The MamasteFit Podcast

Gina (perinatal fitness trainer/doula) and Roxanne (certified nurse midwife) share their very different pelvic organ prolapse stories—Roxanne’s symptomatic grade 2 rectocele postpartum (including heaviness, splinting, panic, PT, pessary, and symptom relief after weaning) and Gina’s mostly asymptomatic grade 1–2 prolapse discovered later in her chart. The sisters discuss how both returned to liftin...

Certified nurse midwife Roxanne explains common postpartum vaginal changes—including dryness, itchiness, discharge shifts, reduced rugae, and feelings of laxity—and why they often occur due to a steep drop in estrogen and progesterone after birth, with prolactin keeping estrogen low (especially while breastfeeding). She outlines comfort measures such as water- or silicone-based lubricants for inti...

On the MamasteFit Podcast, perinatal fitness trainer/doula Gina and certified nurse-midwife Roxanne interview Madalynne, a military mom, about her two births—especially her wildly fast second labor. With her first, she prepared intensely, went overdue with gestational diabetes, chose an induction (Foley bulb and Cytotec), labored with strong pushing urges before full dilation, delivered a 7 lb 14...

This episode shares practical labor relaxation tips to help the pelvic floor soften so baby can navigate more easily, especially when contractions make it hard to drop into the parasympathetic “rest and digest” mode. It covers the jaw–pelvic floor connection (via fascia and the nervous system), using a soft jaw/open mouth, deep low vocalizations (instead of high “eee” tension), “horsey lips” and p...

Certified nurse midwife Roxanne explains what it means when your water breaks (rupture of membranes), what amniotic fluid does, and why for over 90% of people it’s not the first sign of labor. She reviews SROM (water breaks during labor after 37 weeks), PROM (water breaks before contractions after 37 weeks, occurring in about 6–9% of pregnancies), PPROM (before 37 weeks), and the rare en caul birt...

On the MamasteFit Podcast, Gina (perinatal fitness trainer/birth doula) and Roxanne (certified nurse midwife) interview Kendra, an ICU nurse and mom of three, as she shares two epidural births and her third hospital birth—unmedicated—with doula support. She reflects on initially skipping childbirth prep, feeling disconnected while pushing with a strong epidural, and later attempting an unmedicated...

Certified nurse-midwife and labor nurse Roxanne explains what a TENS unit (transcutaneous electronic nerve stimulation) is, how it may reduce pain via gate control theory and endogenous opioid release, and why starting it earlier in labor may help more. She reviews evidence showing TENS can substantially reduce reported labor pain, allow mobility, and may shorten labor compared with epidurals, whi...

Gina (perinatal fitness trainer/birth doula) and Roxanne (certified nurse midwife) share their experiences being pregnant while active duty Army - noting it’s been about 10 years and policies may have changed! They explain their Army roles—Gina as an MP officer and cultural support team leader attached to all-male special operations units (plus airborne/jump master), and Roxanne as an Army nurse w...

Certified nurse midwife Roxanne explains that increased watery, slippery vaginal discharge in pregnancy (leukorrhea) is usually normal, driven by estrogen and progesterone, and helps protect against infection and form the mucus plug. She outlines red flags and common end-of-pregnancy confusion: discharge is typically clear-to-milky with little odor, while amniotic fluid is often clear/pink-tinged,...

Roxanne (certified nurse midwife) interviews one of their childbirth educators, Farrah (a nurse and doula), about two very different births after years of infertility, PCOS, and thyroid issues. Her first pregnancy was a surprise during COVID; ending in delivering an OP baby after extended labor, internal maneuvers, a deep second-degree tear, and bleeding linked to an overfull bladder. Her second b...

Gina (perinatal fitness trainer and doula) and Roxanne (certified nurse midwife) define “unmedicated birth” for this episode as giving birth without an epidural, and explain why some people choose it. They cover potential benefits like easier position changes, fewer issues if an epidural doesn’t work as expected, and physiologic/hormonal effects. They address concerns about epidural medications (i...

Roxanne, a certified nurse midwife, breaks down pregnancy (and postpartum) constipation—aka a “traffic jam” of poop that gets harder the longer it sits because your body absorbs the water (think Play-Doh left out overnight). She explains common causes: progesterone slowing GI motility, the growing uterus and posture changes creating compression, supplements (especially iron), and often-overlooked...

Gina (perinatal fitness trainer and doula) and Roxanne (certified nurse midwife) recap Roxanne’s first postpartum 10K at 4–5 months postpartum in Asheville—advertised as flat but full of hills! Roxanne explains the run/walk method and how she managed mild pelvic floor heaviness later that day, but felt fine the next day, with no leaking or other prolapse symptoms! They discuss run/walk/run method...

Certified Nurse Midwife Roxanne explains the third stage of labor—the time from baby’s birth to placenta delivery. How long does it last for most people, and why it matters for postpartum hemorrhage and potentially breastfeeding. Roxanne describes how oxytocin-driven uterine contractions help the placenta separate and the signs of separation and compares expectant/physiologic management (waiting a...

On the MamasteFit Podcast, perinatal fitness trainer and doula Gina and certified nurse midwife Roxanne interview Brooke about the birth of her second child, Scarlet. After a 48-hour first labor that included Pitocin and an epidural, Brooke (a physical therapist) prepared intensely for an unmedicated hospital birth: reading Ina May’s Guide to Childbirth, listening to MamasteFit, taking our childbi...

Gina (doula/perinatal fitness trainer) and Roxanne (certified nurse midwife) walk through how birth has evolved, from mostly home births with midwives pre-1700s (but high death rates from infection, bleeding, obstructed labor, and blood pressure issues) to increasing hospital-based, physician-led care in the 1800s–1900s. They discuss key shifts like antiseptics, anesthesia (including twilight slee...

This episode breaks down gestational diabetes (new insulin resistance in pregnancy—not type 1 or 2), how insulin and glucose work, and why pregnancy naturally raises insulin resistance (but sometimes the pancreas can’t keep up). It covers who’s at higher risk (higher BMI, inactivity, prior GDM, certain ethnic groups, prior 9+ lb baby, PCOS, hypertension, heart disease) and how screening works at 2...

This episode breaks down elective induction (inducing labor at 39–41 weeks with no medical reason besides still being pregnant) and reminds you that “we scheduled your induction” still requires your consent. It explains why 39 weeks is the risk-benefit sweet spot (mature baby lungs) and why providers avoid going past 42 weeks (stillbirth risk rises from 1/10,000 at 37 weeks to 32/10,000 at 42 week...

In this MamasteFit Podcast: Birth Story, Hanna shares her home VBAC story after two C-sections, delivering a 9 lb 11 oz baby despite being told her pelvis was “too small” in previous births. She recounts a first pregnancy shaped by COVID stress, a long induction ending in C-section, and a discouraging postpartum comment about never birthing vaginally. Her second pregnancy included deep VBAC resear...

Gina (doula/perinatal fitness trainer) and Roxanne (CNM, former L&D nurse) unpack how a decade in birth work—plus Gina’s first, distrust-filled hospital birth—shifted them away from polarizing “all natural” vs “all medical” takes. They discuss how social media fuels hate on both ends, how tension between doulas and providers can hurt the birthing person, and why an empowering birth isn’t defin...

Gina, a perinatal fitness trainer, birth doula, and founder of MamasteFit in North Carolina, explains how exercising during pregnancy improves quality of life during pregnancy and postpartum—not just birth outcomes—while noting prenatal exercise research is still limited. She highlights a 2025/2026 American Journal of Obstetrics and Gynecology systematic review (11 RCTs) finding the strongest biom...

Gina (perinatal fitness trainer and birth doula) and Roxanne (certified nurse midwife) declare they’re officially done with pregnancies and fully in their child-rearing era, while joking about “perfect bookend babies,” potato-like newborns, and toddlers who won’t stop poking the baby’s face. They share what helped them accept closing the baby chapter—realizing you can’t get the same baby back, ack...

In this MamasteFit Podcast: Birth Story, Roxanne (certified nurse midwife) interviews Victoria about two very different births: her first, a 39-week elective induction with Cytotec and high-dose Pitocin, limited eating/mobility, epidural issues, frequent cervical checks, infection/fever, and a postpartum hemorrhage with painful clot removal—followed by postpartum anxiety and breastfeeding struggle...

Certified nurse midwife Roxanne explains common skin changes in pregnancy caused by hormonal shifts, increased blood volume, and a growing belly, including hyperpigmentation (melasma, linea nigra), vascular changes (spider veins, varicose veins), and stretch marks. She shares practical tips like daily SPF and sun protection for darkening, and compression socks, avoiding prolonged standing/crossing...

Certified nurse midwife Roxanne explains placenta previa—when the placenta covers or sits very close to the cervix (complete, partial, or low-lying)—usually found at the 18–22 week anatomy scan. While it can show up in 10–30% of pregnancies early on, most resolve as the uterus grows (about 90–95% for low-lying/partial and ~70% for complete), with follow-up ultrasounds commonly around 28, 32, and s...