Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous System Regulation, and Holistic Self-Care for Moms

Hey Momma, Are you pregnant or planning to get pregnant and you’re curious about this whole pelvic floor thing? Or just wanting to make sure you are doing all the right things so you and baby can stay healthy, but maybe you’re worried about exercise and if you will do the right or wrong things? Wondering what the best types of exercises are or maybe you are getting ready for delivery and wondering when you should see a Pelvic PT like me? These are all questions many women have and it can be very frustrating when you start looking online for what Dr Google thinks. Inside this episode I dive into what I do as a Pelvic Floor PT for pregnant women and how I can help them feel strong and confident as they navigate exercise and movement throughout pregnancy. I help take the guess work out of your prenatal fitness routines and make sure you know what your body needs and how to prepare for birth and optimize your recovery. Get an idea on when it is the best time to see a Pelvic PT during pregnancy and make sure that you are getting the support you need and are training appropriately… pregnancy is the ultimate marathon after all. These are strategies that I talk about inside my online virtual program, Restore, which is hosted on my FREE App Pelvic Floor, Core & MORE! RESTORE is my first 12 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! ~XO Dr Des Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Friend, Have you been practicing your breath work and deep core breathing? Hoping to help heal back pain, or pelvic or tailbone pain? Or maybe pain with sex? Or maybe you just know that breath work is the key to healing and restoring a strong core system. Either way, everyone should be doing breath work, especially if they have any pain or pelvic floor or core dysfunction. I have talked on many episodes about balancing and lengthening tight muscles using the deep core breathing techniques. Using the diaphragm, the breath gets pushed deep into the core system and should be filling from the bottom up. This helps lengthen and massage the tight spaces in your core and can truly help resolve so much pain with just using this deep core breathing, especially in different yoga positions I have talked about in other episodes. Inside this week’s episode I am diving much deeper into the breathwork and how I instruct women to get more specific and intune to their bodies as they continue this practice. So that they can not only release tightness, but begin to feel the micro changes in the breath and what is expanding so that you can start to feel and compare when they might not be expanding as much as they were and catch the tightness before it causes symptoms like pain and leaking. We can use the breath to be very proactive and preventive by identifying these imbalances and getting more specific on where your body's tightness is. These are strategies that I talk about inside my online virtual program, Restore, which is hosted on my FREE App Pelvic Floor, Core & MORE! RESTORE is my first 10 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! ~XO Dr Des Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love, Just checking in, how has it been going so far this year in terms of working towards your goals? Did you start the year strong, only to “fall off” and give up already feeling like a failure? Or are you still kicking along and chipping away towards those goals you set just over a month ago? Now is the time to really be honest with yourself if you haven’t been able to show up the way you initially hoped. It is never too late to start working towards your goals, but it is also never too early. It can feel defeating when we know we haven't been able to stick to the plan we set out for ourselves. But that doesn’t mean we can’t do it. It means we need to reevaluate. Inside this week's episode I encourage you to reevaluate your goals, your plan, your mindset and your actions. The worst thing we can do is set out a plan that isn't sustainable or goals that we don’t value or maybe your goals and your plan are find and actually it is your mind or your actions that are sabotaging your progress. Either way, inside this episode were going to get real and honest with ourselves and either stay on track or get back on track! Remember you have a whole group of motivated and inspiring women in your corner ready to cheer you on and hold you accountable! Inside my Restore Program my founding members have access to a weekly group coaching call so that we can all show up and ask questions, get personalized feedback on exercises or lessons and mostly HOLD EACH OTHER ACCOUNTABLE! They also have access to a private community inside my Pelvic Floor, Core & More App where they can post wins, exercise check ins and ask more questions outside of the group coaching calls. This ensures that you are not falling off even if you had a rough week and you get the grace you need to not feel guilt or shame when you do have an off week. As women and moms especially, it can be so challenging to show up for ourselves to exercise or workout. So we need to build a community to support and empower each other! RESTORE is my first 8 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! ~XO Dr Des Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Lady! Have you ever wondered what the status of your pelvic floor is? If you know how to kegel correctly? Or maybe if you have tightness and kegels could make things worse? Or if you have prolapse that you should be keeping an eye on? These are all things that I am checking for as a pelvic floor PT during the internal assessment, among many other things! However, I find that these are things most women have never been told because their pap smears or other pelvic assessments done by a Gynecologist are not looking or assessing the function of your pelvic floor. While they may inform you of prolapse or atrophy in your muscles, they are mostly looking for infection, healing, abnormal tissue and bigger red flags. This is why many women come to me and are so amazed by what they learn from the internal vaginal assessment and many times we are finding and explaining the cause of their pain or symptoms for the first time. This is why I believe every woman should get an internal vaginal assessment so they can better understand the basic status of their pelvic floor and so they can compare throughout their life. It isn’t always easy to get into a pelvic floor PT and so I also think it can be very valuable to know how to perform your own self- assessment periodically, especially if you notice symptoms showing up or getting worse. While doing an internal assessment on yourself isn’t as thorough as getting one by a Pelvic Floor PT, it is so much better than nothing! Just reconnecting and becoming aware of the sensitivity, tightness or level of strength that you can feel at the vaginal opening and perineum can be a game changer! That is why I also help my Restore members perform and interpret their own self-vaginal assessments! RESTORE is my first 8 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! ~XO Dr Des Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Girl! Today's episode dives into my recent healing journey from an Iliac Stent Placement to treat my PeVD (Pelvic Venous Disorder or Pelvic Congestion Syndrome) and more about what I have been working on during my recovery to help you succeed in reaching your health and wellness goals this year! Are you a busy mom or woman who is tired of peeing your pants when you sneeze, cough, jump or run? Maybe you’re postpartum and wanting to restore your pelvic floor and core so you can feel strong and confident in your body, but not sure which exercises are “safe” and which might make your problems worse? How are you supposed to exercise and heal if you have no time or energy? 😱 Is it actually possible to sneeze, run or jump on a trampoline without pain, pressure or peeing your pants?! 🤯 I bet you’ve tried kegels, traditional core exercises and maybe even started going to the gym or seeing a personal trainer…And nothing has quite worked for you, right? How do you find the ⏰ TIME ⏰ to take care of yourself and workout for 45-60 minutes a day if you're a busy mom jugging allll the things or have a full time job or BOTH?!? How do you justify spending money on a gym membership or physical therapist if you don’t think you have the time to actually go or put in the work?? 😨 Why's it so nerve-racking to invest in YOU and YOUR HEALTH?! Is the constant battle of worrying if you're going to pee your pants when you're out in public or exercising really worth it? Or should you just stop doing the things you love? Can you really get a strong core and pelvic floor without having to take time away from your family to spend an hour at the gym, when you don’t even have the energy? 🤔 And when should you even start strengthening your pelvic floor during pregnancy or postpartum? 🤔 Should you even be doing “core” exercises? 🤔 What about kegels? Are you doing them right or should you even be doing them at all? 🤔 What about making things worse if I do the wrong exercises or do them the wrong way?! 🤔Is this just life after babies? STOP. JUST STOP. 🤯 If any (or all) of the above questions run through your head… day after day… I might be able to help. Hey, it's Dr. Des here… 👋 And, while I don't claim to know it all, I HAVE helped thousands of busy active women transform their body & life by creating a sustainable step by step action plan. They call themselves a Balanced Momma 💪 And yet… Not that long ago, I was in your shoes. Those early days were rough. I'd take a step forward only to take three more back. I was drowning in overwhelm from the chaos of motherhood and the guilt when I wanted to take time for myself to exercise and restore my body. Anyways, if that's kinda how you feel right now... Let me give you a road map, so that you stop hitting dead ends or getting lost on back roads, and instead take the fast lane to a strong mind and body that you can be proud of. Let me show you that YOU can feel confident and strong without pain, pressure or peeing your pants! 💪 👇 Here is what I’m proposing. 👇 I’ve had a TON of busy mommas and frustrated women, just like you, reach out to me asking for my help. So I had this crazy idea to build a step by step plan to guide you from feeling overwhelmed and worried that you're going to make things worse, to doing all the things you love with confidence (and no pads ) in just 8 weeks! No fluff. No messing around, just a simple plan to take you from limiting your activities and wearing pads to running, playing and joining your kids at the trampoline park again! ✅ If you are interested in claiming one of the 10 spots available, APPLY to the link below: 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! ~XO Dr Des Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love, Have you wondered how to make those kegels transfer to not leaking during a jumping jack or while running or chasing down your kids? Wondering what's the best way to progress your exercises so that you can keep getting stronger without doing too much and causing more prolapse, pain and leaking? This is a very common and valid concern as the worst thing you could do is go too hard and cause injury, leaking or prolapse when you never had it before that. That is why I am so excited that my New App Pelvic Floor, Core & More is Launching SOON! My first program inside this platform is going to be an 8 week RESTORE program that walks you through the steps, taking the guesswork out! Inside today’s episode I am giving you some ideas on when and how to progress safely and effectively, but also what my progressions and weekly breakdown will look like inside of the Restore program. It is so important to make sure that you are not just doing kegel, but connecting the whole kinetic chain to work together so that you can restore your whole body, starting at the core! It is more than just adding weights and reps. Is it functional? Is it realistic? Is it progressing you towards the bigger higher intensity exercises like running, jumping, and HIIT training you are so anxious to be able to do? The Restore program not only will help guide you through safe and effective workouts each week, but will also give you a weekly lesson to help you understand your body and how to heal and prevent issues in the future! There is also a weekly group coaching call for accountability, trouble shooting and any questions you may have to help tailor the program more individually to you! If you are interested in learning more about the Pelvic Floor, Core & More program and want to get in on the Beta stages for BIG discounts… then click the link below to APPLY TODAY! Launching will begin next week, but spots are limited so if you think you want to join DON’T WAIT and schedule your Discovery call today! Click the link below! https://zk54zbgub54.typeform.com/to/bkF2AUKm As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Girl, Have you joined the FREE Pelvic RESET 5 Day Challenge over inside the FaceBook group yet? If you are ready for a RESET and to get back on track with your goals or if your pelvic symptoms flared up over the Holidays, then this challenge is for you! Also Stay tuned for my Pelvic Floor, Core & More APP, which will host my NEW RESTORE 8 week program, guiding you through the very foundational basics of pelvic health and healing, all the way to return to sport and higher level exercise! Of course New Years brings up tons of “new programs”, especially on social media and its hard to know what is high quality and what is just crap. You can’t trust that every program is designed with the knowledge and expertise of a specialist and many personal trainers claim their "women's health experts” simply because they had a child before. That’s why inside this week’s episode I am helping you understand what to look for when you are deciding to try a new workout or fitness program or see a Pelvic PT, because even all PT’s are not all the same and lack the approach that your body needs! This can be very scary because you want to trust the person or program you are investing in, but if you haven't done your research, you might be frustrated at the end wondering why you didn’t get the results you were hoping for. Inside my Challenge and my New programs, I not only will provide you will 8 weeks worth of lessons and exercise progression, but also a private community and group coaching calls so that you can have individualized guidance and accountability so that you WON’T FAIL! The Pelvic Floor RESET CHALLENGE started yesterday 1/13/25 but it’s not too late to join and all replays and homework will be available on the facebook group page linked below!! I will be showing up on my private and free facebook group to chat about how and what we need to do to plan and prepare to be a BEST SELVES AND CRUSH THIS YEAR! Day 1 I talked about mindset and goal setting Day 2 will be all about the major foundations of our Health (sleep, hydration, diet, stress) Day 3 will all about pelvic floor with a Pelvic Floor 101 chat Day 4 I will discuss kegels and if you need them or not and how to do them Day 5 will be more about functional strengthening beyond kegels and how to connect and restore your core (beyond the pelvic floor) and a sneak peak inside my Pelvic Floor, Core & More APP! There is no better time to decide to invest some time into yourself and get your body AND mind ready for the challenge ahead! Because let’s be real… It is going to be a challenge but it will be worth it and I will be in your corner making sure you have everything you need to succeed! If you want IN on the 5 Day Pelvic RESET Challenge then go over to my facebook page listed below, join and comment on my challenge post and stay tuned each day of the challenge as the most active participants will receive a prize! I will be giving away a pelvic wand, water bottle, a FREE session with me ($240 value) AND a seat inside my NEW APP (>$900 value)!! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Friend, Happy New Year! Are you ready to RESET and get back on track to reaching your goals?! Did your pelvic symptoms flare up over the Holidays? Maybe you don’t like the idea of a New Year resolution, but you know you’re habits have gotten away from you or you are just ready to keep crushing it this year! Either way, it’s not a bad idea to jump on the bandwagon and get motivated and ready to take control of your life this year and not be reactive and overwhelmed and frustrated that you didn’t accomplish what you hoped when next year comes around. Thats why I am doing a Pelvic Floor RESET CHALLENGE for 5 days starting on 1/13! I will be showing up on my private and free facebook group to chat about how and what we need to do to plan and prepare to be a BEST SELVES AND CRUSH THIS YEAR! Day 1 I will be diving into mindset and goal setting Day 2 will be all about the major foundations of our Health (sleep, hydration, diet, stress) Day 3 will all about pelvic floor with a Pelvic Floor 101 chat Day 4 I will discuss kegels and if you need them or not and how to do them Day 5 will be more about functional strengthening beyond kegels and how to connect and restore your core (beyond the pelvic floor) and a sneak peak inside my Pelvic Floor, Core & More APP! There is no better time to decide to invest some time into yourself and get your body AND mind ready for the challenge ahead! Because let’s be real… It is going to be a challenge but it will be worth it and I will be in your corner making sure you have everything you need to succeed! If you want IN on the 5 Day Pelvic RESET Challenge then go over to my facebook page listed below, join and comment on my challenge post and stay tuned each day of the challenge as the most active participants will receive a prize! I will be giving away a pelvic wand, water bottle, a FREE session with me ($240 value) AND a seat inside my NEW APP (>$900 value)!! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community to JOIN THE CHALLENGE and get ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey friend! Do you know what the pelvic floor is? I didn’t! At least not until I went to PT school and learned about it, and I had already had a child! Isn’t that crazy?! This is a muscle that is a part of our body and yet many of us don’t even know it exists. Let alone understanding its function and what it looks like when it’s not functioning properly. Which leads us to accepting all these issues like peeing our pants, pain with intercourse, pelvic organ prolapse or heaviness, chronic constipation. These issues we all accept as normal in our society, and its all because we do not know better. So in today’s episode I am going to teach you just that. This is pelvic floor 101 baby. You are going to learn what that muscle is, what it does and what it looks like when it isn't functioning properly and some tools and tips that you can start doing today to start healing and restoring your pelvic floor and core so it functions properly for you. Helping you to not suffer with pelvic floor dysfunction anymore! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! I know you are busy momma so Put those airpods in, grab your water, roll out your mat and let’s connect! Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Learn > www.balancedmomtality.com Connect or Inquiries About Wellness Consults> [email protected] Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Hi Love! Today we are talking breath work! What does that look like? How should we do it? Why is it the KEY to restoring your core function? So if you have done all the core exercises and haven’t seen the changes you want or have trouble reaching your goals. Or maybe you have heard of breath work, maybe you tried it a couple times, but it didn’t work for you so you stopped? But you are still dealing with pain, leaking and dysfunction. Then it is time to really understand why the breath work is so important and why I beg you not to give it up! Stick with it and inside this episode I promise you will leave feeling confident as to how it's supposed to happen and why you need to use it with everything that you do. It will also bring you a lot of mental peace and reduction in anxiety. Inside this episode we will discuss all the benefits of breathing, how you may be breathing poorly and causing the dysfunction in your body. Mostly we will discuss how you can use the breath for healing and restoring strength within your core and entire body. So if you want to learn the KEY to healing and restoring your core stay tuned! I got you! Put those AirPods in, grab your water, roll out your mat and let’s connect! Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Learn > www.balancedmomtality.com Connect or Inquiries About Wellness Consults> [email protected] Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Hey girl! You are making the time to workout and strength train, but are you prioritizing the right exercises? It can be so overwhelming to try to create the right workout or fitness plan and our time is limited so we want to make sure we are getting the biggest bang for our buck! Whether it’s during pregnancy, postpartum or beyond, glute exercises are crucial for pelvic floor and whole body health! Did you know that your foot, knee or hip pain can, and probably is, being caused by glute weakness or an imbalance in the pelvic muscles?! Even painful sex can be because there is dysfunction in the glutes and pelvic muscles. As our bodies adapt and shift during pregnancy, postpartum or beyond, it is important to make sure we keep our glutes active and strong to help keep pain and pee-leaks away. However, there are so many leg and glute exercises that it can be overwhelming to try to know which ones to prioritize as busy but active moms! Inside today's episode I am going to break down the four main exercises or functional movements that I think are crucial to maintaining balanced strength and stability around the pelvis, as a pelvic health physical therapist. Remember mommas, you do not have to be an experienced lifter to do these exercises. May of these you are already doing on a functional level, so it is more about learning the movement patterns and doing them at body weight or whatever weight feels good for your core and your body and showing up for it consistently! If you have any injuries or painful symptoms, make sure to reach out so we can get you booked for a Coaching Session or in person Therapy session for a more individualized plan and one-on-one instructions so you can feel confident as you start strength training and grow that booty!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Mom Friend! I know there are soo many feelings and questions during pregnancy, especially around activity and what “safe” exercises during pregnancy even are. Our time and energy in the first trimester is limited and it can feel so overwhelming navigating the prenatal world and changing body. You want to make sure your time and especially your energy, is used wisely and not causing harm to you or your growing baby. I have been there with my own pregnancy journey before I knew all the pelvic floor and prenatal information I know now, and man was it confusing and scary and uncomfortable! I was peeing myself and battled many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids! For six years I struggled with some residual leaking and low back issues, until I learned all the tools and exercises I should actually be spending my time on! Then I was able to not only prevent worsening of issues with my subsequent two pregnancies, I was able to heal my leaking and issues while I was pregnant! Inside this week's episode I am letting you in on all the basic foundational core and pelvic floor information that every pregnant woman should know, and frankly every human. So even if you are not pregnant this episode is going to help you get back to the basics and strengthen your foundation so you can heal! Stay tuned as this is the first of three in my “Prenatal Fitness Series”! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Friend, For those that haven’t been following along, I have been struggling with symptoms of Pelvic Venous Disorder or PeVD or better known as, Pelvic Congestion Syndrome, for the last year. It all started with an ovarian cyst like pain, but I later learned that my “menstrual cramps” I was feeling on and off throughout the month, not just during my menses, was also due to these enlarged veins. The heaviness and cramping was starting to get so uncomfortable that standing or sitting for too long was painful, and even exercise started to become painful. Thankfully sex was never painful, but painful intercourse or dyspareunia, especially pain or cramping with and after arousal or orgasm, is a very common symptom of PeVD. I was not a typical presentation for this diagnosis, so it surprised me when I found out from an ultrasound. So I share my story so that others with pelvic pain, constipation, heaviness, sharp abdominal pain, low back pain or pain with sitting, standing, or exercising, can start to become aware of this diagnosis and advocate for yourself. As many gynecologists do not believe this condition is a cause of pain…. And I can tell you… it most definitely IS! After two procedures using coil embolization and sclerotherapy to close off the dysfunctional varicose veins in my pelvis, it was identified that a compression of my Iliac vein was pretty severe and needed to be treated with a stent. I am two weeks postop and recovery has been a journey. Many things I was not expecting, so again, I wanted to share with the World so that maybe you can feel more prepared and aware of the treatment options out there for you! Thanks for following along on my health journey and sending all the love and supporting messages, it has meant a lot! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Girl, This time of year with the Holidays everything starts to feel stressful and overwhelming and this is a common time that people tend to “fall off the wagon”. When in reality staying on track with some basic health and wellness pieces, can be a game changer for keeping your pain and symptoms away and keep you feeling good! That doesn’t mean you have to power through and just do it all. NO. In fact its the opposite, remove some things off your plate and prioritize the things that make the biggest changes in not only your physical health, but your mental health. Mindset is huge for your overall health and wellness and we cant forget that its something we have to monitor and continue to work on throughout your entire life. This week I am so excited to have a special guest on the show to help you understand more about how much mindset can be impacting you and how you can optimize your mental health so that you can continue to show up consistently even when you don't have the motivation! Ashley Fillmore is a leading expert in sustainable weight-loss. She helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley has a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly twenty years of experience! Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™. She is deeply committed to helping women better their lives, and strives to inspire others to embrace the life of health, happiness, and self-love they deserve. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Contact and Learn from Ashley: IG Handle: @ashley_fillmore1 Website: https://metabolicfix.purfitstudio.com/one Podcast -- Cheers to Your Success: https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success Freebies: Free Hormone Assessment and Hormonal Guide: https://metabolicfix.purfitstudio.com/hormone-quiz Weight Loss Calculator: https://metabolicfix.purfitstudio.com/weight-loss-calculator Metabolic Damage quiz: https://metabolicfix.purfitstudio.com/md-quiz

Hey Friend, Are you struggling with incontinence or stupid pee leaks whenever you sneeze or cough? Feeling heaviness ever since you delivered your baby and want to start exercising, but not sure what the safest exercises are? Knowing breathing is important, but not sure when or how to breath optimally? Well you are in the right place! Breathwork is the KEY to healing and restoring your core and pelvic floor, whether you are pregnant, about to give birth, just had a baby, had a baby 10 years ago or have never had a baby and just struggle with pelvic floor dysfunction! I have a few episodes about breathwork and why it's important and different breathwork exercises you can try, so go check them out if that is what you are looking for. Inside this week's episode I am going to do a deep dive into breathwork and the two main types I teach my patients. We need to be practicing both types of breathwork control daily, in order to truly heal and make everything you do a core workout! So make sure you listen to the whole episode as I will guide you through both types and how you can get started healing today! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Momma, Are you pregnant, about to give birth or maybe just had a baby and are feeling lost? Or like you need some support and want to have someone in your corner to help advocate for you throughout your labor, delivery and postpartum journey? Doulas can be an amazing resource for momma as she is navigating this uncharted territory, or maybe well-known territory and you know you need help. I don't know about you but I had heard about Doula support during birth but I hadn’t really thought about using a Doula for postpartum support. And lets be real, thats when most moms are exhausted and overwhelmed and sleep deprived and needing all the help they can get! So I am so excited to have a guest on today’s show who is going to break down Doula services and how they are able to best support and advocate for us through pregnancy, birth and postpartum! Kristin Revere is the CEO and Founder of Gold Coast Doulas birth and postpartum doula agency in Grand Rapids, MIchigan. She is an elite certified birth doula, a newborn care specialist, childbirth educator, and an elite certified postpartum doula. She cohosts the Ask the Doulas podcast and co-created the Becoming A Mother course. Kristin co-authored the book, "Supported: Your Guide to Birth and Baby". Her links for her information are below. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Learn More about Kristin’s Services at: www.goldcoastdoulas.com www.askthedoulas.com www.supportedbook.com FB/IG/TIckTok: @goldcoastdoulas

Hey Friend, Have you been feeling overwhelmed? Or like you are hitting a wall with your motivation or energy? Feeling like you are in reactive mode stumbling through your life from one thing to the next, only to feel like nothing has been done? Are your own self care activities getting pushed to the back burner? I have been there, like right now and so I am sharing my own struggles with you and the reality of motherhood and the overwhelm and frustration that I have been feeling lately and what I am doing about it. There are so many things that can get in the way of us showing up for ourselves and our mental health is one of them. And in order to have a peaceful mind, you need to have a peaceful home. So inside this week's episode I am diving into the areas of my life that I am resetting, and the intentions that I want to re-enforce for the rest of the year, so that I can be the present, patient and playful mom that you and your family deserve! There is no reason we cant enjoy the chaos of the Holidays without the chaos inside our heads. So I have decided to use this as my own personal 8 Week Reset Challenge, which you are welcome to join over at the Balanced Momtality Wellness and Support Facebook Group! (link below) As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love, Have you been wondering when the best time to see a Pelvic Floor PT is? Maybe you are pregnant, about to give birth, or postpartum and know that pelvic floor PT can be helpful, but you aren’t sure when the right time to make that appointment is. Or maybe you have been dealing with pelvic pain, frequent UTI’s, or frustrating pelvic symptoms that you aren’t getting answers for from your gynecologist. Or maybe you are healthy and have no issues but want to be preventive and proactive to make sure that you are avoiding any leaking, prolapse, pain or dysfunction elsewhere in your body. Inside this week’s episode I am going to change the way you view physical therapy in general, but especially pelvic floor PT. I am going to explain why and how I am an advocate for seeing a physical therapist as a wellness/preventive yearly visit, but also what dysfunctions physical therapy can help with. I will help those pregnant mommas know when the right time to get in to prep for birth and recover optimally and make sure that you understand what services are out there for you to help with all your neuro and musculoskeletal issues! Or if you have some other conditions in the body like endometriosis, pelvic venous disorder or pelvic congestion or interstitial cystitis, I explain how and why Pelvic PT should be a part of your healing journey. Maybe you had a c-section, hysterectomy, abdominal laparoscopy, embolization or prolapse repair and are not sure if you should do any rehab since your surgeon didn’t mention it. My women's health coaching and therapy services are available for all women whether you are a mom, or not or feel you need pelvic floor PT or not! Hint.. everyone needs to see a pelvic floor PT at some point just to be proactive, but especially if you have had children or experience any of the symptoms below. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Girl, Do you suffer from chronic pelvic pain or heaviness? Hemorrhoids? Ovarian pain or cysts? What about bloating or constipation? Is it worse with standing or exercise? Maybe sex makes it worse? It’s possible you have Pelvic Venous Disorder (PeVD) or recently known as Pelvic Congestion Syndrome. This Diagnosis is so under diagnosed and missed and many times the same symptoms are attributed to things like Endometriosis, PCOS, IBS, or ovarian cysts and fibroids. PeVD is a part of my story and I have a few episodes talking more about the disorder itself and how to identify it and many holistic things you can do to help so check those out if you would like! Inside this week's episode I am diving more into my personal journey and updating my tribe on how I am doing since my embolization procedure. I share my hopes, my struggles, and my experiences with chronic pain and what my plan is moving forward. Thank you to all of my amazing listeners and friends who have reached out to check in on me and let me know that sharing my journey has been helpful for you! You all give me so much strength and support and just know, I'm here to do the same for you! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love! Are you feeling like no matter how much you want to take the right steps to heal your pelvic floor or get on a good fitness routine, you just can’t seem to show up for it? Everything else getting in the way or feeling like you don’t have enough time? Overwhelmed with all the things you need and also want to do? Maybe you feel guilty about taking that time to work on yourself? Or maybe you actually are not sure how or what you should be prioritizing in your healing? Mom life can be so stressful and all of these statements might be your reality, but they don’t have to be! I have been there momma. I truly have felt truth behind all of the statements above, and it can feel so overwhelming and out of our control, right? But, what if I told you that you have way more control than you are giving yourself credit for, and maybe, just maybe, you are the one contributing to these thoughts and making them your reality? Inside today’s episode we have a heart to heart where I challenge you to think introspectively and honestly about what is truly holding you back. You are the only one that has control over what you do, how you feel and what you decide to put your energy into. So it is time to look deep within ourselves and be honest with what we have been doing to contribute to some of these fears and feelings and then re-write our narrative! You deserve to feel strong, confident and peaceful and doing all the self care is only a small piece of the puzzle. You also need to change the inner workings of your brain and challenge your thoughts and feelings. Find more time in your day, get rid of the guilt and stop letting overwhelm lead to exhaustion and stress. It is time to heal your pelvic floor, core, body, mind and spirit! This is the mentality piece of The Balanced Momtality, I hope you enjoy it! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love! Kegels are what most women and providers think of when they think of healing or restoring their pelvic floor or going to pelvic floor physical therapy. Especially if you experience leaking/incontinence or pelvic organ prolapse, we tend to associate these conditions with weakness. When many times, the pelvic floor muscles are already too tight and doing kegels can make things worse! This can make things so confusing, which is why it is always a good idea to see a Pelvic Floor PT to see what is actually causing your issues. Is it actually weakness, or maybe hypertonicity or tightness or lack of coordination and poor pressure management strategies? I dive into more on if you should Kegel or not in a previous episode: Ep 11- To Kegel or Not to Kegel- https://podcasts.apple.com/us/podcast/pelvic-floor-core-more-with-the-balanced/id1682290727?i=1000617570016 However, this week I am diving into performing the kegel and different ways we can address weakness within the pelvic floor to improve that strength and control! They are not always going to make things worse and many times with true weakness, we do need to spend some time working on isolating the pelvic floor. So inside this week's episode I dive into different types of kegel contractions, how to perform them functionally and other ways you can progress those kegels using vaginal weights like the ones from Intimate Rose linked below. You can perform these during pregnancy, postpartum, post hysterectomy or c-section or at any time! As long as they are appropriate for you, so make sure you get clearance from a Pelvic Floor PT before going too crazy with kegels. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Vaginal Weights: www.intimaterose.com/DESIREE2

(Part 2) Hey Girl! Last week was Part 1 of my chat with my good friend and fellow Lobo Nutritionist and Elite Sports Dietitian, Brooke Wyatt, where she broke down some myths about high performance fueling and nutrition misinformation and shared alot about her journey in the 2024 Paris Olympics working with the American Beach Volleyball Team! This week is Part 2 where she is going to dive into some practical tips and strategies for pre and post workout fueling to optimize your energy and your performance and recovery! We talk gut health, cycle syncing with your hormones, electrolytes, protein and much more! Brooke Wyatt, MS, RDN, CSSD, is a registered dietitian and board-certified sports nutrition specialist with extensive experience in professional sports. Throughout her career, she has dedicated herself to enhancing the performance and recovery of elite athletes and teams. Brooke excels at translating complex nutrition science into actionable strategies, offering personalized guidance on training and competition fueling, travel nutrition, meal prepping, and supplementation. She holds a Master of Science in Nutritional Sciences from Cal State Long Beach and a Bachelor of Science in Nutrition & Dietetics from the University of New Mexico, where she also competed as a Division 1 soccer athlete. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Connect with Brooke Wyatt, MS, RDN, CSSD Instagram> https://www.instagram.com/dietitianbrooke_/ Website> https://www.longgamenutrition.com/

(Part 1) Hey Girl! The Olympics were just a few weeks ago, where we got to witness hundreds of amazing elite athletes perform and show off their skills to the World. Have you ever wondered what is so different between the fueling of an elite athlete like an Olympian vs your average mom or woman that just wants to stay strong and active? Well I have! So I decided to invite my good friend and fellow Lobo Nutritionist and Elite Sports Dietitian, Brooke Wyatt to chat with us today on the show! Brooke Wyatt, MS, RDN, CSSD, is a registered dietitian and board-certified sports nutrition specialist with extensive experience in professional sports. Throughout her career, she has dedicated herself to enhancing the performance and recovery of elite athletes and teams. Brooke excels at translating complex nutrition science into actionable strategies, offering personalized guidance on training and competition fueling, travel nutrition, meal prepping, and supplementation. She holds a Master of Science in Nutritional Sciences from Cal State Long Beach and a Bachelor of Science in Nutrition & Dietetics from the University of New Mexico, where she also competed as a Division 1 soccer athlete. This week we will be diving into what it was like to be at the 2024 Paris Olympics, some differences and similarities about what nutrition and fueling looks like for the elite athletes vs the average strong mom, nutrition tips to optimize your fueling and she breaks down some common myths about nutrition and performance fueling in general! So much good stuff packed into this convo, so much so we had to break it down into 2 parts, so make sure you stay tuned next week for Part 2! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Connect with Brooke Wyatt, MS, RDN, CSSD Instagram> https://www.instagram.com/dietitianbrooke_/ Website> https://www.longgamenutrition.com/

Hey Momma! Are you wondering where your butt went?! OR maybe you feel like you have never been able to grow a booty because of your genetics. Are you doing alot of glute exercises and not seeing much change? This can be so frustrating, especially when you are taking the time to prioritize your self care and getting exercises in. I see this so often during pregnancy but also postpartum, when our posture pulls our pelvis into an alignment where our glutes turn off. Whether you have an aesthetic goal for a big booty Judy or you just want to make sure you have strong glutes that can help you run, jump, hold your baby and more! OR maybe you're like me and you want both! I have some great tips inside for you! Strong glutes are crucial not only for a functioning pelvic floor, but also to be able to stay comfortable and active during pregnancy and to make sure you avoid many common pregnancy pains like low back pain or SIJ pain and sciatica. However, during pregnancy, the growing belly stretches out and pulls your pelvis into an anterior pelvic tilt, which stretches the glutes out and makes it difficult for them to engage. Same thing happens to the abs obviously since they are getting stretched out. Which is why it's even more crucial to make sure that you are keeping them engaged and strong throughout pregnancy and your lifetime. As your glutes help support you with your posture, bending over and picking things up, and taking the load off of your back. And I know many of you also might just want your butt to look good in your genes and that’s ok! So inside today’s episode I am giving you my favorite 3 tips (maybe some bonus tips) you can do at home or the gym, to help turn those glutes on and improve your glute recruitment and ability to engage and function for you! Not only during your leg and glute day at the gym, but also functionally when you are picking things up off the floor all day long! So stay tuned and make sure you listen to the whole episode as I have packed a lot in there for you! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! I know first hand, as a busy and active mom, it is possible but so hard to do alone, BUT YOU DON'T HAVE TO! Join my tribe and let me help take the guess work out of your fitness and make it fun again! Make Sure to reach out to> [email protected] for COACHING! AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Other Booty Optimizing Episodes: 30- Build Your Butt// 4 Best Glute Exercises for Pelvic Floor and Whole Body Health- https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab-for/id1682290727?i=1000633356245 65- Get Your Booty Growth// Tips to Improve Glute Engagement During Your Workouts to Reduce Low Back Pain and Pelvic Pain https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab-for/id1682290727?i=1000661248812

Hey Friend! It can be overwhelming to know where to start or what to focus on when starting to try and optimize your health and wellness. From breathwork, to strength training, to cardio, there are so many areas to work on. You can totally pick one of these areas to start with and see how your body feels. However, even if you are exercising and showing up for yourself, your muscles may not be working when and how they are supposed to. That’s why today, I am sharing one of my favorite habit hacks to start with or at least add to your daily routine so that you can make sure that you are connecting and becoming aware of your body and how it functions for you throughout the day, not just when you are paying attention during exercise. How our body functions automatically is crucial to understanding the root cause of pelvic floor and overall dysfunction. We may be focusing on breathwork and mechanics during intentional movement, but if the rest of the day your body isn’t functioning optimally, it can feel like very slow progress. Inside this week's episode, I dive into the power of the brain and re-mapping our motor plans and neuromuscular connections. This will help your body show up for you how you want it to, even when you aren't thinking about it. So stay tuned and make sure to let me know what you think at the private and FREE facebook page below! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Girlfriend! Are you tired of feeling crampy, moody and tired, only to be (somewhat) surprised that your period was right around the corner? Or maybe you have PMS symptoms on and off all month with no understanding. One week you feel great and are motivated to tackle the World, only to feel totally overwhelmed and exhausted the following week. This cycle is so frustrating, especially if you have gone to the lengths of mentioning your menstrual cycle irregularities and symptoms to your provider, only to be told your hormone labs were normal and they offer birth control. Inside this episode I dive into cycle syncing, or the practice of being aware of your menstrual cycle, understanding the role that hormones play in your body and how we can optimize our energy, mood and hormone cycle. We have so much more control over our hormones than we think, especially through exercise and diet. Each phase of our cycle has different levels of various hormones like estrogen, testosterone and progesterone, which significantly impacts how our body heals, feels and performs. Understanding the role of these hormones and how we can modify and adapt our lifestyle, can drastically reduce cramps, pelvic pain and improve energy and emotional regulation! So stay tuned to todays episode and let me know what you think! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Friend! There is so much we do to prepare for the baby and maybe you put some time and effort into your hospital bag, but what about when you get home? Have you prepared to have the tools ready and available at home to help assist your body in healing after birth? Many women are blindsided when they get home and have to have their partners run out to pick up extra things to make momma comfortable at home. This episode is going to give you some ideas on some products that can be a huge help in assisting your healing and recovery and just to make you more comfortable while you sit and snuggle that baby. I will be diving into many of the common and some, not so common, items that can be super helpful in reducing soreness and heaviness in the perineum and belly after baby. Everything from perineal support, hygiene, scar mobilizations, belly wraps and more! So many people are taking care of baby and have their eyes on how the baby is doing, but momma also needs to be cared for and comfortable. Not only comfortable, but recovering optimally and avoiding issues like pelvic organ prolapse, DRA, incontinence and pain. So I hope this episode helps get you thinking about some items you may or may not have forgotten to have handy and ready in a postpartum basket at home. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Items Mentioned: Dermaplast https://a.co/d/0ehUmqy Perineal ice pack https://a.co/d/6fdMaiW Tucks Pads https://a.co/d/au4Qgho Pelvic Wand (Use link for $5 OFF) https://www.intimaterose.com/DESIREE2 Post Partum Diaper https://a.co/d/cYTKamD Massage Ball https://a.co/d/cY0hukc Belly Wrap https://www.belliesinc.com/ Silicone Scar Strips https://a.co/d/0nCrbkY Silicone Fascial Cups https://a.co/d/eEBCZg7 External perineal support garments https://a.co/d/6wt80AX

Hey Lady! This week as we are getting ready to dive head first into fall and back to school routines, I thought it would be a great time to chat about habits and how we can habit hack our lives to be more successful and less overwhelmed! It can be so hard to show up consistently and make a habit stick, especially for women. Why is that, though? Inside this week’s episode I have the wonderful Emily Nichols who is the host of Habit Hack Your Health—a top 1.5% podcast that helps working moms and entrepreneurs habit hack their health in less time, guilt free. From her own struggles, Emily finally found that women have to do habits differently and she's sharing the solutions on how to live a healthy lifestyle that doesn’t feel overwhelming or complicated, but rather sustainable and empowering through the power of HABIT HACKING! Think of this as Atomic Habits For Women! Emily is now on a mission to redefine what health really means and equip other women with these sustainable habit hacks to help midlife moms train for life! Emily is also a wife, #boymom to 2 boys, Certified Personal Trainer, Orangetheory Coach, Yoga & Meditation Instructor, Behavior Change Specialist, & Taco Tuesday Enthusiast. I am so excited for you to listen to our chat as we go over many practical strategies that you can start using TODAY to get your fitness and back to school routines in order! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Contact Emily: IG: www.instagram.com/emilynichols22 Podcast: Habit Hack Your Health Freebie: bit.ly/atomichabitsforwomen

Hey Girl! Do you suffer from constant headaches or migraines, maybe jaw pain or TMJ, or upper back pain and stiffness? Most times this leads us to do lots of stretching and trigger point release in the upper back and neck, but have you thought about restoring and healing your pelvic floor and core system to resolve those symptoms? This is the second episode in looking beyond the pelvic floor, where I dive into common orthopedic issues that we all might be more familiar with and how they can actually be causing or being caused by, your pelvic floor issues. The last episode in this series looked below and talked about the relationship between knee, foot and ankle pain causing leaking, prolapse and pelvic pain. In this week's episode I am diving more into the upper quarter of the body and common issues there that can be perpetuating your pelvic floor symptoms. Making sure your looking at the whole kinetic chain while you are investigating your issues and choosing a rehab or home program that works best for you to have a whole body, comprehensive approach. I talk about lots of practical tips and tricks for healing both your headaches, chest pain, costochondritis, TMJ, neck pain, upper back pain AND your pelvic floor incontinence, prolapse, dyspareunia or pain with sex, tailbone pain and more! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Girl! Nutrition and Exercise go hand in hand, and having my Bachelors in Nutrition, I definitely address diet with all my patients and have talked about various nutrition concepts on this show. Yet, even sometimes I worry if my awareness and knowledge around food has caused some sort of eating disorder or almost obsessive relationship with food and what my kids and I are eating. And with all the confusion out there on the internet and social media, it can become very overwhelming to know how much food/calories and what types of foods are truly the best for your overall health. It is definitely individualized and meal planning should not be a one size fits all approach. That is why I am SO excited to have Registered Dietitian and fellow 505 podcaster, Jessika Brown on today's show! Aside from also being from New Mexico and having graduated UNM’s Nutrition program a couple years earlier than me, Jessika has been helping women relearn their relationship with food through value- based goals, using biofeedback and evidence based nutrition. She has a private practice coaching women as well as her own podcast, The Fuel Her Awesome Show (linked below). She dives into so many great insights as well as some practical tips that will help you identify if you have a healthy relationship with food or not, how to start rebalancing your hormones through your gut and helping to overall improve gut and microbiome health. I personally love her approach as it is very similar to intuitive eating, but has a much more individualized and science based framework! We know things like IBS, Chrons, anorexia, binge-eating and other eating/gut disorders are linked to pelvic floor pain and dysfunction so make sure you listen to this weeks episode as it will have lots of great insights in there for you to start healing your relationship with food, your gut and therefore, your pelvic floor! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Jessika Brown Follow Up Information: Fuel Her Awesome Podcast- https://podcasts.apple.com/us/podcast/fuel-her-awesome-food-freedom-intuitive-eating-empowered/id1547179580 Website: https://www.jessbrownrd.com/ Instagram: @Jessbrownrd

Hey Friend! Summer is already almost over and I have so many mixed feelings about it. I am checking in this week to see how you have been holding up this Summer and to help inspire you to stay on track with your health and wellness goals without sacrificing the fun and freedom that Summer is all about! Inside this week’s episode I am giving you my tips for what to focus on and what to bring when you go on vacation or camping or a work trip or anything like that! It can be such a game changer to know the little ways we can sneak in our home exercise program or nutrition goals with just a little intention and planning! As a busy mom myself, I know it is hard to balance all the things and when we are on vacation we want to forget about it all! But that can cause pain flare ups, constipation and other issues, so lets just avoid that by putting a little effort into ourselves and our healing journey, even when we go out of town! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love! We all know the body is connected, but unfortunately when we see healthcare providers and some physical therapists (especially in an insurance setting), they are not truly looking at the entire body as a system and making sure it is all working together as it should. Pelvic Floor health is no different. If you have pelvic floor issues we always need to look above and below at other joints to make sure the forces in the body are being spread optimally and being shared throughout the body. Particularly if you have foot issues like chronic ankle sprains, plantar fasciitis, achilles tendonitis, bunions etc, it is very likely that those forces are not being shared and can put those increased forces up into the pelvic floor and perpetuating your symptoms like leaking, pain and prolapse. So inside today’s episode I am diving in more to the foot and how it is supposed to function and move to avoid foot issues, but also to improve alignment and the ability to absorb shock to reduce excessive pressures on the pelvic floor. I'll discuss why being barefoot can be a great first step to healing foot issues and how to appropriately progress barefoot tolerance and much more! There is so much we can do to address our feet that can help to also get rid of those pesky pelvic floor symptoms. So make sure to stay tuned to the entire episode to learn what you can do for both your pelvic floor and your feet! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Girl! I think every woman I have talked to, young and old, has admitted to wanting a bigger butt. Whether it’s for it to look bigger or be stronger, glute strength and growth is something I am working on constantly with my patients. Especially if you struggle with feeling your glutes even though you are doing all the “glute exercises” or if you feel it in your back, hamstrings or quads instead, even causing pain. It can be so frustrating to make the time to do the workouts and not see any progress. So inside this week’s episode I am diving into the details of glute engagement and getting more firing in those muscles so that they will turn on when they are supposed to. Because otherwise, let’s face it, it’s worthless to have muscle that isn’t turning on when it should, even if it is strong. If you want more on actual exercises for glute strength, after you listen to this episode to learn how to make sure your butt is engaging when and how it should, go check out an old but my most popular episode “30- Build Your Butt//4 Best Exercises..” https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab-for/id1682290727?i=1000633356245 As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Friend! Have you been working out, dieting and trying to lose weight or build strength or maybe you just want more energy and to feel better, but you aren’t seeing much progress? Feeling like your goals are getting further away instead of closer, even when you are taking the time to exercise and work out? This can be SO frustrating and can even sabotage any healthy habits because they can feel pointless. That’s why this week’s episode I am going to dive into some of the common reasons I see my patients get stuck and plateau. We want to make sure that if you are taking the time to workout and eat right, that you are seeing results! Things like hormone issues, peri menopause and menopause can definitely make these goals harder to achieve if you are not making sure that the fundamentals of your health are solid. So it is crucial to address the areas talked about in this episode, not only to accelerate your health and wellness journey but also to reduce symptoms of perimenopause and menopause! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Past episodes Mentioned in this Episode: "Ditch This Tool That Might Be Sabotaging Your Progress"- https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab-for/id1682290727?i=1000642782756 "3 Nutrition Tips To Boost Your Energy.."- https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab-for/id1682290727?i=1000628717391

Hey Girl! Do you find that you have a hard time pooping? Maybe you struggle with IBS, Crohn's Disease, or a “leaky gut” and battle both diarrhea and constipation? Or maybe your stools are soft and solid like they should be but its hard to get them out or you feel like you don’t fully empty? OR maybe everything is easy to come out and it looks normal, but you don’t go regularly. All of these are signs that your bowel movements are not normal, which unfortunately can be the cause of many of the common pelvic floor symptoms I see. Many times when we have pelvic floor issues like urinary incontinence/leaking, pelvic pain or even prolapse, we tend to think weakness or maybe even tightness or old scar tissue could be causing it. Or maybe you thought you weren’t performing your exercises correctly or weren’t doing the right types of exercise. But did you ever think that your poop was what was driving your pelvic floor symptoms? Or maybe your pelvic floor dysfunction is causing your leaking, pain or even prolapse? Inside this weeks episode I am diving into poop and why we should be paying close attention to our bowel movements. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Friend! Having a UTI can be so uncomfortable with all the urinary urgency, frequency, burning and bladder/pelvic pain! It is especially frustrating when you go to the Doctor and get a urine dipstick test and it comes out negative. After frequent episodes like this you might get a diagnosis like Interstitial Cystitis, which is essentially bladder inflammation in a chronic state. Women that I work with feel lost and stuck with this painful condition and stuck on medications or painful bladder injections, and that does not have to be the case! Lately I have been seeing an influx of women coming to me with these symptoms and feeling hopeless. So inside this week’s episode I am diving deep into bladder pain, frequent “UTIs”, and Interstitial Cystitis or IC and what are some of the many holistic and whole body factors that can be causing or contributing to your symptoms and a few of the many tips and tools that I teach my patients as a pelvic floor physical therapist! Listen and learn about bladder irritants, breathwork, reducing urgency with urge suppression techniques and how to analyze our foundational health (sleep, stress, diet, etc). As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love! It is finally Summer break, which brings a lot of feelings… excitement and anxiety are two that come to mind. I love the freedom of Summer, but on the other side of that coin the freedom is what brings some level of chaos in our home and regular rhythms. I know every Summer I feel like it flew by and I not only didn’t get to do all the things I was hoping I would get in with my family, but it can also be very easy to put your own health and wellness goals to the sidelines and forget about the little things that you can still do to stay on track. We don’t have to fully abandon our fitness routines and we also don’t have to be super rigid with them. When the kids are home and you are in full busy mom mode, their needs and the chaos they leave in their path can take over our attention and you can find yourself drained and overwhelmed very quickly. Then you might get to the end of the Summer and find that your symptoms and progress you have worked so hard on is lost, or worse everything is aggravated. Inside this week’s episode I am outlining the 3 things that I am taking time to plan ahead and have some systems still in place as my family goes through Summer Break that will help prioritize you and your family’s values and goals this Summer and help keep you on track! Whether you are a stay at home mom, a work from home mom, a work out of the home mom or just a busy woman, this episode is to help get you thinking and inspire you to get creative, stay on track with your fitness goals and most importantly have fun and give yourself grace! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Mentioned in this episode: Chelsi Jo- Systemize Your Life podcast listen here: https://podcasts.apple.com/us/podcast/systemize-your-life-routines-schedules-time-management/id1488424047

Hey Girl! As a busy mom, I am always taking advantage of easy yoga poses to do my breathwork in, even if it’s at the end of the day in bed. Yoga has many benefits, but when we bring the intention deeper and become mindful of the breath, it can be a game changer! If you have been a regular listener you probably already know that breath-work is one of my favorite things to do for anyone and everyone that struggles with pelvic floor or back or hip issues. Whether you are pregnant, postpartum or just dealing with pain and want to optimize your breathing and get out of pain, these exercises and tips inside this week’s episode are for you! There are many benefits to yoga and breath-work in general but I wanted to break down the mindset and intention that needs to be present while practicing these common yoga poses. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Momma! As you near labor and delivery, you are probably starting to think about what comes after birth. What should you be doing and not doing postpartum? I often get questions about the postpartum period and recovery. Unfortunately, the standard of care in the United States is to have a postpartum check up or screen around 6 weeks to get “clearance” for activity as usual. Which leads many women, like me, to return to some sports and activities prematurely, causing issues like pelvic organ prolapse, incontinence or leaking, diastasis recti (DRA), or pelvic pain, to show up when they were never there during pregnancy. This can be very frustrating, especially if you are trying to exercise and do the “right things”. As you will learn and may have already in recent episodes, it is more about HOW your body is functioning and performing for you during an activity. Not just is your pelvic floor strong or weak. So while the routine 6 week check up is necessary for other things like screening mental health, pain and tissue healing, it is not doing our women justice to clear them to return activity as usual. It is crucial and should be standard of care to get a pelvic floor PT internal assessment postpartum to assess for things because strength like coordination, pressure management, trigger points, scar tissue, functional movement patterns and much more! Inside this weeks episode I dive into all the differences between your standard OBGYNE exam and a pelvic floor PT’s and why you should be getting both! And also why you probably shouldn't wait until six weeks to have a follow up with your pelvic PT or provider. Also stay tuned for some tips to think about as you navigate your early postpartum recovery. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Girl! Have you been told you have POP or Pelvic Organ Prolapse? Or maybe you feel heaviness or pressure or just feel like something is falling out of your vagina? This can be very scary to first find out about and from personal experience, I can say that it can take over your thoughts and make any exercise or activity seem scary or bad like it will make it worse. This unfortunately, causes a lot of fear around movement and can even contribute to anxiety and depression. Especially if you are a mom still wanting to have more children but not wanting to cause more damage to your body or if you are active and enjoy strength training and heavy lifting or high impact exercises, it can seem like that is no longer an option for you. However, inside this week’s episode I am diving into the basics of POP and what we can do for it to manage it conservatively and help you feel more confident as you navigate life and exercise. I talk about pessary’s, pressure management, the role of pelvic floor strengthening and how pelvic floor PT can help make sure you can go through all your normal activities without fear or risk of progression. In a future episode I will talk more about the different strategies, tips and exercises that you want to be doing to improve and manage your prolapse. So if you have started to wonder or have been terrified now that you got told you have prolapse, don’t fear! It is NOT the end of the world and you can still get pregnant, have more children vaginally and lift heavy! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love! One of the most common questions I get from the women and especially pregnant or postpartum mommas is “Is this exercise safe” or “Should I be doing this or is it too much for me?” or “Is this exercise bad?”. Unfortunately, the answer is not as simple as “good or bad exercises”. Every person has different strength and capacities, which makes their body perform differently than others. Meaning, some exercises that could be beneficial for one person may be very problematic for another. So it is more about understanding your own body and how it is showing up for you during any exercise or activity. Knowing your body’s boundaries are crucial for avoiding injury or causing issues like leaking/incontinence, pelvic organ prolapse, diastasis recti (DRA) or even hemorrhoids or hernias. Especially during pregnancy, postpartum or recovery/rehab periods where the body is adapting and healing and more vulnerable, we need to know that what we are doing isn’t going to put us or the baby at risk. Inside this week’s episodes I am reviewing the 3 P’s and the ABC’s: The Body Boundaries Checklist, so that you can feel confident as you move through different exercises and activities during pregnancy, postpartum and beyond. It’s time we stopped avoiding exercises out of fear and also stopped wasting time doing things that are only going to hurt us or put us at risk. Whether you are just beginning your fitness journey or are experienced but in a new season of life, these are health and fitness concepts that every active person should know! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Friend! This week’s episode is meant to help you find that balance of activity while still resting and listening to your body and to also give you tips on how to make your daily tasks a functional exercise so that you can still get some strengthening and movement in your body every day without even having to take the time to go to the gym or “exercise”. Cleaning our houses can cause many aches and pains if we do it poorly, but can actually be great whole body exercise if we are moving intentionally. This reduces your risk of pain and injury and also builds strength and resiliency in your body when you don't have the time or energy to work out. This episode is great for anyone who just had surgery, is postpartum, is recovering from a flare up of an old injury or illnesses, or even just someone who hasn’t worked out in a while and wants to start easing back into exercise and being more active! Really it’s ideal for anyone because we all have daily tasks we have to do, so why not habit-stack some easy functional exercises into your daily routines and make your “workouts” work for you and save your body from aches and pains. I have been recovering from my own embolization/Pelvic venous dysfunction procedure and am sharing how I am navigating my “6 weeks of recovery”. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love! It’s Spring! Which also means it’s allergy season, at least here in the Southwest, so I have been seeing a big increase in women having their pelvic floor symptoms return. Leaking is the most common one I have been seeing, but also prolapse symptoms. With all the sneezing, coughing, blowing your nose this time of year, your pelvic floor is working over time! Is it weak? Is it tight? Is it just fatigued and pooped out? Either way the tips inside this week’s episode will help you reduce that excessive pressure down on the pelvic floor and prevent prolapse and leaking symptoms from getting worse and also hopefully help you stop feeling them all together! Whether you are pregnant or not, leaking or not, or have prolapse or not, this episode is going to be super helpful as you can carry these strategies throughout the year when you have to sneeze, cough, blow your nose, throw up, exercise etc! This episode dives into the holistic strategies to connect the whole body and core system and is not just talking kegels. Any time there is an increased pressure and force on the body we want to think about these strategies to avoid causing any symptoms. As a busy momma with kids who also struggle with allergies, these are tips I tell my kids as well! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Momma! You have made it to the third trimester and hopefully you caught Part 1 of this Epsiode last week and have been staying active and comfortable up to this point by listening to the first and second trimester episodes. This trimester is when things can become increasingly uncomfortable and achey as belly and baby grow. You are probably feeling anxious and excited about labor being just around the corner, but afraid as birth can come with so many unknowns. You want to stay comfortable in this last trimester but also prepare your mind and body for birth so you can have an optimal birthing experience and recover well postpartum. Especially if you are battling many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids, then this episode is for you! Inside this week's episode (Part 2 of 2) I am giving you more tips and tricks for releasing tightness in your pelvic floor and performing perineal massage to assist the relaxation and opening of your pelvic girdle to prepare for an easier vaginal birth and less risk of tearing and complications. The tips inside this episode will help you feel more confident as you get towards the big Birth Day and help you feel comfortable while you wait for baby, especially if you are having pelvic pain. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Momma! You have made it to the third trimester and hopefully you have been staying active and comfortable up to this point by listening to the first and second trimester episodes. This trimester is when things can become increasingly uncomfortable and achey as belly and baby grow. You are probably feeling anxious and excited about labor being just around the corner, but afraid as birth can come with so many unknowns. You want to stay comfortable in this last trimester but also prepare your mind and body for birth so you can have an optimal birthing experience and recover well postpartum. Especially if you are battling many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids, then this episode is for you! Inside this week's episode (Part 1 of 2) I am giving you more tips and mobility exercises to help ease those back and pelvic aches and also help to assist the opening of your pelvic girdle to prepare for an easier vaginal birth. The tips inside this episode will help you feel more confident as you get towards the big Birth Day and help you feel comfortable while you wait. Make sure you stay tuned next week for part 2 where I go into more depth about perineal massage and soft tissue work to do for even more birth prep! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love! I can’t believe it has been ONE YEAR of talking in your ear about your pelvic floor, core and more! The podcast has been such a fun and unexpected passion project that I have enjoyed pouring into this last year in order to bring women everywhere this crucial information about our bodies. Talking freely and opening about taboo topics like pain with sex and peeing your pants isn't always easy, but it is so crucial for us as a culture and women’s healthcare to spread awareness about these conditions that we are told are normal, when in reality they are common NOT normal and there is alot we can do to help improve our symptoms and quality of life! Whether you are pregnant, newly postpartum, years postpartum, in perimenopause or menopause, or not a mom at all, you need to understand your body and what is normal and what is not and what the options are for you in order to optimally care for yourself. It can be so isolating and lonely to navigate these conditions and experiences as a woman and a mom and so it is crucial to have a community and support system. Thank you for being part of mine and I'm so grateful to be part of yours! This week's episode is a little about my own journey in podcast and balancing all the things as a busy working full time momma and letting you in on the behind the scenes of podcasting and my life and what is to come this next year on the podcast! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Momma! Strength training can seem like such a scary and intense type of exercise when you are pregnant, but I am here to tell you how amazing it is for you and why you especially need it during pregnancy! In the second trimester you are hopefully getting some energy back but are also starting to grow that baby bump, which can begin to bring on all the aches and pains like SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids! We tend to feel stiff and tight so we go to stretching all the things, when in reality we need to be strengthening all the things so that they can support our body! Especially our core and glutes, which can seem intimidating during pregnancy. Inside this week's episode I am helping you understand the importance of strength training, the best core and glute exercises to start with and really knowing your body’s boundaries so that you can feel confident navigating strength training and all types of exercise and activity during pregnancy. This will help you avoid all the aches and pains and complications like leaking/incontinence, prolapse, DRA, hemorrhoids and more! So even if you are not pregnant this episode is going to help you get back to the basics and strengthen your foundation so you can heal! Stay tuned for the Third Trimester and the last of three in my “Prenatal Fitness Series”! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Love! This is an update on my own health journey with pelvic pain from Pelvic Congestion Syndrome, which I am learning is now termed Pelvic Venous Disorder or PeVD. Signs and Symptoms of PeVD can be misleading as it mimics many other conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and more. Pelvic Venous Disorder is a widely underdiagnosed condition that can affect many women, especially postpartum moms who have had multiple babies. Since I have decided to go through with an Embolization procedure, I have been navigating and creating a Holistic toolbox for me to make sure I am giving my body the best chance going into this procedure and recovering on the other side and optimizing my venous and lymph return. Inside this week's episode I will update you on my journey as well as inform you of the many various holistic strategies, herbs, exercises and other tools that can also help you manage your PeVD or just optimize your venous and pelvic health! I want you to better understand your symptoms and how to advocate and take better care of yourself. While we can have many things contributing to pelvic pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free but enjoyable life. So stay tuned and let me know what you think and if you would like any more support in achieving any goals around pleasure, intimacy and pelvic pain! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Mom Friend! I know there are soo many feelings and questions during pregnancy, especially around activity and what “safe” exercises during pregnancy even are. Our time and energy in the first trimester is limited and it can feel so overwhelming navigating the prenatal world and changing body. You want to make sure your time and especially your energy, is used wisely and not causing harm to you or your growing baby. I have been there with my own pregnancy journey before I knew all the pelvic floor and prenatal information I know now, and man was it confusing and scary and uncomfortable! I was peeing myself and battled many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids! For six years I struggled with some residual leaking and low back issues, until I learned all the tools and exercises I should actually be spending my time on! Then I was able to not only prevent worsening of issues with my subsequent two pregnancies, I was able to heal my leaking and issues while I was pregnant! Inside this week's episode I am letting you in on all the basic foundational core and pelvic floor information that every pregnant woman should know, and frankly every human. So even if you are not pregnant this episode is going to help you get back to the basics and strengthen your foundation so you can heal! Stay tuned as this is the first of three in my “Prenatal Fitness Series”! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com

Hey Friend! Are you tired of not having enough time to exercise or workout and wish there was a way to get in quick exercises that actually are going to make a difference and help you reach your goals?! Micro-fitness, Micro-workouts or the term “Exercise Snacks”, has started to become increasingly popular as we are a society with a full agenda. Especially for moms who have to juggle kids, house work, marriage, self care and maybe working in or outside the home, it can feel almost impossible to have time to get in any movement. So this concept of micro-workouts is great for busy moms like you and me! It gives us the freedom to play with our time and our exercises to find the type and amount of exercise that works for us at whatever stage in life we are in. How would it feel to know by the end of the day you got a total or 20-30 minutes of exercise and movement in even without spending 20-30 minutes working out at one time?! I used this strategy throughout my early years of parenthood and postpartum when my babies were always needing or all over me and when I just could not get to the gym, and it helped me stay comfortable and strong throughout my next pregnancies and recovery easier postpartum! Did you know that I used to pee on the trampoline and now I don’t?! I fixed that while I was pregnant with my second and while in PT school and it was because I used this concept of micro-fitness and got in what I could, when I could. So Inside today’s episode I am laying out what Exercise snacks are and how you can use them throughout your day as well as some more specific exercise options to start with so you make sure you are getting a whole body, well balanced workout! As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> [email protected] AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com