The MamasteFit Podcast

In this episode of The MamasteFit Podcast, hosts Gina, a perinatal fitness trainer and birth doula, and Hayley Kava, our in-house pelvic floor PT, dive deep into the topic of diastasis recti. They explore the common fears and misconceptions associated with diastasis recti during and after pregnancy. The conversation covers the natural occurrence of abdominal muscle separation, the importance of breathing mechanics, and functional exercises for postpartum recovery. Hayley also emphasizes the collaborative care model and addresses questions about exercise safety with diastasis. This episode aims to empower listeners by debunking myths and providing practical advice for navigating diastasis recti confidently.

Coning Workout: https://youtu.be/Nz2craPkea8
Healing DRA Workout: https://youtu.be/DVzD6-kLUAA 
Check out Hayley’s pay-what-you-can pelvic balance series!: https://www.hayleykavapt.com/Pelvicbalanceseries

For more workouts, check out our collection of fitness programs: https://mamastefit.com/fitness-programs/

00:00 Introduction to The MamasteFit Podcast
00:14 Understanding Diastasis Recti
00:49 Meet the Hosts and Guest
01:44 Collaborative Care at Mama Safe Fit
02:03 Breaking Down Diastasis Recti
02:39 Normal vs. Abnormal Diastasis
03:04 Exercises and Approaches to Diastasis
03:19 What is Diastasis Recti?
05:04 Diastasis in Pregnancy and Postpartum
06:14 Coning and Its Implications
11:34 Postpartum Healing and Diastasis
12:28 Factors Affecting Diastasis Healing
14:07 Body Image and Diastasis
16:41 Diastasis and Prolapse
19:43 Approaches to Diastasis Rehab
26:26 Rib Flare and Exercise Misconceptions
26:58 Personal Experience with Rib Flare
28:33 Postpartum Breathing Techniques
29:50 Thoracic Mobility and Core Connection
31:02 Integrating Core Exercises Postpartum
32:28 Advancing Postpartum Exercises
34:43 Overcoming Fear in Postpartum Fitness
41:32 Understanding Diastasis Recti
44:46 Final Thoughts and Resources

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Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

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

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 courses: https://mamastefit.com/prenatal-support
3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/

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Freebies to Support Your Postpartum:
📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/

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Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/

💻 Postpartum Education Courses
🏋🏻‍♀️ Postpartum Fitness Programs

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

In this episode of the MamasteFit Podcast, Gina shares her experience running the 2026 Walt Disney World Goofy Challenge, which involves completing a half marathon followed by a full marathon the next day! She details the motivation behind participating in the event and the unique medals awarded for completing both races. Gina discusses her training journey, the unexpected circumstances with her sister's pregnancy, and how life events impacted her preparation. As a perinatal fitness trainer and birth doula, Gina also provides insights into balancing marathon preparations with breastfeeding and family commitments. She talks about the logistical aspects of the race, including the importance of proper nutrition, hydration, and gear. Additionally, Gina recounts the support and camaraderie she felt from fellow runners and the unique atmosphere of Disney races. Finally, she reflects on the importance of being prepared and shares future plans for races and personal fitness goals.

Amazon marathon/recovery items: https://amzn.to/4q5PciV
CINCOM Leg Compression: https://amzn.to/4k1famk
Theragun https://amzn.to/3NCWZaw

Run outfits Etsy page https://www.etsy.com/market/run_sew_sweet 
Bounding braids https://boundingbraids.sikbraids.com/ 
(2) RunDisney Hair | Facebook 
Free military Disney guide 
Running program https://mamastefit.com/fitness-programs/postpartum-running-program/ 

00:00 Introduction
00:34 Race Preparation and Challenges
04:28 Training and Proof of Time
07:37 Disney Marathon Logistics and Military Discounts
11:32 Race Day: Half Marathon Experience
22:25 Planning the Marathon Day
22:49 Race Day Morning Routine
23:12 Running as the Queen of Hearts
23:41 Character Stops and Pace Strategy
25:28 Navigating the Marathon Route
26:34 Reaching the Everest Ride
27:50 Family Coordination and Star Wars Themed Section
29:00 Final Miles and Finish Line
31:24 Post-Race Reflections and Recovery
36:54 Balancing Breastfeeding and Racing
39:09 Running Gear and Hydration Tips
41:10 MamasteFit Programs and Future Plans
43:57 Lessons Learned and Future Races

————
Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

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

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 courses: https://mamastefit.com/prenatal-support
3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/

-------
Freebies to Support Your Postpartum:
📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/

—-
Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/

💻 Postpartum Education Courses
🏋🏻‍♀️ Postpartum Fitness Programs

Join Roxanne, a certified nurse midwife and former labor nurse as she demystifies fetal monitoring. Roxanne delves into continuous and intermittent fetal heart rate monitoring, discussing their history, benefits, limitations, and appropriate use for both high and low-risk pregnancies. Learn about categories of fetal heart tracings, how they influence labor decisions, and the importance of shared decision-making in choosing the right monitoring method for you. Whether you're expecting, a birth professional, or just curious, this comprehensive guide will empower you with essential insights on fetal monitoring!

00:00 Introduction to Fetal Monitoring
00:17 Meet Your Hosts
01:08 Understanding Continuous Fetal Monitoring
05:26 History and Evolution of Fetal Monitoring
08:24 Intermittent Auscultation Explained
13:01 Comparing Continuous and Intermittent Monitoring
14:45 Shared Decision Making in Fetal Monitoring
19:11 Conclusion and Resources

In this episode, perinatal fitness trainer and birth doula Gina outlines the phases of postpartum tissue healing, including the inflammation and proliferation phases, emphasizing the importance of patience and mindful movement during this period. She also provides practical advice on how to assess readiness for exercise, manage pressure, and avoid overloading the healing tissues. Additionally, Gina highlight the importance of consulting with healthcare providers and possibly a pelvic floor therapist for a tailored recovery approach. Check out our website at mamastefit.com to find the best program for you! 

00:00 Introduction: Returning to Exercise Postpartum
00:21 Meet Your Hosts: Gina and Roxanne
01:09 Gina's Personal and Professional Experience
01:42 Postpartum: An Opportunity to Reset and Rebuild
02:57 Understanding the Postpartum Healing Phases
07:41 The Importance of Patience in Postpartum Recovery
09:18 Monitoring Symptoms and Adjusting Workouts
18:36 Breathing Techniques and Core Connection
21:52 Modifying Exercises for Better Pressure Management
25:48 Progressing Safely: Listening to Your Body
27:41 Postpartum Fitness Programs and Support
28:27 Conclusion and Additional Resources

————
Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

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

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 courses: https://mamastefit.com/prenatal-support
3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/

-------
Freebies to Support Your Postpartum:
📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/

—-
Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/

💻 Postpartum Education Courses
🏋🏻‍♀️ Postpartum Fitness Programs

——

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

—— 
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/ 

Postpartum 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 breaks down what you need to know on how to automate the backend of a business to free up time for client interactions. The episode breaks down the essential steps for business automation, emphasizing the importance of creating and managing an email list. Gina shares her experience on using email platforms like Flow Desk to build automated workflows. The episode also discusses the effectiveness of offering free guides to potential clients and using platforms like ManyChat to automate communications, and the importance of nurturing client relationships through automated email sequences. Gina offers practical advice and insights aimed at helping service-based businesses, particularly those in pregnancy and postpartum care, to streamline their operations and better support their clients!00:00 Introduction to Business Automation00:22 Meet the Hosts: Gina and Roxanne01:10 Gina's Journey with MamasteFit01:24 Why Automate Your Business?02:47 Building an Email List03:39 Choosing the Right Email Platform04:27 Encouraging Newsletter Signups06:10 Creating and Offering Freebies09:30 Automating Freebie Distribution10:08 Using ManyChat for Instagram Automation13:58 Nurturing Your Email List17:14 Content Ideas for Newsletters18:23 Creating Effective Free Guides20:21 Conclusion and Mentorship Invitation21:23 Final Thoughts and Sponsor Message

————
Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

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

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 courses: https://mamastefit.com/prenatal-support
3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/

-------
Freebies to Support Your Postpartum:
📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/

—-
Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/

💻 Postpartum Education Courses
🏋🏻‍♀️ Postpartum Fitness Programs

——

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

—— 
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/ 

Postpartum 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/