsn_cn=EXCLUSIVE+GIFT+FOR+THE+MAMASTE+COMMUNITY

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Pre-Order 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 Gina and Roxanne delve into the subject of Group Beta Strep (GBS) testing in pregnancy, discussing what GBS is, why pregnant women are tested for it around weeks 36 to 38, the treatment options available for those who test positive, and the general anxieties surrounding the test. 

They offer insights into the risks of GBS for baby, and the importance of understanding the statistics behind those risks, as well as the pros and cons of receiving antibiotics as a preventative measure. 

Listeners are encouraged to have informed discussions with their healthcare providers about GBS testing and treatment options, taking into account personal and medical factors. This episode aims to empower listeners with knowledge to make confident decisions regarding GBS management during pregnancy for a positive birth and postpartum journey.

00:00 Introduction

01:07 Deep Dive into GBS: Understanding Risks, Testing, and Treatment Options

09:18 Exploring Treatment Options and Managing Antibiotic Side Effects

14:14 Navigating Choices: Antibiotics vs. Natural Alternatives

28:57 Proactive Measures: Diet, Probiotics, and Conversations with Your Provider

35:16 Understanding the Numbers

46:38 Conclusion

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Pre-Order 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/

This week, Gina and Roxanne sit down with ObGyn, Dr. Sterling, to discuss what it REALLY means to be advanced maternal age. What are the qualifications, what are the risks, and what are the often unsung benefits of giving birth past the age of 35? Equally importantly, the ladies discuss how you can navigate these conversations with your provider, and what you should be wary of when consuming social media content during pregnancy.

Dr. Christine Noa Sterling is a board-certified ObGyn, mom-of-three and founder of Sterling Parents (https://sterlingparents.com/), a membership that acts as one-stop-shop to get your pregnancy questions answered, prepare for postpartum, birth, breastfeeding and taking care of your baby, all while centering your own wellness and cultivating your unique parenting style.

Find Dr. Sterling on Instagram and TikTok @DrSterlingObGyn

Link to her FREE Advanced Maternal Age class - thebestpregnancyclass.com

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Pre-Order Training for Two on Amazon: https://amzn.to/3VOTdwH

In This Episode:

00:00 Welcome to the MamasteFit Podcast: Empowering Your Perinatal Journey

01:08 Introducing Dr. Sterling: A Deep Dive into Advanced Maternal Age

03:17 Understanding Advanced Maternal Age: Risks, Definitions, and Personal Experiences

09:47 Navigating Pregnancy Risks and Healthcare: A Personal Story

20:01 The Importance of Trust and Communication with Healthcare Providers

24:42 Addressing the Healthcare System: Challenges and Personal Advocacy

28:15 Exploring the Challenges of Home Births and Insurance

29:19 The Realities of Epidural and Birth Experiences

29:52 The Struggles of Healthcare Providers and Systemic Issues

31:05 Addressing Malpractice and Patient-Provider Communication

32:48 The Impact of Burnout on Healthcare Providers

33:43 Exploring Solutions and Innovations in Prenatal Care

35:25 The Journey of Becoming a Midwife and Navigating the System

36:59 Advanced Maternal Age: Risks, IVF, and Induction Decisions

44:41 Navigating Healthcare: Asking Questions and Building Trust

48:46 The Role of Content Creators in Shaping Perceptions of Healthcare

51:38 Introducing Dr. Sterling's Educational Resources and Courses

——

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 and Roxanne, along with C section mom x2 and physical therapist Casey, delve into the crucial topic of scar mobilization after a Cesarean birth. 

The discussion covers why scar mobilization is essential for recovery, signs you need to start mobilizing, and the anatomy of a C-section to understand the layers involved and their impact on postpartum recovery. 

They also explore the physical and psychological aspects of recovery, including exercises and techniques to facilitate healing, manage back pain, and improve overall postpartum wellness. 

Additionally, the episode highlights the importance of understanding one's birth story, embracing the Cesarean birth experience, and navigating the perinatal stage with confidence and knowledge. Practical advice on beginning scar mobilization and the benefits of engaging in prenatal and postnatal fitness programs for a strong, pain-free pregnancy and a positive recovery journey are also discussed.

00:00 Welcome to MamasteFit: Empowering Your Perinatal Journey

01:02 Introducing C-Section Scar Mobilization Expertise

03:06 The Anatomy of a C-Section and Initial Recovery Steps

05:37 Hospital Care and Post-Cesarean Support

13:36 The Importance of Early Movement and Scar Mobilization

22:23 Understanding and Starting Scar Mobilization

29:49 The Long-Term Goals and Impact of Scar Mobilization

32:40 Understanding Scar Mobilization and Its Importance

32:55 Symptoms and Signs: Recognizing the Need for Scar Mobilization

33:58 The Surprising Impact of C-Section Scars on the Body

36:52 Addressing Common Myths and Misconceptions

38:06 The Unique Challenges of Postpartum Recovery

43:02 Navigating the Emotional and Physical Journey of C-Section Recovery

53:46 Empowering Advice for New and Expecting Mothers

55:39 Exploring Resources for C-Section Recovery and Support

58:41 Closing Thoughts and Additional Support Options

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Pre-Order 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, Carmen shares her comprehensive birth journey across 11 pregnancies, including her decision-making process between a Vaginal Birth After Cesarean (VBAC) and a scheduled C-section for her most recent birth. 

Having experienced a range of outcomes from missed miscarriages and early losses to live vaginal birth and emergency C-sections, Carmen sheds light on her evolving perspective on childbirth. Gina and Roxanne delve into how empowerment can look different for every birth, emphasizing the importance of choice, support, and personal comfort in the process. 

In This Episode

00:00 Introduction

01:40 Carmen's Empowering Birth Story Begins

02:06 A Deep Dive into Carmen's Pregnancy and Birth History

09:32 The Decision for a Scheduled C-Section: A Journey of Empowerment

15:04 The Planned C-Section Experience: A Story of Control and Peace

25:35 Postpartum Reflections and Embracing the Final Chapter

35:37 VBAC vs. Scheduled C-Section: Making the Choice

44:47 MamasteFit's Supportive Resources for Your Journey

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 polarizing views on birth. They emphasize the importance of understanding and balancing the extremes of both highly medicalized births and no-intervention births. Sharing insights from their professional experiences and their personal birth stories, they advocate for educating expectant parents about the risks and benefits of all birth options to empower them to make informed decisions. 

Find Needed’s Prenatal Comparison Guide Here: https://thisisneeded.com/pages/prenatal-vitamin-reviews

Preorder Gina’s New Book, Training for Two, HERE!: https://amzn.to/3vsdJIR

In This Episode

0:00 Welcome to MamasteFit: Empowering Your Birth Journey

01:12 Navigating Birth Extremes: From Medicalized to Natural

04:51 Personal Birth Stories: Overcoming Fear and Finding Balance

05:38 Understanding Interventions: Pitocin, Inductions, and Making Informed Choices

11:53 The Power of Education: Transforming Fear into Confidence

17:23 Sponsor Break: Optimizing Nutrition with Needed

19:15 Reflecting on Birth Experiences: Learning and Growing

45:13 Finding Your Middle Ground: The Importance of Open-mindedness in Birth

——

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 and Roxanne delve into the 'magic moves' during labor, explaining how different positions can significantly progress labor or address stalls. The discussion covers the importance of utilizing specific movements based on the baby's position within the pelvis, including moves that can create more space at the pelvis's top (inlet), middle (mid pelvis), and bottom (outlet) to facilitate labor progression. They also discuss alternatives for when certain moves might not be suitable or comfortable, such as the Walcher's, side lying release, and knees in, ankles out maneuvers. Both hosts share their personal and professional perspectives on these magic moves. 

In This Episode

00:00 Welcome to the MamasteFit Podcast: Empowering Your Perinatal Journey

01:10 Unveiling the Magic Moves of Labor: An Introduction

03:49 Inlet Magic Moves: Engaging Baby into the Pelvis

11:37 Mid Pelvis Magic Moves: Facilitating Baby's Rotation

18:41 The Outlet Magic Move: Final Push for Birth

24:11 Choosing the Right Magic Move: Understanding Baby's Position

24:43 Further Learning and Resources

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Preorder Gina’s New Book, Training for Two, HERE!: https://amzn.to/3vsdJIR

——

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/

This episode of the MamasteFit Podcast features an in-depth conversation with Leslie, who shares her experiences with three different home births and her postpartum journeys. Leslie discusses the decision-making process for choosing home birth, particularly for her first child, which was influenced by her desire to avoid interventions and her comfort in her own home. She details each birth story, highlighting the importance of surrendering to the birth process, the role of her support team, and the unique challenges she faced during labor and postpartum periods, including tandem nursing, dealing with COVID-19, and managing postpartum depression. The episode also includes a testimonial for MamasteFit's postpartum program and information on how listeners can access MamasteFit’s support resources for prenatal, birth, postpartum care, and professional development for birth workers.

Preorder Gina’s New Book, Training for Two, HERE!: https://amzn.to/3vsdJIR

00:00 Welcome to MamasteFit

01:11 Introducing Leslie: A Journey Through Home Births

01:21 Leslie's First Home Birth Experience: Overcoming Fear and Embracing the Unexpected

12:31 Postpartum After First Birth: Navigating New Challenges

15:03 The Second Pregnancy: Anxiety and Anticipation

17:45 A Swift Second Home Birth Amidst COVID-19

22:22 Navigating Postpartum with Two Under Two During a Pandemic

23:49 Understanding Mastitis: Types and Treatments

25:39 The Challenges of Postpartum Depression During COVID

27:23 Tandem Nursing and Its Emotional Toll

31:23 Navigating Unexpected Pregnancies and Mental Health

34:07 Reflecting on Birth Experiences and Advice

50:09 Postpartum Fitness and Support: A Personal Recommendation

50:54 Join Our Community for More Birth Stories and Educational Content

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Freebies to Support Your Pregnancy: