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 Love, This is the end of the series on pain with intercourse or Dyspareunia and inside this weeks episode I switch it up and let you all in on my own personal journey with pelvic pain. Dyspareunia is a common condition especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of trauma or sexual abuse (even from a pap-smear), have any underlying conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and as we will learn in this episode, pelvic congestion syndrome. Pelvic Congestion Syndrome is a widely under diagnosed condition that can affect many women, especially mommas who have had multiple babies. Despite my knowledge with this condition and having treated it before, getting diagnosed with it has been surprising to say the least. Inside this week's episode I will take you through my own personal journey with this condition and pelvic pain so that you can better understand your symptoms and how to advocate for 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 relationship with sex but a pleasurable one. 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 for a coaching session or any questions> [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! Today on the show I have special guest Cat Fite, who is a certified sex and couples therapist and also a local therapist in Los Alamos, New Mexico. We are diving into the mental aspects that affect Dyspareunia and pain with intercourse, everything from pain, trauma and libido! She gives great insight on how sex therapy can help improve your pleasure and help you heal, as well as how we can re-define what type of sex we want to experience. This is obviously a taboo topic and so I am thrilled that we are spilling all the juicy goodness in this episode to help you have the best sex of your life! We discuss issues with postpartum and (peri) menopausal hormone drops and normalize the reality that despite those changes in your body, sex should still NOT hurt! Pain with intercourse or intimacy is common and wildly normalized, especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of trauma or sexual abuse (even from a papsmear), have any underlying conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and even women who are just chronically stressed. While we can have many things contributing to this pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free relationship with sex but a pleasurable one. Cat is an amazing human and we had so much fun in this interview! 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! (Cat’s info and mentioned references 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 Cat Fite, LPCC, CST Couples/Sex Therapist and Sex/Body Positive Educator www.hilltopcounselingnm.com IG: @catfitecst FB: @hilltopcounselingnm Resources mentioned in this episode: OMG Yes https://start.omgyes.com/join Self Serve Sex Resource Center https://www.selfservetoys.com/

Hey Girl! If the thought of being intimate makes you cringe because you haven’t been able to enjoy intimacy, then this episode is for you! This month, because of Valentines Day, I am diving into all things Dyspareunia, or pain with intercourse. This is a common condition especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of trauma or sexual abuse (even from a papsmear), have any underlying conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and even women who are just chronically stressed. While we can have many things contributing to this pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free relationship with sex but a pleasurable one. Inside this weeks episode I am diving into WHAT you can do to help improve your connection and pleasure and reduce and heal from pain, everything from exercises, breathwork, creams, dilators and mindset! My goal is to get you the best orgasm of your 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!! (link for tools and discount code below) 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 Intimate Rose Pelvic Wands/Dilators/Vaginal Creams www.intimaterose.com USE CODE: DESIREE2 For $5 OFF!

Hey Girl! Valentines Day is right around the corner and so I decided to chat about all things intimacy, sex and pleasure and how pelvic pain can impact all of those areas! If the thought of being intimate makes you cringe because you haven’t been able to enjoy intimacy, then this episode is for you! I am diving into a condition I treat regularly called Dyspareunia, or pain with intercourse. This is a common condition especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of trauma or sexual abuse (even from a papsmear), have any underlying conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and even women who are just chronically stressed. While we can have many things contributing to this pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free relationship with sex but a pleasurable one. My goal is to get you the best orgasm of your 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 Girl! As you navigate your healing and fitness journey it can feel overwhelming and hard to know if you are focusing on what you are supposed to. So I created a Restore your core check list that will guide you through the steps that you need to take when working on recovery and healing. Whether you are pregnant, postpartum and just had a baby, had a pelvic/abdominal or back surgery or just are feeling weak and maybe experiencing some leaking, pain or prolapse this checklist will help guide you so you can make sure that you are not only addressing your symptoms and getting a stronger core, but will also optimize your functional movement patterns and much more! Inside today’s episode I break down the different aspects in the checklist and help give you a framework on where to start with your healing journey! I have also created a checklist hand out that you can access HERE! restore-your-core-checklist.grwebsite.com 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_momtalityLearn > www.balancedmomtality.com

Hey Love! While diving into goal making and creating an action plan this last couple weeks (check out the past couple week’s episodes if you haven’t), I talked about creating value based goals and trying not to focus on goals that can set you up for failure. Goals like “No sugar”or weight loss goals can take away from you WHY. WHY do you want to reach those goals. This will shift your mindset around them so that they are more likely to be accomplished because you align with who that person is at the end of that goal. Inside today’s episode I am diving in more to a tool that you should be ditching this year that also is mostly likely going to sabotage your health and wellness goals. I know weight loss is a big goal for many, especially postpartum moms who feel the desire to “bounce back after baby” and get back in their own skin. However, when we approach weight loss goals with the only goal being “Lose the weight”, it can set us up to fail because the weight is not a true indicator of many of the things we give it power to tell us. So if you were making a weight loss goal this year or contemplating your health, make sure to stay tuned to this episode where I dive into ditching this damn thing, but also how you can still reach those goals with a little mindset shift and using a different measure for your outcome! Even during pregnancy this is something that the providers put alot of energy into, but as the pregnant woman, if your provider is not concerned about your weight, neither should you. 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 feeling motivated and excited as we enter the New Year?! Ready and clear on what and where you want to spend your time and what goals you want to work towards? OR maybe you feel overwhelmed and hopeless at even the idea of goal making because you haven’t been able to be consistent enough in the past to actual accomplish the goals you set for yourself?! Either way, I want to help you shift your mindset so that you can finally BE CONSISTENT and SHOW UP for yourself and your goals in 2024! As busy moms who are balancing homemaking, marriage, pregnancy, postpartum, littles running around, and maybe a career, squeezing in anything for ourselves can feel impossible, and frankly ends up at the bottom of our list and doesn’t get done. However, inside this weeks episode I am going to help you with a big mindset shift so you can feel hopeful and empowered to not only make those goals but also start working towards them one step at a time. It’s not about always getting in what we planned. It is about showing up every week, even if its a little bit. Keep moving forward and put yourself first! Whether it is a fitness/pelvic floor goal or a goal to be more organized, the way we think about that goal can make all the difference. So stay tuned if you want to learn how to shift your mindset to show up consistently this year and crush your goals! 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! I can’t believe it is already 2024 and it’s the most obnoxious time of year.. Jk…kinda! Everyone is making goals and resolutions and most are going to fall off the wagon in a month or two. But I am here to help so that doesn’t have to be you! I know you have the best intentions to grow this year as a woman, a mom, a wife, a friend, a sister, a daughter, a business owner, whatever it is, there are so many aspects of our lives that take our attention and time and without being super intentional and planning your time, the year may pass without you making any big steps towards those goals and intentions. Whether you want to work out at home more, not be overwhelmed and be present with your kids, be consistent with your pelvic floor therapy exercises or get back into the gym, it needs to be something that you value in order to make it easier to show up. So inside today's episode I am diving into how I am navigating this time of year and still making goals, but ones that I feel confident I will be able to show up for because I care about them and because I have an action plan. I would love if you would come over to the FREE and Private facebook group (link below) and share what your takeaways were from this episode and what goals or intentions you have for 2024 so we can all help keep each other accountable! 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! The Holidays are already over, but we are still in the middle of winter break and the pressure is real. The pressure to all of a sudden be on top of all things in life when the New Year comes around is real. On top of the other real pressure to also be a bum on the couch and indulge on all the holiday treats that are still lying around the house. Both of these pressures are real and both of them can be all encompassing if you give in fully to either one. However, I have realized the best thing to do to stay consistent and to avoid sabotaging your progress throughout the year is to give into both. Feel the motivating and inspiring pressure of the New Year to re-evaluate how you spent 2023 and start to dream and visualize what you want for yourself in 2024 and start tackling them NOW. Also don’t restrict yourself from enjoying yummy foods or from lying around and resting more than usual. There is a better way to handle this time of year than to yoyo all over the place and stop working on your health and wellness goals. Which will only cause your symptoms of leaking, joint pain, urinary incontinence, prolapse, IBS, constipation etc. to flare up. Instead lets keep our own health in the front of our minds and still keep ourselves on track, even if its a slower track. Stay tuned for this week's episode where I give you a little pep talk about how you can stay on track through the rest of this slower Holiday season. 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 hope you enjoyed the Stress Series and the last two weeks episodes with Integrative Herbalist Amy McKelvey! If you haven’t yet listened, do it now! This week's episode was inspired by my chat with her and how we as women need to know, appreciate and understand our bodies. We need to know pleasure and what feels good and what doesn’t. As a woman, self pleasure is something that can come with alot of shame and guilt. Which is so silly because men boast about it all over the place, normalizing it, as it should be. However, if a woman talks about masturbating she is made to feel like she has done something wrong. Our culture has failed our women when it comes to our health, especially our sexual health. We need to be the advocates for our body so that we can not only understand our own human vessel, but also so we can understand pleasure and what our bodies like in order to know what our bodies don’t. This connection is also what will prevent many other pelvic health conditions like pelvic pain, pain with sex/intercourse, incontinence, UTI’s, prolapse and more! This is because having an orgasm has SO many benefits! Inside this week's episode I am diving into all the juicy benefits of having an orgasm and why you need to give yourself one regularly! For the good of your health, and your pleasure. I’m also breaking down the stigma around this topic and talking about it openly to normalize these conversations for other women who are feeling shame around self pleasure and exploring your own body. It may not seem like this is necessary for your health, but listen to this full episode so you can really understand the amazing benefits of the big O. 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! This is the last week in the Stress Series on the podcast and we are finishing our chat with Integrative Herbalist and natural products consultant Amy McKelvey. In part 1 of this interview last week, we dove into her story and how she founded her amazing herbal supplement company Her Vital Way. As well as the benefits of using herbs and connecting with our bodies and nature to reduce stress and get to the root cause of your symptoms. In part 2 this week, we are going much deeper into the world of herbs and specifically which herbs can treat and prevent many pelvic floor conditions like frequent incontinence or leaking, UTI’s, pelvic pain or pain with sex, vaginal dryness/irritation, interstitial cystitis or overactive bladder, constipation, IBS and so much more! Part 2 is long, but thats because it is filled with lots of great information and some questions that might make you think about how you treat and view your health and your body as a woman. These herbs are healing in so many ways especially in helping the body adapt and adjust during hormonal changes like postpartum, perimenopause and menopause. They are here for us to use with very little side effects and Amy has created a supplemental company to bring those herbs to you in a convenient and efficacious way! So you can have a little help when you're feeling tapped out or overwhelmed or navigating big changes or to prevent issues all together! Your pelvic floor and the rest of your well-being will thank you! If you resonated with this chat with Amy and want to learn more about her supplements and are curious which herbs would be best for your physical and mental health contact her at [email protected] Or you can purchase her supplements with %20 OFF for being a listener with code "MOMT20" at www.hervitalway.com AND 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 Follow HerVitalWay on socials @hervitalway

Hey Momma! This is the last two week in the Stress Series on the podcast and so I have something new and special for you! Inside today’s episode I am chatting with Integrative Herbalist and natural products consultant, Amy McKelvey. She is also the CEO and founder of Her Vital Way, a practitioner recommended wellness brand that sells non-GMO, clinically validated herbs and supplements, at efficacious dosing - direct-to-consumer. Her passion for educating and empowering women on the many medicinal benefits of herbs and how we can use them proactively to prevent stress, pain and disease in the body. Our chat ended up being pretty long and so this is part 1 (of 2). In part 1 we are discussing the benefits of connecting to the earth and using gardening as a way to de-stress our bodies as well the importance of connecting to our own bodies so that we can find the root cause of our issues. In part 2 We continue the conversation and dive into, not only the benefits of herbs on stress, but also their impact on treating and preventing many pelvic floor conditions like frequent incontinence or leaking, UTI’s, pelvic pain or pain with sex, vaginal dryness/irritation, interstitial cystitis or overactive bladder, constipation, IBS and so much more! These herbs are healing in so many ways especially in helping the body adapt and adjust during hormonal changes like postpartum, perimenopause and menopause. They are here for us to use with very little side effects and Amy has created a supplemental company to bring those herbs to you in a convenient and efficacious way! So you can have a little help when you're feeling tapped out or overwhelmed or navigating big changes, or to prevent issues all together! Your pelvic floor and the rest of your well-being will thank you! If you resonated with this chat with Amy and want to learn more about her supplements and are curious which herbs would be best for your physical and mental health contact her at [email protected] for a FREE consultation! You can also purchase her supplements at www.hervitalway.com and get 20% OFF using code MOMT20! And 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 Amy is also on Social media @HerVitalWay

Hey Momma! Have you been working on your sleep in nutrition? Right now we are in the middle of the Stress Series on the podcast, where I have talked about the major role that stress has in our bodies and in our pain and physical conditions. So far I have dived into sleep and nutrition with a ton of tools and strategies that you can use to optimize both! Today I am going to add to all that goodness and chat about one of my favorite topics and ways we can improve our overall health and wellness, exercise and movement! We all know exercise has many benefits (I have an episode dedicated to just that), but one of the major ones is improving mental health and overall lowering stress and inflammation in the body! There are some types of exercise that do this better than others and so inside today's episode I am going over my favorite top types of exercise and movement that can really make a life-changing impact on not only your physical health, but your mental health and pain as well. Mom’s have so much to juggle and it can feel like alot to get in consistent exercise, but it really doesn’t have to be intense and gentle movements like breathwork and walking can be insanely beneficial to our stress and pain management. Not to mention our pelvic floor and managing conditions like pain with intercourse, constipation, back pain (all the pains), interstitial cystitis/ overactive bladder, and even TMJ. If you resonated with this episode and/or need help with identifying which types of exercise would be best for your physical and mental health or 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 Lady! It’s the next episode in the “Stress Series” and this week I am breaking down some of the basics when it comes to nutrition and our diet and how our stress is impacted by our nutrition and also how our nutrition is impacted by our stress. When we’re stressed we typically eat poorly and add on the extra sweets and goodies this time of year and it can be easy to fall into a poor diet and not realize how much those fatty, sugary foods are then causing our anxiety and low energy. However, if we can be a little more aware while we indulge in the tasty treats by adding in some other nutrient dense and beneficial foods, we can get ahead and make out body more adaptable and resilient to moments of stress that we can’t control. So today I am going to dive in to some of the basic, easy and game changing foods that you should be including in your diet so that your body can be more adaptable and not only handle the stress of the holiday season, but also fight off illness/disease and avoid flare ups of gut or irritable bladder, or pelvic pain. We have more control with our health and wellness than we think and our diet is our biggest tool. It can be so hard as a busy active mom running around to have time to eat a balanced and healthy diet. Especially during pregnancy and postpartum when the energy might not be there to make homemade meals. Except this is the most important time to eat healthy because you are growing a human or recovering and healing from birthing a human, which requires alot of nutrients and energy. There are alot of easy and quick things you can do to elevate your snacks and meals to make them work for your mental and physical health and not against it! So make sure to check out todays episode so you can fully understand how every choice you make with your diet and activity is influencing your mental and physical health either for better or worse. If you resonated with this episode and/or need help with improving your sleep, stress or 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 a good sleeper? Or are you waking up a lot, maybe because of pain or you have to pee? Sleep is the number one foundational piece to our health and is crucial for our overall health and managing our bodies stress and in turn, our pain and urgency symptoms. Last week’s episode broke down the reality of how much stress impacts and can even be causing your pain and urinary urgency symptoms and why I see alot more flare ups of symptoms this time of year. It inspired me to dive deeper into how we can manage our stress so for the next few weeks I am doing a Stress Management Series, where each week I will break down the various areas in our lives that directly impact our overall stress and ability to heal, restore and manage all the chaos this Holiday season. Starting with sleep, because sleep is vital for all other things to work optimally. So inside this week's episode I am going to dive into why sleep is so important, what good sleep looks like and also tips and strategies to improve your sleep hygiene. As moms we are kind of trained to function on almost no sleep, starting in pregnancy and especially during postpartum, but that doesn't mean it is good for us! Especially if you are someone with urinary urgency and waking to go to the bathroom alot at night (or even once) or waking because of pain or difficulty falling asleep, this episode will be so helpful for you! If you are wondering what you can do to improve your sleep make sure you stay tuned! If you resonated with this episode and/or need help with improving your sleep, stress or 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! Have you noticed your pelvic or back pain flare up after you worked so hard to get it to heal and go away? Maybe you notice you are going to the bathroom all the time again or maybe for the first time? Or you’re avoiding sex because it’s painful? Well it might not be because of something you did activity wise. There is a reason I see an increase in patients with pain flare ups or new inflamed tissues and injuries this time of year. The Holidays can be such a wonderful time of year, but also a stressful and overwhelming one am I right?! Stress is way more rooted in our pain than we realize even with the obvious connections like the nervous system. This is why especially during periods like the holidays or pregnancy or postpartum, when our body and our minds are in some level of high stress dealing with lots of adjustments and lack of sleep, we feel like our body is extra sensitive. There is such a holistic way to approach our stress and manage the overwhelm this holiday season and inside today’s episode I am going to dive so much deeper into this connection of stress and our pain and how we can truly help manage and heal our pain by managing our stress. This time of year adds a lot of extra tasks and pressures and it makes it so easy to put ourselves last and try to juggle all the things. Mom life is a lot so it's even more crucial for us to listen to our body and manage our stress and take care of ourselves so we can balance all the things and still feel happy and comfortable doing it! If you resonated with this episode and/or need help with stress and any pelvic floor/women's health issue like 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! Has your pelvic pain, leaking or trauma been causing you to avoid thinking about sex? Or even the thought of looking at your vagina makes you feel yuck? Maybe even saying it?! Then This episode is for you! As women and moms in today’s society there has always been a taboo culture around things in the pelvic girdle or even associated with it, like sex, or self pleasure/mastrubation or even just looking and touching your vulvar or vaginal area. I mean we talk about it as a “private part” and we have made it so private that they are private to us because we are so disconnected from our own bodies. We are told even by Women’s Health providers that pain with sex or pelvic pain as we age is normal, that leaking is normal, that issues during pregnancy and postpartum are normal. The reality is they are NOT normal and we need to not only spread the word about what is NOT normal, but also what IS normal. Today I am diving into one of the things I think is the most important when it comes to healing and restoring your pelvic floor. It is not breathwork and it is not kegels. It may be a taboo topic, but that is why we are talking about it today, so we can learn and no longer feel “yuck” looking or touching our bodies and instead feel confident and capable that we understand and appreciate our bodies. So make sure that you listen through so you can learn more about your pelvic floor, your body and your mind. Let’s stop letting shame keep us from healing and instead reconnect and be intune with our body so we can hear its messages and give it the time and attention it deserves and so desperately needs. So fill up your water, put in those airpods, roll out your mat and let’s connect! AND If you resonated with this episode and/or need help with any pelvic floor/womens health issue like leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain lets 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! 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 girl! Are you tired of getting to the end of the day and feeling like you were stuck in the To-Do List and didn’t get your exercise in… again?! I have been there (as so many moms have) and I know you are wishing you could start being consistent and showing up for your health and fitness goals and actually accomplish them! If we keep waiting for the “free time” to show up, we will never get any exercise in. I am a mom of 3 and have troubleshooted different types of exercise and workout routines/structures through all different stages of motherhood both for me and my patients. If you are pregnant or postpartum, your energy and time are even more valuable and having systems in place for your fitness routine is crucial! Inside today’s episode I share some of the amazing strategies and frameworks, like time blocking, that have helped me reach fitness goals way beyond what I thought possible. This episode is inspired by a woman that I stumbled across in my desire to get organized and out of the overwhelm, Chelsi Jo. Chelsi Jo has her own podcast, Systemize Your Life, that I highly recommend checking out if you were inspired by this episode and want TONS more on organization and ALL things systems. She has inspired me and totally converted me to someone who actually wants systems (and even uses a planner), despite rebelling against them all my life. She also has a Systemize Your Life Academy Program that will take you from overwhelmed to organized, helping you stay on top of not only your fitness, but your home and work life as well! Check out my affiliate link for her program below! And if you want to get more support in systemizing your fitness routine, please reach out and lets get you booked for a Coaching Session or in person Therapy session! Make Sure to reach out to> [email protected] AND/OR join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/ Chelsi Jo Systemize Your Life Podcast: https://podcasts.apple.com/us/podcast/systemize-your-life-routines-schedules-time-management/id1488424047 Check Out Systemize Your Life Academy Here: https://desireesyl--chelsijo.thrivecart.com/sylvip/ Podcasts mentioned in today’s episode: “Mom Guilt Stopping You From Exercising” https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab/id1682290727?i=1000625913901

Hey Momma! Are you pregnant or planning to get pregnant and wanting to make sure you are preparing your body and mind for labor and delivery? Birth can be alot on the body and on the mind, but if we prepare with the tips discussed inside this episode, we can set ourselves up for a better chance that we will be able to have that natural vaginal birth, with shorter labor and pushing times, minimal to no perineal tearing and a better postpartum recovery experience. Out of my three birthing experiences, my second two were night and day compared to my first because of what I now understand about the mind body connection and the exercises I was able to do before hand during my third trimester to help assist my pelvic floor and pelvic girdle to open and get ready for baby. So if you want to make sure you are doing everything you can to prepare your mind and body for birth, stay tuned for this week’s episode where I dive into the 5 tips that were a game changer for my labor and deliveries as well as for the hundreds of other women I have worked with. This information will help you reduce your risk of tearing, excessive labor times, pelvic organ prolapse, hemorrhoids, episiotomies, and c-section. I hope you find this informative and useful as you start to practice these tips the closer you get to your due date. If you want to get more support in knowing what’s the most beneficial and optimal mobility and breath work exercises and soft tissue/perineal massage techniques that are best for your body, please reach out and lets get you booked for a Coaching Session or in person Therapy session! Make Sure to reach out to> [email protected] AND/OR join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Friend! The seasons are changing, which means the days are getting shorter, the food is getting cozier and our energy might not be the same. This time of year can also be very busy, making it harder for us to get in movement as often and healthy home cooked meals. Mom life has us running all over the place and if we aren’t careful we can fall into those bad habits that might have caused your pelvic pain or prolapse symptoms to begin with. I think it is important as women especially, to listen to not only our body’s cycle, but also natures cycle and learn to work with it, not against it. Especially as we work to heal, it can be so frustrating when pelvic symptoms like heaviness/ pelvic organ prolapse, constipation, urinary urgency, UTI sensations, incontinence, tailbone pain or pain with intercourse start to creep back up. Inside today’s episode I am going to dive into 3 areas that I am prioritizing as the seasons shift to avoid any regression in my progress or flare ups of my own pelvic symptoms. Being intentional with these three areas of your life during this season will prove to bring you the energy you want and make sure you aren’t plateauing or regressing during this season of life. Being a balanced momma means we are not restricting ourselves of anything, but more being intentional about what and how much we are doing and consuming. So stay tuned with me as we create a more balanced mindset or mentality (momtality) this Fall season. If you want to get more support in managing a flare up or in healing and restoring your core reach out and lets get you booked for a Coaching Session or in person Therapy session. Make Sure to reach out to> [email protected] AND/OR join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Friend! Are you ready to add and prioritize strength training so that you can FEEL STRONG, CONFIDENT and PAIN FREE?!? Hopefully you checked out last week’s episode on ALL the amazing benefits of strength training (and if not I highly recommend it) and you are inspired and motivated to start picking up those weights and build that muscle! During pregnancy and postpartum navigating fitness and strength training can be scary because we don’t want to hurt ourselves or our growing baby, but there is always a level of strength training that you can do. Even without equipment! Inside today’s episode I dive into many different tips and strategies on HOW you can get started with strength training or just prioritize and optimize your strength training, even when your stuck at home and have to do a home workout with minimal to no equipment. This does not have to be overwhelming or time consuming, I am providing you with my strength training system so that you can take out the overwhelm and fear around strength training. Especially for pelvic floor issues like incontinence and prolapse, strength training can be so beneficial, especially during your pregnancy and postpartum journey. Need I mention also to tone the core and get rid of that mom pooch?!? I have loved my strength training journey and I am so excited to see how you feel once you start prioritizing yours! If you want to get more support in knowing what’s the most beneficial and optimal strength training program for you or help in healing and restoring your core reach out and lets get you booked for a Coaching Session or in person Therapy session. Make Sure to reach out to> [email protected] AND/OR join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Love! I know you want to FEEL STRONG, CONFIDENT and PAIN FREE as you move throughout life (pregnancy, postpartum, menopause) and you probably know exercise will help you with that, but did you know that strength training is really where you get the biggest bang for your buck?! Is the term strength training or weight lifting just a big “No” for you or do you feel anxiety about having to use weights? Or maybe you now strength training and having a variety of types of exercises is good, but strength training is low on your list and you don’t do it often or consistently. Either way, I want you to understand all the benefits of strength training and why it should be top of your list of types of movement and exercise you are making time for. Especially if you are pregnant, postpartum or going through menopause, strength training is going to be the key to staying active, comfortable and feeling strong! As well as keep your pelvic floor strong and pee-leak free! Even if its a 10 min home workout with bodyweight, it’s going to be beneficial! Strength training is for everyone, especially women. So it’s time we start prioritizing weights and progressive overload training so that we can feel amazing and look amazing! You can be a Fit Strong Mom and I am here to support you if you are unsure where to start! If you want to get more support in starting strength training and healing and strengthening your core join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ AND/OR Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> [email protected] Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Momma! Are You tired of feeling… well tired?! It seems like not having enough energy is something that most women, especially moms, can relate to. There is so much to keep up with and you not only want to be able to have the energy to keep up with it all but also have the energy stores and nutrients to be able to grow muscle and strength and heal if and when your body needs to. Especially during periods of our lives like pregnancy, postpartum or menopause when our hormones are all over the place, our sleep patterns are off and feeding ourselves many times ends up being last priority, let alone making sure what we are eating is even healthy. I know I have moments where I am eating my kids left over mac n cheese and chicken nuggets for dinner or depending on protein bars to replace meals I don’t have time for. However, if we just bring a little more intention and awareness to what macro and micronutrients we are eating and when, we can make a huge difference in how we feel, our energy and even our pelvic floor health! So stay tuned and listen through this weeks episode where I dive into 3 tips that are going to boost your energy as well as your pelvic floor health! Within each one I dive into a lot of detailed tips and I cannot emphasize enough how huge of a difference just focusing on some of these basic lifestyle and diet changes can really improve your mood and overall energy. Momma you deserve to feel strong, healthy and confident and being more intentional and balanced with what you put in your mouth is the best place to start! If you want to get more support in healing and strengthening your core join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ AND/OR Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities.> [email protected] Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Love! Have you been wishing you could sneak in some strength training and core exercises without actually taking time to “exercise”?! OR wishing you could strengthen your core without doing annoying “core exercises”? It can be so hard for busy women, especially mommas with kids, to be able to take the time to workout and it can even add stress trying to fit it in. We know it’s important but maybe you hate to “exercise” or maybe you are taking the time to exercise but you aren’t seeing the results in your core that you would like. During pregnancy and postpartum, core exercises are even more important, and unfortunately are usually avoided during these periods of life due to fear and lack of energy and time. I have worked with hundreds of women trying to “sneak-in” core exercises and how we can optimize their time and their workouts so that they don’t feel stressed trying to heal and strengthen their core. Especially if you are or want to be a Fit momma and you are taking the time to exercise and workout, you want to make sure that you aren’t going to hurt yourself and also that you are getting the biggest bang for your buck! Inside todays episode, I dive into how you can start moving through your normal daily routines with a bit more intention so that you also get a core workout in AND save your body from injury. Also if you are taking the time to exercise, I’m going to explain WHY and HOW EVERY EXERCISE SHOULD BE A CORE EXERCISE. This change in intention during your workouts will make it so that you are not only getting some core work without doing “core exercises” but also reduce risk of injury because you will be optimizing your mechanics with ALL movements and exercises you do. Whether you are a busy stay-at-home-mom (SAHM), work-from-home-mom (WFHM), work-out-of-the-house-mom, fit-mom, hate-to-exercise-mom or not-a-mom-at-all… you will want to hear what is inside this episode! Previous episodes referenced inside this "Is your Core engaging When and How It Should?"- https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab/id1682290727?i=1000613025231 If you want to get more support in healing and strengthening your core join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ AND/OR Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> [email protected] Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Momma, Have you been dealing with pain since you had your baby? Maybe its pelvic pain, back pain, c-section scar pain, hip pain, pain with sex or maybe even just a lot of postpartum anxiety or depression. Did your birthing experience not go as planned? Or is your birth story something you don't like to think about? Even if our birth goes "smoothly" it can still feel traumatizing, especially to the body. Our body holds memory and when it comes to trauma, it can hold onto it for years without us even knowing. So many times women power through labor and dive straight into motherhood, unaware of the trauma they are ignoring and subsequently, storing inside their body. I have worked with so many women in the postpartum fourth trimester period who feel "ok", but as I begin to work on their tissues, especially in the pelvic floor and scar tissue, they begin to feel A TON of uncomfortable emotions, and I can feel the block. And as we work through their story I can physically feel the tension and pain in their body melt away. It is SO powerful to begin healing and working through the trauma in our lives and birth is no exception. Inside this week's episode I dive into how trauma is held in the body and what it looks like when it starts to surface and how to work through that so that you can FULLY heal and not end up with debilitating pain or illness 10+ yrs down the road because you didn't process through that experience. Pregnancy is alot on the body and birth is the final push of that long 10 month marathon, no matter how that baby arrived to you earth-side you should feel PROUD and STRONG as you navigate your postpartum journey, not overwhelmed, ashamed and defeated. Which, unfortunately is the story I hear from so many women. So do yourself a favor, listen to this entire episode and face the uncomfortable so you can heal the root of your pain! If you want to get more support join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ OR Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> [email protected] Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Momma! Are you struggling to make time for exercise, or self care, or time for yourself at all?! Feeling overwhelmed like you can’t get out of the to-do list and then mom guilt when you finally have the desire to do anything for yourself?! Finding yourself in the daily grind of back-to-school and mom life, wishing you could reach that goal or learn that hobby? I have been there and continue to struggle with mom guilt daily… the difference is I no longer let fear and mom guilt control the show! Inside today’s episode I dive into my person struggles with postpartum depression, loss of identity and how I ultimately pulled myself out of the overwhelm of motherhood by living intentionally. Resulting in me being able to crush my goals and feel strong and good doing it! Stay tuned and please SHARE this episode with other mommas so that they can start making time for themselves TODAY!! If you want to get more support join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ OR Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> [email protected] Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Momma, Do you leak or feel pelvic pressure during exercise or hard activities like squats or picking up something heavy like a toddler in a car seat or a full laundry basket? You might be holding your breath! And girl, that habit is one you need to STOP TODAY!! If you are pregnant or postpartum, you might be finding that you now leak when you jump or pick up something heavy when you didn't before and this can be so frustrating, but sometimes it’s as simple as changing the way we breathe! Inside this week’s episode we dive into WHY breath holding is bad for your core and pelvic floor and HOW you should be breathing during these moments of effort instead. Even if you have no leaking or pelvic pressure symptoms, it is still crucial to become aware of your breathing during moments of effort or exercise so that you can optimize your movement patterns and reduce any pressure down on your pelvic floor. Changing your breathing pattern to work for you can even make your exercises or movements feel easier and help you progress safely and appropriately because you are listening to your body. Breath work can be challenging but is also SO worth the effort! So go fill up your water, roll out your mat and let’s connect! If you want to get more support join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ OR Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> [email protected] Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Friend, Have you ever wondered if there is anything you are doing that may be contributing to, or maybe even causing your pelvic floor symptoms?!? As we move throughout our lives we tend to pick up routines and habits, many of which might not be the best for our wellbeing. After working with thousands of women, I have noticed a few habits in particular that are extremely detrimental to your pelvic floor. Many of us do these things every day and even with my frequent coaching and awareness on this topic and all things pelvic health, I still find myself reverting back to some old habits from time to time, especially under stress. Improving these habits can not only reduce symptoms of urinary incontinence, urinary urgency, pelvic pain, pelvic pressure/prolapse, pain with intercourse or even constipation, but help resolve them all together. It’s always so empowering to become aware of your habits and routines and see if they align with your goals and what you are trying to achieve. So if you are curious if there is something you are subconsciously (or consciously) doing that is contributing to, or causing your symptoms make sure to listen to today's episode and share so we can ALL be aware! Go fill up your water, roll out your mat and let’s connect! If you want to get more support join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ OR Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> [email protected] Follow and get tips/tricks on: Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality Learn > www.balancedmomtality.com Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

Hey Friend, I get alot of questions about taking insurance and what being a cash-based or out-of-network physical therapy clinic means for you and your plan of care. It can seem hard to invest in services that are covered by your insurance, but ultimately being cash- based means that YOU get a higher quality of care. Which means you get better faster, and in many cases actually SAVES you money! Ultimately, it allows me to provide a whole body, holistic approach to your pain and your healing. You deserve to get an individualized and whole body assessment so that you can reach your goals and not let insurance dictate what they think you need. Inside this week’s episode I dive into what cash based means, my journey in deciding to use this business model and why it means that you reach your goals faster! If you have any other questions about being cash based and what that looks like and what it may mean for you, feel free to email me or join my FREE facebook group where we can help dive into more of your questions and guide you on your healing journey. 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 Love, Last week we dove into what pelvic pain can look like…butt pain, pain with sitting, tailbone pain (coccydynia), pubic symphysis pain, SIJ pain, pain with intercourse (dyspareunia), vaginal pain, vulvodynia or vestibulodynia or even low back or hip pain stemming from the pelvic floor. As well as the many factors and systems that play a role in our pain (so if you missed it go check it out). As many women experience one or more of these different types of pain(s) at some point in her life. Majority being during pregnancy or postpartum or if they have other comorbidities such as endometriosis or PCOS or Interstitial cystitis (IC). Sometimes this type of pain can also present more like a UTI with burning or urinary urgency and difficulty fully emptying, which can be so frustrating. So this week’s episode we are diving into WHAT you can do about it and some tips and strategies that can help you heal and restore your pelvic floor, so that you can enjoy the basic things in life like peeing, pooping, sitting and sex WITHOUT PAIN! Even if you have never experienced pelvic pain before, this episode is going to be full of information that is good to know for the general health of everyone’s pelvic floor, so you can help keep the different aspects of your life and body in balance and avoid ever having to suffer with pelvic pain. Especially if you are suffering from any of the above types of pelvic pain and are frustrated chasing the pain cycle and wondering what the heck is going on, stay tuned for this week's episode where we dive into 5 strategies I use with my patients to get them out of pain and can help reduce your pain TODAY!! So fill up your water, roll out your mat, and let’s connect! Tools noted Inside Today's Episode: Pelvic Wand- Use code DESIREE2 for $5 OFF! https://www.intimaterose.com/collections/pelvic-wands Dilators- Use code DESIREE2 For $5 OFF! https://www.intimaterose.com/collections/vaginal-dilators Rectal Dilators:- Use code DESIREE2 for $5 OFF! https://www.intimaterose.com/collections/anal-dilators External Release Fascial Ball- Anything Similar to these will work, I do not back or get anything from this brand, its just the brand I use. https://www.amazon.com/Massager-Myofascial-Acupressure-Fasciitis-Reflexology/dp/B075RPBK3N/ref=sr_1_4_sspa?keywords=myofascial+release+balls&qid=1690555215&sr=8-4-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1 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 Friend! Are you suffering from pelvic pain?! This is a general term as pelvic pain can look like many things! You may be experiencing butt pain, pain with sitting, tailbone pain (coccydynia), pubic symphysis pain, SIJ pain, pain with intercourse (dyspareunia), vaginal pain, vulvodynia or vestibulodynia or even low back or hip pain stemming from the pelvic floor. Unfortunately, pelvic pain is multifactorial and multi-system as you will learn inside this week's episode. Pelvic pain can be such a pain in the butt (pun intended)! It is crucial to begin to identify what systems are playing a role in your pelvic pain to begin restoring and healing your pain at the root of the problem. Many women experience one or more of these different types of pain at some point in her life. Majority being during pregnancy or postpartum or if they have other conditions such as endometriosis or PCOS or Interstitial cystitis (IC). Sometimes this type of pain can also present more like a UTI with burning or urinary urgency and difficulty fully emptying, which can be so frustrating. Even if you have never experienced pelvic pain before, this episode is going to be full of information so you can help keep the different aspects of your life and body in balance and avoid ever having to suffer with pelvic pain. Especially if you are suffering from any of the above types of pelvic pain and are frustrated chasing the pain cycle and wondering what the heck is going on, stay tuned for this week's episode where we dive into many of the most common types of pelvic pain and what may be contributing to them from a holistic, whole body perspective. Also make sure to stay tuned next week for more solutions and tips/tricks to begin healing your pelvic pain ASAP! So fill up 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 friend! After a dream of a weekend at the Taylor Swift Concert and Water World with my family, I was dealing with some aches and pains as well as some mild constipation. After managing my own symptoms, like back and foot pain, with some of my favorite tips and tricks, I wanted to come on here and share them with you all so you can avoid falling off track during your vacation, or worse cause or aggravate symptoms from doing too much (or not enough). We don't want to have to think about exercise while on vacation, but avoiding it all together can also cause problems. Especially with so many factors like our diet and activity changing, we need to be proactive so we can keep issues at bay and still be able to have fun and play! Inside todays episode I talk about some tips and tricks to help you stay on track towards your health and wellness goals that don’t take a ton of time and minimal to no equipment. Making it easy for you to get in little things that can make a big difference! Vacation shouldn’t be a time that your pain, pressure or leaking get worse! So stay tuned for todays episode and make sure to come back and listen whenever you are going on a trip so you can be prepared and avoid making things worse. 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 friend! How is your summer going?! Have you been intentional with how you spend your time? What about your energy? Have you felt present, patient and playful? Or snappy, irritable and overwhelmed? Summer is a time for freedom to do whatever we (or your kids) want, which can seem so ideal. Until you are finding yourself in another rhythm of chaos with kids constantly home which means messes and food constantly being made and sibling arguments seem never ending. It can be easy to get caught up in the grind and role of referee, chef, maid etc. which can lead to us feeling snappy and unable to regulate ourselves. Inside today’s episode I share some of my own self reflections on how and why I have been feeling a little on the overwhelmed side lately and a few steps I’m taking to make sure I am also being intentional about my energy as we move through the rest of the summer. So fill up 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 Momma! Postpartum or the fourth trimester, is such a whirlwind of emotions. Soaking up that new babe, adjusting to taking care of that new babe with little to no sleep, the hormone rollercoaster that is the fourth trimester and trying to also somehow take care of ourselves. Unfortunately there are not enough check ups on mom postpartum. Many women get sent home from the hospital with a date 6 weeks later for a follow up appointment to get “cleared” from their provider for activity and intercourse. Waiting for this 6 week check up to start working on your recovery can be SO detrimental to your healing, as the tissues are very vulnerable during this healing time. So we can either help our tissues heal optimally OR we can cause many issues like urinary incontinence, pelvic organ prolapse, diastasis recti (DRA) or even an umbilical hernia (like I did). We want to be able to feel strong and fit so we can be the mom our family deserves and keep up with all the things. However, this is a period where you need to slow it down and reconnect to your body and pelvic floor and begin strengthening in a safe, controlled environment. Where you understand your body’s boundaries and are still able to rehab your core and pelvic floor, not waiting for 6-8 weeks when damage can be done. Inside this week’s episode we will dive into why it's so crucial to begin your postpartum recovery day 1 and what that may look like for you. So if you are pregnant and about to have a baby or if you just had your little one, or maybe it was even a couple years ago, this episode will be helpful for you to begin that journey with restoring your core postpartum. So fill up 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 momma! I know it can be so confusing trying to figure out what is recommended and what is safe when it comes to Fitness and Exercise during pregnancy. You want to stay active so you can be strong and comfortable throughout the pregnancy and delivery, but you want to make sure that you are not going to harm yourself, your baby or put your body at risk for future issues like diastasis recti, urinary incontinence, pelvic organ prolapse, back pain, pelvic pain, sciatica or even hemorrhoids. Unfortunately, during my first pregnancy I got ALL of the above because all I did was walk. I didn’t want to do too much and hurt myself or the baby and I didn’t know any better. Unfortunately, despite avoiding higher activity from fear of injury, I caused my pain and dysfunction by NOT exercising more. With my following pregnancies I was able to incorporate a few different types of movement and exercise into my routine and it kept my pain away and kept me active hiking 4 mi hikes up into 38+ weeks! We know movement and activity is good for both mom and baby, but what types of exercise is best? Inside today’s episode we will dive into four different types of prenatal exercises/activities that you should be doing on some level for an optimal pregnancy and delivery experience! Keeping you strong and comfortable so you can keep up with all the things as a busy, active momma! So fill up 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 Friend! If you are pregnant or recently had a baby or have been experiencing any amount of urinary incontinence (leaking) or pelvic organ prolapse (heaviness), you have probably been told or heard about doing kegels to strengthen your pelvic floor. Unfortunately, while it is great that pelvic floor dysfunction is becoming more widely discussed, it is also bringing awareness to kegels and how doing them can stop your leaking, pressure and other types of pelvic floor issues. They are all over social media feeding the message that kegels should heal all. This can be problematic for many reasons and unfortunately, can even make your symptoms worse in some cases. So stick around for this week’s episode, where we dive into a kegel, what it is and if it is something you should be doing to heal your pelvic floor/core system or if they may, in fact, be making them worse and what you should be doing instead. So fill up 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 Love! Have you accepted certain symptoms like urinary incontinence (leaking), pelvic organ prolapse (pressure), urinary frequency or urgency because you were told it was “normal”? Especially during pregnancy or postpartum, we are fed these messages by not only family and friends, but our medical providers, that these symptoms are normal. Which leads to many suffering for years and causing many other issues, making it a harder and longer healing journey once they finally find out IT IS NOT NORMAL and THERE IS HELP! I once was you, peeing myself any time I jumped, ran, sneezed, coughed etc. and I just accepted it because I was told it was part of the changes of my pregnant and postpartum body. Unfortunately, I suffered with pelvic floor dysfunction for years until I finally knew better and was able to restore my core and now I jump, sneeze, cough, run.. ALL the things... without leaking, and you can too! If you experience any of the symptoms listed inside this week’s episode please do not hesitate to send me a DM or connect with me for a wellness consultation so we can help you restore your core before the symptoms take over your life!! So fill up 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 Friend! Today we are talking more CORE! This time, mindful engagement! Do you know if your core is turning on or engaging WHEN or HOW it should?! Did you know that many of us engage our core in ways that increase pressure into our core system and down onto our pelvic floor? Increasing the risks of many common core and pelvic floor dysfunctions, like urinary incontinence or leaking, pelvic organ prolapse, hernias, and diastasis recti to name a few. This is especially critical during pregnancy and postpartum when the core system is already vulnerable. Many of us, especially those passionate about health and fitness, are aware of the importance of our core and having a strong core. But a strong core is a useless core if it isn’t turning on and functioning properly for you when you need it too. Even more frustrating, is working so hard as a busy mom to make the time to exercise and do the work, only to see minimal to no progress. If our motor planning during certain core exercises is not correct, it is highly likely that we are strengthening and engaging the wrong muscles and perpetuating our muscle imbalances while also increasing pressure in our system in places we want to avoid. Inside today’s episode I break down the basics of how our deep core system should be engaging and how to find out if your core is working how and when it should! So fill up 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 Momma! Can you believe Summer Vacation is already here?! My kids just finished school and now I'm trying to wrap my brain around being in summer mode. Don’t get me wrong, I love summer and I am excited for later nights around the fire pit, pool days, hiking, camping and lazy days. But when I think of last summer, I remember also feeling very overwhelmed and stressed pretty early on. Trying to balance feeding and cleaning up after kids, keeping them entertained, working, and also trying to stay active and exercise was soo overwhelming. I have been doing alot of work on being more intentional in my life, which has also surprisingly but naturally, brought more systems into my life. While I felt like systems were never for my laid back personality, Chelsi Jo proved me wrong. I was at a place of such anxiety and mom-rage when I found her podcast and ultimately, her systems. Building her systems into my life brought more intention into my days and where my time was going, so that I didn't have to constantly make a million decisions. They also brought the intention of prioritizing where I spent my time and what deserved highest priority. As a busy mom you are juggling so much, summer break should not be stressful. Inside today’s episode I bring up some of these systems and also some thought provoking questions to help you decide what you want your summer to look like and how you can bring intention into your life, while still enjoying the freedom of no school. Chelsi Jo Systemize Your Life Podcast- https://podcasts.apple.com/us/podcast/systemize-your-life-routines-schedules-time-management/id1488424047 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 friend! Have you had a hard time changing your habits? Tired of knowing all the things you need to change but just can’t for the life of you make those good habits stick or stop the bad ones? Being consistent with so many habits can be exhausting and overwhelming and cause many of us to fall off the wagon or fail. Time and time again, no matter how many goals or new years resolutions we set. I have had a hard time myself being consistent with most things in my life, especially during pregnancy and postpartum when mom brain is real with all the extra hormones and lack of sleep. Exercise is a hard habit to make at any point, but especially when you’re exhausted. I recently read the book Atomic Habits by James Clear and it was amazing! It broke down the science of habit making and how to make your habits work for you, removing the extra stress and overwhelm. It was so helpful for me in making changes with my habits that I had to bring some of the ideas to the women in my community. Inside this episode I do a brief book review of the Atomic Habits book, by asking some questions that may help you finally break those bad habits and make those good ones finally stick. So you can see big changes in your lifestyle and be the fit, strong mom you want to become!! If you haven’t checked out this awesome book I highly recommend it!! Get some accountability as you build good habits by joining our FREE facebook community 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 Momma! Is your fear stopping you from working out or exercising while you're pregnant or postpartum? Are you wanting to maintain strength or stay healthy, but afraid that you may cause an injury or aggravate symptoms or worse harm your baby? You are not alone! So many mommas tell me that they want to be active and stay strong and healthy throughout pregnancy and postpartum, but because of social media and all the conflicting information out there, they feel stuck and don’t know what level of exercise or activity is safe or good for them. This keeps many women stuck and avoiding many types of exercise, when in fact they need to gain strength to help them manage and resolve their aches and pains and provide stability in their core. A strong core is crucial during these phases of life, because it is at such a disadvantage as the abdominals are being stretched, but core strengthening can and should be done in a safe and controlled way. Inside today’s episode I discuss how you can learn and listen to your body’s boundaries so you can be aware what movement’s are safe and “good” for your body’s ability and what movements or exercises may be too intense and putting you at risk for causing other issues like diastasis recti (DRA), urinary incontinence, pelvic organ prolapse (POP), hernias, hemorrhoids and prolapsed discs. Movement is medicine and it’s important to stay active throughout all phases of our lives, especially during pregnancy and postpartum. So listen to today’s episode so you can feel confident as you navigate activity and don’t let fear keep you from staying strong and active! 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 Friend! Spring has sprung, which for many of us can mean lots of sneezing, coughing, blowing your nose and unfortunately… more pelvic floor symptoms. Repetitive pressure in the core system during allergy season or cold and flu season, increases the load and demand of the pelvic floor and can cause issues like stress urinary incontinence (SUI), pressure or pelvic organ prolapse (POP), or pelvic pain to occur or become aggravated. Especially if you are pregnant or recently postpartum and your tissues are already in a state of adapting from excessive pressure or if you have chronic asthma or COPD where there is chronic pressure. A strong core can definitely help, but even the strongest core can only take so much pressure. So optimizing your pressure management strategies is crucial and inside today's episode there are a few things you can do to improve those strategies to reduce the pressure in our system! 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

Hey Friend! Are you concerned that your posture is making your pelvic floor symptoms worse? Tired of hearing about posture but not understanding how it impacts or changes your pelvic floor? Wanting to feel more confident in how you’re posturing during the day to avoid aggravating your symptoms? Posture changes so much during pregnancy, postpartum and life in general and it can be so helpful to understand how our bodies manage pressure based on different postures. We can use our posture to either increase muscle recruitment and stability or to increase pressure and tension causing pain. Inside today’s episode we are going to talk about: why our posture matters when it comes to our core/pelvic floor, some common postures that negatively impact our core system as well as how you can align optimally to make sure that you are avoiding extra pressure and tension in your system! So girl, 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 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 it's 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! 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

Are You Pregnant? Early Postpartum? Maybe even decades postpartum? Well guess what Momma… once postpartum ALWAYS postpartum. And hey, maybe you're not a mom and you don’t plan to be. Well I promise you will want to stick around because EVERYONE has a pelvic floor, and I promise you will want to know the information inside this podcast. We’re going to learn how to strengthen and connect to the pelvic floor and core so that you can get rid of those pesky pee leaks, pelvic pressure or prolapse, pain with intercourse, Diastasis recti, pelvic organ prolapse, pelvic pain, back pain, hip pain and even neck pain and foot pain. It’s ALL connected, and with my whole body holistic approach, I promise that you will learn things in this episode that you didn't know before. In today’s episode we’re diving into my own personal journey with urinary incontinence, prolapse and pain that started during my first pregnancy at 19 and, unfortunately, I just accepted it as “normal” and part of motherhood. Until I went through PT school and learned there was a better way and that in fact, those symptoms are COMMON but NOT NORMAL. I decided to put my new found knowledge to the test while I was pregnant with my second child and was not only able to stop my urinary incontinence (leaking) and prolapse from getting worse, I was able to heal and stop it ALL TOGETHER WHILE PREGNANT! And my subsequent births were night and day in terms of delivery time, pushing time, tearing and how available and emotionally present I was during those experiences. This is when I knew I HAD to share this information with the world so that other women like you, could understand and know that while these symptoms are common, they are not normal, and most importantly YOU DO NOT HAVE TO SUFFER! There is help and resources out there! Inside this episode you will learn the first steps you must take to begin to heal your pelvic floor and core, no matter how long ago you had that baby or have been dealing with symptoms. So check it out and if you have any questions or would like to know more come hang out with me and other amazing women in my facebook group The Balanced Momtality Wellness and Support. I know you're busy momma so let's dive in! 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

Are you a busy pregnant, newly (or not so new) postpartum mom that just wants to feel strong and healthy without the stress of having to revolve your life around your diet and exercise? Wanting functional and practical strategies to get in safe and effective exercises without fear of pain, prolapse or peeing your pants? All during your normal daily routines? Are you wanting to stay active and comfortable during your pregnancy, and avoid many of the common aches and pains? While also prepping and optimizing your mind and body for a beautiful birthing experience? Ready to feel confident navigating postpartum recovery, being in-tune to your body, it’s boundaries to activity and avoiding common issues like diastasis recti (DRA), prolapse, and urinary incontinence (leaking)? Then join me on this podcast so you can have the tools and strategies to heal your pelvic floor and restore your core! Inside this podcast you will learn all about the pelvic floor and core system, common dysfunctions within the system during pregnancy and postpartum (and in general), how to connect and be aware of your body’s limits and how to SAFELY push those limits so you can be the strong, confident, and happy balanced momma you and your family deserve! Now let’s get you out of those pads and back to jumping on the trampoline with your kids and enjoying movement again! Put those airpods in, grab your water, roll out your mat and let’s connect! Learn > www.balancedmomtality.com Connect or Inquiries About Wellness Coaching Physical Therapy Sessions> [email protected] FB Wellness Community> https://www.facebook.com/groups/1696216757461633/ Facebook> https://www.facebook.com/thebalancedmomtality/ Instagram> https://www.instagram.com/the_balanced_momtality/