Fit To Birth

03/18/2026

These moves are spicy in Gen Pop classes and go even harder during pregnancy 🥵

This short series will hit arms, legs, side body, back body, and deep core

No equipment required but light weights (2-5lb) or wrist weights turn up the heat in the arm section

Let me know if you try it out, it’s harder than it looks 😉
Follow for move pregnancy safe exercises

03/07/2026

Hi, nice to meet you! I’m Alana the pre/postnatal fitness instructor and doula behind this account

Fun facts:
1. I no longer teach yoga because I don’t feel it’s compatible with my Christianity. I do however use the tools I learned about alignment, breath, anatomy, cueing and sequencing
2. I’m a toddler mom and spend a LOT of time outdoors and at various mom events, you might see me around the community, say Hi if you do! I’m also 8 months pregnant with my second!
3. As I am actively in the little years myself, I take on a limited number of in person birth clients a year. My absolute favorite births to attend are fellow Christian moms who make their spirituality a key part of their birth prep!
4. I love alternative music and you can always count on a really interesting playlist when you attend my group classes! I spend a lot of time making sure the movements are nourishing and the playlist is fiiiire
5. I love learning and try to take a movement or birth related training every year!

03/06/2026

Here’s what this sequence targets:
-aches and pains from prolonged sitting
-pelvic mobility, great for creating space for baby to get in a good position and great to get your body used to these position before labor
-practicing internal & external rotation as well as asymmetry in the pelvis
-upper body mobility: because the ribcage and the pelvis are linked, space in one = space in the other
-hip hinge to lengthen and relax the back of the pelvic floor for an easier pushing stage

33 weeks has snuck up on me 🥲

Along with my long walks I have been prioritizing body balance through mobility this pregnancy and I’m feeling great so far!

If you want to see exercises and mobility routines for pregnancy give me a follow ✨

08/09/2025

Big news for the rest of 2025 and into 2026!

I’m pouring my heart into teaching group fitness and personal training, with a special focus on learning even more about perinatal bodies (because there’s always more to discover!). I’ll also be attending a limited number of births as a doula.

Ready to join my barre or pilates group classes? Keep an eye on this space, I have some fun things planned!

Looking for pre/postnatal personal training? Let’s chat about your goals.

And if you’re considering a doula but still unsure, I’d love to connect and talk it through. ❤️

07/14/2025

Our modern birth culture focuses on information and hormones before focusing on the body. Birth, is inherently about the body. The process of birth is biomechanical. Every hormonal cascade is set up to allow the tissues to yield and baby to be born.

We need to start getting intentional about moving our bodies in ways that support labor and counteract our sedentary culture.

Not by doing more HIIT, or running ourselves ragged on exercise bikes, but by tapping into the breath, walking, implementing more mobility, functional strength, and postural intentionality in our daily lives.

07/10/2025

We hear a lot about how important movement during labor is to ease labor pain and support labor progression. The importance of movement remains true even when epiduralized.

Whether an epidural is part of your birth plan or you decide to get one during labor, know that an epidural doesn’t have to equal a lack of movement! Movement is still important to support baby’s descent, it’s just going to look a little different.

While getting an epidural certainly changes things; (in most hospitals they will not allow “walking epidurals,” so you will most likely be confined to bed.) Let’s not let that stop us from creating space for baby by changing space in the pelvis!

There are big and little movements that ARE possible.

Big movements:
Big movements are large postural changes that will require help from your partner, doula, and/or your nurse. This would include making changes to the (very adaptable!) hospital bed, using your upper body strength to hold you up, or finding a less reclined position to push in.

Supported all 4s
Supported squatting
Supported staggered kneeling
Throne position
Spinning babies exercises
Pushing in an upright position

Little movements:
The foot, knee, and hip are all aligned in one kinetic chain. A movement in one area will affect the other areas. Something as simple as taking one foot to your opposite leg and letting your knee fall out to the side will change the available space of the pelvis. Do that for 30 minutes on eash side and you’ve opened the pelvis in two separate ways!

Little movements are as simple as changing your resting posture. SO, put your legs in different positions, shifting your hips to the other side, play with a peanut ball and find ways to switch up your position every 30~ minutes or so. These movements may be accessible on your own, depending on how heavy your epidural is, or you may need assistance.

07/09/2025

Hopping on a Zoom consult can be intimidating, trust me, I know. Whenever I get asked to “hop on a call” before I purchase a service I cringe inside 🫠

But as a birth doula I know how important they are. When a family welcomes me into their home and birth experience, I know how imperative it is that we mesh well. Sometimes, something as simple as putting a face to a name and checking out “vibe” can let you know if this doula is the right one for you! SO, I want to demystify the birth doula consult.

When we connect on a call we will spend 30~ minutes discussing things like:
-What kind of birth you’re dreaming of
-What support you have for birth and postpartum
-Fears and concerns

I feel literally so privileged to be able to connect with moms in this beautiful time of life; and it’s so important to me that my clients feel safe, heard, understood, and like I’m the perfect fit doula they are looking for. So, if you think I might be a good match to support you at your birth, let’s setup that call and get started today!

07/08/2025

There has always been something so magical to me about group fitness. Beyond the movement and breath, there is a tangible feeling of community that I wish I could bottle up. Something about pushing yourself in a room with other people all seeking *something* has always struck me.

I remember being 15 and not knowing what I wanted to do when I grew up. Nothing felt quite right; I never had that spark, that moment where I knew. When I was 16 I stepped into my local yoga studio and took a class that quite literally changed my life. I took a class with a newer teacher, I still remember her name, Emily, and as she walked around the room guiding us through the movements, it hit me. That! That’s what I want to do!

Ever since that moment, I have had a single focus: to give others that feeling I had that day. To feel seen, pushed, and held. Fitness, movement, aspiration, community, all rolled into one. I treat class creation like my Art. How a painter might begin their masterpiece is how I show up to plan my class. The perfect quote, lighting, playlists, and movements that all flow into one. But overall, my goal is to leave my students feeling lighter, more connected, and better after every class.

Every training I have taken, everything I have done in my life, all to create an experience that I hope serves and nourishes you beyond my studio class.

Let’s move together soon XX

07/07/2025

Hi expecting moms!

If you have a due date coming up soon, I have availability and I’d love to support you!
Our birth support package includes 2 prenatal meetings, continuous in-person birth support, 1 postpartum meeting, and unlimited text & call support during pregnancy.
Let’s schedule a free consult and see if I’m the right support for your birth ❤️
Want to schedule a consultation?
fittobirth.com/birth

07/05/2025

I am so excited to announce that I am able to bill Kaiser insurance for doula support now!

I am so happy that Kaiser is now allowing families to choose a doula and covering the cost-that’s so awesome!

I have put off working with insurance for a long time because, honestly? I am totally paperwork adverse, but I have made it a point to begin the process of working with insurance to make birth support more accessible to more women. I hope to be able to accept more insurance soon so keep an eye out 👀

Aaaand if you have a Kaiser plan that allows doula support? Let’s set up a consult! 💗

07/01/2025

Today I have for you some key thoughts about what’s safe and beneficial when it comes to prenatal fitness. While I think moving is always better than being sedentary, there are some ways we can optimize prenatal movement to improve the benefits for an easier birth and recovery!

For example, while stationary biking is considered a safe form of exercise during pregnancy, the hip is not able to go through a full range of movement, as it would in other exercises, like walking. In our sedentary culture I think this is a big deal! Between the amount of driving, office work, and Netflix binging the average person does on any given day, if we’re exercising it should counter that and allow new ways to move: especially when preparing for birth!

If you’d like to see my full thoughts on prenatal fitness, check out my blog! Fittobirth.com/blog ✨

Prenatal fitness. prenatal fitness benefits. Prenatal fitness safety. Preparing for birth. Sacramento doula.

07/01/2025

New blog post up on the blog!
Prenatal fitness: safety, benefits, and optimizing for birth.

It seems like there is a myriad of conflicting advice when it comes to prenatal fitness in 2025. Between social media, fitness influencers, and health trends, it seems like the guidelines are constantly changing. However, I would argue that safe and beneficial prenatal fitness is fairly straightforw