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

127- Jump Without Leaks or Pressure// How to Get Back on the Trampoline (and Impact) Safely

How many times have you avoided the trampoline with your kids because you knew you’d leak… or worried about making prolapse symptoms worse?
Mama, you’re not broken — you just need the right progression to get back to the movement you love. 💛
In this empowering episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor and women’s health physical therapist, breaks down exactly why trampoline jumping feels so hard postpartum, what mistakes to avoid, and the step-by-step process to return to high-impact safely.
💡 Inside This Episode You’ll Learn:
✅ Why trampoline jumping often leads to leaking or prolapse symptoms after pregnancy.
✅ The most common mistakes women make when trying to return to impact (like jumping too soon or doing endless kegels).
✅ The step-by-step progression you can follow to build back confidence and strength — from breathwork to low-impact plyos to full jumping.
✅ The red flags to watch for (like leaking, heaviness, bulging, or doming) that signal it’s time to pause and adjust.
✅ The mindset shift that will help you reclaim freedom in your body — without fear of setbacks.
🌸 Why This Matters:
You don’t have to give up on trampolines, running, or the high-impact workouts you love. With the right tools and progression, you can jump, move, and play without worrying about leaks or worsening prolapse.
Your body isn’t broken. It just needs to be retrained.
👉 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: 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

126- The 5 Most Common Mistakes Women Make When Restoring Their Core

If you’ve ever been told to “just strengthen your core” — only to keep leaking, feeling weak, or struggling with back pain — this episode is for you. 💛
The truth is, most women are given advice about their core that’s either incomplete or flat-out wrong. And when you focus on the wrong thing, you don’t just waste time… you can actually make your symptoms worse.
That’s why in this episode of Pelvic Floor, Core & More, I’m breaking down the 5 most common mistakes women make about their core — and what to do instead. You’ll finally understand how your core really works, and how to start rebuilding strength, function, and confidence in your body.
💡 Inside This Episode You’ll Learn:
✅ Why your core is NOT just your abs → and what other muscles, fascia, and systems are part of the puzzle.
✅ The truth about crunches and planks → when they’re helpful, when they’re not, and what to focus on first.
✅ Why sucking in or bracing all the time is backfiring → and what to practice instead.
✅ The missing link of breath and fascia → how tension and poor pressure management block healing.
✅ Why leaking and pain don’t always mean “weakness” → and what they’re actually telling you about your body.
🌸 Why This Matters:
When you understand your core as a whole system — not just “six-pack abs” — you can finally stop guessing, stop spinning your wheels, and start moving in ways that actually help.
Your core isn’t broken, mama. It’s just misunderstood.
👉 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: 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

125- The Healing Hierarchy// What to Prioritize When Everything Feels Broken

Have you ever felt like everything in your body is falling apart — leaking, back pain, diastasis recti, prolapse, tension everywhere — and you don’t even know where to start? 😩
You’re not alone, mama. One of the biggest reasons women stay stuck in pain and symptoms is because they try to fix everything at once… or they focus on the wrong thing first.
That’s why in this episode of Pelvic Floor, Core & More, I’m walking you through The Healing Hierarchy — the exact order of steps I teach my clients (and use inside my RESTORE program) to help women go from overwhelmed and frustrated to grounded, strong, and free in their bodies again.
💡 Inside This Episode You’ll Learn:
✅ Why your nervous system is always step one (and how stress can keep you leaking, tight, and in pain even if you’re “doing all the exercises”).
✅ The simple Body Check method you can use daily to connect with your posture, breath, and tension before moving.
✅ How to rebuild function before strength — and why skipping this step keeps women stuck in cycles of injury or symptoms.
✅ When and how to safely add strength + load progression so you can get back to the workouts and activities you love.
✅ Lifestyle shifts that support long-term healing (sleep, stress, alignment, nourishment).
🌸 Why This Matters:
Your healing journey doesn’t have to feel like a giant, messy puzzle. When you know the right order of priorities, it suddenly becomes clear and doable.
Instead of chasing random exercises or waiting for things to get worse, you’ll know exactly what to do first, next, and later.
👉 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: 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

124- Have a Strong Core with Diastasis Recti// Healing Beyond Crunches & Kegels

If you’ve Googled “how to heal diastasis recti postpartum” and ended up more confused than empowered — you’re not alone, momma. 💕
In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor and women’s health physical therapist, breaks down what diastasis recti (DR or DRA) really is, why it happens during pregnancy and postpartum, and why healing is so much more than avoiding crunches or doing endless kegels.
Here’s what you’ll learn in this episode:
✨ What diastasis recti actually is → beyond “a gap,” it’s about the health of your fascia and how your core manages pressure. ✨ Common myths & misconceptions → why advice like “never do crunches” or “just do kegels” often misses the bigger picture. ✨ What actually supports healing → breathwork, fascial release, functional strength, and system-wide integration. ✨ When to seek professional support → signs your DR may need extra attention. ✨ Why you’re not broken → DR is common, normal, and fully capable of healing with the right tools and support.
Whether you’re newly postpartum or years out still struggling with core weakness, coning, doming, or pelvic floor symptoms — this episode will give you clarity, confidence, and next steps to support your healing journey.
Resources & Links Mentioned in This Episode:
📲 Download the Pelvic Floor, Core & More App → [insert link] 💎 Join the RESTORE 12-Week Program for guided lessons, exercises, and coaching to heal diastasis recti, strengthen your pelvic floor, and feel at home in your body again → [insert link] 🎧 Related Episodes:
Ep. 118 Why Your Core Is Not the Problem — It’s the Messenger
Ep. 120 Back to You: Prioritizing Your Pelvic Floor Healing as Kids Go Back to School
👉 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: 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

123- Birth Prep Basics// How to Prepare Your Body, Core & Pelvic Floor for Labor and Delivery

Are you pregnant and wondering how to best prepare your body for labor, delivery, and postpartum recovery? You’re not alone! So many moms-to-be feel anxious, overwhelmed, and unsure of what to do in these final weeks. The good news is: you can prepare — and the right strategies can make birth smoother, reduce tearing, and help you feel confident in your body.
In this empowering episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, Doctor of Physical Therapy and women’s health specialist, shares the top birth prep practices for any trimester that focus on your pelvic floor, nervous system, and overall body readiness.
Here’s what you’ll learn inside this episode:
✅ Why the third trimester is the most important time to prepare for labor.
✅ The 4 pillars of smart birth prep: breathwork & nervous system regulation, pelvic floor relaxation, functional strength, and mindset/advocacy.
✅ Practical exercises like supported squats, perineal massage, and breathwork that you can start today.
✅ Common mistakes moms make in the third trimester (like overdoing kegels or avoiding movement entirely) — and what to do instead.
✅ A simple daily birth prep routine you can follow in just 10–20 minutes a day.
Whether you’re preparing for a vaginal birth, a VBAC, or simply want to feel calmer and more empowered heading into labor, these tips will give you clarity, confidence, and a toolkit for the big day.
💡 This episode is perfect if you’re searching for:
Third trimester birth prep tips
How to prepare your body for labor and delivery
Pelvic floor exercises for pregnancy
Safe third trimester workouts
Perineal massage and pelvic floor relaxation
Nervous system regulation for labor
Pregnancy affirmations and mindset practices
✨ Next Steps for You:
📲 Download the Pelvic Floor, Core & More app for prenatal-safe workouts and guided routines.
💎 Keep my RESTORE Program in mind for postpartum recovery — because how you prepare now shapes your healing later.
🎧 Subscribe to the podcast so you never miss more evidence-based, supportive episodes on pregnancy, postpartum, and women’s health.
🌸 Remember: you don’t have to just “wait and hope” for birth to go well. You can actively prepare your body, core, and mind for a more empowered experience.
 
💖 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: 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

122- Smart Prenatal Modifications// How to Safely Adapt Exercise During Pregnancy for Strength, Comfort & Core Protection

Are you pregnant and wondering if your favorite workouts are still safe? Or maybe you’ve heard conflicting advice about what you can and can’t do during pregnancy — and it’s left you feeling confused, cautious, or even scared to move at all.
The truth is: you don’t have to stop exercising during pregnancy — you just need to make smart modifications. 💪✨
In this episode of Pelvic Floor, Core & More, I’m breaking down the best pregnancy exercise modifications that keep you strong, support your pelvic floor, and prepare your body for both birth and postpartum recovery.
Here’s what you’ll learn inside this episode:
✅ Why modifications are not about doing less — they’re about protecting your core, pelvic floor, and joints during this season of change.
✅ The Top 5 Exercise Modifications for Pregnancy including breathwork swaps, core and plank variations, safe squat + lunge setups, adjusting for impact, and when to stop lying flat on your back.
✅ How to recognize your body’s red flags (coning/doming, leaking, heaviness, or pain) and adapt in real time.
✅ Why listening to your body’s boundaries during pregnancy is the ultimate form of empowerment — not weakness.
✅ How these pregnancy-safe exercises set you up for a smoother postpartum recovery.
Whether you’re in your first trimester or third trimester, these safe pregnancy workout tips will give you confidence and clarity. You’ll walk away knowing how to modify without fear, so you can stay active, protect your core and pelvic floor, and feel strong in your changing body.
💡 This episode is for you if you’re searching for:
Pregnancy exercise modifications
Safe workouts during pregnancy
Prenatal core exercises
How to exercise with pelvic floor support while pregnant
Tips to avoid diastasis recti, prolapse, or leaking during pregnancy workouts
✨ Next Steps:
📲 Download the Pelvic Floor, Core & More App for guided prenatal and postpartum workouts.
💎 Join RESTORE, my 12-week signature program to heal your pelvic floor and core postpartum.
🎧 Don’t forget to subscribe to the podcast so you never miss an empowering, evidence-based episode on women’s health.
🌸 You don’t have to sit pregnancy out — you just have to move smarter. Let’s get you strong, confident, and ready for motherhood.
🎧 Listen now and discover how to keep moving in a way that supports your body, your baby, and your birth goals.
📲 Want guided, prenatal-safe workouts + pelvic floor education? Join my RESTORE program inside the Pelvic Floor, Core & More app — your home for holistic, trimester-friendly movement, breathwork, and education.
Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫
💖 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: 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

121- Pregnancy Fitness 101 | How to Stay Strong, Protect Your Pelvic Floor, and Prep for Birth

Are you pregnant and feeling unsure about how to exercise safely without putting yourself — or your baby — at risk? Maybe you’ve heard conflicting advice like “just keep doing what you were doing” or “only walk and stretch” and now you’re stuck wondering what’s actually safe.
In this episode of Pelvic Floor, Core & More, I’m breaking down everything you need to know about prenatal fitness so you can move with confidence, stay strong throughout pregnancy, and prepare your body for a smoother birth and postpartum recovery.
We’ll cover: ✅ The truth about exercising while pregnant — and which myths you can ignore for good ✅ How your core and pelvic floor change during pregnancy (and why that matters for every workout you do) ✅ Safe, essential movements for strength, mobility, and pelvic floor health in each trimester ✅ Red flags to watch for so you can modify your workouts before small issues become big problems ✅ How to use exercise to prep for labor, delivery, and recovery — so you can start postpartum from a place of strength
Whether you’re in your first trimester or counting down the weeks to delivery, this episode will give you the tools to feel confident, capable, and connected to your changing body.
💛 You’ll Learn:
Why adaptation — not elimination — is the key to safe prenatal workouts
How breathwork supports both pelvic floor health and core stability during pregnancy
The top movements I recommend for strong hips, a balanced core, and less pain during pregnancy
Why pelvic floor relaxation is just as important as strengthening for birth prep
🎧 Listen now and discover how to keep moving in a way that supports your body, your baby, and your birth goals.
📲 Want guided, prenatal-safe workouts + pelvic floor education? Join my RESTORE program inside the Pelvic Floor, Core & More app — your home for holistic, trimester-friendly movement, breathwork, and education.
Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body”
Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫
💖 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: 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

120- Back to You: How to Prioritize Your Pelvic Floor Healing as the Kids Go Back to School

It’s officially back-to-school season — and if your calendar is already filling up with snacks, soccer, drop-offs and appointments… this episode is your reminder:
✨ You still get to be a priority. ✨ Your healing doesn’t have to wait. ✨ You’re allowed to take up space on your own calendar.
In this episode, Dr. Desiree shares a soul-nourishing (but practical) roadmap for creating nervous-system-safe structure this fall — and why getting “organized” doesn’t just help your time, it helps your core + pelvic floor heal more effectively. You’ll walk away with easy, low-effort ways to weave regulation, rest, and reconnection into your daily routines — even if life is hectic.
Inside this episode:
Why fall routines often reactivate symptoms for moms
The deep link between scheduling stress and pelvic floor pain or leaking
How dysregulation leads to setbacks in your healing journey
Why your nervous system needs structure to feel safe enough to release
Quick micro-routines to support your body while staying productive
A heartfelt reminder that prioritizing your health is not selfish — it’s strategic
This is for you if:
You’re navigating postpartum recovery or stress while juggling kids' schedules
You feel like you’re falling to the bottom of your own priority list
You want to support your healing without adding more to your to-do list
You’re ready to feel strong, present, and regulated again this season
🎁 Bonus: This episode pairs beautifully with the Regulate to Rebuild bonus inside RESTORE — open your app and start now.
Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body”
Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫
💖 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: 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

119- Grounded Healing: How Touching the Earth Supports Your Nervous System, Pain Relief & Pelvic Floor Recovery

If you’ve been feeling tense, tight, or just… disconnected from your body — this episode is your invitation to literally come back down to Earth 🌍
Dr. Desiree dives into the beautiful science + somatic wisdom of grounding — the practice of reconnecting to the Earth through skin contact (like walking barefoot or laying in the grass). You’ll learn how this simple, free tool can completely shift your nervous system, reduce symptoms like pelvic floor tightness or pain, and help you feel more at home in your body again.
Whether you're postpartum, in a season of stress, or struggling to reconnect with your core... grounding might be the missing piece in your healing. ✨
Inside this episode:
What grounding actually is — and why it’s so powerful
How grounding impacts your nervous system and stress hormones
The surprising connection between grounding + pelvic floor healing
Why your core might not be activating — and how to gently reset it
4 ways to start grounding today (even if you live in the city!)
This is for you if:
You feel like your body is stuck in tension or holding
You’re leaking, experiencing prolapse or pain, or not feeling “connected”
You’ve been doing the exercises but not seeing results
You want to support your pelvic floor without over-efforting
🎁 Bonus: This episode pairs beautifully with the Regulate to Rebuild Bonus module inside RESTORE — available now in your app!
 
Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body”
Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫
💖 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Research Articles mentioned: Chevalier et al. 2012; Oschman et al. 2015; Ghaly & Teplitz 2004; Sinatra et al. 2013
 
Keywords: 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

118- Why You Still Feel Off — Even After Doing All the Exercises And What Body Work You Are Missing

Doing “all the right things” but still feel off in your body? This episode dives into the missing links. You’ll learn why symptoms persist even after movement — and what deeper healing layers might be calling for your attention. Bodywork like Fascial mobilization and other manual/soft tissues strategies are many times thought of as a luxury and not a necessity for healing. Which may be causing alot of your symptoms!
What You’ll Learn:
The difference between movement for performance and movement for healing
Why fascia, breath, and emotional release are key to progress
What happens when we force healing vs invite it
How to stop pushing and start partnering with your body
Real examples of embodied healing breakthroughs
 
Mentioned in This Episode: 💖 RESTORE — My 12-week program for pelvic floor, core & nervous system healing 📲 Download the Pelvic Floor, Core & More App — Breathwork, movement, and guided recovery tools 🎧 Want more? Listen to: “What to Do When You Feel Disconnected From Your Body”
Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫
💖 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!
💫 Begin Your Journey with RESTORE & Continue the Full Embodiment Inside The Empowered Core Collective!
This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!
📲 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
💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 
🌟 Be a Founding Member
The Empowered Core is open now for a select group of women ready to grow from strong… to sovereign.
🌿 Learn more & apply: https://balancedmomtality.com/restore
🌟 Inside The Empowered Core, you’ll get:
✅ Monthly group coaching calls + mini masterclasses with Dr. Des ✅ Access to a private, high-vibe VIP community of like-minded women ✅ Weekly Des Drops – audio pep talks, healing prompts, or movement wisdom ✅ A curated library of journal prompts, rituals, and embodiment tools ✅ Ongoing inspiration + expert answers to keep you grounded and growing
This isn’t just continued access — it’s continued expansion. If RESTORE is your reboot… The Empowered Core is where your power takes root.
Stay in the room. Stay in your body. Stay supported. ✨ You’re not just restoring your core — you’re becoming unshakable.
💖 Prefer 1:1 or Hybrid Support?
Let’s build a plan just for you. Email PTDes@balancedmomtality.com
Keywords: posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, fascia, manual therapy