How Prenatal Fitness Boosts Health, Happiness, & Labor Prep

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Staying active during pregnancy isn’t just about fitness. It’s so much more than that. It’s about feeling strong, prepared, and connected to your changing body. But with so much conflicting advice on what’s safe and effective, many expecting moms aren’t sure where to start. That’s why in this episode of Chick Chat, we sit down with Gina Conley, the founder of MamasteFit.com, to break down the powerful benefits of prenatal fitness. From boosting overall health and reducing pregnancy discomforts to preparing the body for labor and postpartum recovery, Gina shares expert insights on how movement can empower moms-to-be. Whether you’re a seasoned athlete or just starting your fitness journey, this episode will give you practical tips to feel your best throughout pregnancy and beyond.

Who is Gina Conley?

Gina Conley holds an MS in Exercise Science and is the Founder & CEO of MamasteFit, an industry-leading perinatal fitness provider with a training facility located in Aberdeen, North Carolina. Aside from her work as a personal trainer specializing in perinatal fitness, Gina is a seasoned birth doula who has supported nearly 200 births in North Carolina. Gina is a mom of four and a military spouse. She is also a 7-year Army Veteran who served a combat tour to Afghanistan in support of Operations Enduring Freedom and Freedom Sentinel.

What Did We Discuss?

Gina and I discussed all about prenatal fitness including common myths about exercise during pregnancy and what the facts really are. Here are several of the questions that we covered in our conversation:

• Explain to us why exercise is so important during pregnancy.
• What are some common myths about prenatal exercise? 
• Are there any risks associated with exercising during pregnancy? 
• How can exercise during pregnancy benefit moms-to-be during labor and birth?
• Are there certain exercises you specifically recommend women do to prepare for childbirth? 
• Do you have any practical tips for moms-to-be on how to integrate fitness into their daily routine without overwhelming themselves?
• We’ve all heard about Kegels, but I feel like that isn’t always the best way to prepare your pelvic floor for birth. What are your thoughts, and what do you believe women can do during their pregnancies to prepare their pelvic floor for labor and birth?

Pregnancy is a time of incredible change, and staying active can be one of the most powerful ways to support both your body and mind through pregnancy and prepare yourself for a smoother postpartum. As Gina reminded us, prenatal fitness isn’t about pushing limits—it’s about moving with intention, preparing for labor, and embracing strength in all forms. We hope this episode leaves you feeling inspired to find movement that works for you, whether it’s strength training, yoga, or simply taking more mindful walks. If you loved this conversation, be sure to share it with another mama-to-be, and don’t forget to subscribe to Chick Chat for more expert advice on pregnancy, birth, and motherhood!

Gina’s Resources

Thank you for listening to our podcast! Cheers to a healthy and fit pregnancy!

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