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

162- Out of Pain, Into Power // Troubleshooting Your Way Back to Strength

Are you stuck in a frustrating loop of pain — wondering if you should keep pushing, completely rest, or give up altogether?
In this powerful follow-up to last week’s conversation on how pain talks to us, I’m walking you through real-world tools to assess, interpret, and troubleshoot pain in your body — especially when you’re dealing with pelvic floor dysfunction, core issues, or musculoskeletal imbalances.
We’re ditching the outdated “no pain, no gain” model and stepping into an approach that’s rooted in safety, nervous system regulation, and smart progression. Whether you're postpartum, lifting heavy, or managing chronic tightness or leaking — this episode will help you take back control and move forward with confidence.
🎧 In this episode, you’ll learn:
The difference between "healing pain" vs "harm pain"
What to actually do when pain flares up (without panicking)
Why breath, pacing, and posture might be the missing links
When to rest, when to modify, and when to move
How to use your pain patterns as a personalized feedback loop
My 3-step framework for troubleshooting pelvic + core pain
How RESTORE helps you move safely while still building strength
 
Ready to Reset your pelvic floor & core with intention in the new year?
🎁 Join the FREE Pelvic Reset 5-Day Challenge (available inside PCM APP until 1/23/126)Inside the Pelvic Floor, Core & More App, you’ll get:✔️ Daily guided video modules✔️ Downloadable workbook with action steps✔️ Breathwork + movement strategies
Join inside the Pelvic Floor, Core & More App — completely free!→ https://pelvic-floor-reset-challenge.gr-site.com/
And Download the Pelvic Floor, Core & More app if you haven’t because this is where all the goodness is happening! 
🌀 Ready to feel stronger, more confident, and in tune with your body?
If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure...
Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program 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!!  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,  

161- Listening to Pain Without Letting It Lead // A New Way to Heal Pelvic & Whole Body Pain

Pain is one of the most misunderstood signals in the body — especially for women who are trying to heal from pelvic floor dysfunction, prolapse, back pain, or just rebuild strength postpartum.
We’re told to “push through” or to “stop everything”... but what if there’s another way?
In today’s episode, I’m diving into what pain really means — and how to know if it’s a red flag, a protective response, or simply your body asking you to shift. Whether you’ve been ignoring pain for years or feeling trapped by it, this conversation will give you new perspective, clarity, and confidence in your healing.
We’ll talk about:
Why pain ≠ damage — and why it’s not something to fear
What it means when your pain flares even though you're doing “everything right”
The role of your nervous system in pain perception
How to tell the difference between discomfort, danger, and a healing edge
My signature Body Boundaries framework to help you train smarter, not harder
You’ll leave this episode feeling empowered to listen to your body without letting pain control the narrative — and you’ll learn how to take your next healing step with intention and support.
 
Ready to Reset your pelvic floor & core with intention in the new year?
🎁 Join the FREE Pelvic Reset 5-Day Challenge (available inside PCM APP until 1/23/126)Inside the Pelvic Floor, Core & More App, you’ll get:✔️ Daily guided video modules✔️ Downloadable workbook with action steps✔️ Breathwork + movement strategies
Join inside the Pelvic Floor, Core & More App — completely free!→ https://pelvic-floor-reset-challenge.gr-site.com/
And Download the Pelvic Floor, Core & More app if you haven’t because this is where all the goodness is happening! 
🌀 Ready to feel stronger, more confident, and in tune with your body?
If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure...
Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program 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!!  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

160- Brace Yourself For The Pelvic Floor Elevator // How Pelvic Floor Engagement Powers Your Core Strength

Do you ever feel like you’re “doing the core work” — but still leaking, bracing wrong, or not feeling strong? You’re not alone.
In today’s episode, I’m breaking down the true role of your pelvic floor in core bracing and how this often-overlooked connection is the reason your workouts might not be working the way you want them to. Whether you're postpartum, managing prolapse, or just trying to feel stronger — this episode is a must-listen.
You’ll learn:
What “bracing” really is (and isn’t)
The role of the pelvic floor in creating core stability
The biggest mistakes women make when trying to “engage their core”
How to connect your breath, pelvic floor, and core — safely and functionally
Why kegels alone won’t cut it (and what to do instead)
One simple cue you can use today to feel stronger, more supported, and more confident in movement
PLUS — this ties directly into our Pelvic Reset 5-Day Challenge happening right now! 🎉
💥 Ready to reset your pelvic floor & core with intention in the new year?
🎁 Join the FREE Pelvic Reset 5-Day Challenge:Inside the Pelvic Floor, Core & More App, you’ll get:✔️ Daily guided video modules✔️ Downloadable workbook with action steps✔️ Breathwork + movement strategies✔️ Access to giveaways (like a 1:1 session with me or a full scholarship to RESTORE!)✔️ Support from a like-hearted community of women like you!
👉 Join now: https://balancedmomtality.com/reset-challenge
 
💖 Mentioned in this episode:
👉 Join the Pelvic Reset Challenge (FREE!): (available 1/12/26-1/23/26)Inside the Pelvic Floor, Core & More App, you’ll get:✔️ Daily guided video modules✔️ Downloadable workbook with action steps✔️ Breathwork + movement strategies✔️ Access to giveaways (like a 1:1 session with me or a full scholarship to RESTORE!)✔️ Support from a like-hearted community of women like you! days to reconnect, restore, and realign your goals with your body.
Join inside the Pelvic Floor, Core & More App — completely free!→ https://pelvic-floor-reset-challenge.gr-site.com/
And Download the Pelvic Floor, Core & More app if you haven’t because this is where all the goodness is happening! 
🔁 Ready For More Guidance? Check Out 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!!  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, 

159- When Your Goals Sabotage Your Healing // Aligning with What You Really Need

It’s the New Year — and that means goal-setting season is in full swing. You’re being hit with every kind of resolution, challenge, and pressure to shrink, push harder, do more.
But here’s the truth no one talks about:🧠 If your goals aren’t aligned with your body’s current needs, they won’t work — and they might actually make things worse.
In today’s episode, I’m diving deep into the real reason your fitness, weight loss, or strength goals might be leaving you feeling frustrated, symptomatic, or disconnected from your body.
You’ll learn:💥 Why your goals might be sabotaging your pelvic floor and healing💡 How to tell what your body actually needs to feel safe, strong, and supported🌀 The difference between externally motivated goals and embodied, aligned ones🌱 Why slowing down and reconnecting will help you move forward faster🔥 How the Pelvic Reset Challenge can help you realign, reset, and rebuild — starting this week
If you’re feeling pulled between wanting to “go hard” and needing to heal... this episode is the bridge between the two. Your body’s not broken — you might just be moving in the wrong direction.
💖 Mentioned in this episode:
👉 Join the Pelvic Reset Challenge (FREE!)5 days to reconnect, restore, and realign your goals with your body.🎁 Giveaways, community support, daily video trainings + more.Join inside the Pelvic Floor, Core & More App — completely free!→ https://pelvic-floor-reset-challenge.gr-site.com/
And Download the Pelvic Floor, Core & More app if you haven’t because this is where all the goodness is happening! (links below or find in app store)
🔁 Ready For More Guidance? Check Out 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!!  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

158- Why Your Pelvic Floor Rehab Isn’t Working (Yet)// The Missing Foundations You’re Skipping

Are you doing all the right things — kegels, workouts, even PT — but still dealing with leaking, pressure, or pain? You're not alone, and you're not broken.
In this powerful episode of the Pelvic Floor, Core & More podcast, Dr. Des breaks down why your pelvic floor rehab might not be working yet — and what foundational pieces most women skip that make all the difference in healing.
Whether you're postpartum, navigating prolapse, or just feel disconnected from your core, this is your permission slip to slow down, reconnect, and rebuild your body from the inside out.
🔍 In This Episode, You'll Learn:
Why strengthening alone won’t fix pelvic floor dysfunction
The missing link between your breath and your pelvic floor
How posture and pressure management affect healing
What your body boundaries are — and how to listen to them
The real reason kegels might not be helping (and what to do instead)
The power of nervous system regulation in pelvic healing
💛 You’ll Walk Away With:
A better understanding of why you feel stuck in your rehab journey
Simple ways to reconnect with your body’s foundations
A clear path to move forward with more confidence and clarity
Want to Get a Jump Start on These Foundations, with Lessons, Exercises & Support?!
Join the FREE 5 Day Pelvic Reset Challenge ASAP (1/12/26-1/16/26)
🎁 This is your chance to feel supported, strong, and finally in tune with your body. 🌀 Sign up here: https://pelvic-floor-reset-challenge.gr-site.com/
Ready to feel strong again — for real? Let’s reset.
 
🔁 Ready For More Guidance? Check Out 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!!  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

157- The Pelvic Reset You Didn’t Know You Needed // Start the New Year Connected & Strong

Start Your Year With a Pelvic Reset 💛 Feel disconnected from your core? Struggling with leaking, pressure, or pain — or just ready to reconnect and move intentionally in 2025?
This episode dives into what it truly means to reset your pelvic floor and body from the inside out. We’re done with just doing kegels and hoping for the best. It's time to reconnect with your core, breath, nervous system, and strength in a way that lasts.
✨ AND — I’m inviting you to join the FREE Pelvic Reset 5-Day Challenge starting Monday January 12, 2026 inside the Pelvic Floor, Core & More App.
In this FREE challenge, we’ll cover:
Breathwork & nervous system connection
Nutrition & hydration for pelvic health
Mindset + movement that actually supports healing
Core activation that isn’t just kegels
🎁 This is your chance to feel supported, strong, and finally in tune with your body. 🌀 Sign up here: https://pelvic-floor-reset-challenge.gr-site.com/
Ready to feel strong again — for real? Let’s reset.
 
🔁 Ready For More Guidance? Check Out 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!!  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,  

[REPLAY] 2025 #1 Episode- 10 Ways to Sneak In Pelvic Floor Exercises for Busy Moms// How to Habit Stack Micro Workouts to Stop Leaking and Pain

#1 Most Played Episode of 2025!
Hey Love 💛
Are you a busy, burnt-out mom who knows you need to heal your core and pelvic floor… but just can’t seem to make time for it?
Maybe you:
Leak a little when you sneeze, laugh, or jump
Feel heaviness or pressure by the end of the day
Avoid workouts or social events because of fear or discomfort
Have been told “do kegels” but know it’s not working...
I see you. I’ve been you.And I know this one truth 👉 healing doesn’t require perfection — just consistent intention.
💡 In This Episode, I’m Sharing:
10 ways to sneak pelvic floor/core connection into your daily life — without needing extra time or energy
Why “I don’t have time” isn’t a personal failure — it’s a systems and support issue
What real-life integration of healing looks like in motherhood
How to stop leaking, reduce pressure, and feel strong again… even in the chaos of mom life
These are the same strategies I teach inside my 12-week signature program RESTORE — your step-by-step, self-paced healing plan inside my free app: Pelvic Floor, Core & More.
✨ What’s Inside RESTORE:
✔️ 12 self-paced weekly modules (10–20 min lessons + workouts)✔️ 5-min + 20-min strength/mobility routines✔️ Bonus modules: Nutrition, TMJ, self-assessments & manual therapy✔️Privat Access to  me, a Pelvic Floor PT✔️ Core & pelvic floor progressions all the way to higher impact + heavy lifting
🎁 HOLIDAY GIFT → RESTORE is still in the beta round and currently just $497💥 In 2026, it’s going up to $997 — don’t wait!
👂 Listen now → You’ll feel seen, supported & ready to start simple📲 Learn More About RESTORE🔎 Explore the App
💬 Ready to go deeper or feeling stuck in symptoms? Book a virtual or in-person session with me at The Balanced Momtality.Spots are filling fast before 2026 pricing hits — and HSA/FSA funds can be used before year-end!
📧 Reach out anytime: PTDes@balancedmomtality.com
~XO Dr. Des🎙️ The Pelvic Floor, Core & More Podcast

[REPLAY] 2025 Top 4- How to Progress Kegels and Pelvic Floor Strengthening Exercises to Prevent Leaking, Pain and Pelvic Organ Prolapse

Hey love 💛 This is the SECOND most played episode of 2025 so its back for a REPLAY!
Ever wondered:❓ “When should I progress beyond kegels?”❓ “How do I stop leaking when I jump or run?”❓ “Am I actually making my pelvic floor stronger… or stressing it out more?”
If you’ve tried doing kegels and core workouts but still feel confused about how to level up safely — this episode is for YOU. 🙌
Inside today’s episode, I’m walking you through:
The key signs your body is ready to progress
What you MUST have in place before jumping into high-intensity workouts
Why leaking, pain or pressure can worsen if you skip steps
My unique approach to progressive pelvic floor & core rehab that doesn’t rely on just doing more reps
This is the same step-by-step approach I teach inside my 12-week signature program — RESTORE — now available inside the Pelvic Floor, Core & More app.
🌱 Inside RESTORE, You’ll Learn:
✔️ How to build from breathwork and reconnection ➡ to strength and impact✔️ How to align your Body Boundaries (pain, peeing, pressure) and the ABCs (alignment, breath, core)✔️ When and how to progress intensity without making your symptoms worse✔️ How to bring in weights, functional movement, and higher-impact training safely✔️ Weekly lessons + 5- and 20-min movement options✔️ Bonus: Nutrition, TMJ, manual therapy, & self-assessment modules✔️ PLUS coaching calls with me (your pelvic floor PT in your pocket 💛)
🚨 RESTORE BETA ENROLLMENT CLOSING SOONJoin the final cohort before the program DOUBLES to $997 in 2026.🎁 Holiday/New Year Beta Price: Just $497
🎯 Learn More Now!📲 Explore the app
💡 You don’t need to keep guessing, DIY-ing or avoiding movement out of fear. Let me show you how to reconnect and strengthen your body — the right way.
And if you're experiencing pain, prolapse, leaking, or just feeling disconnected from your core — you can also book a virtual coaching session or an in-person visit at The Balanced Momtality just email me below!
📧 Questions or want to Book a Session? Reach out to me directly at PTDes@balancedmomtality.com
Now hit play — and let’s Restore your confidence, strength & movement freedom 💪
~ XO, Dr. Des
 

[REPLAY] 2025 Top 4- Is Your Jaw Pain Causing Your Pelvic Pain?// Understanding the Link Between TMJ and Pelvic Floor Dysfunction

Hey friend 👋
Ever wonder if your jaw tension, TMJ pain, or teeth grinding might have something to do with your pelvic floor? 🤯
If you’ve been struggling with:
Jaw pain or clicking
Tension headaches or migraines
Nighttime grinding (bruxism)
Pelvic pain or pressure
Overactive bladder or urgency
Pain with intimacy or prolapse symptoms...
Then this is an episode you need to listen to.
Inside this popular episode (Top 4 of 2025!) I take you deep into the unexpected but powerful connection between your TMJ and pelvic floor — and how dysfunction in one can directly affect the other. We’ll explore:
The shared fascial, muscular & postural links between the jaw and pelvic floor
How tongue posture, breath, and tension patterns influence your core
Why grinding your teeth might be connected to urinary urgency or pain
What to do to start unwinding these patterns holistically
This is one of my favorite topics to teach — and YES, it’s something we go deep into inside my signature program RESTORE 🌀
✨ Ready to Heal from the Top Down?
RESTORE is a 12-week self-paced pelvic floor & core healing program designed for busy women who want a holistic, evidence-based, and guided path to feeling strong, supported, and safe in their body again — without needing to piece it together from Instagram.
Inside RESTORE, you'll get:✔️ 12 weeks of progressive video lessons + workouts✔️ 5- & 20-minute movement practices✔️ Breathwork, posture, & mobility strategies✔️ Body Boundary checklist (pain, pressure, peeing — oh my!)✔️ Bonus modules: TMJ, nutrition, manual release, vaginal self-assessment✔️ Private Access to me, Dr. Des, your pelvic PT in your pocket 💛
🚨 LIMITED-TIME: This is the final beta round — just $497 until Dec 31, 2025. Price increases to $997 in January 2026.
👉 Learn More About RESTORE now📲 Or browse the Pelvic Floor, Core & More App: balancedmomtality.com/the-app
🎁 Bonus Tip: If you’re experiencing jaw OR pelvic floor symptoms (or both), book a virtual coaching session or in-person visit for a customized healing plan tailored to your body. Book NOW before prices increase in 2026! Just email at PTDes@balancedmomtality.com
💬 Still not sure? Tune in, and let your body be the guide.
 Here’s to restoring even more women into their power, confidence, and vitality in the year ahead.
~ XO Dr. Des

[REPLAY] 2025 Top 4- What Pelvic Floor and Breathwork Exercises You Can Do In Bed When You Are Exhausted and Overwhelmed// Download the Pelvic Floor, Core & More App for More Workouts and Bonuses

Hey love 💛
If you’ve been feeling frustrated because you want to heal — but your body is tired, your brain is overloaded, or life just keeps happening... this episode is for you. Whether you’re pregnant and nauseous, deep in postpartum fog, on day one of your cycle, or just straight-up exhausted — I see you. I am you.
You don’t have to “push through” to make progress. In fact, some of the most powerful pelvic floor and core healing comes from gentle, intentional movements — breathwork, soft tissue release, and body awareness you can do right from the floor (or couch).
Inside this replay, I’m guiding you through how to support your pelvic floor and core when your energy is low — so you can keep moving forward without burning out or flaring up.
🎧 You’ll learn:
How to reset your nervous system with breathwork
The importance of micro-movements and muscle activation
Why stretching and releasing tension is just as powerful as working hard
How to honor your body while still building strength + stability
🌀 These are the exact strategies I teach inside RESTORE, my signature 12-week virtual program — and there’s never been a better time to join.
🔥 This is the FINAL beta round of RESTORE and pricing will double to $997 in 2026. Through Dec 31, get full access for only $497 – that’s less than the cost of 2 private sessions!
Inside RESTORE, you’ll get:✔️ 12 weeks of self-paced lessons✔️ 5- & 20-minute mobility + strength workouts✔️ Breathwork, posture, and body alignment training✔️ Bonus tools like a vaginal self-assessment + nutrition support✔️ Support from me — a pelvic floor PT — via group coaching
Whether you’re just starting your healing journey or feel like you’re doing “all the right things” and still not seeing progress — RESTORE was made for you.
👉 Apply for RESTORE now (don’t wait — sale ends Dec 31!)📲 Or learn more inside the Pelvic Floor, Core & More App: balancedmomtality.com/the-app
💬 Want even more personalized support? Book a virtual coaching session or in-person PT visit to create your custom healing plan.  Just email me at PTDes@balancedmomtality.com and we will get you booked ASAP!
You don’t have to keep starting over. You don’t have to do this alone. And you definitely don’t have to live with pain, pressure, or leaking.
Let’s RESTORE — together.
~ Dr. DesYour pelvic floor PT in your pocket 👖✨