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

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!
 
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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!
 
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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 > 
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Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com 
 
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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! >
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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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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! >
 
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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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
 
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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!
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! >
 
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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! >
 
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