The MamasteFit Podcast

Gina and Roxanne sit down with registered dietitian nutritionist and author, Lily Nichols, for a comprehensive discussion on gestational diabetes and prenatal nutrition. Nichols shares her insights on preconception planning, gestational diabetes testing, and management methods during pregnancy. She highlights the long-term effects of gestational diabetes on both mother and child, and explains the difference between recommended daily nutrient intake versus optimal nourishment based on up-to-date research. Furthermore, Nichols shares the role of exercise, protein consumption, and other micronutrients in reducing the risk of gestational diabetes and maintaining blood sugar levels.  

Find Lily Nichols’s Website Here: https://lilynicholsrdn.com/

Or on Instagram Here: https://www.instagram.com/lilynicholsrdn/?hl=en

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In This Episode:

00:00 Introduction

01:51 Interview with Lily Nichols: Journey into Perinatal Nutrition

03:24 Deep Dive into Gestational Diabetes Testing

07:53 The Importance of Gestational Diabetes Diagnosis

09:57 Long-term Effects of Gestational Diabetes

17:06 Preventing and Managing Gestational Diabetes

23:52 Understanding Protein Intake During Pregnancy

37:33 The Truth About Prenatal Vitamins

46:55 Conclusion and Further Resources

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Freebies to Support Your Pregnancy: 

📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/freebies/prepare-for-birth-circuit/

📧 Download our free birth plan template and packing list: https://mamastefit.com/freebies/birth-plan-and-packing-list/

📩 Download our free prenatal fitness guide & sample programming: https://mamastefit.com/freebies/prenatal-fitness-sample-programs/

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Prepare for your birth with MamasteFit:

💻 Online Childbirth Education Courses

🏋🏻‍♀️ Online Prenatal Fitness Programming

🧘‍♀️ Prepare Your Pelvic Floor for Birth Course

Explore our prep for birth bundles: https://mamastefit.com/childbirth

Follow Us on IG at https://instagram.com/mamastefit

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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.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ 

Jessica shares the story of her unmedicated vaginal breech birth in a hospital setting. She discusses the numerous challenges she faced during her pregnancy, including finding a provider who was supportive of a vaginal breech birth, and the immense amount of research she conducted to feel safe and confident in her choice. She references resources such as Breech Without Borders and expert Dr. Stuart Fischbein. Jessica also describes her mental preparation and the importance of trusting her body. Despite starting out as a stressful journey, Jessica's birth shines as an example of informed, empowered decision-making for a positive outcome!

00:00 Introduction

01:26 The Journey of Pregnancy and Birth Preparation

03:30 Labor Starts!

04:10 The Birth Story: A Dream Come True

15:58 The Aftermath: Reflections and Learnings

16:11 The Importance of Research and Confidence in Breech Birth

28:59 The Role of Fitness in Postpartum Recovery

30:38 Final Thoughts and Conclusion

Gina and Roxanne share their tips for ensuring labor progress and the best chance at a vaginal birth with an epidural. Roxanne explains how epidurals work, what the procedure entails, and the risks and benefits. They emphasize the value of movement and changing positions during labor, sharing how to do this safely with an epidural, to help facilitate labor progress. Key topics include how an epidural works, the ideal time to get one, potential risks and complications, how it could affect labor progress, and tips on pushing while having an epidural. Gina and Roxanne also share their experiences and observations from their professional expertise as birth workers and fitness professionals.

00:00 Introduction 

01:01 Understanding Epidurals: What, When, and How

05:23 The Epidural Procedure: What to Expect

12:08 Risks and Benefits of Epidurals

14:11 Enhancing Labor Progress with Epidurals

29:49 Tips for Pushing with an Epidural

40:30 Conclusion and Additional Resources

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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.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ 

In this Birth Story Friday, Megan shares her experiences of having two pregnancies with preeclampsia. During her first birth, Megan discovered she had severe preeclampsia at her 37 week check up, and underwent a Cesarean birth after an induction led to complications for her baby. She felt uninformed and out of control during her first birth, leading her to educate herself further for her second birth. Despite developing preeclampsia again in her second pregnancy, this time it was less severe, and after an induction at 35 weeks she was able to have a VBAC (Vaginal Birth After Cesarean). In addition to sharing her birth stories, Megan also discusses her postpartum experiences, including dealing with postpartum anxiety and depression.

00:00 Introduction 

01:48 Megan's First Pregnancy and Birth Experience

11:16 Reflections on First Birth and Preparations for Second Pregnancy

13:01 Second Pregnancy and Birth Preparation

19:27 The Unexpected Diagnosis: Preeclampsia

19:54 The Hospital Experience: Tests and Treatments

21:00 The Unexpected Turn: Scheduling a C-Section

21:31 The Power of Advocacy: Negotiating for More Time

22:04 The Induction Process: Balloons, Pitocin, and Progress

29:40 A Successful VBAC

31:49 The Postpartum Experience: Comparing Two Births

34:52 Reflections and Advice

37:46 Understanding Preeclampsia

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📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/prepare-for-labor-guide/

In this episode Gina and Roxanne discuss fitness in the first trimester. They address concerns about exercise during this stage and debunk myths related to potential risks of working out in early pregnancy. They share the science on the benefits of exercise, particularly in promoting placental development and function. However, they also emphasize that expecting mothers shouldn't force themselves to exercise if they are experiencing fatigue and discomfort, assuring listeners it's okay to rest and just 'grow a human' - you’re doing more than enough! Recommendations for modifications in workout routines to accommodate for fatigue, nausea, and heartburn are also provided, along with more information on their prenatal and postpartum fitness programs.

00:00 Introduction to the MamasteFit Podcast

01:03 Understanding the First Trimester: Changes and Challenges

01:15 The Importance of Listening to Your Body

01:49 Defining the First Trimester and Its Impact on Your Body

02:15 The Role of Hormones in the First Trimester

04:34 The Transition to the Second Trimester

05:19 Sponsor Break: Needed Nutrition Company

07:18 The Importance of a Well-Functioning Placenta

09:42 Addressing Common Concerns about Exercise in the First Trimester

11:06 The Benefits of Starting Exercise in the First Trimester

20:16 How to Approach Fitness in the First Trimester

25:00 Take out the Guess Work: MamasteFit Prenatal Fitness Program

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📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/prepare-for-labor-guide/

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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.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ 

*Trigger Warning* This episode discusses multiple pregnancy losses

Paige shares her four pregnancy stories and two birth stories in this episode.  Paige’s first pregnancy was an early pregnancy loss within days of finding out she was pregnant, which happened to be at the beginning of the pandemic and left her feeling felt isolated and confused.  During Paige’s second pregnancy, she attempted to prepare for birth, but was mostly focused on preparing for what came after birth–so she felt unprepared for her actual birth experience.  At 39 weeks, Paige had an elective induction that she felt she was a passive participant.  This inspired Paige to prepare differently for her next birth.  

Paige became pregnant shortly after her husband left for Army Basic Training, but unfortunately at 8 weeks, found out that she was miscarrying.  Luckily, she had told a lot of her family and friends this time, so she had a support system set up to navigate this loss while her husband was away.

Paige’s next pregnancy with her second daughter was filled with more anxiety and fear, but thanks to her midwives, she was able to feel confident going into her birth.  Paige switched from a hospital OB to a freestanding birth center run by midwives in the second trimester, where she had an incredibly empowering unmedicated birth.

Paige used the MamasteFit Prenatal Fitness Program in her third trimester, which helped to relieve her SI joint pain and help her feel stronger as she prepared for her birth.  She also really enjoyed the birth partner workouts, where she and her husband could practice different labor positions and comfort techniques.  She found this especially helpful during their labor!

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In This Episode:

00:00 Introduction and Overview of the Podcast

02:10 Paige's First Pregnancy and Miscarriage

03:54 Paige's Second Pregnancy and Hospital Birth

11:06 Postpartum Experiences and Challenges

12:26 Paige's Third Pregnancy and Miscarriage

15:19 Paige's Fourth Pregnancy and Birth Center Birth

16:20 Paige's Fitness Journey with MamasteFit

33:46 Listener's Testimonial and Closing Remarks

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Check out Paige’s blog and Instagram!  Her blog is focused on health and motherhood, and how her jogging stroller pulled her out of a dark place after her second pregnancy loss, and how fitness can help a mother’s mental health too.

Blog: jognmom.com 

Instagram: https://www.instagram.com/jog_n_mom/?hl=en

In this episode of the MamasteFit Podcast, Gina and Roxanne discuss biomechanics of effective pushing during childbirth. The aim is to create more space in the pelvis to aid in Baby’s final rotations through the pelvis to be born. They talk about the importance of internal rotation of the femurs and its connection to creating more space in the pelvic outlet. They also delve into positioning that encourages free movement of the sacrum, a way to add more space front-to-back in the pelvic outlet. During the discussion, they cover various exercises that can be incorporated into prenatal fitness routines to facilitate these movements while birthing- you don’t have to wait until labor to find out you have restrictions in your movement patterns! They also underscore the need for expecting mothers to advocate for their comfortable birthing positions during prenatal appointments and in the maternity ward, prior to actively pushing. 

00:00 Introduction to the MamasteFit Podcast

00:01 Understanding the Importance of Biomechanics in Childbirth

01:05 The Role of Movement Patterns in Creating Space in the Pelvis

01:35 Exploring Different Positions for Pushing

02:10 Practical Exercise: Understanding the Impact of Hip Mechanics on Pelvic Space

03:35 Insights from a Labor and Delivery Nurse

06:01 The Importance of Intuitive Movement During Labor

07:22 Creating More Space in the Pelvis: Practical Tips

13:41 Advocating for Your Preferred Pushing Position

23:38 Prenatal Fitness and Birth Preparation

33:02 Recap and Conclusion

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Check out Our Videos on Exercises That Create More Space in the Pelvic Outlet!

Deadlift: https://www.youtube.com/watch?v=KD5I8zgv5MM 

Single Leg Deadlift: https://youtu.be/XZGi9-9wW14 

Staggered Stance RDL with Banded Row: https://www.youtube.com/watch?v=QZhMBS5cG8M

Bent Over Row: https://www.youtube.com/watch?v=-irg_0AGFUo 

Single Arm Row: https://www.youtube.com/watch?v=whIIY4azUOU

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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.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ 

And we are sponsored by Crossover Symmetry, world-class training and equipment for pain, fitness & performance. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEFIT for 20% off your equipment package.

Dani shares her two birth stories in this week’s Birth Story Friday.  For her first birth, Dani did not do much preparation outside of exercising (which she felt comfortable doing after finding MamasteFit, and was able to wade through endless misinformation about the safety of prenatal fitness).  Dani was not aware of her options in a hospital setting, and after her provider recommended an elective induction at 39 weeks, Dani happily agreed.  Reflecting on her first birth, Dani felt she was not in control and did not want to have the same birth experience again, which fueled her preparation for her second birth. For Dani’s second birth, she hired a doula, took childbirth education classes, and was able to advocate for her care!  She had an empowering unmedicated birth in a hospital with her second baby. 

In This Episode:

00:00 Introduction and Overview

01:27 Introducing Dani: A Two-Time Birth Story

01:38 Dani's First Pregnancy: The Challenges and Triumphs

05:54 Dani's First Birth Story: An Elective Induction & Epidural Complications

13:16 Preparing for the Second Birth: Learning from the Past

15:02 Dani's Second Birth Story: An Unmedicated Hospital Birth

26:53 Advice for Expecting Mothers: Education and Empowerment

30:01 Reflections on Birth Experiences and Future Plans

36:14 Closing Remarks and Resources

Find Dani Here!

TikTok: https://www.tiktok.com/@dani_fitmom

Instagram: https://www.instagram.com/dani_fitmom_/

In this episode, Gina sits down with Heather Helton, a certified nurse midwife in North Carolina.  Heather uses social media to educate patients on pre-conception, conception, pregnancy, and more, as everyone deserves the same access to care and education to make informed decisions on their own experiences.  She shares how you can optimize your time with your OB provider, especially if you have limited time at your appointments with them, and how you can use other resources to provide you the general information about pregnancy and birth.  Heather shares how you can weed through misinformation on social media (and also how to figure out if your provider is not the best option for you).  

In This Episode: 

00:00 Introduction to the MamasteFit Podcast

02:00 Meet the Midwife, Heather

02:28 Heather's Journey and Philosophy as a Midwife

03:06 The Importance of Individualized Birth Experiences

04:00 Challenges in Clinical and Hospital Settings

05:01 The Importance of Birth Education and Advocacy

06:54 The Role of Doulas in Birth

07:59 The Collective Team in Pregnancy, Labor, and Birth

09:06 The Importance of Birth Location and Provider Choice

17:23 The Role of Social Media in Birth Education

19:39 The Importance of Evidence-Based Information

26:16 The Role of Research in Birth Preparation

36:01 Advice for Birth Professionals Using Social Media

42:41 Conclusion and Resources

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Heather’s Links: 

Heather Helton, CNM, MSN, began working in obstetrics in 2001.  As a Certified Nurse Midwife, Heather enjoys working in Triangle Physicians for Women’s positive, collaborative and open-minded clinic environment.

Originally from Iowa, Heather earned her Bachelors of Science in Nursing at the University of Wisconsin and has practiced at hospitals in Iowa and Illinois before coming east to North Carolina.  As a top graduate from East Carolina University’s Masters in Nurse Midwifery program, Heather provides full-scope midwifery care to low and moderately high-risk women. She is a member of Sigma Theta Tau and Golden Key honor societies and was a member of Alpha Phi Omega service organization.

Her professional interests include non-pharmacological therapies, deep-relaxation labor techniques, postpartum depression, and teen pregnancy. When not caring for women, Heather enjoys time at the beach, crafts, coaching her daughter’s softball team, and spending time with her husband and two active children.

https://www.instagram.com/amodernmidwife/?hl=en

Or her educational content being created during her doctorate program here:

https://www.instagram.com/amodernmidwifemama/

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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.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ 

Madison shares her experience of an unmedicated hospital birth, which progressed more quickly than staff expected, taking place in a bathroom after flagging down a nearby nurse to catch the baby! Madison discusses her pregnancy journey, preparation for birth, and her rapid labor process. She speaks about her decision to have an unmedicated birth and how she navigated through emotional and physical challenges with support from her husband and doula. 

In This Episode:

00:00 Introduction to the MamasteFit Podcast

00:15 Meet the Hosts: Gina and Roxanne

01:05 Madison's Pregnancy Journey

01:18 Preparation for Birth

02:39 The Decision for an Unmedicated Birth

03:25 The Role of a Doula in Madison's Birth

04:19 The Benefits of a Childbirth Education Course

05:12 Madison's Birth Story Begins

05:33 Early Labor Signs and Symptoms

09:09 The Arrival at the Hospital

11:10 The Unexpected Bathroom Birth

15:47 Post-Birth Reflections and Recovery

34:53 Closing Thoughts and Podcast Offerings