The MamasteFit Podcast

Gina (perinatal fitness trainer/birth doula) and Roxanne (certified nurse midwife) discuss postpartum stress urinary incontinence—aka “surprise pee” during running, jumping, laughing, sneezing, or heavy lifts. The sisters and pros emphasize it’s common, not shameful, and NOT a required badge of motherhood. They explain key contributors: impact mechanics (shock absorption through ankles/knees/hips), pressure management (ribcage/diaphragm positioning and avoiding “reverse” breathing that increases downward pressure), and pelvic floor capacity (healing timelines—often not ready early postpartum, with many feeling better around 12–16+ weeks, improving over months). Quick fixes include stacking the ribcage, using a left-back/right-forward staggered stance for symptoms, and externally splinting the perineum when coughing/sneezing; for running, reduce “bounce,” increase cadence, use a slight forward lean, and consider run-walk intervals. They note non-orthopedic causes to rule out (UTI, neurologic issues, prolapse/urogynecology care) and recommend pelvic floor PT/OT, plus their return-to-running programs.00:00 Postpartum Leaking Overview00:35 Meet the Hosts01:24 Normalize Not Accept03:11 Why Leaking Happens07:38 Running Impact Mechanics10:46 Pressure and Breathing15:20 Healing Timeline Capacity21:50 Medical Causes to Rule Out24:47 Quick Fixes for Relief31:38 Long Term Strength Plan36:39 Wrap Up and Resources🎉 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) break down what a doula is—and definitely isn’t. A birth doula is a non-medical, continuous support person (think: labor coach, comfort measures, positions, partner guidance, emotional support, and helping you ask the right questions), not someone who checks cervixes, runs vitals, or makes medical decisions. They talk about how doulas can improve birth experiences and outcomes when integrated as part of the team, plus red flags like a doula (or any provider) trying to isolate you or create distrust. They cover affordability options, insurance quirks, and how doula “certification” works (including DONA training basics), plus ways new doulas can gain experience through agencies and continuing education.

00:00 Doula Basics Intro
00:30 Meet the Hosts
01:24 Doula vs Midwife
02:01 What Doulas Do Not Do
02:52 Continuous Labor Support
03:56 Emotional Physical Support
04:39 Communication and Advocacy
05:52 Midwife View on Doulas
08:10 Teamwork and Observations
10:02 When Doulas Are Excluded
12:08 Evidence for Doula Support
15:37 Red Flags When Hiring
19:34 Recap Doula Role
20:09 Advocacy Example IV Pole
21:26 Staying Calm Not Hostile
21:51 Monitoring Conflict Story
22:43 Doula Team Dynamics
23:17 Bridging Communication Gaps
24:22 Community Resources Network
25:33 Cost Insurance Options
29:18 Do You Need One
31:25 Becoming A Doula
33:03 Certification Process
36:05 Experience And Mentorship
36:58 Continuing Education Tools
39:45 Choosing The Right Doula
41:12 Final Recap And Next Steps

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🎉 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 and birth doula) breaks down why your pelvic floor isn’t a one-move wonder: hip and spine positions change pelvic floor tension, so deep squats, butterfly, and “all the Kegels” only hit part of the picture. She explains the pelvic floor as four quadrants (front/back, right/left) and shows how wide-stance + spinal extension biases the front, while knees-in/internal rotation + rounding targets the back—then zooms in on one-sided drills to address common hot spots (often right front overactivity and left back tension). She demos stretches like half-lunge/open hip shifts, adductor rock-backs, and hip-shift variations for tailbone/constipation/SI pain patterns, then pairs them with smarter strengthening: breath coordination, open-hip quad/glute work for posterior support, and hinge/adductor/hamstring/internal-rotation work for anterior balance. Bonus: programs and a YouTube demo/workout are available.

00:00 Pelvic Floor Beyond Kegels
00:26 Meet the Hosts
01:14 Pelvic Floor Quadrants Explained
02:07 Front Half Release Positions
05:05 Front Quadrant Stretches
09:30 Back Half Tension Relief
13:03 Strengthening With Breath
14:43 Strengthen Back Half Glutes
16:57 Strengthen Front Half Adductors
19:29 Asymmetries and Pro Help
20:36 Wrap Up and Programs

🎉 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 and birth doula) and Roxanne (certified nurse midwife) discuss Roxanne’s early postpartum recovery at five weeks after a home birth of her fourth baby, Harvey. Roxanne shares that this is her first postpartum without a hemorrhage, attributing differences to improved nutrient status (not being anemic, vitamin D, diet), the home birth flood of oxytocin & support, and active third-stage management with Pitocin. She explains monitoring pelvic floor/prolapse symptoms (heaviness/pressure and increased bleeding) as cues to rest, alongside challenges balancing feeling good with needing to slow down. Roxanne outlines using MamasteFit’s free early postpartum recovery program, strategies for workouts with a baby (breaks, splitting sessions, babywearing), goals to return to running for a runDisney event, and breastfeeding/tongue-tie treatment, plus postpartum product favorites and discount/affiliate links!✨ 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/3500All of Roxanne’s Postpartum Faves: https://www.amazon.com/shop/mamastefit/list/3RPPT8UNHV3O7?ref_=cm_sw_r_apin_aip_sf_list_spv_ofs_mixed_m_lspvrd_DEF3VZNAHGNNTX1YBSMQ&language=en-US00:00 Welcome and Episode Setup01:34 Roxanne Four Weeks Postpartum02:22 Why No Hemorrhage This Time05:43 Supplements and Vitamin D07:34 Healing Without Hemorrhage10:44 Prolapse Symptoms and Overdoing It16:05 Signs You Need to Slow Down21:41 Early Postpartum Movement Plan24:36 Free Early Recovery Course25:48 Back in the Gym With Baby28:52 Workout Strategies and Splitting Sessions30:28 Their In Person Gym Update30:37 Quiet Gym Vibes30:54 Running Goals Return32:47 Treadmill Plans Strollers33:22 Consistency After Grad School35:00 RunDisney Challenge Charity36:08 Breastfeeding Tongue Tie Fix40:20 Sibling Dynamics Postpartum42:57 Home Birth Recovery Tips44:18 Postpartum Programs Support47:01 Favorite Postpartum Products50:22 Wrap Up Subscribe————🎉 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 welcomes Sadie to share her first birth and postpartum experience. Sadie prepared for an unmedicated birth through extensive education (birth courses, daily podcasts/YouTube), movement/pelvic biomechanics work, breathing/hypnobirthing, and practicing counterpressure with her husband- inspiring her to later train as a doula! She chose a low-intervention hospital option in Utah called “Simply Birth,” which includes tubs and doesn’t admit until 5 cm. Sadie describes her birth in great detail, as well as postpartum recovery with a second-degree perineal tear and a minor periurethral tear. Postpartum, the hardest parts were tear healing (first two weeks), fear around bathroom trips, and breastfeeding challenges (shallow latch, supply dip after 4 weeks, stress about low weight percentile, some pumping/supplementing with donated milk). 

Her key advice: don’t let others’ opinions derail your birth goals, and use education to build confidence and reduce fear.

00:00 Podcast Welcome
00:53 Meet Sadie
01:06 Pregnancy Prep Research
03:54 Choosing Birth Setting
06:36 Confidence Through Education
08:41 Labor Story Begins
09:40 Membrane Sweep And Prep
11:18 Early Labor At Home
18:18 Heading To Hospital
19:02 Simply Birth Admission
20:27 Supportive Nurse And Tub
23:30 Water Break Decision
28:11 Transition Intensity
30:49 Ready To Push
33:42 Pushing And Nausea
34:32 Nurse Support Pushing
35:44 Positions And Coaching
39:20 Fast Crowning Delivery
42:26 Cord Placenta And Tears
45:32 Stitches And Golden Hour
54:33 Postpartum Breastfeeding Challenges
58:19 Healing Diastasis And Care Gaps
01:03:21 Next Birth Plans Advice
01:04:44 Final Takeaways Thanks