Episodes

2d ago

What if the pain in your knees, hips, or even pelvic floor… starts at your feet? 👣 In this empowering episode, Dr. Desiree sits down with Dr. Bob, The Sports Doc — an expert in orthotics, biomechanics, and sports performance — to talk about one of the most underestimated tools in women's wellness: custom orthotics . Hall of Fame Inductee, Dr. Bob Weil, DPM, is a long time Sports Podiatrist having treated many of the world’s best athletes in all sports of all ages. Dr. Bob spent 4 decades associated with the late great sports therapist Bob Gajda at Sports Fitness Institute & Sports Performance REhab Inst. Long Time Specialty with custom orthotics therapy for youth sports to superstart to grandmas! Started with radio in the early 80’s & is still at it! “The Sports Doctor”, is live Weds, 3-4 cst, features all things sports medicine, fitness, & wellness with international. National & local guests- listen in bbsradio.com/thesportsdoctor He also co-authored “#HeySportsParents” with volleyball HOF radio host Sharkie Zartman which remains a best seller. Dr. Bob, also still spends time in his private practice. Together, they uncover how foot health is foundational to pelvic floor rehab, core strength, pregnancy, postpartum healing , and even your teen’s development. This one is packed with practical takeaways — especially if you’re dealing with: Persistent foot, knee, hip, or back pain Pelvic floor dysfunction (leaking, pressure, prolapse) Postpartum instability Poor alignment or balance Active teens with growing bodies 🎧 In This Episode, You'll Learn: Why your feet set the foundation for your entire kinetic chain (and pelvic floor) How pregnancy and postpartum hormones affect foot structure and why that matters When to consider orthotics — and how to know if they’re right for you The difference between custom orthotics vs. store-bought insoles What symptoms (beyond foot pain) signal misalignment or poor support Why teens and athletes can benefit from orthotic support early on 👣 Whether you're walking through motherhood, healing after birth, or just trying to feel more supported from the ground up — this episode gives you the insight and tools you need to step into alignment. To Contact Dr. Bob or listen to his radio show check out the links below!: Facebook: https://www.facebook.com/drbob.weil/ Live Radio Show: https://bbsradio.com/talkshow/sports-doctor 🔁 Ready to Ditch Crunches and Truly Restore? If this episode hit home, it’s time to go deeper. 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my FREE Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready RESTORE and take the next steps and get a full 12 wk Program? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core-more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db Or 💎 Learn More About RESTORE below , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com

4d ago

In this heart-to-heart episode, Dr. Desiree Cassell shares a gentle and grounding message for the woman who feels stretched thin this season. If you’ve spent the year doing all the things — caregiving, working, running a household, or healing your body — and still feel behind, this one’s for you. We talk about why your symptoms might flare during the holidays (hello stress, pressure, and tension), and how to shift into a slower, softer rhythm that actually supports pelvic floor healing and core restoration. This is your invitation to stop waiting until January to feel good again — and to embrace your body, breath, and boundaries right now. No hustle. Just healing. And one big exhale. 🎁 Mentioned In This Episode: 💻 RESTORE Program — our 12-week self-paced core & pelvic floor healing experience is $497 through December 31 (final beta pricing — goes up to $997 in 2026!) 🎙️ Recent podcast episodes to binge during the break: Pelvic Floor Stocking Stuffers & Must-Have Tools The Strongest Core Exercises (That Aren’t Crunches) Holiday Nutrition Without Shame or Setbacks When to Stop DIYing and See a Pelvic Floor PT ✨ You’ll Learn: Why this season tends to trigger symptoms like leaking, pressure & pain The hidden toll of the holiday hustle on your nervous system The power of softening, not pushing How to start healing without adding more to your plate Simple grounding tips for breath, movement & core awareness ✨ You don’t need to start over in January. You deserve to feel connected, confident, and calm in your body — starting now. 🔁 Ready to Ditch Crunches and Truly Restore? If this episode hit home, it’s time to go deeper. 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my FREE Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready RESTORE and take the next steps and get a full 12 wk Program? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core-more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db Or 💎 Learn More About RESTORE below , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips, pelvic floor and shoulder connection, shoulder pain, shoulder impingement

Dec 12

If you’ve been told to “just do crunches” or “engage your abs” to get a stronger core and/or pelvic floor, this episode is your wake-up call. Dr. Desiree is breaking down exactly what creates real core and pelvic floor strength — and it’s not what you’ve seen on Instagram. We’ll explore why traditional ab exercises might be making things worse, how to build strength from the inside out, and what movements you actually need to feel strong, supported, and symptom-free — without burnout. If you’re navigating prolapse, incontinence, postpartum healing, or just feeling totally disconnected from your core… this episode will shift your entire approach. 💡 What You’ll Learn: Why crunches can actually make your symptoms worse The truth about core strength: it’s a system, not a six-pack How to train your pelvic floor without kegels The top 5 exercises to restore strength and function How to know if what you’re doing is actually working 🎧 Listen Now If You: Feel weak or disconnected after pregnancy or injury Are managing prolapse, leaking, or pressure Want to safely return to lifting, running, or impact workouts Are tired of being told to “just do kegels” or “fix your core” with crunches 🔁 Ready to Ditch Crunches and Truly Restore? If this episode hit home, it’s time to go deeper. 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my FREE Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready RESTORE and take the next steps and get a full 12 wk Program? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core-more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db Or 💎 Learn More About RESTORE below , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction, core strength

Dec 8

If you're doing "all the things" — kegels, breathwork, core workouts, even YouTube rehab videos — and still struggling with pelvic floor symptoms, this episode is your permission slip to stop trying to figure it out alone. In this episode of The Pelvic Floor, Core & More Podcast, Dr. Desiree Cassell, Pelvic Health PT and creator of the RESTORE program, walks you through the most common signs it's time to seek out professional pelvic floor therapy and why waiting only makes it harder. From leaking and pelvic pressure to persistent pain and plateauing with progress, she shares the body’s signals that it's time for a deeper level of support. Whether you're postpartum, navigating prolapse or pain, or just don’t feel strong or connected in your core — there’s no shame in asking for help. You deserve real answers, customized care, and freedom in your body again. 🔎 In this episode, you'll learn: Why so many women delay or avoid seeing a pelvic floor PT The signs that kegels, apps, or general fitness programs aren’t enough How pain, pressure, leaking or plateaus are your body’s red flags Why DIY’ing pelvic health may be doing more harm than good How to know whether RESTORE or a 1:1 session is right for you What a pelvic floor PT session really looks like (and why it’s not scary) 🔁 Ready to Go Deeper?: 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my FREE Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next steps and get a full 12 wk Program? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core-more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db Or 💎 Learn More About RESTORE below , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Dec 4

In this festive and empowering episode, Dr. Des unwraps her top pelvic health gift picks that actually support your core healing, confidence, and connection — whether you’re shopping for yourself or the fellow powerhouse women in your life. We’re talking about stocking stuffers and holiday must-haves that go beyond the fluff — tools that help you feel stronger, safer, and more supported in your body. If you're tired of guessing what you "should" be using for your pelvic floor (or have no idea where to start), this episode is your curated guide to healing-forward essentials. Dr. Des shares her go-to items she uses personally and professionally with clients inside her signature 12-week RESTORE program , and how to build a supportive toolkit that aligns with your nervous system, lifestyle, and healing timeline. Whether you're in the thick of postpartum, managing prolapse, struggling with pressure, or just want to feel more confident and embodied — this one's for you. 🎁 In this episode, you’ll hear: Dr. Des’s top 7 pelvic floor & core healing gift picks Why tools like dilators, wands, and bands aren’t “weird” — they’re empowering Which items you don’t need (even if Instagram says you do) How to use these tools to go deeper with breathwork, mobility, and internal release The one thing every woman should pair with any tool: education & support 🛍️ Mentioned Must-Haves Include: Pelvic wand http://www.intimaterose.com/DESIREE2 Dilator set http://www.intimaterose.com/DESIREE2 Massage/Lacrosse Ball https://a.co/d/9DVks20 Toe Spacers https://a.co/d/0VEUPd5 Foam roller https://a.co/d/d0n8EGM Infrared light/Red Light- https://a.co/d/d8SOONl Fabric Resistance Bands- https://a.co/d/eGrvjB5 Squatty Potty- https://a.co/d/gLwZZNE (Note: Not all tools are right for everyone. Always work with a pro to personalize your plan.) 💛 OR Join Or GIFT my 12 wk RESTORE Program! My signature 12-week RESTORE program is the perfect gift for you or the woman in your life. Inside you’ll get: Self-paced weekly lessons 5 & 20-minute movement options Breathwork, mobility, and core routines Bonus modules on alignment, internal release, and more Lifetime access & healing on YOUR timeline 🖤 BLACK FRIDAY SALE EXTENDED → Just $397 (normally $497) until 12/5 🎁 Use your HSA/FSA before the end of the year and one-on-one price increase 🎁 Grab your holiday support bundle inside the RESTORE program! This 12-week self-paced healing journey is your step-by-step blueprint for rebuilding strength, stability, and confidence — starting from your breath to your pelvic floor and beyond. ✨ use code: RESTORE100 at check out…. If you have any issues or want to use HSA send me an email at PTDes@balancedmomtality.com otherwise click the link below to join! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 🔁 Ready to Go Deeper?: 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my FREE Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, black friday, holiday gifts

Dec 2

Are you putting off the very things that could help you feel strong, connected, and pain-free in your body? In this episode of The Pelvic Floor, Core & More Podcast, Dr. Desiree gets real about why we procrastinate our healing , how it affects our pelvic floor and core progress, and what to do about it. Whether you’ve been telling yourself, “I’ll start when life slows down,” or feeling stuck in perfectionism, this episode will help you reconnect with your body and take aligned, intentional action — without shame. 🔑 What You’ll Learn: Why procrastination is a nervous system response , not a personal flaw How your thoughts and resistance patterns impact pelvic floor healing The link between sacral authority (Human Design) and procrastination How procrastination shows up in rehab, movement, and motherhood 3 powerful mindset shifts to move forward — one small step at a time What to do when you're “stuck” but still want to feel strong again 🎧 Tune in if you’ve ever said: “I should be doing my breathwork or exercises…” “I want to feel strong again, but I’m just not motivated.” “I’m waiting for the right time to get serious about healing.” “I feel disconnected from my body and don’t know where to start.” 💛 Ready to stop procrastinating and start restoring? My signature 12-week RESTORE program is the perfect next step. Inside you’ll get: Self-paced weekly lessons 5 & 20-minute movement options Breathwork, mobility, and core routines Bonus modules on alignment, internal release, and more Lifetime access & healing on YOUR timeline 🖤 BLACK FRIDAY SALE EXTENDED → Just $397 (normally $497) until 12/5 🎁 Use your HSA/FSA before the end of the year and one-on-one price increase 🎁 Grab your holiday support bundle inside the RESTORE program! This 12-week self-paced healing journey is your step-by-step blueprint for rebuilding strength, stability, and confidence — starting from your breath to your pelvic floor and beyond. ✨ use code: RESTORE100 at check out…. If you have any issues or want to use HSA send me an email at PTDes@balancedmomtality.com otherwise click the link below to join! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💬 Quotes to Remember: “Your body doesn’t need punishment. It needs consistency and compassion.” “You can enjoy the holidays and keep showing up for your healing. One breath at a time.” 🔁 Ready to Go Deeper?: 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my FREE Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips, pelvic floor and shoulder connection, shoulder pain, shoulder impingement

Nov 25

In this cozy but truth-dropping episode, Dr. Desiree dives into the real reasons holiday stress can sabotage your pelvic floor and core healing — and what to do about it. Whether you’re navigating endless social events, indulging in sweets, or skipping your breathwork during the holidays… this one’s for you, babe. You’ll learn how to enjoy the season without falling off track, how your nervous system and nutrition work together for healing, and easy ways to feel grounded and nourished (even when your schedule is packed). We’re ditching the guilt and learning how to restore — inside and out. 💡 In this episode, we cover: Why the holidays often trigger setbacks in core/pelvic floor healing How to shift from “all or nothing” into nourishment + consistency 3 daily habits that keep you grounded during high-stress seasons Simple swaps for holiday food + movement that still support healing Why connection > perfection during this time of year 🎁 Grab your holiday support bundle inside the RESTORE program! This 12-week self-paced healing journey is your step-by-step blueprint for rebuilding strength, stability, and confidence — starting from your breath to your pelvic floor and beyond. 🚨 BLACK FRIDAY SALE: Get RESTORE for $397 (normally $497!) — through November only. ✨ use code: RESTORE100 at check out…. Learn more here: https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💬 Quotes to Remember: “Your body doesn’t need punishment. It needs consistency and compassion.” “You can enjoy the holidays and keep showing up for your healing. One breath at a time.” 🔁 Ready to Go Deeper?: 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my FREE Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction, holiday stress, eating with intention, empowered eating

Nov 20

Do you carry the weight of the world in your shoulders? Tension, tightness, poor posture, and pain in the upper body can ripple all the way down to your core and pelvic floor. In today’s episode of Pelvic Floor, Core & More, we continue the Restore Your Joints series by focusing on the shoulder joint and upper body — and why restoring this area is CRUCIAL for full-body strength, stability, and pelvic floor support. You'll learn: How shoulder mobility and stability influence rib cage positioning and core function What fascial connections exist between the jaw, neck, thoracic spine, and pelvic floor (and why clenching = tension down below!) Signs your upper body might be overcompensating for deeper core instability How to begin restoring your shoulders with mobility, breathing, and gentle strength work Simple tools to unlock tension and realign your upper body for better posture, strength & support Whether you’ve had babies or not, if you spend your day hunched at a desk, driving, or wrangling kids — this episode is a must-listen. 🔁 Ready to Go Deeper?: My 12-week RESTORE Program – on sale for $397 through November! Perfect for women ready to heal pelvic floor issues holistically with mobility, strength, breathwork, and real-life strategies. Black Friday Sale code: RESTORE100 for $100 off! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db Want a more individualized approach?! Book a 1:1 pelvic floor or core session (in person or virtual) before prices go up in 2026 — and yes, HSA/FSA accepted! 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my FREE Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips, pelvic floor and shoulder connection, shoulder pain, shoulder impingement

Nov 18

What if the way you speak to and think about your body is the very thing keeping you stuck? In today’s episode of the Pelvic Floor, Core & More Podcast, we’re talking about the healing power of your thoughts. This mind-body connection is crucial. Your body isn’t broken — it's listening. Whether you’re navigating pelvic floor issues, core weakness, pain, or burnout… your internal dialogue matters. This is your invitation to stop surviving and start healing from the inside out — mentally, emotionally, and physically. I’ll share real-life stories, practical mindset tools, and how you can shift from disconnection to deep trust in your body. 🧠 What You’ll Learn: The science behind how your thoughts affect your body Common beliefs that block pelvic floor and core healing How to rewrite the narrative your body is living in Why breathwork, posture, and movement are influenced by mindset How to combine mindset + bodywork for long-term results 🔁 Mentioned in This Episode: My 12-week RESTORE Program – on sale for $397 through November! Perfect for women ready to heal pelvic floor issues holistically with mobility, strength, breathwork, and real-life strategies. Black Friday Sale code: RESTORE100 for $100 off! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db Local to Los Alamos? Book a 1:1 pelvic floor or core session before prices go up in 2026 — and yes, HSA/FSA accepted! 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my FREE Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, hip mobility pelvic floor, pelvic floor dysfunction tight hips, pelvic floor and hip connection, postpartum hip pain, obturator internus pelvic floor, breathwork for core and hips, pelvic floor therapy los alamos, core stability and kinetic chain, pelvic floor program for moms, pelvic floor restoration after baby

Nov 13

If you’re walking around with your shoulders hunched, neck tight, and feeling like your posture has totally collapsed… this episode is your invitation to breathe deeper, open your heart, and reconnect to your core — from the top down. In this episode of the Restore Your Joints series, we’re diving into the mid and upper back and how it directly affects your pelvic floor , core stability , posture , and even how you breathe. This part of the spine is the bridge between your breath and brace — and if it’s not mobile or functioning well, your healing will feel incomplete, no matter how many exercises you try. We’ll talk about: What the thoracic spine actually does — and why it matters for pelvic health How shallow breathing and tight ribs = poor pressure management The connection between shoulder dysfunction and core weakness My favorite mobility and breath practices to restore your rib cage and upper back How this all ties into pelvic floor symptoms like leaking, prolapse, or feeling disconnected from your core ✨ Whether you’re postpartum, in a season of healing, or simply ready to feel stronger and more aligned — this episode will help you take your next step with confidence and clarity. 🔗 Resources & Links: 🎧 Listen to previous episodes in the Restore Your Joints series: Restore Your Feet & Ankles- https://podcasts.apple.com/us/podcast/pelvic-floor-core-more-healing-beyond-kegels-core-rehab/id1682290727#episodeGuid=TheBalancedMomtality.podbean.com%2F59cb722c-0d31-3803-9ccf-d7f338c93b6e Restore Your Knees- https://podcasts.apple.com/us/podcast/pelvic-floor-core-more-healing-beyond-kegels-core-rehab/id1682290727#episodeGuid=TheBalancedMomtality.podbean.com%2Ff81252cd-2b11-30ec-843d-7d6ee5d694d6 Restore Your Hips- https://podcasts.apple.com/us/podcast/pelvic-floor-core-more-healing-beyond-kegels-core-rehab/id1682290727#episodeGuid=TheBalancedMomtality.podbean.com%2Fea83181c-db3d-3bda-9414-f5d35edf34db Restore Your SIJ + Low Back- https://podcasts.apple.com/us/podcast/145-low-back-si-joint-pain-during-pregnancy-postpartum/id1682290727?i=1000735605542 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my free Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, upper back pain, pelvic floor, breathwork for core and hips, pelvic floor therapy los alamos, core stability and kinetic chain, pelvic floor program for moms, pelvic floor restoration after baby

Nov 11

If you’ve ever skipped a workout because you “just didn’t know what to do” — this episode is for you. We’re diving deep into the real reason so many women struggle with consistency when it comes to movement. Spoiler: it’s not laziness, lack of willpower, or needing more motivation. It’s decision fatigue, nervous system overload, and not having a plan that actually supports your body, energy, and goals. In this episode, you’ll learn: ✨ The energetics behind planning + why it creates consistency ✨ How prepping your workouts removes guilt, pressure, and overwhelm ✨ 3 pillars of creating an aligned, flexible workout plan ✨ Real-life strategies to make movement feel doable again ✨ Why this is especially important for women healing their core + pelvic floor We also talk about why so many women need more than “just follow this random YouTube video” and how our nervous system craves structure with flexibility. You deserve a plan that meets you where you are — and moves you forward with purpose. 💛 Want this mapped out for you already? The RESTORE program gives you a full 12-week roadmap for pelvic floor and core healing — complete with progressive workouts, mobility, breathwork, and real-woman strategies to fit your life (More in RESTORE below!) 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my free Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, hip mobility pelvic floor, pelvic floor dysfunction tight hips, pelvic floor and hip connection, postpartum hip pain, obturator internus pelvic floor, breathwork for core and hips, pelvic floor therapy los alamos, core stability and kinetic chain, pelvic floor program for moms, pelvic floor restoration after baby

Nov 6

If your low back is always tight, your SI joint feels like it’s slipping or stuck, or you’re constantly clenching something just to hold yourself together... this episode is for you. 😵‍💫 In this episode of the Restore Your Joints series, Dr. Desiree breaks down the sneaky connection between SI joint dysfunction, low back pain, and your pelvic floor — and how to restore your core stability from the ground up. You’ll learn what the SI joint actually does (and why it’s a hidden culprit for pain), how asymmetries and instability create tension in the whole core system, and most importantly — how to start reconnecting to your body in a way that feels strong, safe, and supported. ❤️‍🩹 This isn’t about “fixing” your back — it’s about re-patterning how you move, breathe, and support your whole body… from the inside out. 🧘‍♀️ Inside This Episode: What the SI joint really is (and why it matters) Why low back pain isn’t always from your low back The link between pelvic floor dysfunction + spinal alignment How breathing & bracing help stabilize your hips Real tools to build true, functional core strength Why sit-ups aren’t the solution (and what actually works) What RESTORE teaches that most fitness programs don’t 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my free Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, hip mobility pelvic floor, pelvic floor dysfunction tight hips, pelvic floor and hip connection, postpartum hip pain, obturator internus pelvic floor, breathwork for core and hips, pelvic floor therapy los alamos, core stability and kinetic chain, pelvic floor program for moms, pelvic floor restoration after baby

Nov 3

In this special November episode of The Pelvic Floor, Core & More podcast, we’re slowing down… and breathing into the most powerful medicine for your nervous system, your pelvic floor, and your entire healing journey: gratitude. This isn't the forced kind. This is the somatic, real, root-down kind of gratitude that helps your body feel safe enough to release, reconnect, and rise. Whether you're navigating pelvic floor pressure, pain, prolapse, or just the overwhelm of motherhood — this episode will help you: 🌀 Understand how gratitude supports your nervous system & pelvic floor 🌬️ Practice a short, regulating breath + gratitude exercise you can return to daily 💛 Learn why softness and presence are just as vital as strength when it comes to healing 📿 Shift from “fixing your body” into feeling at home in your body again 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my free Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, hip mobility pelvic floor, pelvic floor dysfunction tight hips, pelvic floor and hip connection, postpartum hip pain, obturator internus pelvic floor, breathwork for core and hips, pelvic floor therapy los alamos, core stability and kinetic chain, pelvic floor program for moms, pelvic floor restoration after baby

Oct 30

If you’ve ever done a million different hip stretches and gotten all the massages, but still having issues with hip tightness — Or had a pain (literally) in the butt that just wont go away…. this episode is for you. 👀 In today’s powerful conversation, we’re breaking down one of the most overlooked causes of pelvic floor dysfunction : your hips. Yep — those tight, weak, underused (or overused!) hips might be at the root of your core symptoms. We’ll talk about how poor hip mobility, strength imbalances, and dysfunctional posture ripple up into your pelvis and core , and why pelvic floor healing can’t happen in isolation. You’ll also learn how to restore balance in the body — with breath, movement, and aligned progression — and why this whole-body, whole-woman approach is exactly what we focus on inside my signature RESTORE program 💛 💡 In this episode, you’ll learn: How your hip mobility & posture directly affect pelvic floor health What the obturator internus has to do with knee, hip, and pelvic floor issues The real reason kegels might not be helping Why your core symptoms might stem from the ground up How to know if your hips are limiting your healing Simple ways to start restoring your hips, core & pelvic floor today 💌 Ready to reconnect with your core and pelvic floor — the right way? Grab my free Masterclass + 5 min breathwork exercise routine “Root to Rise: Pelvic Floor 101 Foundations” and learn the key steps to healing from the inside out. Whether you’re postpartum, dealing with leaking, pressure, or just feel disconnected… this is where your true strength begins. ✨ Get Access to your FREE Masterclass Here You don’t need more guesswork — you need grounded, whole-body healing. 🌀 Ready to take the next step? If you’re done guessing and Googling, and you’re ready to stop peeing your pants, living with pressure, or feeling disconnected from your body — it’s time to RESTORE. My signature self-paced pelvic floor & core healing program is open now — built for real women, real schedules, and real life. ☀️ Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, hip mobility pelvic floor, pelvic floor dysfunction tight hips, pelvic floor and hip connection, postpartum hip pain, obturator internus pelvic floor, breathwork for core and hips, pelvic floor therapy los alamos, core stability and kinetic chain, pelvic floor program for moms, pelvic floor restoration after baby

Oct 27

Have you ever peed 3 times before leaving the house “just in case”? Or felt that sudden, overwhelming urge to go... even though you literally just went? You’re not alone — and you’re not broken. Today we’re talking all things urge incontinence , overactive bladder, and how to restore your body’s connection to your bladder, your breath, and your pelvic floor. 💥 Inside This Episode, We Cover: What urge incontinence actually is (and what it’s NOT) Why kegels, Emsella chairs, and "just hold it longer" don't work The nervous system–pelvic floor–brain connection How posture and breath create pressure that affects bladder control My 3 favorite techniques to calm urgency starting today Why this is so much deeper than just your pelvic floor — and how your whole body plays a role What to do instead when urgency strikes, and how to retrain your bladder without fear 🔄 Let’s Rewire the Patterns – Not Just the Muscles We’ve been told that leaking or peeing yourself is “just part of motherhood” or “what happens as you get older.” But that’s a lie — and it’s keeping too many women trapped in shame, pads, and bathrooms they can’t trust. This episode will show you what’s really going on, and how you can start to take your power back, naturally. 🎧 Tune In If: You feel like your bladder is calling the shots You’re tired of rushing to the bathroom constantly or leaking during the day You’ve tried the “usual” pelvic floor advice and it didn’t work You want a full-body, full-life approach that actually gets to the root You’re curious about how nervous system work fits into pelvic health ✨ Ready to Restore? This is exactly why I created RESTORE — a 12-week self-paced program for women who want to go beyond bandaids and into full-body healing. It’s more than kegels. More than exercises. Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES AT JUST $497 BEFORE PRICES INCREASE TO $997!! https://pelvic-floor-core--more.passion.io/checkout/a03150a0-ada0-49b3-be55-24420a2608db ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Oct 23

🌀 You’re doing the breathing. You’re doing the bracing. But your knees? Still unstable, stiff, or sore? That’s not just a leg-day problem — it’s a pelvic floor one. In today’s episode, I’m walking you through how your knees and pelvic floor are deeply connected , and why knee weakness or misalignment could be the real reason you’re still leaking, feeling pressure, or can’t feel strong — no matter how many kegels you’ve done. 💬 “Your knees are messengers, babe. And your pelvic floor is listening.” This is the conversation most pelvic floor programs don’t include — and that’s exactly why I created RESTORE. Because healing your core is about way more than kegels and crunches. It’s a full-body recalibration. 🌿 In this episode, we cover: Why knee pain or weakness might be causing your pelvic floor symptoms The chain reaction between your foot, hip, knee, and pelvic floor What “leaking with squats” is really telling you about your alignment The 3 movement patterns that can build real strength & support Why your breath, glutes & feet matter more than your crunch count 🧠 You’ll walk away with: A deeper understanding of your kinetic chain The real reason sit-ups aren’t solving your symptoms Simple cues for building knee-to-core coordination What to do before you go back to running or jumping ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, knee pain

Oct 21

We all know that feeling — when your motivation disappears, your energy dips, and even the simplest tasks feel heavy. You’re not lazy. You’re not broken. You’re just in a funk. In this episode, Dr. Desiree dives into what’s really going on when you feel off, disconnected, or unmotivated — and how to get out of that stuck state without pushing or shaming yourself. You’ll learn how your nervous system, emotions, and energy are all connected, and how to create tiny shifts that bring you back into flow. This isn’t about forcing productivity — it’s about honoring your body’s signals, restoring balance, and reconnecting to yourself. 🌿 In This Episode, You’ll Learn: ✨ Why funks happen — and what your body might actually be trying to tell you. ✨ The science behind being “stuck” in freeze mode or dysregulation. ✨ What not to do when you’re in a funk (hint: it’s not more pressure or guilt). ✨ Simple body-led practices to reset your mind and energy. ✨ How movement, breathwork, and environment shifts help you feel grounded again. ✨ The importance of nervous system regulation in breaking the burnout cycle. 💡 Top Takeaways: 💫 A funk is feedback, not failure — your body is asking for something. 💫 You can’t think your way out; you have to feel your way through. 💫 Micro-movements, grounding, and gentle action rebuild momentum. 💫 Self-compassion and small steps are the fastest way back to alignment. 🧘 Try These Mini Resets: Step outside barefoot for 2 minutes. Feel your feet on the ground. Place your hand on your heart + belly and exhale slowly. Move your body in a way that feels good, not punishing. Change your environment — open a window, shift lighting, or play new music. Write down 3 things that feel light, easy, or joyful today. 🎧 Listen If You’re Feeling: Mentally or emotionally exhausted. Stuck in freeze mode or burnout. Like you’ve “lost your spark” or motivation. Physically depleted or disconnected from your body. ✨ Remember: Healing isn’t always about doing more. Sometimes, it’s about slowing down, listening, and letting your energy rise again — one grounded breath at a time. 💛 ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Oct 16

When it comes to pelvic floor healing, everyone’s talking about the core, the hips, and the breath… but almost no one is talking about your feet. 👣 In this episode, we’re taking your healing literally from the ground up. You’ll learn how your feet and ankles directly affect your pelvic floor, core, and posture — and why reconnecting to your foundation might just be the missing piece to your healing. Whether you’re dealing with leaking, pelvic pressure, prolapse symptoms, or persistent low back tension, this episode will help you understand why restoring your foundation changes everything. 🌿 In This Episode, You’ll Learn: ✨ How your feet and ankles are connected to your pelvic floor through the kinetic chain and fascial lines. ✨ Why foot stiffness, poor balance, or collapsed arches can create pressure and strain in your pelvic floor. ✨ The hidden effects of modern life — shoes, sitting, and lack of barefoot time — on your pelvic and core health. ✨ Simple, restorative practices to improve ankle mobility, strengthen your feet, and improve posture. ✨ How to integrate breathwork, grounding, and balance for a more stable, supported pelvic floor. 💡 Top Takeaways: 💫 True healing starts from the ground up — your feet are your foundation. 💫 A strong, mobile, and grounded base reduces core pressure and supports pelvic floor balance. 💫 Modern habits can disconnect us from our natural movement and proprioception — but we can retrain it. 💫 Simple daily practices like barefoot time, ankle mobility drills, and mindful standing make a huge difference. 🧘 Try These at Home: Practice standing barefoot and feeling equal pressure through your big toe, pinky, and heel. Do single leg balance and heel raises while focusing on breath coordination. Roll your feet with a small ball to release fascia and increase circulation. Pair your movement with slow, full breaths to connect your feet, core, and pelvic floor. 🎧 Tune In If You’re Experiencing: Leaking, pelvic pressure, or heaviness. Chronic hip, back, or knee pain. Postpartum weakness or instability. Tight calves or limited ankle mobility. Feeling disconnected from your body and movement. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Oct 14

If you’ve ever been told to “just strengthen your core” for back pain, pelvic floor dysfunction, or leaking , this episode is your wake-up call. Because here’s the truth → your core doesn’t work alone. It’s part of a powerful kinetic chain: your feet, hips, ribs, shoulders, and everything in between, all working together to create strength, stability, and balance. When one piece of that chain isn’t functioning properly, your entire system compensates. That means your “core problem” might actually start in your feet, hips, posture, or even your breath. 🌿 In This Episode You’ll Learn: ✨ What the kinetic chain actually is — and why it matters for pelvic floor and core healing. ✨ Why focusing only on your abs or “core engagement” can sometimes make things worse. ✨ How poor mobility or strength in your hips, back, or shoulders affects your pelvic floor. ✨ The crucial role of breathwork and rib cage mobility in restoring balance. ✨ How to strengthen your entire system — not just one muscle group. ✨ Why true healing requires integrating posture, strength, and nervous system regulation. 🧠 Key Takeaways: 💡 The body is an interconnected system, not separate parts. 💡 Healing one link (like the core) requires addressing the rest of the chain. 💡 Breath, posture, and mobility are just as important as strength. 💡 Whole-body restoration creates lasting results — not temporary fixes. 🌸 Quote from the Episode: “You can’t heal one link in the chain and expect the whole thing to move freely. When we restore the entire system — breath, posture, strength, and connection — that’s when the magic happens.” ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Oct 9

Fall is here, and it’s one of my favorite times to reset, slow down, and reconnect with what feels grounding and good. In this episode, I’m sharing my favorite fall things, from the foods that nourish your body to the cozy routines that support your mind and mood. You’ll learn how to support your immune system naturally, eat in rhythm with the season, and bring more intention into your movement and daily routines. Think warm soups, slow walks, breathwork, and gratitude... the simple things that make this time of year feel balanced and alive. 🧡 In This Episode, I Share: My go-to fall nutrition staples for energy, immunity, and digestion How to use warming spices and seasonal produce to support your body The importance of grounding movement and slowing down your workouts Simple mind-body rituals for stress relief and nervous-system balance My personal favorite fall activities that keep me (and my family) connected and calm (forgot to mention raking and jumping in leaves so had to mention it here... so fun!) 🌿 Key Takeaways: Fall is the season of grounding — choose warmth over restriction. Nourishment goes beyond food: it’s about how you move, breathe, and rest. Small, consistent rituals build the foundation for long-term wellness. Join the FREE Challenge to Finish the year strong and Fall Into Fitness TOGETHER Inside the Pelvic floor, Core & More App! Download link below. ✨ This season, let’s fall into fitness together — with more strength, more energy, and way less stress ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Oct 6

🍁 Fall isn’t just a season of change outside — it’s the perfect time to reset your approach to fitness and movement. But for many women, especially postpartum moms, “getting back into fitness” either feels overwhelming (all or nothing) or impossible (because of symptoms like leaking, prolapse, or pain). In this episode, I’m sharing how to fall into fitness with grace, intention, and strategies that actually work for your pelvic floor, core, and nervous system. ✨ What you’ll learn in this episode: Why fitness should feel supportive, not punishing. The most common mistakes women make when returning to workouts after pregnancy or a break. How to build strength from the inside out by starting with your pelvic floor and deep core. Why recovery is just as important as your workout. Practical, seasonal tips to weave fitness into busy mom-life (without guilt or burnout). How to create consistency that feels realistic and empowering. 🌿 Whether you’re early postpartum, years down the road, or simply navigating motherhood, this episode will give you the tools to reconnect with your body, move with confidence, and finally feel strong again — without sacrificing your energy or pushing through symptoms. ✨ This season, let’s fall into fitness together — with more strength, more energy, and way less stress ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Oct 2

Have you ever said to yourself: “I know what I should be doing… but I just can’t seem to do it”? Whether it’s exercising, eating well, or taking 10 minutes for yourself, most moms struggle with follow-through — and it’s not because you’re lazy, unmotivated, or broken. The real issue isn’t willpower. It’s your mindset and your nervous system. In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist and women’s health advocate, breaks down why so many moms get stuck in the gap between knowing and doing — and how to finally break the cycle. Because healing your body isn’t just about what you do. It’s about how supported, regulated, and empowered you feel while you’re doing it. 💡 Inside This Episode, You’ll Learn: ✅ Why knowledge alone doesn’t create action (and why you’re not the problem). ✅ How stress, overwhelm, and dysregulation keep moms stuck in survival mode. ✅ The mindset shifts that make change sustainable, not stressful. ✅ Practical tips to start small and build momentum with healing habits. ✅ How nervous system regulation is the missing piece in follow-through. 🌸 Why This Matters: You don’t need more willpower — you need more compassion and support. When you regulate your nervous system and shift your mindset, following through on changes becomes possible. Healing then feels like empowerment, not punishment. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Sep 29

When women think about pelvic floor healing, most picture core work or maybe glute bridges. But here’s the truth: your upper body strength has just as much to do with your core and pelvic floor as your abs or hips. In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, explains why your shoulders, back, and arms matter more than you realize — and how strengthening them can actually protect your pelvic floor, improve your posture, and help you manage pressure through your entire core system. Because your daily life as a mom isn’t just squats and kegels. It’s carrying babies, pushing strollers, lifting car seats, hauling groceries, and sitting for feeding sessions. And if your upper body isn’t supported, your core and pelvic floor take the hit. 💡 Inside This Episode, You’ll Learn: ✅ Why upper body strength is the missing link in most pelvic floor recovery plans. ✅ The connection between posture, breathing, and pelvic floor function. ✅ How tightness in your upper body can actually limit diaphragm + pelvic floor coordination. ✅ The best upper body exercises for pelvic floor health (rows, lat pulls, overhead presses, and more). ✅ Common mistakes women make with upper body training and how to avoid them. 🌸 Why This Matters: Healing isn’t just about the pelvic floor in isolation. It’s about restoring your whole body to work together. Strengthening your upper body helps you move, lift, and breathe with less strain, giving your pelvic floor the support it needs to truly heal and stay resilient. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → [insert link] for on-demand guided workouts that connect your upper body, core, and pelvic floor. 💎 Join RESTORE , my 12-week program, where you’ll learn how to build strength and coordination in your whole body — not just your pelvic floor — so you can return to the movement you love without pain, leaking, or pressure. 🎧 Subscribe to Pelvic Floor, Core & More so you never miss a truth-bomb episode that will change how you see your body and your healing. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Sep 25

Most women are told that leaking, prolapse, or back pain is just because their core is “weak.” Or that they need to do more kegels. But here’s the truth: the real problem usually isn’t weakness. It’s pressure mismanagement. In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, breaks down why pressure management inside your core is the missing piece no one is talking about — and why ignoring it keeps so many women stuck with symptoms like leaking, prolapse, and pain. If you’ve ever wondered why your exercises, kegels, or “getting stronger” haven’t fully fixed your issues, this episode is going to be a game-changer. 💡 Inside This Episode, You’ll Learn: ✅ What core pressure management really is — and why it matters. ✅ The “canister” model of your core (diaphragm, abdominals, pelvic floor) and how pressure moves. ✅ How unmanaged pressure leads to leaking, prolapse, diastasis recti, and even back/neck pain. ✅ The common mistakes women make (like holding your breath, sucking in, or over-bracing). ✅ Practical strategies to start improving pressure management right now. 🌸 Why This Matters: You don’t need endless kegels or a flatter stomach to heal. You need awareness of how pressure moves through your core — and how to manage it so your body can finally work with you, not against you. Once you understand pressure, you unlock freedom in movement, strength, and confidence. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Sep 22

For years, I felt a heaviness, pressure, and pain in my pelvis that no one could explain. I was told it was “just period pain,” “probably prolapse,” or even “all in my head.” But eventually, I learned the truth: it was Pelvic Venous Disorder, also known as Pelvic Congestion Syndrome. If you’ve ever felt dismissed, confused, or alone with your symptoms — this episode is for you. In today’s episode of Pelvic Floor, Core & More, I’m opening up about my personal journey with PeVD — what it’s like to live with it, what I’ve learned along the way, and how you can manage it throughout your life. Because here’s the thing: pelvic venous disorders are real, they’re common, and you are not broken. There are ways to find relief and live fully, even with this condition. 💡 In This Episode, You’ll Learn: ✅ What Pelvic Congestion Syndrome (PeVD) actually is — and why it’s often misdiagnosed. ✅ My own journey of living with PeVD: from dismissal to understanding to empowerment. ✅ Everyday strategies that help me manage symptoms (movement, breathwork, release practices, nutrition, supports). ✅ How PeVD shows up differently during pregnancy, postpartum, and beyond. ✅ The mental + emotional impact of living with chronic pelvic pain — and why naming it matters. Compression Shorts I recommend: https://supacore.com/en-us/products/patented-mary-coretech-shorts?srsltid=AfmBOoosGuyX8f00yQidRWg-5vQqF75wfYqMqWCEvLuEh4Q3ZTDHtEa1https://www.fanka.com/pages/what-makes-these-compression-leggings-the-most-effective-relief-for-common-leg-problems?utm_source=google&utm_medium=cpc&utm_campaign=22573804545&utm_content=&gad_source=1&gad_campaignid=22580107646&gbraid=0AAAAAoiQlbAN7-eNijH5qkwRIJiNMomyH&gclid=Cj0KCQjw3OjGBhDYARIsADd-uX7ZoGxao9EhAHMtH6Zz8TKxxo0LlfMJjnwMNY1VyX2RXX0UtLy3MggaAqwxEALw_wcB 🌸 Why This Matters: Pelvic Congestion Syndrome is rarely talked about, but it affects so many women. Learning to recognize the signs, advocate for yourself, and build a supportive care team can make all the difference. And when you realize you’re not alone, everything shifts — you can move from fear and frustration into hope and healing. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, PeVD, pelvic congestion

Sep 18

Do you usually skip breakfast? Or maybe grab just coffee and hope it carries you through the chaos of the morning? Here’s the truth: the way you start your day has a huge impact on your energy, hormones, nervous system, and even your pelvic floor healing. In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, explains why breakfast is so much more than just “the most important meal of the day.” It’s the foundation for blood sugar balance, nervous system regulation, and the fuel your body needs for healing, especially during pregnancy, postpartum, or when struggling with symptoms like leaking, prolapse, or pelvic pain. And the best part? You don’t need complicated recipes or hours of prep. Just a few simple tweaks can turn your mornings into a powerful healing ritual. 💡 Inside This Episode, You’ll Learn: ✅ Why skipping breakfast or relying on coffee sets you up for crashes, anxiety, and more stress. ✅ How stable blood sugar = stable energy, mood, and pelvic floor resilience. ✅ The 3 must-haves for a healing breakfast: protein, healthy fat, and fiber. ✅ Simple, real-life breakfast ideas you can prep in minutes. ✅ How nutrition connects directly to pelvic floor health and whole-body healing. 🌸 Why This Matters: Healing your pelvic floor and core isn’t just about exercises. It’s about supporting your whole body — hormones, nervous system, fascia, and energy. The food you eat first thing in the morning sets the tone for your entire day, helping you feel grounded, nourished, and strong. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, breakfast tips, breakfast for womens health

Sep 15

Think you need intense workouts, endless kegels, or hours at the gym to heal your pelvic floor and core? Nope. 💛 In fact, some of the most powerful healing practices you can do happen while you’re resting — yes, even while laying on your couch. In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, shows you how recovery, breathwork, fascia release, and gentle movement can start restoring your pelvic floor and core from the most accessible place: home, rest, and yes — the couch. Because healing isn’t about pushing harder. It’s about working smarter with your body. 💡 Inside This Episode You’ll Learn: ✅ Why couch-based recovery is one of the smartest ways to start healing postpartum. ✅ How laying down supports your nervous system — and why that matters for pelvic floor healing. ✅ 5 simple things you can do while lying on the couch: Breathwork resets Body scan/Body Check method Gentle pelvic floor release + connection Fascia release for hips, belly, thighs Micro-movements like heel slides + bridges ✅ The most common mistakes women make (and what to avoid). ✅ Why rest is not weakness — it’s the foundation for strength and confidence. 🌸 Why This Matters: Postpartum healing doesn’t require hours in the gym. It requires reconnecting with your body, breath, and core system. Starting small — even from your couch — can set the foundation for sustainable strength and symptom-free movement. You don’t need to do more. You just need to do the right things, in the right order. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Sep 11

You’ve probably heard the phrase “no pain, no gain.” But when it comes to your core and pelvic floor, that couldn’t be further from the truth. The real magic doesn’t happen during your workout — it happens during your recovery. In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist and women’s health expert, breaks down why recovery is essential for healing, strength, and sustainability — and how skipping it could be holding you back or making your symptoms worse. Whether you’re pregnant, postpartum, or years down the road, these tips will help you optimize recovery so you can finally feel strong, confident, and connected in your body again. 💡 Inside This Episode You’ll Learn: ✅ Why recovery is just as important as your workouts for pelvic floor and core healing. ✅ The most common mistakes women make with recovery — and how they lead to leaks, prolapse, or pain. ✅ Practical recovery tools: breathwork, fascia release, active recovery, nutrition, and sleep. ✅ How to know if you’re pushing too hard (symptoms as feedback, not failure). ✅ Simple recovery rituals you can start today, even as a busy mom. 🌸 Why This Matters: Recovery isn’t weakness — it’s wisdom. When you honor your body’s need for rest and restoration, you’ll make more progress, protect your pelvic floor, and feel stronger in the long run. Healing isn’t just about what you do — it’s about how you recover. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Sep 8

Have you ever felt heaviness, pressure, or bulging “down there” and wondered if it’s prolapse… or worried about making it worse? You are not alone, mama. 💛 Prolapse is common, but not normal — and most women are never told how their everyday habits can either support healing or put more strain on their pelvic floor. In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, unpacks the 10 most common daily habits that can cause prolapse or make symptoms worse. You’ll learn how to recognize these patterns, what to do instead, and how to finally stop feeling broken or fearful of movement. 💡 Inside This Episode You’ll Learn: ✅ What prolapse actually is (and how to know if you might have it). ✅ The 10 most common habits that worsen prolapse, including: Holding your breath when lifting Constantly sucking in your stomach Straining on the toilet Skipping strength training or doing only kegels Ignoring your body’s red flags ✅ What to do instead to protect and support your pelvic floor. ✅ How breathwork, fascia release, posture, and strength work all play a role in healing. ✅ When it’s time to get support from a pelvic floor PT. 🌸 Why This Matters: Prolapse doesn’t mean you’re broken. It doesn’t mean you can’t move, exercise, or enjoy life. With the right awareness and tools, you can heal, get stronger, and feel confident again. Knowledge is power — and this episode gives you the clarity you’ve been missing. ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home. - Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 - Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💎 Join RESTORE , my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Sep 4

How many times have you avoided the trampoline with your kids because you knew you’d leak… or worried about making prolapse symptoms worse? Mama, you’re not broken — you just need the right progression to get back to the movement you love. 💛 In this empowering episode of Pelvic Floor, Core & More , Dr. Desiree Cassell, pelvic floor and women’s health physical therapist, breaks down exactly why trampoline jumping feels so hard postpartum, what mistakes to avoid, and the step-by-step process to return to high-impact safely. 💡 Inside This Episode You’ll Learn: ✅ Why trampoline jumping often leads to leaking or prolapse symptoms after pregnancy. ✅ The most common mistakes women make when trying to return to impact (like jumping too soon or doing endless kegels). ✅ The step-by-step progression you can follow to build back confidence and strength — from breathwork to low-impact plyos to full jumping. ✅ The red flags to watch for (like leaking, heaviness, bulging, or doming) that signal it’s time to pause and adjust. ✅ The mindset shift that will help you reclaim freedom in your body — without fear of setbacks. 🌸 Why This Matters: You don’t have to give up on trampolines, running, or the high-impact workouts you love. With the right tools and progression, you can jump, move, and play without worrying about leaks or worsening prolapse. Your body isn’t broken. It just needs to be retrained. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Sep 1

If you’ve ever been told to “just strengthen your core” — only to keep leaking, feeling weak, or struggling with back pain — this episode is for you. 💛 The truth is, most women are given advice about their core that’s either incomplete or flat-out wrong. And when you focus on the wrong thing, you don’t just waste time… you can actually make your symptoms worse. That’s why in this episode of Pelvic Floor, Core & More, I’m breaking down the 5 most common mistakes women make about their core — and what to do instead. You’ll finally understand how your core really works, and how to start rebuilding strength, function, and confidence in your body. 💡 Inside This Episode You’ll Learn: ✅ Why your core is NOT just your abs → and what other muscles, fascia, and systems are part of the puzzle. ✅ The truth about crunches and planks → when they’re helpful, when they’re not, and what to focus on first. ✅ Why sucking in or bracing all the time is backfiring → and what to practice instead. ✅ The missing link of breath and fascia → how tension and poor pressure management block healing. ✅ Why leaking and pain don’t always mean “weakness” → and what they’re actually telling you about your body. 🌸 Why This Matters: When you understand your core as a whole system — not just “six-pack abs” — you can finally stop guessing, stop spinning your wheels, and start moving in ways that actually help. Your core isn’t broken, mama. It’s just misunderstood. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Aug 28

Have you ever felt like everything in your body is falling apart — leaking, back pain, diastasis recti, prolapse, tension everywhere — and you don’t even know where to start? 😩 You’re not alone, mama. One of the biggest reasons women stay stuck in pain and symptoms is because they try to fix everything at once… or they focus on the wrong thing first. That’s why in this episode of Pelvic Floor, Core & More, I’m walking you through The Healing Hierarchy — the exact order of steps I teach my clients (and use inside my RESTORE program) to help women go from overwhelmed and frustrated to grounded, strong, and free in their bodies again. 💡 Inside This Episode You’ll Learn: ✅ Why your nervous system is always step one (and how stress can keep you leaking, tight, and in pain even if you’re “doing all the exercises”). ✅ The simple Body Check method you can use daily to connect with your posture, breath, and tension before moving. ✅ How to rebuild function before strength — and why skipping this step keeps women stuck in cycles of injury or symptoms. ✅ When and how to safely add strength + load progression so you can get back to the workouts and activities you love. ✅ Lifestyle shifts that support long-term healing (sleep, stress, alignment, nourishment). 🌸 Why This Matters: Your healing journey doesn’t have to feel like a giant, messy puzzle. When you know the right order of priorities, it suddenly becomes clear and doable. Instead of chasing random exercises or waiting for things to get worse, you’ll know exactly what to do first, next, and later. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Aug 26

If you’ve Googled “how to heal diastasis recti postpartum” and ended up more confused than empowered — you’re not alone, momma. 💕 In this episode of Pelvic Floor, Core & More , Dr. Desiree Cassell, pelvic floor and women’s health physical therapist, breaks down what diastasis recti (DR or DRA) really is, why it happens during pregnancy and postpartum, and why healing is so much more than avoiding crunches or doing endless kegels. Here’s what you’ll learn in this episode: ✨ What diastasis recti actually is → beyond “a gap,” it’s about the health of your fascia and how your core manages pressure. ✨ Common myths & misconceptions → why advice like “never do crunches” or “just do kegels” often misses the bigger picture. ✨ What actually supports healing → breathwork, fascial release, functional strength, and system-wide integration. ✨ When to seek professional support → signs your DR may need extra attention. ✨ Why you’re not broken → DR is common, normal, and fully capable of healing with the right tools and support. Whether you’re newly postpartum or years out still struggling with core weakness, coning, doming, or pelvic floor symptoms — this episode will give you clarity, confidence, and next steps to support your healing journey. Resources & Links Mentioned in This Episode: 📲 Download the Pelvic Floor, Core & More App → [insert link] 💎 Join the RESTORE 12-Week Program for guided lessons, exercises, and coaching to heal diastasis recti, strengthen your pelvic floor, and feel at home in your body again → [insert link] 🎧 Related Episodes: Ep. 118 Why Your Core Is Not the Problem — It’s the Messenger Ep. 120 Back to You: Prioritizing Your Pelvic Floor Healing as Kids Go Back to School 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible . And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Aug 21

Are you pregnant and wondering how to best prepare your body for labor, delivery, and postpartum recovery? You’re not alone! So many moms-to-be feel anxious, overwhelmed, and unsure of what to do in these final weeks. The good news is: you can prepare — and the right strategies can make birth smoother, reduce tearing, and help you feel confident in your body. In this empowering episode of Pelvic Floor, Core & More , Dr. Desiree Cassell, Doctor of Physical Therapy and women’s health specialist, shares the top birth prep practices for any trimester that focus on your pelvic floor, nervous system, and overall body readiness. Here’s what you’ll learn inside this episode: ✅ Why the third trimester is the most important time to prepare for labor. ✅ The 4 pillars of smart birth prep: breathwork & nervous system regulation, pelvic floor relaxation, functional strength, and mindset/advocacy. ✅ Practical exercises like supported squats, perineal massage, and breathwork that you can start today. ✅ Common mistakes moms make in the third trimester (like overdoing kegels or avoiding movement entirely) — and what to do instead. ✅ A simple daily birth prep routine you can follow in just 10–20 minutes a day. Whether you’re preparing for a vaginal birth, a VBAC, or simply want to feel calmer and more empowered heading into labor, these tips will give you clarity, confidence, and a toolkit for the big day. 💡 This episode is perfect if you’re searching for: Third trimester birth prep tips How to prepare your body for labor and delivery Pelvic floor exercises for pregnancy Safe third trimester workouts Perineal massage and pelvic floor relaxation Nervous system regulation for labor Pregnancy affirmations and mindset practices ✨ Next Steps for You: 📲 Download the Pelvic Floor, Core & More app for prenatal-safe workouts and guided routines. 💎 Keep my RESTORE Program in mind for postpartum recovery — because how you prepare now shapes your healing later. 🎧 Subscribe to the podcast so you never miss more evidence-based, supportive episodes on pregnancy, postpartum, and women’s health. 🌸 Remember: you don’t have to just “wait and hope” for birth to go well. You can actively prepare your body, core, and mind for a more empowered experience. 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Aug 19

Are you pregnant and wondering if your favorite workouts are still safe? Or maybe you’ve heard conflicting advice about what you can and can’t do during pregnancy — and it’s left you feeling confused, cautious, or even scared to move at all. The truth is: you don’t have to stop exercising during pregnancy — you just need to make smart modifications. 💪✨ In this episode of Pelvic Floor, Core & More , I’m breaking down the best pregnancy exercise modifications that keep you strong, support your pelvic floor, and prepare your body for both birth and postpartum recovery. Here’s what you’ll learn inside this episode: ✅ Why modifications are not about doing less — they’re about protecting your core, pelvic floor, and joints during this season of change. ✅ The Top 5 Exercise Modifications for Pregnancy including breathwork swaps, core and plank variations, safe squat + lunge setups, adjusting for impact, and when to stop lying flat on your back. ✅ How to recognize your body’s red flags (coning/doming, leaking, heaviness, or pain) and adapt in real time. ✅ Why listening to your body’s boundaries during pregnancy is the ultimate form of empowerment — not weakness. ✅ How these pregnancy-safe exercises set you up for a smoother postpartum recovery. Whether you’re in your first trimester or third trimester, these safe pregnancy workout tips will give you confidence and clarity. You’ll walk away knowing how to modify without fear, so you can stay active, protect your core and pelvic floor, and feel strong in your changing body. 💡 This episode is for you if you’re searching for: Pregnancy exercise modifications Safe workouts during pregnancy Prenatal core exercises How to exercise with pelvic floor support while pregnant Tips to avoid diastasis recti, prolapse, or leaking during pregnancy workouts ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App for guided prenatal and postpartum workouts. 💎 Join RESTORE, my 12-week signature program to heal your pelvic floor and core postpartum. 🎧 Don’t forget to subscribe to the podcast so you never miss an empowering, evidence-based episode on women’s health. 🌸 You don’t have to sit pregnancy out — you just have to move smarter. Let’s get you strong, confident, and ready for motherhood. 🎧 Listen now and discover how to keep moving in a way that supports your body, your baby, and your birth goals. 📲 Want guided, prenatal-safe workouts + pelvic floor education? Join my RESTORE program inside the Pelvic Floor, Core & More app — your home for holistic, trimester-friendly movement, breathwork, and education. Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Aug 14

Are you pregnant and feeling unsure about how to exercise safely without putting yourself — or your baby — at risk? Maybe you’ve heard conflicting advice like “just keep doing what you were doing” or “only walk and stretch” and now you’re stuck wondering what’s actually safe. In this episode of Pelvic Floor, Core & More , I’m breaking down everything you need to know about prenatal fitness so you can move with confidence, stay strong throughout pregnancy, and prepare your body for a smoother birth and postpartum recovery. We’ll cover: ✅ The truth about exercising while pregnant — and which myths you can ignore for good ✅ How your core and pelvic floor change during pregnancy (and why that matters for every workout you do) ✅ Safe, essential movements for strength, mobility, and pelvic floor health in each trimester ✅ Red flags to watch for so you can modify your workouts before small issues become big problems ✅ How to use exercise to prep for labor, delivery, and recovery — so you can start postpartum from a place of strength Whether you’re in your first trimester or counting down the weeks to delivery, this episode will give you the tools to feel confident, capable, and connected to your changing body. 💛 You’ll Learn: Why adaptation — not elimination — is the key to safe prenatal workouts How breathwork supports both pelvic floor health and core stability during pregnancy The top movements I recommend for strong hips, a balanced core, and less pain during pregnancy Why pelvic floor relaxation is just as important as strengthening for birth prep 🎧 Listen now and discover how to keep moving in a way that supports your body, your baby, and your birth goals. 📲 Want guided, prenatal-safe workouts + pelvic floor education? Join my RESTORE program inside the Pelvic Floor, Core & More app — your home for holistic, trimester-friendly movement, breathwork, and education. Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body” Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Aug 11

It’s officially back-to-school season — and if your calendar is already filling up with snacks, soccer, drop-offs and appointments… this episode is your reminder: ✨ You still get to be a priority. ✨ Your healing doesn’t have to wait. ✨ You’re allowed to take up space on your own calendar. In this episode, Dr. Desiree shares a soul-nourishing (but practical) roadmap for creating nervous-system-safe structure this fall — and why getting “organized” doesn’t just help your time, it helps your core + pelvic floor heal more effectively. You’ll walk away with easy, low-effort ways to weave regulation, rest, and reconnection into your daily routines — even if life is hectic. Inside this episode: Why fall routines often reactivate symptoms for moms The deep link between scheduling stress and pelvic floor pain or leaking How dysregulation leads to setbacks in your healing journey Why your nervous system needs structure to feel safe enough to release Quick micro-routines to support your body while staying productive A heartfelt reminder that prioritizing your health is not selfish — it’s strategic This is for you if: You’re navigating postpartum recovery or stress while juggling kids' schedules You feel like you’re falling to the bottom of your own priority list You want to support your healing without adding more to your to-do list You’re ready to feel strong, present, and regulated again this season 🎁 Bonus: This episode pairs beautifully with the Regulate to Rebuild bonus inside RESTORE — open your app and start now. Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body” Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms

Aug 7

If you’ve been feeling tense, tight, or just… disconnected from your body — this episode is your invitation to literally come back down to Earth 🌍 Dr. Desiree dives into the beautiful science + somatic wisdom of grounding — the practice of reconnecting to the Earth through skin contact (like walking barefoot or laying in the grass). You’ll learn how this simple, free tool can completely shift your nervous system, reduce symptoms like pelvic floor tightness or pain, and help you feel more at home in your body again. Whether you're postpartum, in a season of stress, or struggling to reconnect with your core... grounding might be the missing piece in your healing. ✨ Inside this episode: What grounding actually is — and why it’s so powerful How grounding impacts your nervous system and stress hormones The surprising connection between grounding + pelvic floor healing Why your core might not be activating — and how to gently reset it 4 ways to start grounding today (even if you live in the city!) This is for you if: You feel like your body is stuck in tension or holding You’re leaking, experiencing prolapse or pain, or not feeling “connected” You’ve been doing the exercises but not seeing results You want to support your pelvic floor without over-efforting 🎁 Bonus: This episode pairs beautifully with the Regulate to Rebuild Bonus module inside RESTORE — available now in your app! Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body” Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Research Articles mentioned: Chevalier et al. 2012; Oschman et al. 2015; Ghaly & Teplitz 2004; Sinatra et al. 2013 Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms

Aug 4

Doing “all the right things” but still feel off in your body? This episode dives into the missing links. You’ll learn why symptoms persist even after movement — and what deeper healing layers might be calling for your attention. Bodywork like Fascial mobilization and other manual/soft tissues strategies are many times thought of as a luxury and not a necessity for healing. Which may be causing alot of your symptoms! What You’ll Learn: The difference between movement for performance and movement for healing Why fascia, breath, and emotional release are key to progress What happens when we force healing vs invite it How to stop pushing and start partnering with your body Real examples of embodied healing breakthroughs Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body” Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, fascia, manual therapy

Jul 31

Feeling lazy? Or like you don't ever have enough energy? If you’ve ever thought, “I know what to do… I just can’t get myself to do it,” this episode is for you. Let’s break the myth of “laziness” and explore how dysregulation — not a lack of willpower — keeps your body stuck. You’ll walk away feeling validated, seen, and supported with tools to gently shift out of survival mode. What You’ll Learn: How trauma, overwhelm, and anxiety inside motherhood affect nervous system regulation The sneaky ways dysregulation can show up in healing + workouts Why motivation is a side effect of safety How to create gentle rituals for consistency Breath, movement, and awareness tools to reconnect Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body” Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, nervous system regulation, downtraining

Jul 28

If you’re leaking, doming, or feeling disconnected — your body isn’t broken. She’s trying to tell you something. This episode is a permission slip to stop blaming your core and start listening instead. We’ll explore the real reasons symptoms show up — and what it means when they do. What You’ll Learn: What your pelvic floor and core symptoms (like incontinence/leaking, pelvic pain, pain with intercourse, prolapse, hip/back pain) are really trying to say Why “just strengthen it” is incomplete (and often harmful) advice The role of breath, posture, nervous system, and pressure regulation How to shift from frustration to compassion for your body The first steps to functional, aligned, embodied core healing Mentions + Support: 💖 Join RESTORE — 12 weeks to rebuild your system from the inside out 📲 Pelvic Floor, Core & More App — Daily tools + breathwork + movement 💬 DM “RESTORE” to ask questions or find out if it’s a fit Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body” Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery

Jul 25

In this episode of Pelvic Floor, Core & More , we’re diving into what most postpartum plans miss completely: how to actually support your healing in the first 6 weeks after birth. This isn’t about “getting your body back” — it’s about coming back into your body. So if you’ve ever wondered: 💭 “What can I actually do to help myself heal right now?” 💭 “Do I just wait until my 6-week checkup?” 💭 “Why do I still feel disconnected, heavy, or unstable?” — this episode is your gentle, practical guide. You’ll Learn: 🌀 Why the first 6 weeks really matter for long-term pelvic floor & core health 🌀 What exercises not to do that might set you back (hint: skip the kegels) 🌀 Breath, fascia, and nervous system practices you can start right now 🌀 How to reconnect with your body in small, powerful ways 🌀 What to watch for: signs of healing vs symptoms that need support Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “3 P's & ABC's: The Body Boundaries Checklist" Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery

Jul 21

In this episode of Pelvic Floor, Core & More , we’re diving into what most postpartum plans miss completely: how to actually support your healing in the first 6 weeks after birth. (Even with some exercises… yes you don’t have to wait 6 weeks to move your body.) These exercises are gentle and intentional This isn’t about “getting your body back” — it’s about coming back into your body. So if you’ve ever wondered: 💭 “What can I actually do to help myself heal right now?” 💭 “Do I just wait until my 6-week checkup?” 💭 “Why do I still feel disconnected, heavy, or unstable?” — this episode is your gentle, practical guide. You’ll Learn: 🌀 Why the first 6 weeks really matter for long-term pelvic floor & core health 🌀 What not to do that might set you back (hint: skip the kegels) 🌀 Breath, fascia, and nervous system practices you can start right now 🌀 How to reconnect with your body in small, powerful ways 🌀 What to watch for: signs of healing vs symptoms that need support Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body” Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery

Jul 18

In this episode of Pelvic Floor, Core & More , we’re talking about something that doesn’t get enough space in healing conversations: ✨ What it really means to choose yourself — in the middle of the mess. Motherhood, healing, and life can feel like a swirl of demands. And in that chaos, so many women lose the one thing that keeps them grounded — their own voice, needs, and nervous system. If you’ve ever felt like there’s no space for you… this is the episode that gives you space back. You’ll Learn: 🌿 What “choosing yourself” really means beyond bubble baths and checklists 🌿 How to know if you’re stuck in self-abandonment or override 🌿 Simple nervous system tools to reconnect with your body daily 🌿 How to build small rituals of self-honoring, even when everything feels loud 🌿 Why healing doesn’t require perfect stillness — just presence Healing isn’t about waiting for a quiet moment — it’s about learning to choose yourself even in the mess. This episode is your reminder that you don’t need a perfect schedule, the right mindset, or to feel “ready” to begin healing. You just need to say yes — to you. Inside this vulnerable, fire-filled episode, I share: Why so many women delay healing — and how it shows up in the body The subtle ways you’re already choosing everyone else over your own well-being How to build self-trust again, one breath at a time A few small ways to claim your healing today (Body Check, breathwork, guided app tools) What happens when you stop waiting and start restoring Keywords: nervous system healing, choosing yourself, self-trust, pelvic floor support, healing while busy, RESTORE program, somatic healing, embodiment Resources Mentioned: 💖 RESTORE — My 12-week healing program for your core, pelvic floor, and nervous system 📲 Pelvic Floor, Core & More App — Breathwork, movement, and nervous system support in your pocket 🎙️ Listen to: " What to Do When You Feel Disconnected From Your Body " – a perfect companion episode to this one Let’s Stay Connected: 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum rehab, postpartum exercises

Jul 16

In today’s episode of Pelvic Floor, Core & More , we’re diving into the sneaky, normalized postpartum patterns that silently sabotage healing — and no, I’m not talking about exercise. From holding your breath while lifting the car seat to collapsing into your core while feeding your baby, these everyday habits are creating pressure, disconnection, and pain in your pelvic floor and core system. We’ll unpack: What’s really causing your symptoms to linger (even when you’re trying to heal) How breath, posture, and nervous system regulation play a bigger role than crunches ever could Small, doable shifts that make a huge impact in your daily healing And if you’ve been told “this is just how it is after baby,” this is your permission slip to say no more. You’ll learn: ✨ The 5 most common habits that stall postpartum healing ✨ How to stop unintentionally making your symptoms worse ✨ What your body is trying to tell you — and how to listen gently ✨ Real-life tools for breathing, softening, and creating safety in your core Resources Mentioned: 🌀 Download the Pelvic Floor, Core & More app 💖 Join RESTORE for your 12-week guided healing ✨ Explore The Empowered Core for 6 months of deep support Let’s Stay Connected: 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 📲 Stay in the loop: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! Keywords: postpartum, core rehab, birth, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing

Jul 10

Summary: Let’s talk about that quiet ache you can’t put into words — the one where you feel off , shut down, or numb. That feeling of being disconnected from your body? It’s more common than you think… and it's 100% healable. In this episode, I walk you through how disconnection happens — and how to begin the sacred work of reconnection. This isn’t about perfect movement or pushing through. It’s about breath, awareness, softness, and choosing yourself again. What You’ll Learn: How trauma, stress, and life can disconnect us from our bodies What disconnection can look and feel like (and why it’s not your fault) Why the nervous system is the key to restoring connection Tools to start reconnecting gently: the Body Check, mirror work, breath in child’s pose How RESTORE + Empowered Core guide you back home to your body Keywords: body disconnection, somatic healing, breathwork, pelvic floor healing, postpartum trauma, body awareness, nervous system safety Resources Mentioned: 🌀 Download the Pelvic Floor, Core & More app 💖 Join RESTORE for your 12-week guided healing ✨ Explore The Empowered Core for 6 months of deep support Let’s Stay Connected: 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 📲 Stay in the loop: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing

Jul 8

Summary: Let’s talk about the part of your body that’s holding more than just your organs — your core is your emotional center , your nervous system translator, and your power source. But is yours actually supporting you… or silently sabotaging your healing? In this episode, I break down: The difference between a braced, reactive core and a functional, responsive one Why gripping, leaking, pressure, or pain are signs your core is protecting , not failing The role of breath, boundaries, and softness in true core rehab How to know if your system is compensating — and what to do about it The pathway inside RESTORE to rewire your body for safety + strength Resources Mentioned: 🌀 Download the Pelvic Floor, Core & More app 💖 Join RESTORE for your 12-week guided healing ✨ Explore The Empowered Core for 6 months of deep support Previous Episodes: “Pelvic Floor 101”- https://podcasts.apple.com/us/podcast/pelvic-floor-core-more-with-the-balanced/id1682290727?i=1000682400561 “Is Your Core Engaging When and How It Should”- https://podcasts.apple.com/us/podcast/pelvic-floor-core-more-with-the-balanced/id1682290727?i=1000615671532 Let’s Stay Connected: 💬 Go Follow: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! Keywords: core healing, pelvic floor, nervous system regulation, somatic strength, breathwork, prolapse, leaking, postpartum recovery, functional core, RESTORE program, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic heal

Jul 3

Your body talks. The question is — do you know how to listen? In this episode, I teach you the #1 practice I give every client: the Body Check — a quick daily scan to reconnect with your posture, breath, and tension patterns so you can begin healing from the inside out. This isn’t a fix — it’s a foundation . Learn how to use your own awareness to unwind leaking, pain, and disconnection, and why softening is just as powerful as strengthening. What You’ll Learn: How to do the 3-part Body Check and why it matters How posture, breath and tension influence leaking and pelvic pain Why this tool is more effective than most “core exercises” How to use your awareness to start feeling safe again Where to go next for full-body healing inside my app or programs Resources Mentioned: 🌀 Download the Pelvic Floor, Core & More app 💖 Join RESTORE for your 12-week guided healing ✨ Explore The Empowered Core for 6 months of deep support Let’s Stay Connected: 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 📲 Stay in the loop: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing

Jul 1

Let’s talk about something too many women suffer with silently: pain during intimacy. In this episode, I unpack the real connection between your pelvic floor, nervous system, and emotional safety — and why healing your core goes way beyond muscles and kegels. Whether you're experiencing discomfort with sex, numbness, or disconnection from your body — this is your invitation to reclaim pleasure through awareness, breath, and full-body healing. You are not broken. You are ready to reconnect. What You’ll Learn: The top 3 reasons intimacy feels painful or shut down (and it’s not your fault) How the nervous system + core tension play a bigger role than you think Why releasing shame is the first step to healing pelvic floor pain Simple awareness cues to start feeling safe and connected again How to go deeper with me inside RESTORE or The Empowered Core Resources Mentioned: 🌀 Download the Pelvic Floor, Core & More app 💖 Join RESTORE for your 12-week guided healing ✨ Explore The Empowered Core for 6 months of deep support Let’s Stay Connected: 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 📲 Stay in the loop: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🌟 Be a Founding Member The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more & apply: https://balancedmomtality.com/restore 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!

Jun 26

You’ve done the work to reconnect with your pelvic floor and core… but now you're ready for something more. Or maybe you have started over and over again and want more support and holistic tools to make sure this time it actually is a lifestyle change and not just a "phase". You are going to want to pay attention. In this episode, Dr. Des introduces The Empowered Core , a 6-month group coaching experience for women who want to expand their strength beyond the physical and step into emotional regulation, embodiment, and true soul-aligned resilience. If you’ve moved through RESTORE or are simply craving deeper support — community, coaching, journaling prompts, voice drops, and integration — this episode is for you. Dr. Des shares the vision behind this next-level support container designed for postpartum moms, high-achievers, and anyone seeking long-term wholeness. 🌟 Be a Founding Member and SAVE %50! The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign. 🌿 Learn more: https://balancedmomtality.com/restore Or Apply Now: https://zk54zbgub54.typeform.com/to/bkF2AUKm 🌟 Inside The Empowered Core , you’ll get: ✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root. Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable. 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email PTDes@balancedmomtality.com 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review!

Jun 24

Are you a mom who's navigating the shifts of postpartum recovery, or someone preparing your body during pregnancy for what’s ahead? Whether you’ve been cleared at 6 weeks or are years past delivery, feeling disconnected from your core, leaking when sneezing, or struggling with pelvic pain isn’t something you have to “just live with.” In this episode, Dr. Des shares why pelvic floor healing must go beyond kegels and quick fixes — and how your breath, posture, and nervous system hold the key to reclaiming your strength and confidence. She introduces RESTORE, her 12-week signature program inside the Pelvic Floor, Core & More app, created to help women rebuild their core and reconnect with their bodies from the inside out. If you’ve been craving structure, support, and expert guidance that actually makes sense for your season of life — this episode is your first step home. She also walks you through a mini breathwork session so that you can start to reconnect today! 🔥 Inside this episode: Why “you’re cleared” doesn’t mean healed Common symptoms like leaking, prolapse, and diastasis recti The role of breathwork and nervous system safety in recovery What RESTORE offers for pregnant, postpartum, or active moms How to start healing your core without fear or pressure Guided Breathwork mini session w/ Dr. Des 💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective ! This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with higher level support with group coaching calls, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation! 📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 📲 Download PCM App Google Play: https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share 💻 More info about RESTORE & The Empowered Core : https://balancedmomtality.com/restore 💖 Want Personalized Support? Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 📲 Stay in the loop: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com ✨ Enjoyed the episode? Please subscribe, share with a fellow mom, and leave a review. Your words help more women access this kind of pelvic floor healing and empowerment.

Jun 19

Hey Girl! You know those moments that just make life feel so full circle? Well, that's what this episode felt like when I was interviewing my special guest for the show this week! Almost 8 yrs ago, I was just like you, searching instagram and social media for “Pelvic floor Exercises”, “Pelvic Floor Physical Therapy”, “Pregnancy Safe Exercises”, “Prenatal Pelvic Floor” and more! Coming Fresh out of Grad school, pregnant with my second baby and now aware that Pelvic Floor PT exists and that guess what… I didn’t need to pee my pants the last 6 years?! So I was motivated to keep my leaking from getting worse during the pregnancy and starting diving more into Pelvic Floor Health. At the time, I knew the “What” and some of the “Why” leaking and other pelvic issues occurred and that they were not normal, but I had yet to learn the “How” to fix it. So after searching for reliable sources on social media (yes they exist but you have to do your research), I found the one and only Vaginal Whisperer, Dr. Sara Reardon. Wearing a Vulva costume and talking about taboo topics like poop and sex, she caught my attention immediately. I started doing some of the exercises she talked about on her page and started to really see a difference and ultimately healed all of my incontinence! She was and is, a trailblazer for Pelvic health and Women’s Health in general as she continues to educate, empower and support women all over the world while breaking down cultural barriers. With that being said, I am so thrilled to have Dr. Sara Reardon on the show this week to dive more into her story and how she continues to elevate the standard of care for women in the US and inspire clinicians (like me) to do the same! Dr. Sara Reardon is a board-certified pelvic floor physical therapist with over 18 years of experience helping individuals prevent and overcome pelvic floor issues including, urinary leakage, painful sex, prolapse and discomfort during pregnancy, postpartum and menopause. Sara has been featured in Time, Yahoo, Harper’s Bazaar, Romper, InStyle, Today, and numerous other podcasts, publications, and professional conferences about her advocacy and educational work as a pelvic floor therapist. She is also a TED presenter on Rethinking Postpartum Care. Sara is the Founder of The V-Hive, an online, on-demand pelvic floor fitness platform for pregnancy, postpartum, menopause, painful sex and pelvic floor strengthening. Sara lives in New Orleans with her husband and two sons. FLOORED: A Complete Guide to Women’s Pelvic Floor Health at Every Age and Stage is her first book. To connect with Sara or order her book Floored, see links at bottom of show notes. If you want more support from me, reach out for 1:1 or group coaching, join my FREE and Private support group below and DOWNLOAD my new APP Pelvic Floor, Core & More that has my on demand 12 wk program, tracking features, pelvic floor 101 masterclass and more! RESTORE is my first 12 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! ~XO Dr Des Make Sure to reach out to> PTDes@balancedmomtality.com 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 To Connect with Sarah website: https://thevagwhisperer.com/ Instagram https://www.instagram.com/the.vagina.whisperer/ Facebook https://www.facebook.com/thevagwhisperer/ Youtube https://www.youtube.com/channel/UC2MllrS6zD974pxBFbVUHdA Linkedin https://www.linkedin.com/in/sara-reardon-pt-dpt-wcs-4a6b1025 TikTok https://www.tiktok.com/@thevagwhisperer Order Floored TODAY! https://www.harpercollins.com/products/floored-sara-reardon?variant=43118704427042

Jun 5

Hey Momma! Is this your first baby? Or maybe it has been a while since your last pregnancy and you are trying to prepare yourself for the journey ahead. Either way, this episode is going to let you in on (many but not all) the things that can happen during pregnancy, delivery and postpartum, so that you can be more prepared than the rest of us! I polled over a hundred women to see what they wish they knew and now I’m giving you all the goodies! Books like What to Expect When You Are Expecting, can be very helpful but many times we don’t really think all those “crazy or scary” things can actually happen to us. Or maybe you had no idea it could happen at all! Informing yourself beforehand can help you better prepare for the unexpected.. Because believe me there will be lots of that! But also help you realize you are not alone! So many moms suffer being told “its normal”, “ you are cleared”, “It will go away after baby comes out” only to find in reality, that is not always the case and we could have done something about it! Thats why in this week’s episode we are talking about all those things we wish we knew… and I am sure that there are many I have not included and will probably do a part II, but for now I hope this episode helps inform and support you throughout your prenatal, birth and postpartum journey! If you want more support, reach out for coaching, join my FREE and Private support group below and DOWNLOAD my new APP Pelvic Floor, Core & More that has my on demand 12 wk program, tracking features, pelvic floor 101 masterclass and more! RESTORE is my first 12 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! And thank YOU for helping me make it to 100 episodes of the podcast for the last TWO YEARS!! Can’t wait to see what we do in the next 2! ~XO Dr Des Make Sure to reach out to> PTDes@balancedmomtality.com 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

May 28

Hey Girl! Have you struggled with chronic pain? Do you feel like your body is extra sensitive? Maybe your pain is moving around and you don’t know what is going on? Or maybe you have already been diagnosed with fibromyalgia and you don’t know what that means for you and managing your pain and your function. Either way, you are not alone. Fibromyalgia is very misunderstood and can be a frustrating diagnosis to get because you are not often given many tools or resources to manage this condition. So I am so excited for you to learn from Tami Stackelhouse on the show today, who is going to help educate and empower those of you dealing with Fibromyalgia so you can not only survive, but thrive! Chronic pain conditions like Fibromyalgia can take over your life and make you feel like a victim, but Tami dives into how you can take control back and feel good! Tami Stackelhouse is an award-winning author, founder of the International Fibromyalgia Coaching Institute, and executive producer of the fibromyalgia documentary, INVISIBLE. Tami teaches fibromyalgia patients how to take back control of their lives and health using her signature Fibromyalgia Wellness Framework℠ — so they can break free from the prison their bodies have become and begin living lives they love. As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! ~XO Dr Des To Connect with Tami: Fibromyalgia Podcast® online at FibromyalgiaPodcast.com Instagram: @fibrocoach Make Sure to reach out to> PTDes@balancedmomtality.com 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/ Check out RESTORE, my first 12 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app 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

Apr 30

Hey Friend! Do you struggle with TMJ or jaw pain? Maybe tension headaches or migraines from grinding your teeth? Or have you been told you grind at night and need to wear a mouth guard? If you have any of these TMJ dysfunction symptoms or any pelvic floor dysfunction symptoms like overactive bladder, pelvic pain, pain with intercourse, urinary urgency and more, then you will want to pay attention to this week’s episode! I have mentioned many times throughout this show that the whole body is connected and I have even mentioned the connection between the TMJ and pelvic floor. However, this is a connection that is way more intimate and common than people may think. So inside this episode I am diving much deeper into how the pelvic floor and TMJ or jaw joint are connected and how they influence each other. From understanding, anatomy, tension, posture and even tongue posture, we can start to connect and heal our body as a whole. This is a connection I dive into inside RESTORE so check out the details for that below if you are interested! RESTORE is my first 12 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! And thank YOU for helping me make it to 100 episodes of the podcast for the last TWO YEARS!! Can’t wait to see what we do in the next 2! ~XO Dr Des Make Sure to reach out to> PTDes@balancedmomtality.com 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

Apr 17

Hey Love! Are you a busy mom who is sick of letting the bathroom control your life but can't quite find the time to heal or do the work you know is necessary to stop leaking, heaviness or pain? I know the struggle! As a busy mom of 3 myself, it has taken me years of deep inner and outer work to create a sustainable lifestyle that feels doable and not overwhelming. After having coached hundreds of women on how to prioritize themselves and create a plan that works for them and their life, I have heard one main excuse over and over (I was guilty of this too at one point). They don’t have enough time… I get it. It feels that way. But I promise we can find the time, even if it's sneaking in things during activities you are already doing! Anything is better than nothing. Inside this week’s episode I am giving you 10 ways you can squeeze in pelvic floor and core exercises on days when you can’t make time for yourself. This list will be a starting point to get you thinking about other ways you can start incorporating these concepts in your daily activities. Feel free to also reach out if you are stuck wondering how to put this into practice in your life or if you are ready to take the jump and commit to a lifestyle change and want a more structured plan and not just micro workouts! I am also taking this time to celebrate 2 yrs of the podcast and share my gratitude by GIVING A WAY A FREE SPOT INSIDE MY 12 WEEK PROGRAM Pelvic Floor, Core & More: Restore! Make sure to listen to the whole episode to learn how you can be entered to win a free spot (>$1500 value)! RESTORE is my first 12 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! And thank YOU for helping me make it to 100 episodes of the podcast for the last TWO YEARS!! Can’t wait to see what we do in the next 2! ~XO Dr Des Make Sure to reach out to> PTDes@balancedmomtality.com 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

Apr 4

Hey Friend! It is the 100th episode of Pelvic Floor, Core & More with The Balanced Momtality aka me, Dr. Des and also the TWO YEAR Anniversary of this show! I cannot believe it has already been this long and we are still here, impacting, educating, inspiring and growing together! I am so proud of what we have accomplished in the last two years and for the fact that I have been able to show up for this project consistently for the last two years! How is that possible with ADHD and as someone who is so scattered and has a hard time being consistent with even showering when I need to? Well it's because I love this platform because it is more in alignment with how my energy likes to move, which makes it much easier to keep showing up for you guys here and hearing from you all has helped motivate me to keep going. I'm so grateful to you for listening, sharing, and being a part of my tribe these last two years so I am going to celebrate by doing a big GIVEAWAY this month for my new 12 week RESTORE Program inside my new APP Pelvic Floor, Core & More! Inside this week’s episode I give you guys the down and dirty of my life and my podcasting journey and how I have been balancing all the things. I am also taking this time to celebrate our wins and share my gratitude by GIVING A WAY A FREE SPOT INSIDE MY MY WEEK PROGRAM Pelvic Floor, Sore & More: Restore! Make sure to listen to the whole episode to learn how you can be entered to win a free spot (>$1000 value)! RESTORE is my first 12 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! And thank YOU for helping me make it to 100 episodes of the podcast for the last TWO YEARS!! Can’t wait to see what we do in the next 2! ~XO Dr Des Make Sure to reach out to> PTDes@balancedmomtality.com 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

Mar 27

Hey Love, Are you frustrated because you are sick of living with leaking, pressure or pain but you just can’t seem to show up for yourself to do the work? Maybe you were doing good but then you got sick or kids disrupted your sleep so you are exhausted? Or you are pregnant and fighting nausea and fatigue or postpartum and you are overwhelmed and can’t seem to find the time for you? Maybe it’s day 1 of your cycle and you are cramping and don’t want to leave the couch. Either way, it can feel hopeless like you can’t get ahead of your pain or fitness goals when you are fighting fatigue. I just want to encourage you by letting you know how important that rest is, but also know that there are so many things you can do that are low energy but will make such a difference! Inside this week’s episode I dive more into breathwork, stretches and exercises that you can do when you are feeling low energy but that will make such a difference, making sure you are still moving forward and getting on top of muscle and joint tightness and imbalances before they cause pain, leaking or dysfunction. These are strategies that I talk about inside my online virtual program, Restore, which is hosted on my FREE App Pelvic Floor, Core & MORE! RESTORE is my first 12 wk online signature program hosted inside my new platform that will be an APP soon Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! ~XO Dr Des Make Sure to reach out to> PTDes@balancedmomtality.com 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

Mar 17

Hey Friend! It is not only my birthday week, but also @Podcasthon week where over 1,000 podcasters are donating an episode to charity. So this week I am having a very special guest on the show to talk about a foundation that is very important to me. Sally Fellers is the founder of the David Fellers Healing Art Foundation, and also my grandmother. She started the foundation after the death of my uncle David Fellers, who spent his life trapped in his disabled body, yet radiated love and happiness. The foundation helps bring medical and lifesaving support to those less fortunate, mainly in Nicaragua and Guatemala. Medical equipment like wheelchairs, walkers, medications and even mattresses and ramp installations are among the types of support that my grandma and her foundation have been able to provide. But that doesn’t happen without the help of donations from generous people like you of course. So please, for my birthday go listen to this interview to learn more from my grandma about how giving to others will bring you more abundance than you can ever imagine. If you feel pulled to donate to the David Fellers Healing Art Foundation or want to learn more please do so at the website below: CLICK LINK TO DONATE BELOW %100 PERCENT PROCEEDS GO TO CHANGE A LIFE!! https://www.healingartfoundation.com/ I hope this inspires you to go make someones day better and give a little more than you take! ~Xo Dr. Des Find Sally on Facebook https://www.facebook.com/Sally.Fellers/ ANNOUNCEMENT—-------- NEW APP PELVIC FLOOR, CORE & MORE DOWNLOAD NOW--------------------- RESTORE is my first 12 wk online signature program hosted inside my new platform that is hosted on my new APP Pelvic Floor, Core & More! Inside that program I walk you through the basics of healing, restoring your breathing, posture, core function and overall strength and return to impact and intensity. All with the guidance of me, a Pelvic Floor PT, in your pocket making sure that you are getting individualized support and feedback through the program during our weekly group coaching calls! This option is great for those that can't afford a one-on-one session for $200-$240, those that don’t have access to a pelvic floor PT in person or those that want to have a structured organized program with support as they are phasing out of acute therapy treatments and working more independently. 👉 APPLY for RESTORE https://zk54zbgub54.typeform.com/to/bkF2AUKm Or Learn more about it here: https://balancedmomtality.com/the-app As always, if you are pregnant, postpartum or just experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain and you want a totally individualized approach, then let's get you booked for a virtual one-on-one coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> PTDes@balancedmomtality.com 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

Mar 13

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

Feb 28

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

Feb 20

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

Feb 11

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

Jan 27

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

Jan 20

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

Jan 14

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

Jan 7

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

Jan 2

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

Dec 30, 2024

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Dec 26, 2024

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> PTDes@balancedmomtality.com 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

Dec 23, 2024

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

Dec 20, 2024

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

Dec 12, 2024

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

Dec 2, 2024

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

Nov 22, 2024

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

Nov 6, 2024

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

Nov 1, 2024

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

Oct 24, 2024

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

Oct 18, 2024

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

Oct 9, 2024

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

Oct 4, 2024

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

Sep 26, 2024

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

Sep 17, 2024

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

Sep 5, 2024

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

Aug 29, 2024

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

Aug 22, 2024

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

Aug 15, 2024

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

Aug 8, 2024

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

Jul 30, 2024

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

Jul 17, 2024

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

Jul 10, 2024

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

Jul 5, 2024

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

Jun 28, 2024

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

Jun 20, 2024

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

Jun 14, 2024

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

Jun 7, 2024

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

May 30, 2024

Hey Girl! As a busy mom, I am always taking advantage of easy yoga poses to do my breathwork in, even if it’s at the end of the day in bed. Yoga has many benefits, but when we bring the intention deeper and become mindful of the breath, it can be a game changer! If you have been a regular listener you probably already know that breath-work is one of my favorite things to do for anyone and everyone that struggles with pelvic floor or back or hip issues. Whether you are pregnant, postpartum or just dealing with pain and want to optimize your breathing and get out of pain, these exercises and tips inside this week’s episode are for you! There are many benefits to yoga and breath-work in general but I wanted to break down the mindset and intention that needs to be present while practicing these common yoga poses. As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! Make Sure to reach out to> PTDes@balancedmomtality.com 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

May 24, 2024

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

May 17, 2024

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

May 10, 2024

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

May 3, 2024

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

Apr 26, 2024

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

Apr 17, 2024

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

Apr 12, 2024

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

Apr 5, 2024

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

Mar 29, 2024

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

Mar 21, 2024

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

Mar 13, 2024

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

Mar 8, 2024

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

Feb 28, 2024

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> PTDes@balancedmomtality.com 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

Feb 22, 2024

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> PTDes@balancedmomtality.com 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/

Feb 15, 2024

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> PTDes@balancedmomtality.com 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!

Feb 7, 2024

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> PTDes@balancedmomtality.com 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

Feb 2, 2024

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> PTDes@balancedmomtality.com 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

Jan 24, 2024

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> PTDes@balancedmomtality.com 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

Jan 17, 2024

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> PTDes@balancedmomtality.com 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

Jan 11, 2024

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> PTDes@balancedmomtality.com 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

Jan 4, 2024

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> PTDes@balancedmomtality.com 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

Dec 28, 2023

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> PTDes@balancedmomtality.com 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

Dec 20, 2023

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 support@hervitalway.com 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> PTDes@balancedmomtality.com 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

Dec 14, 2023

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 support@hervitalway.com 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> PTDes@balancedmomtality.com 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

Dec 8, 2023

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> PTDes@balancedmomtality.com 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

Nov 30, 2023

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> PTDes@balancedmomtality.com 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

Nov 22, 2023

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> PTDes@balancedmomtality.com 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

Nov 17, 2023

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> PTDes@balancedmomtality.com 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

Nov 8, 2023

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> PTDes@balancedmomtality.com 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

Nov 1, 2023

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> PTDes@balancedmomtality.com 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

Oct 25, 2023

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> PTDes@balancedmomtality.com 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

Oct 18, 2023

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> PTDes@balancedmomtality.com 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/

Oct 11, 2023

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> PTDes@balancedmomtality.com 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/

Oct 4, 2023

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> PTDes@balancedmomtality.com 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/

Sep 27, 2023

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> PTDes@balancedmomtality.com 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/

Sep 21, 2023

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.> PTDes@balancedmomtality.com 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/

Sep 13, 2023

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> PTDes@balancedmomtality.com 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/

Sep 7, 2023

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> PTDes@balancedmomtality.com 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/

Aug 28, 2023

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> PTDes@balancedmomtality.com 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/

Aug 21, 2023

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> PTDes@balancedmomtality.com 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/

Aug 14, 2023

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> PTDes@balancedmomtality.com 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/

Aug 7, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Jul 31, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Jul 24, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Jul 17, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Jul 10, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Jul 3, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Jun 26, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Jun 19, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Jun 12, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Jun 5, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

May 29, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

May 22, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

May 15, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

May 8, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

May 1, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Apr 22, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Apr 22, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Apr 22, 2023

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> PTDes@balancedmomtality.com Community> https://www.facebook.com/groups/1696216757461633/ Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

Apr 13, 2023

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> PTDes@balancedmomtality.com FB Wellness Community> https://www.facebook.com/groups/1696216757461633/ Facebook> https://www.facebook.com/thebalancedmomtality/ Instagram> https://www.instagram.com/the_balanced_momtality/