The MamasteFit Podcast

Gina and Roxanne, discuss personal and professional approaches to preparing for conception. The discussion includes the importance of understanding your menstrual cycle, fitness, diet, sleep, and finding support for your specific needs through blood work, and supplements. Gina, who plans to conceive her fourth child, shares her personal journey and the strategies she's putting into place. The duo also touch on how their fitness programs have helped them and can help prospective mothers prepare their bodies for pregnancy. Other topics include the benefits of genetic testing, preconception counseling, meal planning, and ways for tracking fertility cycles. The episode also emphasizes on the role of both partners in preconception planning, and what your partner could do to prep as well.

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In This Episode:

00:00 Introduction

00:59 The Journey of Conceiving a Fourth Baby

01:24 Understanding the Importance of Preparing for Pregnancy

02:17 Experiences from Previous Pregnancies

02:58 Addressing Thyroid Issues for a Healthy Pregnancy

03:34 The Role of Diet and Supplements in Pregnancy Preparation

07:51 The Importance of Preconception Counseling and Genetic Testing

09:14 The Role of Regular Blood Work in Pregnancy Preparation

14:33 The Importance of a Balanced Diet and Adequate Sleep

18:04 The Role of Exercise in Pregnancy Preparation

22:58 Understanding and Tracking the Menstrual Cycle

36:26 Closing Remarks and Future Plans

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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, Dilshoda shares her birth story, focusing particularly on her experience of developing postpartum preeclampsia. Roxanne elaborates on the symptoms of this dangerous condition, which include elevated blood pressure, persistent headaches, abdominal pain, and vision changes. Despite leading a healthy lifestyle and maintaining fitness throughout pregnancy, Dilshoda developed preeclampsia postpartum, underscoring the unpredictability of the condition. Being aware of the symptoms, understanding the importance of seeking medical attention promptly, and not dismissing the significance of these symptoms can be lifesaving for new mothers.

00:00 Introduction 

00:11 Understanding Preeclampsia

01:38 Signs and Symptoms of Preeclampsia

04:36 Guest Introduction and Birth Story Sharing

04:47 Dilshoda’s Pregnancy and Birth Preparation Journey

08:09 Labor and Delivery Experience

11:56 Postpartum Experience and Preeclampsia Diagnosis

18:56 Understanding Postpartum Preeclampsia

22:27 Importance of Seeking Care and Awareness

29:00 Recap and Conclusion

29:55 Podcast Wrap-up and Offerings

In this episode of the MamasteFit Podcast, hosts Gina and Roxanne, experts in perinatal fitness, debunk common prenatal fitness myths. They explore the importance of movement for pregnant women, explaining why it is not only safe but beneficial for both mother and baby. They discuss prenatal fitness's role in enhancing resilience to stress, brain development, and health outcomes for babies, as well as its impact on postpartum recovery and overall comfort for expectant mothers. Several prenatal fitness myths, like causing loss, avoiding core exercises, twisting, or weightlifting, are debunked based on scientific evidence. The hosts explain the potential harm of abandoning physical activity during pregnancy and recommend tools such as Crossover Symmetry resistance bands and Needed prenatal supplements.

In This Episode:

00:00 Introductions

01:12 Understanding Prenatal Fitness Myths

01:41 The Importance of Exercise During Pregnancy

02:43 Benefits of Exercising for Baby During Pregnancy

04:10 Understanding Baby Size and Exercise

10:33 The Impact of Exercise on Baby's Resilience and Development

13:19 Benefits of Exercise for the Mother

16:55 Debunking Common Prenatal Fitness Myths

17:12 Understanding the Impact of Exercise on Miscarriage and Preterm Labor

26:36 The Importance of Core Exercises During Pregnancy

29:12 The Importance of Hydration and Nutrition During Pregnancy

32:08 Understanding the Impact of Laying on Your Back During Pregnancy

49:06 Conclusion: The Benefits of Prenatal Fitness

To Read More on the Studies Referenced in this Episode:

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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.

In this Birth Story Friday, Victoria, shares her journey of an epidural hospital birth where her baby needed NICU support due to meconium aspiration. Victoria bravely shares about her battle with postpartum anxiety and depression, including how medication became a crucial part of her recovery. Gina shares her own personal experience with postpartum mood disorders, and our hopes to change the stigma around postpartum mental health so everyone who needs help feels confident in getting it! 

00:00 Introduction and Welcome

01:08 Understanding Postpartum Anxiety and Depression

03:04 Personal Experiences with Postpartum Anxiety

04:26 Importance of Therapy and Medication

06:09 Victoria's Birth Story: Pregnancy and Preparation

09:40 Victoria's Birth Story: Labor and Delivery

15:07 Victoria's Birth Story: Postpartum Experience

21:18 The Decision to Get an Epidural

22:08 The Birth Process and Initial Challenges

23:47 The Unexpected NICU Journey

25:09 Coping with the Emotional Impact of NICU

26:04 Breastfeeding and Bonding in the NICU

27:53 The Transition Home and Postpartum Struggles

29:53 The Battle with Postpartum Anxiety

37:04 The Turning Point: Medication and Improvement

39:27 Reflections and Advice for Others

43:06 Closing Remarks and Further Support

For Our Other Content On Postpartum Mood Disorders:

Check out Birth Story 19, where Holly Navigates Postpartum Psychosis Here: https://podcasters.spotify.com/pod/show/mamastefit-podcast/episodes/Birth-Story-19-Hollys-Unmedicated-Birth-and-Postpartum-Psychosis-e28tvo0

And Read These Blogs:

Overcome Postpartum Mood Disorders: https://mamastefit.com/overcome-postpartum-mood-disorders-3-struggles/

When to Seek Help: https://mamastefit.com/postpartum-9-reasons-to-seek-help/

Processing Birth Trauma and Disappointment with Dr. Berlin: https://mamastefit.com/guide-to-overcoming-trauma-with-dr-alyssa-berlin/

In this episode of the MamasteFit Podcast, hosts Gina and Roxanne engage in an enlightening discussion about pelvic organ prolapse, its impact, and how it can be managed. The topic holds significance for pregnant women, mothers, and anyone involved in perinatal fitness and health. It commences with an overview of what pelvic organ prolapse entails and the fear it often brings. They emphasize that although the condition may seem terrifying, effective management can render it asymptomatic. They explore potential causes, symptoms, and address some common queries about its impact on vaginal birth and lifestyle changes. They highlight the importance of posture, coordinated pressure, breathing during movement, regular body movement, and avoiding constant clenching to manage the symptoms. The podcast also shares their personal stories regarding pelvic organ prolapse, offering hope and practical advice for those who might be dealing with it. They recommend recommended resources like physical therapy, professional urogynecological consultation, and internal support devices like pessaries. They conclude by reassuring listeners that even after a prolapse diagnosis, they can return to an active lifestyle, including exercises, running, and lifting weights.

00:00 Introduction

01:02 Understanding Pelvic Organ Prolapse

02:24 Personal Prolapse Diagnoses

02:34 Deep Dive into Prolapse

04:26 Managing Symptoms of Prolapse

06:28 Treatment Options for Prolapse

07:52 Personal Journey with Prolapse and Pregnancy

15:22 The Impact of Prolapse on Physical Activities

18:18 Understanding Pressure Management in Prolapse

21:25 The Role of Breathing in Managing Prolapse

22:25 The Importance of Movement in Managing Prolapse

34:29 Conclusion: Living with Prolapse

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Watch our YouTube Video on Anti-Gravity Positions Here:

https://youtu.be/JSNl6AcWbK4

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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.⁠ https://neededcreator.pxf.io/c/2841618/1770238/20859

This Birth Story Friday features Holly, a doula client of Gina’s, who shared her birth story. Holly experienced gestational hypertension, which led to a hospital induction. Having planned a natural birth without intervention, Holly navigated the unexpected circumstances with resilience and flexibility. She relives her pain and discomfort during pregnancy, the intensity of her induction, and the rapid dilation that led to the birth of her son. Gina and Roxanne describe the phases of labor and emphasize the importance of understanding that “dilation is just a moment in time”. They also discuss the value of staying open and adaptable to changing plans during pregnancy and labor. 

In this episode Gina and Roxanne welcome yoga teacher and author, Sarah Ezrin, to discuss the role of yoga in prenatal fitness and preparation for birth. Throughout the discussion, the trio tackle topics such as the importance of empowering mothers to understand where and when they may need modifications, and recognizing when a movement may or may not be suitable- rather than focusing solely on what NOT to do. They delve into understanding the pelvic floor, the importance of both internal and external rotation, and how yoga can contribute to either facilitating or impeding labor progress. The episode wraps up with Sarah sharing her book, 'The Yoga of Parenting,' which intends to guide parents through body mindfulness practices and to help them stay connected with themselves and their children.

00:00 Introduction

00:30 Meet the Hosts: Gina and Roxanne

01:19 Introducing Sarah Ezrin: Prenatal Yoga Expert

02:06 Sarah's Journey into Yoga and Parenting

02:59 The Importance of Prenatal Yoga

03:33 Sarah's Personal Experience with Prenatal Yoga

04:36 The Challenges of Prenatal Yoga Classes

05:40 Understanding Core Work During Pregnancy

07:16 Empowering Pregnant Women with the Right Information

07:34 The Importance of the Pelvic Floor in Pregnancy

18:37 The Need for More Postpartum Support in Yoga

22:06 Modifying Yoga Poses for Pregnancy

23:19 The Role of the Core and Pelvic Floor in Pregnancy

26:43 The Misconceptions of Core Work

28:00 Redefining Core Movements

28:57 The Impact of Yoga on the Pelvic Floor

30:14 The Role of Yoga in Pregnancy and Labor

32:19 The Importance of Internal Rotation in Yoga

34:42 The Impact of Yoga Postures on Labor and Birth

41:52 The Need for a Balanced Yoga Practice

48:49 The Yoga of Parenting: A New Perspective

51:07 Closing Remarks and Recommendations

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Find Sarah's Website Here: https://sarahezrinyoga.com/

Find Sarah's Instagram Here: https://www.instagram.com/sarahezrinyoga/

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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.

As the holiday season is officially upon us, Roxanne and Gina share their tips for traveling with young children. They’ve conquered it all, from flying across the globe to road trips across the country, and they sit down to discuss what has worked best for them when traveling with kids ages infant through six years! 

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Links Referred to in this Episode:

Sign up for our newsletter here (scroll to the bottom!): https://mamastefit.com/blog/

MamasteFit’s Amazon List for Travel Essentials: https://www.amazon.com/shop/influencer-06cfd5a7/list/2JJQZZ7RBMT7T?tag=onamzmamastef-20&ref_=aip_sf_list_spv_ofs_mixed_d

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In This Episode:

00:00 Introductions

02:06 Driving with Small Children

09:28 Top Toys to Bring for Any Travel

14:15 Flying with Small Children

25:36 Carry On Essentials

36:25 Worrying About Other Peoples’ Opinions

40:05 More About Essentials and Where to Find Our List

42:47 Is it Worth it?

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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.

In this episode, Vicky's shares her home birth story, where she went into labor at nearly 42 weeks. Her partner was not able to physically support her during her labor because he had brain surgery a few weeks prior, and so she relied heavily on her doula. Vicky’s baby also presented with a shoulder dystocia at her birth, which her midwife was quickly able to resolve with no complications! Vicky shares about how pregnancy, birth, and the postpartum were affected by her diagnosis of Ehler-Danlos Syndrome, a group of disorders that affect connective tissues supporting the skin, bones, blood vessels, and many other organs and tissues.

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Links Referred to in this Episode:

FREE MamasteFit Birth Plan and Hospital Packing List: 

https://mamastefit.com/freebies/birth-plan-guide/

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In This Episode:

00:00 Introductions

02:53 Vicky’s Pregnancy and Birth Prep

08:38 Labor Begins, and Things Move Quickly!

13:24 Realizing Baby Has Shoulder Dystocia

17:17 What is Ehlers-Danlos Syndrome?

18:45 What if Your Partner Can’t Physically Support You?

20:20 Reflecting on Her Birth Experience

21:49 Navigating Postpartum Recovery

23:01 Vicky’s Advice to Others

25:13 Gina and Roxanne Discuss Managing Birth Expectations

In this episode we discuss the benefits of chiropractic care during pregnancy and beyond with Webster Certified pediatric and perinatal chiropractor, Dr. Savannah Gardner. Dr. Gardner shares her own healing journey and discusses what exactly chiropractic care is and how it can be a beneficial addition to our perinatal journeys. 

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Links Referred to in this Episode:

Get the MamasteFit Pelvic Stability Program: 

https://sso.teachable.com/secure/538536/checkout/3868172/pelvic-girdle-pain-pelvic-stability-program

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In This Episode:

00:00 Introductions

02:34 Savannah Discovers Chiropractic Care

04:37 What is Chiropractic Care?

06:48 Approaching Chiropractic Care For Pregnancy

09:06 What Does it Mean to be Webster Certified?

12:43 Locating a Webster Certified Provider Near You

13:10 Benefits of Chiro For Moms

14:09 Can Chiro Help Flip Breech Babies?

18:41 Benefits of Chiro For Babies 

20:16 Gina’s Experience with Chiro

26:32 Reasons to See a Pediatric Chiro

27:54 The Importance of Collaborative Care

29:36 What if You Can’t See a Chiro?

35:16 Chiro For Birth Support Partners

39:16 Benefits for Tongue Tie

41:15 Other Newborn Benefits

42:50 First Trimester Considerations

44:38 Normal to Not Love an Adjustment?

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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.