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

17- Pelvic Pain- 5 Tips For Healing Your Pelvic Floor Today!

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
 
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16- Pelvic Pain- What Is It & Why Is It Such A Pain In The Butt

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! >
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Learn > 
www.balancedmomtality.com
 
Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com 
 
Community> https://www.facebook.com/groups/1696216757461633/ 
 
Facebook> @thebalancedmomtality
 
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15- Manage Pain, Constipation & Staying On Track During Vacation

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! >
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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
 

14- Summer Check In- Feeling Overwhelmed? What’s Contributing To Your Stress and How to Be Intentional This Summer

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! >
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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
 

13- Early Postpartum Recovery- Begin Restoring Your Core After Birth Day 1

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
 
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12- Prenatal Fitness- 4 Types of Exercises You Should Be Doing For an Active & Comfortable Pregnancy

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! >
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Learn > 
www.balancedmomtality.com
 
Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com 
 
Community> https://www.facebook.com/groups/1696216757461633/ 
 
Facebook> @thebalancedmomtality
 
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11- To Kegel Or Not To Kegel- What Is a Kegel, Is It Good For Your Pelvic Floor & Should You Be Doing Them To Restore Your Core?

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
 
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10- Leaking, Pain, Pressure... Is It Normal During Pregnancy, Postpartum, or Ever?

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! >
 
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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

09- Is Your Core Engaging WHEN & HOW It Should?! Why Mindful Engagement Is Key To A Functional & Strong Core!

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! >
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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
 

08-Living Intentionally This Summer- Balance Exercise, Work, Family Time & House Management Without The Overwhelm

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! >
 
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