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

137- My Favorite Fall Things// Nourishment, Movement & Mindful Living for the Season

Fall is here, and it’s one of my favorite times to reset, slow down, and reconnect with what feels grounding and good. In this episode, I’m sharing my favorite fall things, from the foods that nourish your body to the cozy routines that support your mind and mood.
You’ll learn how to support your immune system naturally, eat in rhythm with the season, and bring more intention into your movement and daily routines. Think warm soups, slow walks, breathwork, and gratitude... the simple things that make this time of year feel balanced and alive.
🧡 In This Episode, I Share:
My go-to fall nutrition staples for energy, immunity, and digestion
How to use warming spices and seasonal produce to support your body
The importance of grounding movement and slowing down your workouts
Simple mind-body rituals for stress relief and nervous-system balance
My personal favorite fall activities that keep me (and my family) connected and calm (forgot to mention raking and jumping in leaves so had to mention it here... so fun!)
🌿 Key Takeaways:
Fall is the season of grounding — choose warmth over restriction.
Nourishment goes beyond food: it’s about how you move, breathe, and rest.
Small, consistent rituals build the foundation for long-term wellness.
Join the FREE Challenge to Finish the year strong and Fall Into Fitness TOGETHER Inside the Pelvic floor, Core & More App! Download link below. 
✨ This season, let’s fall into fitness together — with more strength, more energy, and way less stress
✨ 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
💎 Join RESTORE, 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 
🎧 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.
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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

136- Falling Into Fitness// How to Rebuild Strength & Energy Without Burning Out

🍁 Fall isn’t just a season of change outside — it’s the perfect time to reset your approach to fitness and movement. But for many women, especially postpartum moms, “getting back into fitness” either feels overwhelming (all or nothing) or impossible (because of symptoms like leaking, prolapse, or pain).
In this episode, I’m sharing how to fall into fitness with grace, intention, and strategies that actually work for your pelvic floor, core, and nervous system.
✨ What you’ll learn in this episode:
Why fitness should feel supportive, not punishing.
The most common mistakes women make when returning to workouts after pregnancy or a break.
How to build strength from the inside out by starting with your pelvic floor and deep core.
Why recovery is just as important as your workout.
Practical, seasonal tips to weave fitness into busy mom-life (without guilt or burnout).
How to create consistency that feels realistic and empowering.
🌿 Whether you’re early postpartum, years down the road, or simply navigating motherhood, this episode will give you the tools to reconnect with your body, move with confidence, and finally feel strong again — without sacrificing your energy or pushing through symptoms.
✨ This season, let’s fall into fitness together — with more strength, more energy, and way less stress
✨ 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
💎 Join RESTORE, 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 
🎧 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.
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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

135- From Stuck to Sustainable// The Mindset Shifts Moms Need for Healing and Action Steps to Take Today

Have you ever said to yourself: “I know what I should be doing… but I just can’t seem to do it”?
Whether it’s exercising, eating well, or taking 10 minutes for yourself, most moms struggle with follow-through — and it’s not because you’re lazy, unmotivated, or broken. The real issue isn’t willpower. It’s your mindset and your nervous system.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist and women’s health advocate, breaks down why so many moms get stuck in the gap between knowing and doing — and how to finally break the cycle.
Because healing your body isn’t just about what you do. It’s about how supported, regulated, and empowered you feel while you’re doing it.
💡 Inside This Episode, You’ll Learn:
✅ Why knowledge alone doesn’t create action (and why you’re not the problem).
✅ How stress, overwhelm, and dysregulation keep moms stuck in survival mode.
✅ The mindset shifts that make change sustainable, not stressful.
✅ Practical tips to start small and build momentum with healing habits.
✅ How nervous system regulation is the missing piece in follow-through.
🌸 Why This Matters:
You don’t need more willpower — you need more compassion and support. When you regulate your nervous system and shift your mindset, following through on changes becomes possible. Healing then feels like empowerment, not punishment.
✨ 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
💎 Join RESTORE, 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 
🎧 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.
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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

134- Stop Neglecting Your Upper Body: How It Supports Pelvic Floor Healing and My Top Upper Body Exercises to Start Today

When women think about pelvic floor healing, most picture core work or maybe glute bridges. But here’s the truth: your upper body strength has just as much to do with your core and pelvic floor as your abs or hips.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, explains why your shoulders, back, and arms matter more than you realize — and how strengthening them can actually protect your pelvic floor, improve your posture, and help you manage pressure through your entire core system.
Because your daily life as a mom isn’t just squats and kegels. It’s carrying babies, pushing strollers, lifting car seats, hauling groceries, and sitting for feeding sessions. And if your upper body isn’t supported, your core and pelvic floor take the hit.
💡 Inside This Episode, You’ll Learn:
✅ Why upper body strength is the missing link in most pelvic floor recovery plans.
✅ The connection between posture, breathing, and pelvic floor function.
✅ How tightness in your upper body can actually limit diaphragm + pelvic floor coordination.
✅ The best upper body exercises for pelvic floor health (rows, lat pulls, overhead presses, and more).
✅ Common mistakes women make with upper body training and how to avoid them.
🌸 Why This Matters:
Healing isn’t just about the pelvic floor in isolation. It’s about restoring your whole body to work together. Strengthening your upper body helps you move, lift, and breathe with less strain, giving your pelvic floor the support it needs to truly heal and stay resilient.
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App → [insert link] for on-demand guided workouts that connect your upper body, core, and pelvic floor.
💎 Join RESTORE, my 12-week program, where you’ll learn how to build strength and coordination in your whole body — not just your pelvic floor — so you can return to the movement you love without pain, leaking, or pressure.
🎧 Subscribe to Pelvic Floor, Core & More so you never miss a truth-bomb episode that will change how you see your body and your healing.
 
✨ 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
💎 Join RESTORE, 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 
🎧 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.
 
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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

133- Why Most Women Struggle With Leaking, DRA, Prolapse & Pain (And No One Is Talking About It)

Most women are told that leaking, prolapse, or back pain is just because their core is “weak.” Or that they need to do more kegels.
But here’s the truth: the real problem usually isn’t weakness. It’s pressure mismanagement.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, breaks down why pressure management inside your core is the missing piece no one is talking about — and why ignoring it keeps so many women stuck with symptoms like leaking, prolapse, and pain.
If you’ve ever wondered why your exercises, kegels, or “getting stronger” haven’t fully fixed your issues, this episode is going to be a game-changer.
💡 Inside This Episode, You’ll Learn:
✅ What core pressure management really is — and why it matters.
✅ The “canister” model of your core (diaphragm, abdominals, pelvic floor) and how pressure moves.
✅ How unmanaged pressure leads to leaking, prolapse, diastasis recti, and even back/neck pain.
✅ The common mistakes women make (like holding your breath, sucking in, or over-bracing).
✅ Practical strategies to start improving pressure management right now.
🌸 Why This Matters:
You don’t need endless kegels or a flatter stomach to heal. You need awareness of how pressure moves through your core — and how to manage it so your body can finally work with you, not against you. Once you understand pressure, you unlock freedom in movement, strength, and confidence.
 
✨ 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
💎 Join RESTORE, 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 
🎧 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.
 
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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

132- Living With Pelvic Congestion Syndrome: My Journey With PeVD & How to Manage It Through Every Season of Life

For years, I felt a heaviness, pressure, and pain in my pelvis that no one could explain. I was told it was “just period pain,” “probably prolapse,” or even “all in my head.” But eventually, I learned the truth: it was Pelvic Venous Disorder, also known as Pelvic Congestion Syndrome.
If you’ve ever felt dismissed, confused, or alone with your symptoms — this episode is for you.
In today’s episode of Pelvic Floor, Core & More, I’m opening up about my personal journey with PeVD — what it’s like to live with it, what I’ve learned along the way, and how you can manage it throughout your life.
Because here’s the thing: pelvic venous disorders are real, they’re common, and you are not broken. There are ways to find relief and live fully, even with this condition.
💡 In This Episode, You’ll Learn:
✅ What Pelvic Congestion Syndrome (PeVD) actually is — and why it’s often misdiagnosed.
✅ My own journey of living with PeVD: from dismissal to understanding to empowerment.
✅ Everyday strategies that help me manage symptoms (movement, breathwork, release practices, nutrition, supports).
✅ How PeVD shows up differently during pregnancy, postpartum, and beyond.
✅ The mental + emotional impact of living with chronic pelvic pain — and why naming it matters.
Compression Shorts I recommend:
https://supacore.com/en-us/products/patented-mary-coretech-shorts?srsltid=AfmBOoosGuyX8f00yQidRWg-5vQqF75wfYqMqWCEvLuEh4Q3ZTDHtEa1https://www.fanka.com/pages/what-makes-these-compression-leggings-the-most-effective-relief-for-common-leg-problems?utm_source=google&utm_medium=cpc&utm_campaign=22573804545&utm_content=&gad_source=1&gad_campaignid=22580107646&gbraid=0AAAAAoiQlbAN7-eNijH5qkwRIJiNMomyH&gclid=Cj0KCQjw3OjGBhDYARIsADd-uX7ZoGxao9EhAHMtH6Zz8TKxxo0LlfMJjnwMNY1VyX2RXX0UtLy3MggaAqwxEALw_wcB
🌸 Why This Matters:
Pelvic Congestion Syndrome is rarely talked about, but it affects so many women. Learning to recognize the signs, advocate for yourself, and build a supportive care team can make all the difference. And when you realize you’re not alone, everything shifts — you can move from fear and frustration into hope and healing.
✨ 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
💎 Join RESTORE, 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 
🎧 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.
 
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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, PeVD, pelvic congestion

131- Breakfast Tips That Set You Up for Healing & Energy All Day

Do you usually skip breakfast? Or maybe grab just coffee and hope it carries you through the chaos of the morning?
Here’s the truth: the way you start your day has a huge impact on your energy, hormones, nervous system, and even your pelvic floor healing.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, explains why breakfast is so much more than just “the most important meal of the day.” It’s the foundation for blood sugar balance, nervous system regulation, and the fuel your body needs for healing, especially during pregnancy, postpartum, or when struggling with symptoms like leaking, prolapse, or pelvic pain.
And the best part? You don’t need complicated recipes or hours of prep. Just a few simple tweaks can turn your mornings into a powerful healing ritual.
💡 Inside This Episode, You’ll Learn:
✅ Why skipping breakfast or relying on coffee sets you up for crashes, anxiety, and more stress.
✅ How stable blood sugar = stable energy, mood, and pelvic floor resilience.
✅ The 3 must-haves for a healing breakfast: protein, healthy fat, and fiber.
✅ Simple, real-life breakfast ideas you can prep in minutes.
✅ How nutrition connects directly to pelvic floor health and whole-body healing.
🌸 Why This Matters:
Healing your pelvic floor and core isn’t just about exercises. It’s about supporting your whole body — hormones, nervous system, fascia, and energy. The food you eat first thing in the morning sets the tone for your entire day, helping you feel grounded, nourished, and strong.
 
✨ 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
💎 Join RESTORE, 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 
🎧 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.
 
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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, breakfast tips, breakfast for womens health

130- Core Exercises & Pelvic Floor Healing Strategies… From the Couch

Think you need intense workouts, endless kegels, or hours at the gym to heal your pelvic floor and core? Nope. 💛
In fact, some of the most powerful healing practices you can do happen while you’re resting — yes, even while laying on your couch.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, shows you how recovery, breathwork, fascia release, and gentle movement can start restoring your pelvic floor and core from the most accessible place: home, rest, and yes — the couch.
Because healing isn’t about pushing harder. It’s about working smarter with your body.
💡 Inside This Episode You’ll Learn:
✅ Why couch-based recovery is one of the smartest ways to start healing postpartum.
✅ How laying down supports your nervous system — and why that matters for pelvic floor healing.
✅ 5 simple things you can do while lying on the couch:
Breathwork resets
Body scan/Body Check method
Gentle pelvic floor release + connection
Fascia release for hips, belly, thighs
Micro-movements like heel slides + bridges
✅ The most common mistakes women make (and what to avoid).
✅ Why rest is not weakness — it’s the foundation for strength and confidence.
🌸 Why This Matters:
Postpartum healing doesn’t require hours in the gym. It requires reconnecting with your body, breath, and core system. Starting small — even from your couch — can set the foundation for sustainable strength and symptom-free movement.
You don’t need to do more. You just need to do the right things, in the right order.
✨ 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
💎 Join RESTORE, 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 
🎧 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.
 
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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

129- How to Optimize Your Exercise Recovery for a Stronger Core & Pelvic Floor

You’ve probably heard the phrase “no pain, no gain.” But when it comes to your core and pelvic floor, that couldn’t be further from the truth.
The real magic doesn’t happen during your workout — it happens during your recovery.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist and women’s health expert, breaks down why recovery is essential for healing, strength, and sustainability — and how skipping it could be holding you back or making your symptoms worse.
Whether you’re pregnant, postpartum, or years down the road, these tips will help you optimize recovery so you can finally feel strong, confident, and connected in your body again.
💡 Inside This Episode You’ll Learn:
✅ Why recovery is just as important as your workouts for pelvic floor and core healing.
✅ The most common mistakes women make with recovery — and how they lead to leaks, prolapse, or pain.
✅ Practical recovery tools: breathwork, fascia release, active recovery, nutrition, and sleep.
✅ How to know if you’re pushing too hard (symptoms as feedback, not failure).
✅ Simple recovery rituals you can start today, even as a busy mom.
🌸 Why This Matters:
Recovery isn’t weakness — it’s wisdom. When you honor your body’s need for rest and restoration, you’ll make more progress, protect your pelvic floor, and feel stronger in the long run.
Healing isn’t just about what you do — it’s about how you recover.
✨ 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
💎 Join RESTORE, 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 
🎧 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.
 
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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

128- 10 Everyday Habits That Can Cause Pelvic Heaviness and Prolapse… Or Make It Worse

Have you ever felt heaviness, pressure, or bulging “down there” and wondered if it’s prolapse… or worried about making it worse? You are not alone, mama. 💛
Prolapse is common, but not normal — and most women are never told how their everyday habits can either support healing or put more strain on their pelvic floor.
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, unpacks the 10 most common daily habits that can cause prolapse or make symptoms worse. You’ll learn how to recognize these patterns, what to do instead, and how to finally stop feeling broken or fearful of movement.
💡 Inside This Episode You’ll Learn:
✅ What prolapse actually is (and how to know if you might have it).
✅ The 10 most common habits that worsen prolapse, including:
Holding your breath when lifting
Constantly sucking in your stomach
Straining on the toilet
Skipping strength training or doing only kegels
Ignoring your body’s red flags
✅ What to do instead to protect and support your pelvic floor.
✅ How breathwork, fascia release, posture, and strength work all play a role in healing.
✅ When it’s time to get support from a pelvic floor PT.
🌸 Why This Matters:
Prolapse doesn’t mean you’re broken. It doesn’t mean you can’t move, exercise, or enjoy life. With the right awareness and tools, you can heal, get stronger, and feel confident again.
Knowledge is power — and this episode gives you the clarity you’ve been missing.
✨ 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
💎 Join RESTORE, 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 
🎧 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.
 
💖 Want Personalized Support?
Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com
🌿 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