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BirthNotes
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Health & Fitness
The MamasteFit Podcast
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Latest episodes
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173: Postpartum Vaginal Changes: Dryness, Itchiness, Discharge, Healing Timeline & Red Flags
October 14, 2026 · 40 minCertified 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…
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Birth Story 91: Madalynne’s Surprise Car Birth in Downtown Savannah
October 7, 2026 · 1 hr 1 minOn 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…
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172: Pelvic Floor Relaxation for Labor: Loose Lips, Loose Hips & the “Dilation Station”
September 30, 2026 · 24 minThis 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…
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171: How to Tell If Your Water Broke (Rupture of Membranes): Signs, Tests, and What to Do Next
September 23, 2026 · 26 minCertified 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…
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Birth Story 90: Kendra’s Three Birth Stories
September 2, 2026 · 1 hr 10 minOn 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…
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170: TENS Unit for Pregnancy, Labor & Postpartum Pain Relief (Evidence, Placement & What to Buy)
August 26, 2026 · 28 minCertified 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…
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169: Pregnant on Active Duty: Army Reality Checks, Leave Perks & Why Timing Matters
August 19, 2026 · 1 hr 16 minGina (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…
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168: Pregnancy Discharge: What’s Normal, What’s Not, and When It Might Be Your Water Breaking
August 12, 2026 · 26 minCertified 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…
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Birth Story 89: Farrah’s Two Birth Stories: 30-Hour Hospital Marathon vs. 3-Hour Bathroom Sprint
August 5, 2026 · 1 hr 10 minRoxanne (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…
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167: Setting Up for the Birth You Want
July 29, 2026 · 1 hr 12 minGina (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…
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166: Pregnancy Constipation: Why It Happens and How to Go Without Struggling
July 22, 2026 · 21 minRoxanne, 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…
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165: Running Postpartum With Prolapse (and Gina’s Totally Normal 100-Mile Plan)
July 15, 2026 · 1 hr 5 minGina (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…
About the show
MamasteFit is a prenatal & postpartum fitness and birth education company that offers a unique and comprehensive amount of education and experience surrounding the journey into parenthood, and beyond! Join sister duo, Gina (birth doula, founder, perinatal fitness trainer & Head Coach of MamasteFit), and Roxanne (Labor & Delivery Nurse and Student Midwife), as they discuss a myriad of topics related to pregnancy, birth, and the postpartum.