THE BALANCED MOMTALITY- Pelvic Floor/Core Rehab For The Pregnant and Postpartum Mom

Women’s Health & Wellness* Prenatal Fitness *Postpartum Recovery *Pelvic Floor Exercises *Holistic Health *Whole Body Healing Are you a busy pregnant or postpartum (once postpartum always 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)? Hey Momma! I’m Dr. Desiree Cassell, a Doctor of Physical Therapy that specializes in Women’s Health aka Pelvic Floor, a wife, mom of 3, foodie and lover of all things movement and mindfulness (bonus if it’s outdoors)! I can’t tell you how excited I am that you are here checking out The Balanced Momtality Women’s Health and Wellness Podcast! During my first pregnancy I experienced all the typical issues like DRA, urinary incontinence, pelvic organ prolapse (POP) and even hemorrhoids 😳. Only to be told “welcome to #momlife” by society and other moms in my life. So, like you, I accepted it as “normal”. Then, while working for my Doctor of Physical Therapy, I got pregnant with my second (still dealing with all the same issues and more 6 yrs later) and decided to put my new found knowledge to the test. YOU GUYS I was able to not only stop my urinary incontinence and prolapse from getting worse, I STOPPED LEAKING AND FEELING SYMPTOMS ALL TOGETHER! This is when my passion for educating, empowering and supporting other women and moms was born. I just knew I had to shout it from the rooftops that all those “common” symptoms ARE NOT NORMAL! You do not have to suffer and there IS HELP! Unfortunately, I brought all these issues up to my providers during my first pregnancy, only to be brushed off and told to do kegels and exercise. With that advice, I kegeld my life away and took a Pilates class postpartum that actually turned my DRA into an umbilical hernia and caused pain with intercourse because kegels were actually the opposite of what my pelvic floor needed (more on that inside the podcast 😉). 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 Consults> PTDes@balancedmomtality.com Community> Facebook> @thebalancedmomtality Instagram> @the_balanced_momtality

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Episodes

Friday Apr 12, 2024

Hey Momma!
You have made it to the third trimester and hopefully you have been staying active and comfortable up to this point by listening to the first and second trimester episodes.  This trimester is when things can become increasingly uncomfortable and achey as belly and baby grow.  You are probably feeling anxious and excited about labor being just around the corner, but afraid as birth can come with so many unknowns. You want to stay comfortable in this last trimester but also prepare your mind and body for birth so you can have an optimal birthing experience and recover well postpartum. Especially if you are battling many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids, then this episode is for you!
Inside this week's episode (Part 1 of 2)  I am giving you more tips and mobility exercises to help ease those back and pelvic aches and also help to assist the opening of your pelvic girdle to prepare for an easier vaginal birth.  The tips inside this episode will help you feel more confident as you get towards the big Birth Day and help you feel comfortable while you wait.  Make sure you stay tuned next week for part 2 where I go into more depth about perineal massage and soft tissue work to do for even more birth prep! 
 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Friday Apr 05, 2024

Hey Love!
I can’t believe it has been ONE YEAR of talking in your ear about your pelvic floor, core and more! The podcast has been such a fun and unexpected passion project that I have enjoyed pouring into this last year in order to bring women everywhere this crucial information about our bodies.  Talking freely and opening about taboo topics like pain with sex and peeing your pants isn't always easy, but it is so crucial for us as a culture and women’s healthcare to spread awareness about these conditions that we are told are normal, when in reality they are common NOT normal and there is alot we can do to help improve our symptoms and quality of life! Whether you are pregnant, newly postpartum, years postpartum, in perimenopause or menopause, or not a mom at all, you need to understand your body and what is normal and what is not and what the options are for you in order to optimally care for yourself.  It can be so isolating and lonely to navigate these conditions and experiences as a woman and a mom and so it is crucial to have a community and support system.  Thank you for being part of mine and I'm so grateful to be part of yours!   This week's episode is a little about my own journey in podcast and balancing all the things as a busy working full time momma and letting you in on the behind the scenes of podcasting and my life and what is to come this next year on the podcast!
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Friday Mar 29, 2024

Hey Momma!
Strength training can seem like such a scary and intense type of exercise when you are pregnant, but I am here to tell you how amazing it is for you and why you especially need it during pregnancy! In the second trimester you are hopefully getting some energy back but are also starting to grow that baby bump, which can begin to bring on all the aches and pains like SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids! We tend to feel stiff and tight so we go to stretching all the things, when in reality we need to be strengthening all the things so that they can support our body! Especially our core and glutes, which can seem intimidating during pregnancy.  
Inside this week's episode I am helping you understand the importance of strength training, the best core and glute exercises to start with and really knowing your body’s boundaries so that you can feel confident navigating strength training and all types of exercise and activity during pregnancy. This will help you avoid all the aches and pains and complications like leaking/incontinence, prolapse, DRA, hemorrhoids and more! So even if you are not pregnant this episode is going to help you get back to the basics and strengthen your foundation so you can heal! Stay tuned for the Third Trimester and the last of three in my “Prenatal Fitness Series”!
 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Thursday Mar 21, 2024

Hey Love!
This is an update on my own health journey with pelvic pain from Pelvic Congestion Syndrome, which I am learning is now termed Pelvic Venous Disorder or PeVD.  Signs and Symptoms of PeVD can be misleading as it mimics many other conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and more.  Pelvic Venous Disorder is a widely underdiagnosed condition that can affect many women, especially postpartum moms who have had multiple babies. Since I have decided to go through with an Embolization procedure, I have been navigating and creating a Holistic toolbox for me to make sure I am giving my body the best chance going into this procedure and recovering on the other side and optimizing my venous and lymph return.  Inside this week's episode I will update you on my journey as well as inform you of the many various holistic strategies, herbs, exercises and other tools that can also help you manage your PeVD or just optimize your venous and pelvic health! I want you to better understand your symptoms and how to advocate and take better care of yourself.  
While we can have many things contributing to pelvic pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free but enjoyable life. So stay tuned and let me know what you think and if you would like any more support in achieving any goals around pleasure, intimacy and pelvic pain!
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Wednesday Mar 13, 2024

Hey Mom Friend!
I know there are soo many feelings and questions during pregnancy, especially around activity and what “safe” exercises during pregnancy even are. Our time and energy in the first trimester is limited and it can feel so overwhelming navigating the prenatal world and changing body.  You want to make sure your time and especially your energy, is used wisely and not causing harm to you or your growing baby.  I have been there with my own pregnancy journey before I knew all the pelvic floor and prenatal information I know now, and man was it confusing and scary and uncomfortable! I was peeing myself and battled many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids! For six years I struggled with some residual leaking and low back issues, until I learned all the tools and exercises I should actually be spending my time on! Then I was able to not only prevent worsening of issues with my subsequent two pregnancies, I was able to heal my leaking and issues while I was pregnant! 
Inside this week's episode I am letting you in on all the basic foundational core and pelvic floor information that every pregnant woman should know, and frankly every human.  So even if you are not pregnant this episode is going to help you get back to the basics and strengthen your foundation so you can heal! Stay tuned as this is the first of three in my “Prenatal Fitness Series”!
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Friday Mar 08, 2024

Hey Friend!
Are you tired of not having enough time to exercise or workout and wish there was a way to get in quick exercises that actually are going to make a difference and help you reach your goals?! Micro-fitness, Micro-workouts or the term “Exercise Snacks”, has started to become increasingly popular as we are a society with a full agenda.  Especially for moms who have to juggle kids, house work, marriage, self care and maybe working in or outside the home, it can feel almost impossible to have time to get in any movement. So this concept of micro-workouts is great for busy moms like you and me! It gives us the freedom to play with our time and our exercises to find the type and amount of exercise that works for us at whatever stage in life we are in.  How would it feel to know by the end of the day you got a total or 20-30 minutes of exercise and movement in even without spending 20-30 minutes working out at one time?! I used this strategy throughout my early years of parenthood and postpartum when my babies were always needing or all over me and when I just could not get to the gym, and it helped me stay comfortable and strong throughout my next pregnancies and recovery easier postpartum! Did you know that I used to pee on the trampoline and now I don’t?! I fixed that while I was pregnant with my second and while in PT school and it was because I used this concept of micro-fitness and got in what I could, when I could.  So Inside today’s episode I am laying out what Exercise snacks are and how you can use them throughout your day as well as some more specific exercise options to start with so you make sure you are getting a whole body, well balanced workout! 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Wednesday Feb 28, 2024

Hey Love,
This is the end of the series on pain with intercourse or Dyspareunia and inside this weeks episode I switch it up and let you all in on my own personal journey with pelvic pain. Dyspareunia is a common condition especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of trauma or sexual abuse (even from a pap-smear), have any underlying conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and as we will learn in this episode, pelvic congestion syndrome.  Pelvic Congestion Syndrome is a widely under diagnosed condition that can affect many women, especially mommas who have had multiple babies.  Despite my knowledge with this condition and having treated it before, getting diagnosed with it has been surprising to say the least.  Inside this week's episode I will take you through my own personal journey with this condition and pelvic pain so that you can better understand your symptoms and how to advocate for yourself.  
While we can have many things contributing to pelvic pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free relationship with sex but a pleasurable one. So stay tuned and let me know what you think and if you would like any more support in achieving any goals around pleasure, intimacy and pelvic pain!
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out for a coaching session or any questions> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

Thursday Feb 22, 2024

Hey Love!
Today on the show I have special guest Cat Fite, who is a certified sex and couples therapist and also a local therapist in Los Alamos, New Mexico.  We are diving into the mental aspects that affect Dyspareunia and pain with intercourse, everything from pain, trauma and libido! She gives great insight on how sex therapy can help improve your pleasure and help you heal, as well as how we can re-define what type of sex we want to experience.  This is obviously a taboo topic and so I am thrilled that we are spilling all the juicy goodness in this episode to help you have the best sex of your life! We discuss issues with postpartum and (peri) menopausal hormone drops and normalize the reality that despite those changes in your body, sex should still NOT hurt! Pain with intercourse or intimacy is common and wildly normalized, especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of trauma or sexual abuse (even from a papsmear), have any underlying conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and even women who are just chronically stressed.  While we can have many things contributing to this pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free relationship with sex but a pleasurable one. Cat is an amazing human and we had so much fun in this interview! So stay tuned and let me know what you think and if you would like any more support in achieving any goals around pleasure, intimacy and pelvic pain! (Cat’s info and mentioned references below) 
 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 
Cat Fite, LPCC, CST 
Couples/Sex Therapist and Sex/Body Positive Educator
www.hilltopcounselingnm.com
IG: @catfitecst
FB: @hilltopcounselingnm 
 
Resources mentioned in this episode:
OMG Yes
https://start.omgyes.com/join
 
Self Serve Sex Resource Center
https://www.selfservetoys.com/

Thursday Feb 15, 2024

Hey Girl!
If the thought of being intimate makes you cringe because you haven’t been able to enjoy intimacy, then this episode is for you! This month, because of Valentines Day, I am diving into all things Dyspareunia, or pain with intercourse.  This is a common condition especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of trauma or sexual abuse (even from a papsmear), have any underlying conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and even women who are just chronically stressed.  While we can have many things contributing to this pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free relationship with sex but a pleasurable one. Inside this weeks episode I am diving into WHAT you can do to help improve your connection and pleasure and reduce and heal from pain, everything from exercises, breathwork, creams, dilators and mindset! My goal is to get you the best orgasm of your life! So stay tuned and let me know what you think and if you would like any more support in achieving any goals around pleasure, intimacy and pelvic pain!
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! (link for tools and discount code below)
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 
Intimate Rose Pelvic Wands/Dilators/Vaginal Creams 
www.intimaterose.com USE CODE: DESIREE2 For $5 OFF! 
 

Wednesday Feb 07, 2024

Hey Girl!
Valentines Day is right around the corner and so I decided to chat about all things intimacy, sex and pleasure and how pelvic pain can impact all of those areas! If the thought of being intimate makes you cringe because you haven’t been able to enjoy intimacy, then this episode is for you! I am diving into a condition I treat regularly called Dyspareunia, or pain with intercourse.  This is a common condition especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of trauma or sexual abuse (even from a papsmear), have any underlying conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and even women who are just chronically stressed.  While we can have many things contributing to this pain, there is still so much we can do to relieve and resolve symptoms and bring you back to not only a pain-free relationship with sex but a pleasurable one. My goal is to get you the best orgasm of your life! So stay tuned and let me know what you think and if you would like any more support in achieving any goals around pleasure, intimacy and pelvic pain! 
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
Learn > www.balancedmomtality.com

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