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

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 
 
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07- 5 Ways To Make Exercise A Habit & Atomic Habits Book Review

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!!
 
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06- Guidelines for Safe Exercise During Pregnancy & Postpartum- Listening to The Body’s Boundaries to Avoid Pelvic Dysfunction or Injury

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!
 
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Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com 
 
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05- HELP! I Pee When I Sneeze! Allergies Making Your Pelvic Floor Symptoms Worse?! A Few Tips To Stop Leaking Today!

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! >
 
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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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04- Is Your Posture Making Your Pelvic Floor Symptoms Worse?

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! >
 
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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
 

03- Breathing- Why It’s The Key To RESTORE YOUR CORE and 2 Ways To Make Sure Your Doing It Right

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! >
 
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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

02- Pelvic Floor 101- What is it? How Does it work? What Does Pelvic Floor Dysfunction Look Like? What Can You Do To Restore and Heal Your Pelvic Floor Today!

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! >
 
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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

01- How I Stopped Peeing My Pants While I Was Pregnant & What You Can Do Today To Heal and Restore Your Pelvic Floor and Core!

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

Welcome To The Balanced Momtality Podcast Trailer/Teaser

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/