Our beloved in house pelvic floor physical therapist, Hayley Kava, shares how her first birth experience inspired her career path. Her journey began with a hospital birth that she found to be less than positive, leading her to seek a more empowering experience the next time. Her second birth, also in a hospital, turned out to be a much more positive and fulfilling experience, but left a little to be desired when it came to immediate postpartum care. Finally, her third birth took an unexpected turn—an unplanned unassisted home birth after a precipitous labor! Despite having a midwife, the baby arrived before they could get there. Tune in to hear Hayley’s incredible birth stories and how they fueled her passion for helping others achieve empowering birth experiences.

Find Hayley here!

https://www.hayleykavapt.com/

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

00:00 Introduction to Birth Story Friday

01:11 Hayley's First Birth Experience

10:20 Transition to Second Birth

11:47 Hayley's Second Birth Story

21:03 Preparing for the Third Birth

23:42 The Third Birth Begins

31:19 The Home Birth Experience

51:25 Post-Birth Reflections and Insights

54:40 Conclusion and 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 ------

In this episode of the MamasteFit Podcast, Gina and Roxanne delve into the much-requested topic of maintaining milk supply while exercising. They cover essential aspects of breastfeeding, returning to fitness, and how to maintain a healthy milk supply. Key insights include understanding the supply and demand system of milk production, the importance of baby's latch, ways to ensure good milk removal, and the role of hormones and nutrition. They also discuss common myths about breastfeeding and exercise, like concerns over lactic acid levels, the need to avoid chest exercises, and the misconception that breastfeeding alone will lead to significant weight loss. Practical tips for integrating exercise with breastfeeding are provided, such as wearing supportive but non-compressive nursing bras, staying hydrated, eating nutrient-dense foods, and incorporating active recovery. This episode emphasizes the importance of mental and physical well-being, both for mothers and babies, and encourages listeners to focus on functionality and health rather than postpartum weight loss. 00:00 Introduction to MamasteFit Podcast 01:16 Breastfeeding and Milk Supply Basics 02:43 Common Breastfeeding Challenges 08:04 Exercise and Milk Supply 10:12 Debunking Breastfeeding and Exercise Myths 22:25 Practical Tips for Breastfeeding and Exercising 44:10 Conclusion and Additional Resources Love and Fit Strappy Back Nursing Bra!: https://www.loveandfit.com/products/strappy-back-2-0-nursing-sports-bra === 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.⁠ https://neededcreator.pxf.io/c/2841618/1770238/20859

Gina shares how she prepared her pelvic floor for her fourth birth! She worked with a pelvic floor PT at the end of her pregnancy and learned some issues she was having were related to her pelvic floor. She incorporated several exercises and strategies to release the tension in her pelvic floor and had a much faster labor experience for her fourth, and final baby!

Mentioned in this episode:

My Pelvic Floor Birth Prep Routine: Exercises for an Easier Labor

Zoe’s Home Birth

In this episode of the MamasteFit Podcast, Gina, a perinatal fitness trainer and birth doula, dives into the intricacies of the pelvic floor. She discusses its functions, the misconceptions around Kegels, and the importance of full range-of-motion exercises for preparing for birth and postpartum recovery. Gina offers practical advice on exercises that release tension and improve pelvic floor functionality, emphasizing breathing techniques and hip shifts. She also addresses common postpartum issues such as pelvic organ prolapse and leaking, underscoring the importance of working with a pelvic floor physical therapist and the benefits of supportive garments. Key takeaways include strategies for relaxing the pelvic floor during labor and maintaining overall pelvic health through the perinatal period!

Check out our fave Pelvic Floor PTs!

https://www.hayleykavapt.com/

https://www.instagram.com/hayleykavapt/

00:00 Introduction to the MamasteFit Podcast

01:08 Understanding the Pelvic Floor

02:46 Pelvic Floor Exercises and Misconceptions

05:32 Pelvic Floor During Pregnancy

11:07 Pelvic Floor During Labor

14:36 Postpartum Pelvic Floor Recovery

24:52 Common Postpartum Pelvic Floor Issues

34:07 Conclusion and Resources

===

Hip shift examples:

Seated Hip Shifts

https://youtu.be/o1YTEf5AeNk

Foam Roller Hip Shift

https://youtu.be/P5SMzDOv4w4

All Fours Hip Shift Pelvic Floor Release Exercise

https://youtu.be/NJjQLqEeEDs

Standing Hip Shift ISO to Move

https://youtu.be/34cGHijgyHs

Lateral Weighted Hip Shifts

https://youtu.be/RjASJc-Ya14

===

Get Your Copy of 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 the MamasteFit podcast, Erin shares her detailed birth story. Originally planning for an unmedicated birth, Erin faced several challenges including the need for her waters to be broken, Pitocin induction, an epidural, and navigating a shoulder dystocia. She recounts her preparation for pregnancy dealing with PCOS, her labor experience, and the emotional aftermath. Roxanne and Erin also discuss the importance of being active during pregnancy, the benefits of having a doula, and the significance of adequate postpartum rest.

00:00 Introduction to Birth Story Friday

01:28 Meet Erin: Preparing for Pregnancy and Birth

05:01 Erin's Labor Begins

12:02 Challenges During Labor

15:13 The Birth and Immediate Aftermath

18:49 Postpartum Reflections and Advice

28:59 Conclusion and Resources

===

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

——

****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, Roxanne talks with Cheryl Sew Hoy, the founder and CEO of Tiny Health, about the importance of the microbiome during pregnancy and its impact on babies. Cheryl delves into the science behind the gut and vaginal microbiomes, how they transfer to the baby during birth and breastfeeding, and their critical role in training the infant's immune system. The discussion includes practical tips on maintaining a healthy microbiome, the significance of probiotics, and the effect of antibiotics. Cheryl shares her personal journey and explains the importance of testing and understanding the microbiome for lifelong health, as well as sheds some light on increasingly more common symptoms of gut health issues that may be getting overlooked!

Check out Tiny Health here, and don’t forget to use our code, MAMASTE20 for $20 off!

http://tinyhealth.com/

http://poweredbytiny.com/

00:00 Introduction to the MamasteFit Podcast

01:06 Meet Cheryl Sew Hoy: Founder of Tiny Health

03:25 Understanding the Microbiome

04:31 The Gut and Vaginal Microbiome

06:43 Impact of Birth Methods on Microbiome

07:56 Breastfeeding and Microbiome Development

10:31 Antibiotics and Microbiome Disruption

12:36 The Role of Bifidobacterium

25:02 Family Microbiome Dynamics

28:15 GBS and Pregnancy

36:48 Making Informed Decisions About GBS

37:11 Early Testing and Prevention Strategies

38:00 Dietary Interventions for GBS

40:47 Understanding the Vaginal Microbiome

42:35 Probiotics and Their Impact

47:46 Infant Microbiome and Early Testing

50:15 Breastfeeding, Formula, and HMOs

57:27 Signs of Microbiome Imbalance in Infants

59:34 Testing Frequency and Membership Options

01:05:51 Conclusion and Final Thoughts

===

Get Your Copy of 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 the premiere episode of 'Moments with MamasteFit,' hosts Gina and Roxanne share professional birth worker experiences with cervical scar tissue, a frequently overlooked but significant factor in labor progress. They delve into causes such as previous cervical procedures, symptoms, and various ways to address and manage scar tissue during labor. Techniques like manual massage, use of evening primrose oil, and mechanical dilators are explored. This episode educates both expecting parents and birth professionals on the potential challenges and solutions associated with cervical scar tissue.

00:00 Introduction to Moments with MamasteFit

00:42 Understanding Cervical Scar Tissue

01:35 Identifying and Addressing Cervical Scar Tissue

03:14 Personal Experiences and Theories

06:30 Methods to Break Up Cervical Scar Tissue

09:45 Preparing for Labor with Cervical Scar Tissue

17:32 Final Thoughts and Resources

===

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

——

****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 sit down with Dr. Puja Shah again, this time to discuss mental strategies for navigating the postpartum period. They delve into hormonal shifts, common emotions, and effective coping mechanisms. Dr. Shah shares her personal journey with postpartum mental health, emphasizing the importance of self-awareness and breathing exercises. The conversation also touches on the realities of life and death, providing insights on grieving and managing postpartum anxiety. This episode aims to empower new mothers with tools for a smoother transition into motherhood!

00:00 Introduction to the MamasteFit Podcast

01:14 Meet Dr. Puja Shah: Navigating Postpartum Mentally

03:04 Personal Stories of Postpartum Grief and Anxiety

06:44 Coping Mechanisms and Mental Health Strategies

10:07 The Concept of Matrescence and Postpartum Changes

21:17 Modeling Healthy Behaviors for Our Children

22:02 Sponsor Break: Needed Nutrition

24:16 Breathing Techniques and Mantras for Stress Relief

37:07 Addressing Life and Death in Postpartum

48:21 Final Thoughts and Coping Strategies Recap

53:32 Conclusion and Resources for Postpartum Support

More about Dr. Shah:

Puja Shah, M.D., is a double board-certified anesthesiologist and interventional pain management specialist. After her own journey with pregnancy, and postpartum she has honed her craft to women's wellbeing, particularly during this intricate stage of life.

Approaching wellness from the inside out, she uses her intensive medical training and deep understanding of the mind-body connection to deliver comprehensive pain management care to her patients.

Passionate about promoting a greater understanding of chronic pain, she believes that many conditions may have multifactorial sources and works diligently with each patient to find their own specialized wellness profile and treatment plan. She is an expert mind/body coach and believes that without self awareness, we cannot truly heal. She coaches clients to become aware of the root causes of their distress, to allow relief of symptoms such as chronic pain, anxiety, depression, PTSD, and more. The synergy between the mental health and somatic (body) system is what she believes can lead to long lasting wellbeing.

Dr. Shah completed her education at Drexel University College of Medicine, completed a residency in anesthesiology at the SUNY Downstate Medical Center, where she won the Resident of the Year award, and a fellowship in Interventional Pain Management at Tufts University. Dr. Shah has authored numerous research presentations and is a member of several honorary and professional societies.

Dr. Shah works as an anesthesiologist, pain management specialist in New York City and the surrounding area.

Follow Dr. Shah on Instagram here: https://www.instagram.com/drpujanyc/

Hear our other episode with Dr. Shah all about Birth and Pain Relief: https://spotifycreators-web.app.link/e/aed5TFqcYPb

===

Get Your Copy of 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/