In this episode of the MamasteFit Podcast, perinatal fitness trainer and birth doula Gina, alongside pelvic floor physical therapist Hayley Kava, discuss common causes and solutions for painful sex in the postpartum period. They delve into hormonal changes, effective lubrication options, and optimal sexual positions to alleviate discomfort. The importance of good communication with partners and practical tips like pelvic floor muscle relaxation techniques are also highlighted. The episode provides valuable insights and resources to help new mothers navigate intimacy challenges post-birth.

00:00 Introduction to Painful Sex

01:41 Hormonal Changes Postpartum

04:02 Lubrication Solutions

10:41 Positioning Tips for Comfort

18:45 Partner Communication and Exercises

21:46 Conclusion and Final Tips

Resources for the show notes:

Hayley Kava PT: https://www.hayleykavapt.com/

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

Pelvic Balance Series: https://www.hayleykavapt.com/Pelvicbalanceseries 

Hayley’s Positional Guide for Pain-Free Sex: https://www.hayleykavapt.com/the-sex-position-guide-sales-page

Hayley’s Lube Recommendations: 

V-Magic: https://amzn.to/4hOUprK

Good Clean Love: https://amzn.to/4hOUzPS 

Coconu: https://amzn.to/4hQ7eCb

Podcasts & Workouts Related to this Episode:

Navigating Intimacy Postpartum with Dr. Robertson: https://spotifycreators-web.app.link/e/v7GdCl118Qb

10 Min Pelvic Floor relaxation workout: https://youtu.be/EWGIWJeGbzo

In this episode of the MamasteFit Podcast, Gina and speaks with Dr. Jo Robertson, a New Zealand-based sex therapist specializing in women's sexual health and postpartum intimacy. The discussion covers strategies for rebuilding intimacy after childbirth, starting with a strong non-sexual connection. Key topics include the 'orange light' approach to intimacy, dealing with guilt and societal pressure, practical tips such as the Three Minute Game, the importance of lubrication, and using vibrators. Dr. Robertson also shares the significance of self-view and body positivity postpartum. The episode highlights the importance of communication with partners and planning 'date nights' at home. Listeners are offered a discount on Dr. Robertson's postpartum sex course.

00:00 Introduction to the MamasteFit Podcast

01:28 Meet Dr. Jo Robertson: Sex Therapist from New Zealand

04:26 Navigating Postpartum Intimacy: Personal Experiences

08:40 Understanding Postpartum Sexual Health

17:47 Practical Tips for Rebuilding Intimacy

22:20 Sponsor Break: Needed Nutrition

24:06 Planning Intimacy: Strategies for Busy Parents

32:34 Body Image and Confidence Postpartum

45:35 Final Thoughts and Recommendations

51:26 Conclusion and Resources

Find Dr. Jo Here!
Link to course: https://courses.jorobertson.org/postpartum use code MAMASTEFIT for 20% off at checkout

Jo’s main website: https://www.jorobertson.org/

Recommended Lubricant: Pjur Bodyglide 

——————————

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.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ 

In this episode of the MamasteFit Podcast's Birth Story Friday, Roxanne, a labor and delivery nurse and student midwife, shares her three unique and empowering birth stories: two unmedicated hospital births and one unmedicated birth center birth. Alongside Gina, a perinatal fitness trainer and birth doula, Roxanne discusses the importance of support during pregnancy and labor, her preparation methods, the impactful experiences of her births, and the essential role of building a supportive birth team. This episode offers insights into navigating the perinatal timeline with confidence, emphasizing the significance of intentional support and preparation for a positive birth and postpartum journey.

00:00 Introduction to the MamasteFit Podcast

00:22 Meet Roxanne and Gina

01:11 Roxanne's Birth Stories Overview

02:58 Preparing for an Unmedicated Birth

04:27 Challenges and Support During Pregnancy

07:14 Hypnobirthing and Spinning Babies Techniques

18:30 Labor Begins and Early Contractions

25:44 Early Labor and Hospital Visit

26:37 Deciding to Go Home

28:07 Labor Progresses at Home

32:07 Rushing to the Hospital

34:00 Arriving at the Hospital

38:46 Birth and Immediate Aftermath

44:06 Reflecting on the Birth Experience

46:21 Second Pregnancy and Complications

51:03 Preparing for the Second Birth

53:56 Early Signs of Labor

55:06 Early Labor and Hip Squeezes

55:52 Heading to the Birth Center

56:57 Active Labor in the Tub

57:30 Pushing and Delivery

01:00:29 Post-Birth Reflections

01:04:46 Third Pregnancy and Birth Plans

01:06:41 Labor and Delivery of the Third Baby

01:26:06 Reflections on All Births

01:29:11 Final Thoughts and Resources

Links:

The MamasteFit Birth Prep Circuit: Relieve Tension & Prepare for Birth

https://youtu.be/6MsiKQQFbC8

——————————

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 welcome Dr. Nicole Rankins, a board certified OB/GYN. Dr. Rankins shares her insights on how to have an empowering experience during pregnancy, labor, and the postpartum period. From choosing the right provider to understanding the importance of mindset and childbirth education, this episode provides valuable tips for expecting parents. Dr. Rankins also emphasizes the significance of preparing for postpartum recovery and gives advice on how partners can support during labor. The conversation delves into key strategies for managing pain, considering birth preferences, and navigating emergent situations, aiming to help parents feel confident and empowered throughout their pregnancy journey.

00:00 Welcome to the MamasteFit Podcast

01:07 Meet Dr. Nicole Rankins: Empowering Pregnancy and Birth

01:56 Choosing the Right Provider for Your Pregnancy

09:33 Advocating for Yourself and Your Birth Plan

16:02 The Importance of Childbirth Education

19:54 Mindset and Preparation for Labor

24:20 Navigating Labor and Birth Options

44:21 Understanding Birth Plans and Preferences

53:40 Postpartum Preparation and Final Thoughts

Dr. Nicole Calloway Rankins is a board-certified, practicing OB/GYN and mom of 2 who empowers moms to feel calm, confident, and empowered for pregnancy and birth. In her over 20 year career she’s helped nearly 2,000 babies into this world and has demystified pregnancy and childbirth for thousands more women through her popular podcast All About Pregnancy & Birth, which has been downloaded over 2.5 million times. She regularly shares holistic, evidence-based pregnancy and birth info with her community of 25K+ on Instagram (@drnicolerankins), and has served thousands of moms-to-be through her online birth plan class, Make A Birth Plan The RIGHT Way, and comprehensive online childbirth education class, The Birth Preparation Course.

Find Dr. Rankins Here!

Website: https://drnicolerankins.com/

Insta: https://www.instagram.com/drnicolerankins/?hl=en

Podcast: https://drnicolerankins.com/episode97/?fbclid=PAZXh0bgNhZW0CMTEAAabTgz6_oY-Gz1f9H-xlGFe16xYf6MbFP2zXrzdZXTnOafA2Lt5rZXYImcE_aem_bL0o6BEudOlciE_iuV-Yqw

===

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-support3rd 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

In this episode of Moments With MamasteFit, the focus is on pelvic pain, specifically pubic symphysis pain, commonly experienced during pregnancy. Gina sits down with Hayley Kava, a pelvic floor physical therapist, who shares her expertise on understanding and managing this type of pain. The discussion covers the anatomy and function of the pelvic muscles, using various exercises and techniques to alleviate pain and improve mobility. Recommendations for both pregnant individuals and professionals are provided, emphasizing the importance of targeting strengthening exercises over stretching. The episode also highlights the mental aspect of pain management and the role of professional support.

00:00 Introduction to Pelvic Pain

00:37 Understanding Pubic Symphysis Pain

02:01 Case Study: Managing Pelvic Pain

06:20 Exercises for Pelvic Pain Relief

11:24 Pelvic Floor and Pelvic Pain

19:42 Recommendations for Pregnant Individuals and PTs

23:00 Conclusion and Resources

Links to check out:

Episode 5: Overcoming Pelvic Pain: https://spotifycreators-web.app.link/e/jNxjJ5HgJQb

Episode 67: Pelvic Pain Relief Tips: https://spotifycreators-web.app.link/e/tLmn3XGgJQb

YouTube Workouts:

-SI joint pain: https://youtu.be/TvS-12sl9Kk

-SPD pain workout: https://youtu.be/NAVgnM4b_2Q

-Overall Pelvic Pain Relief workout: https://youtu.be/_tzwSiiQaFo

===

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/ 

Postpartum 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, Gina and Roxanne discuss the top five prenatal discomforts experienced during pregnancy: pelvic pain, nausea and GI distress, fatigue and insomnia, Braxton Hicks contractions, and shortness of breath. They outline the causes of these discomforts, provide tips for alleviating them, and emphasize the importance of seeking medical advice when necessary. They provide practical advice on strength training, hydration, and other remedies while also sharing their personal experiences and professional expertise to help expectant mothers navigate a comfortable and empowered pregnancy journey.

00:00 Introduction to Prenatal Discomforts

00:31 Hosts Introduction and Podcast Overview

01:22 Understanding Pelvic Pain During Pregnancy

07:17 Managing GI Distress and Nausea

21:06 Addressing Fatigue and Insomnia

21:36 Understanding Early Pregnancy Fatigue

22:33 Dealing with Pregnancy Insomnia and Anxiety

23:21 The Importance of Rest and Self-Care

26:40 Managing Braxton Hicks Contractions

31:45 Shortness of Breath During Pregnancy

37:58 Common Prenatal Discomforts and Remedies

41:21 Final Thoughts and Resources

Links:

Episode 5: Overcoming Pelvic Pain:

https://spotifycreators-web.app.link/e/jNxjJ5HgJQb

Episode 67: Pelvic Pain Relief Tips:

https://spotifycreators-web.app.link/e/tLmn3XGgJQb

YouTube Workouts:

SI joint pain:

https://youtu.be/TvS-12sl9Kk

SPD pain workout:

https://youtu.be/NAVgnM4b_2Q

Overall Pelvic Pain Relief workout: https://youtu.be/_tzwSiiQaFo

=== 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

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/