FREEBIES
Consider this your library of free resources—created to help you feel strong, confident, and prepared through every stage of motherhood. From reducing tearing to returning to running, these guides give you the knowledge and strategies you need. Pick what fits your journey and I’ll deliver it directly to your inbox.
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Tearing during birth is common, but it’s not something you’re powerless against. In this guide, I’ll walk you through simple, evidence-based strategies—like positioning, perineal massage, breathing, and movement tips—that can make a big difference when it comes time to push. Think of it as your quick, confidence-boosting playbook to help you feel prepared, supported, and more in control on delivery day.
how to reduce perineal tearing during labor
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Tearing during birth is common, but it’s not something you’re powerless against. In this guide, I’ll walk you through simple, evidence-based strategies—like positioning, perineal massage, breathing, and movement tips—that can make a big difference when it comes time to push. Think of it as your quick, confidence-boosting playbook to help you feel prepared, supported, and more in control on delivery day.
how to reduce perineal tearing during labor
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Your body is doing something incredible — growing a whole other human — but that doesn’t mean you have to suffer aches and pains along the way. This guide walks you through seven safe, practical mobility exercises (using a birth or exercise ball) designed to keep your hips, back, and pelvic floor feeling supported and mobile. Whether you’re in your first trimester or nearing your due date, these moves can help you move better, feel better, and stay in tune with your changing body.
pregnancy mobility guide
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Your body is doing something incredible — growing a whole other human — but that doesn’t mean you have to suffer aches and pains along the way. This guide walks you through seven safe, practical mobility exercises (using a birth or exercise ball) designed to keep your hips, back, and pelvic floor feeling supported and mobile. Whether you’re in your first trimester or nearing your due date, these moves can help you move better, feel better, and stay in tune with your changing body.
pregnancy mobility guide
grab your free guide →
This guide gives you clear, practical steps to support healing after birth—whether vaginal or c-section. You’ll learn simple breathing, core, and pelvic floor strategies to help you recover safely, reduce discomfort, and rebuild strength with confidence.
How to Optimize Your Pelvic Floor & Postpartum Recovery
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This guide gives you clear, practical steps to support healing after birth—whether vaginal or c-section. You’ll learn simple breathing, core, and pelvic floor strategies to help you recover safely, reduce discomfort, and rebuild strength with confidence.
How to Optimize Your Pelvic Floor & Postpartum Recovery
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You’ve already walked through the hardest part—now it’s time to decide if and when your body is truly ready to run again. This checklist gives you clear, evidence-based checkpoints (like walking tolerance, strength tests, core control, and pelvic floor cues) so you can assess your readiness confidently—and know what to work on if things aren’t quite there yet. It’s your roadmap back to running, built on patience, awareness, and strength.
Return to Run Readiness Checklist
grab your checklist →
You’ve already walked through the hardest part—now it’s time to decide if and when your body is truly ready to run again. This checklist gives you clear, evidence-based checkpoints (like walking tolerance, strength tests, core control, and pelvic floor cues) so you can assess your readiness confidently—and know what to work on if things aren’t quite there yet. It’s your roadmap back to running, built on patience, awareness, and strength.
Return to Run Readiness Checklist
more about me
I'm Mae Hughes. I'm a mother, Doctor of Physical Therapy, and wellness enthusiast.
I’ve been passionate about physical therapy for as long as I can remember, but helping moms feel capable and strong in their own bodies is truly the job of my dreams. When I'm not serving women across the globe you can likely find me on a family walk with kids (Ava & Hyland), my husband and rescue pup.
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