The MamasteFit Podcast

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 pelvic floor tension—particularly in the posterior pelvic floor near the rectum. Key tips include: don’t strain (hello hemorrhoids and fissures), use better toilet positioning (Squatty Potty/feet elevated, hips <90°), and use breathing (inhale to relax/bulge, exhale to bear down without holding your breath). She also recommends movement, hydration (about 80–100 oz/day), fiber, magnesium, and if needed stool softeners/laxatives (e.g., Colace, Mag 07, MiraLAX) with provider guidance.

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00:00 Pregnancy Constipation Intro
00:43 What Constipation Means
02:03 Why Pregnancy Causes It
03:55 Pelvic Floor Connection
06:34 No Straining Basics
07:14 Toilet Posture Tips
08:13 Breathing to Poop
09:16 Movement Hydration Fiber
10:49 Magnesium Softeners Laxatives
12:21 Release Posterior Pelvic Floor
18:57 Prevent Labor Postpartum Issues
19:54 Wrap Up Resources

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🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH
Your 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/core
Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS
https://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
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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 coined by Jeff Galloway) as a way to make racing more accessible, plus running-form strategies to reduce pelvic floor symptoms. They outline upcoming races and Gina’s planned 100-miler, then share practical training tips for busy parents.

00:00 Podcast Kickoff
01:17 Roxanne’s First 10K
02:07 Course Surprises
03:38 Race Strategy Recap
05:25 Run Walk Run Explained
09:11 Pelvic Floor Check In
14:32 Form Tips for Prolapse
16:58 Recovery and Next Races
19:53 Strength Training for Runners
23:32 Gina’s Racing Comeback
27:30 Dopey and Beyond Plans
28:59 100 Mile Ultra Dream
31:25 Training Time Reality
31:39 Parent Training Reality
32:59 Gym Access and Childcare
34:13 Home Gym Essentials
37:18 Treadmill Running Setup
40:13 Outdoor Running Safety
44:34 Healthspan Motivation
46:17 Scheduling Workouts
53:21 Short Workouts and Kids
56:09 Follow a Workout Plan
01:03:17 Wrap Up and Next Steps

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH
Your 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/core
Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS
https://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
——

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 and monitoring) with active management (Pitocin IM/IV and sometimes gentle cord traction) to reduce hemorrhage risk. As always, the emphasis is on individualized, informed, risk-based decision-making! 

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH
Your 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/core
Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS
https://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
——

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 childbirth course, and trying multiple comfort tools. Past her due date, labor ramped up quickly and she discovered the hypnobirthing tools she had thought would save the day just weren’t her thing! Thanks to preparing a variety of comfort measure, Brooke discovered low moans/vocalization, swaying, and asymmetrical positions helped most! She arrived fully dilated, and experienced a birth that left her feeling super empowered! Her key advice: prepare, educate, and bring backup coping methods.

00:00 Welcome 
01:04 Brooke Joins the Show
01:22 First Birth Lessons
03:17 Planning Unmedicated Birth
04:45 Books and Coping Tools
06:25 Courses and Hypnobirthing
08:28 Late Pregnancy Labor Prep
09:45 Early Labor Begins
15:51 Active Labor at Home
21:52 Vocalization Breakthrough
23:03 Hospital Arrival and Triage
25:54 Fully Dilated Surprise
30:11 Pushing Positions and Water Break
32:58 Crowning and Shoulder Delivery
35:21 Birth and Immediate Afterglow
38:59 Postpartum Recovery and Two Kids
41:07 Advice to Prepare and Adapt
44:06 Wrap Up and Listener Takeaways

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH
Your 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/core
Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS
https://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 (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 sleep), antibiotics, transfusions, prenatal care, and safer C-sections—improving survival but often reducing autonomy and satisfaction. They cover the 1970s natural childbirth and feminist movements, and the later push for evidence-based, family-centered care (partners/doulas, skin-to-skin, breastfeeding support, delayed cord clamping, shared decision-making). Their takeaway: modern interventions save lives, but they’re tools—not requirements—and blending safety with physiologic support matters.

00:00 Welcome to MamasteFit
01:02 Birth History Setup
02:06 Pre Modern Birth
03:21 Why Mortality Was High
05:16 Forceps Enter the Scene
06:10 Early Medicalization 1700s
07:44 Standardized Midwife Training
10:22 Modern Obstetrics Begins
11:11 Hospitals Take Over Birth
12:41 Twilight Sleep Era
21:53 Antibiotics and Safer Birth
25:59 Routine Interventions Peak
29:29 Natural Childbirth Movement
32:18 Evidence Based Care Shift
34:54 Epidurals And Twilight Sleep
35:56 Unmedicated Birth Tools
38:03 Stop Romanticizing The Past
41:52 Partners Enter The Room
43:59 Evidence Based Birth Shift
44:52 Modern Practices And Tools
50:55 Social Media And Misinformation
53:19 Trust Medicine Own Harm
59:53 Why Birth Got Safer
01:06:36 Balance Safety And Experience
01:07:45 Course And Final Wrap

————

🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH
Your 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/core
Start reconnecting with your core and feeling strong again—safely and confidently.

———

📲 Follow Us on Instagram for Daily Tips + BTS
https://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
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