Pelvic Floor, Core & More with THE BALANCED MOMTALITY | Exercise Safely During Pregnancy and Postpartum, Heal Pelvic Floor Leaking, Prolapse and Pain, Balance Self Care for Moms

36- Stress Management Series// Benefits of Herbs and Nature on Reducing Stress and Finding the Root Cause of Your Pelvic Issues- Interview with Integrative Herbalist Amy McKelvey Part 1

Hey Momma!
This is the last two week in the Stress Series on the podcast and so I have something new and special for you! Inside today’s episode I am chatting with Integrative Herbalist and natural products consultant, Amy McKelvey.  She is also the CEO and founder of Her Vital Way, a practitioner recommended wellness brand that sells non-GMO, clinically validated herbs and supplements, at efficacious dosing - direct-to-consumer. Her passion for educating and empowering women on the many medicinal benefits of herbs and how we can use them proactively to prevent stress, pain and disease in the body. Our chat ended up being pretty long and so this is part 1 (of 2). 
In part 1 we are discussing the benefits of connecting to the earth and using gardening as a way to de-stress our bodies as well the importance of connecting to our own bodies so that we can find the root cause of our issues. In part 2 We continue the conversation and dive into, not only the benefits of herbs on stress, but also their impact on treating and preventing many pelvic floor conditions like frequent incontinence or leaking, UTI’s, pelvic pain or pain with sex, vaginal dryness/irritation, interstitial cystitis or overactive bladder, constipation, IBS and so much more! These herbs are healing in so many ways especially in helping the body adapt and adjust during hormonal changes like postpartum, perimenopause and menopause. They are here for us to use with very little side effects and Amy has created a supplemental company to bring those herbs to you in a convenient and efficacious way! So you can have a little help when you're feeling tapped out or overwhelmed or navigating big changes, or to prevent issues all together! Your pelvic floor and the rest of your well-being will thank you!
 
If you resonated with this chat with Amy and want to learn more about her supplements and are curious which herbs would be best for your physical and mental health contact her at support@hervitalway.com for a FREE consultation! You can also purchase her supplements at www.hervitalway.com and get 20% OFF using code MOMT20! 
And 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
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Learn > www.balancedmomtality.com
 
Amy is also on Social media @HerVitalWay

35- Stress Management Series// Best Types of Exercise and Movement to Manage Your Stress, Pain and Pelvic Floor

Hey Momma!
Have you been working on your sleep in nutrition? Right now we are in the middle of the Stress Series on the podcast, where I have talked about the major role that stress has in our bodies and in our pain and physical conditions.  So far I have dived into sleep and nutrition with a ton of tools and strategies that you can use to optimize both! Today I am going to add to all that goodness and chat about one of my favorite topics and ways we can improve our overall health and wellness, exercise and movement! 
We all know exercise has many benefits (I have an episode dedicated to just that), but one of the major ones is improving mental health and overall lowering stress and inflammation in the body! There are some types of exercise that do this better than others and so inside today's episode I am going over my favorite top types of exercise and movement that can really make a life-changing impact on not only your physical health, but your mental health and pain as well. Mom’s have so much to juggle and it can feel like alot to get in consistent exercise, but it really doesn’t have to be intense and gentle movements like breathwork and walking can be insanely beneficial to our stress and pain management. Not to mention our pelvic floor and managing conditions like pain with intercourse, constipation, back pain (all the pains), interstitial cystitis/ overactive bladder, and even TMJ.
If you resonated with this episode and/or need help with identifying which types of exercise would be best for your physical and mental health or 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
 
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Learn > www.balancedmomtality.com
 

34- Stress Management Series// Nutrition Is Key in Managing Anxiety, Overwhelm and Pelvic Pain Flare Ups

Hey Lady!
It’s the next episode in the “Stress Series” and this week I am breaking down some of the basics when it comes to nutrition and our diet and how our stress is impacted by our nutrition and also how our nutrition is impacted by our stress.  When we’re stressed we typically eat poorly and add on the extra sweets and goodies this time of year and it can be easy to fall into a poor diet and not realize how much those fatty, sugary foods are then causing our anxiety and low energy. However, if we can be a little more aware while we indulge in the tasty treats by adding in some other nutrient dense and beneficial foods, we can get ahead and make out body more adaptable and resilient to moments of stress that we can’t control.
So today I am going to dive in to some of the basic, easy and game changing foods that you should be including in your diet so that your body can be more adaptable and not only handle the stress of the holiday season, but also fight off illness/disease and avoid flare ups of gut or irritable bladder, or pelvic pain. We have more control with our health and wellness than we think and our diet is our biggest tool. It can be so hard as a busy active mom running around to have time to eat a balanced and healthy diet.  Especially during pregnancy and postpartum when the energy might not be there to make homemade meals.  Except this is the most important time to eat healthy because you are growing a human or recovering and healing from birthing a human, which requires alot of nutrients and energy. There are alot of easy and quick things you can do to elevate your snacks and meals to make them work for your mental and physical health and not against it!  So make sure to check out todays episode so you can fully understand how every choice you make with your diet and activity is influencing your mental and physical health either for better or worse. 
If you resonated with this episode and/or need help with improving your sleep, stress or 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
 

33- Stress Management Series// Improve Your Sleep To Improve Pain, Urgency and Stress

Hey Momma!
Are you a good sleeper? Or are you waking up a lot, maybe because of pain or you have to pee? Sleep is the number one foundational piece to our health and is crucial for our overall health and managing our bodies stress and in turn, our pain and urgency symptoms.  Last week’s episode broke down the reality of how much stress impacts and can even be causing your pain and urinary urgency symptoms and why I see alot more flare ups of symptoms this time of year.  It inspired me to dive deeper into how we can manage our stress so for the next few weeks I am doing a Stress Management Series, where each week I will break down the various areas in our lives that directly impact our overall stress and ability to heal, restore and manage all the chaos this Holiday season. Starting with sleep, because sleep is vital for all other things to work optimally. 
So inside this week's episode I am going to dive into why sleep is so important, what good sleep looks like and also tips and strategies to improve your sleep hygiene.  As moms we are kind of trained to function on almost no sleep, starting in pregnancy and especially during postpartum, but that doesn't mean it is good for us! Especially if you are someone with urinary urgency and waking to go to the bathroom alot at night (or even once) or waking because of pain or difficulty falling asleep, this episode will be so helpful for you! If you are wondering what you can do to improve your sleep make sure you stay tuned!
If you resonated with this episode and/or need help with improving your sleep, stress or 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
 

32- Manage Pain Flare Ups By Managing Your Stress This Holiday Season

Hey Momma!
Have you noticed your pelvic or back pain flare up after you worked so hard to get it to heal and go away? Maybe you notice you are going to the bathroom all the time again or maybe for the first time? Or you’re avoiding sex because it’s painful? Well it might not be because of something you did activity wise.  There is a reason I see an increase in patients with pain flare ups or new inflamed tissues and injuries this time of year.  The Holidays can be such a wonderful time of year, but also a stressful and overwhelming one am I right?! Stress is way more rooted in our pain than we realize even with the obvious connections like the nervous system.  This is why especially during periods like the holidays or pregnancy or postpartum, when our body and our minds are in some level of high stress dealing with lots of adjustments and lack of sleep, we feel like our body is extra sensitive.  
 
There is such a holistic way to approach our stress and manage the overwhelm this holiday season and inside today’s episode I am going to dive so much deeper into this connection of stress and our pain and how we can truly help manage and heal our pain by managing our stress.  This time of year adds a lot of extra tasks and pressures and it makes it so easy to put ourselves last and try to juggle all the things. Mom life is a lot so it's even more crucial for us to listen to our body and manage our stress and take care of ourselves so we can balance all the things and still feel happy and comfortable doing it!
If you resonated with this episode and/or need help with stress and any pelvic floor/women's health issue like 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
 

31- Reconnect to Heal and Prevent Pelvic Pain and Leaking

Hey Girl!
Has your pelvic pain, leaking or trauma been causing you to avoid thinking about sex? Or even the thought of looking at your vagina makes you feel yuck? Maybe even saying it?! Then This episode is for you! As women and moms in today’s society there has always been a taboo culture around things in the pelvic girdle or even associated with it, like sex, or self pleasure/mastrubation or even just looking and touching your vulvar or vaginal area.  I mean we talk about it as a “private part” and we have made it so private that they are private to us because we are so disconnected from our own bodies.  We are told even by Women’s Health providers that pain with sex or pelvic pain as we age is normal, that leaking is normal, that issues during pregnancy and postpartum are normal.  The reality is they are NOT normal and we need to not only spread the word about what is NOT normal, but also what IS normal. 
 
Today I am diving into one of the things I think is the most important when it comes to healing and restoring your pelvic floor. It is not breathwork and it is not kegels. It may be a taboo topic, but that is why we are talking about it today, so we can learn and no longer feel “yuck” looking or touching our bodies and instead feel confident and capable that we understand and appreciate our bodies.  So make sure that you listen through so you can learn more about your pelvic floor, your body and your mind.  Let’s stop letting shame keep us from healing and instead reconnect and be intune with our body so we can hear its messages and give it the time and attention it deserves and so desperately needs. 
 
So fill up your water, put in those airpods, roll out your mat and let’s connect!
AND
If you resonated with this episode and/or need help with any pelvic floor/womens health issue like leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain lets 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
 

30- Build Your Butt// 4 Best Glute Exercises for Pelvic and Whole Body Health

Hey girl!
You are making the time to workout and strength train, but are you prioritizing the right exercises? It can be so overwhelming to try to create the right workout or fitness plan and our time is limited so we want to make sure we are getting the biggest bang for our buck!  Whether it’s during pregnancy, postpartum or beyond, glute exercises are crucial for pelvic floor and whole body health! Did you know that your foot, knee or hip pain can, and probably is, being caused by glute weakness or an imbalance in the pelvic muscles?! Even painful sex can be because there is dysfunction in the glutes and pelvic muscles. As our bodies adapt and shift during pregnancy, postpartum or beyond, it is important to make sure we keep our glutes active and strong to help keep pain and pee-leaks away.  However, there are so many leg and glute exercises that it can be overwhelming to try to know which ones to prioritize as busy but active moms!
Inside today's episode I am going to break down the four main exercises or functional movements that I think are crucial to maintaining balanced strength and stability around the pelvis, as a pelvic health physical therapist. Remember mommas, you do not have to be an experienced lifter to do these exercises. May of these you are already doing on a functional level, so it is more about learning the movement patterns and doing them at body weight or whatever weight feels good for your core and your body and showing up for it consistently! 
If you have any injuries or painful symptoms, make sure to reach out so we can get you booked for a Coaching Session or in person Therapy session for a more individualized plan and one-on-one instructions so you can feel confident as you start strength training and grow that booty!! 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

29- Systemize Your Fitness Routine// Workouts Made Easy

Hey girl!
Are you tired of getting to the end of the day and feeling like you were stuck in the To-Do List and didn’t get your exercise in… again?! I have been there (as so many moms have) and I know you are wishing you could start being consistent and showing up for your health and fitness goals and actually accomplish them! If we keep waiting for the “free time” to show up, we will never get any exercise in.  I am a mom of 3 and have troubleshooted different types of exercise and workout routines/structures through all different stages of motherhood both for me and my patients.  If you are pregnant or postpartum, your energy and time are even more valuable and having systems in place for your fitness routine is crucial! 
Inside today’s episode I share some of the amazing strategies and frameworks, like time blocking, that have helped me reach fitness goals way beyond what I thought possible.  This episode is inspired by a woman that I stumbled across in my desire to get organized and out of the overwhelm, Chelsi Jo.  Chelsi Jo has her own podcast, Systemize Your Life, that I highly recommend checking out if you were inspired by this episode and want TONS more on organization and ALL things systems.  She has inspired me and totally converted me to someone who actually wants systems (and even uses a planner), despite rebelling against them all my life. She also has a Systemize Your Life Academy Program that will take you from overwhelmed to organized, helping you stay on top of not only your fitness, but your home and work life as well! Check out my affiliate link for her program below!
And if you want to get more support in systemizing your fitness routine, please reach out and lets get you booked for a Coaching Session or in person Therapy session! Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
 
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Chelsi Jo Systemize Your Life Podcast: 
https://podcasts.apple.com/us/podcast/systemize-your-life-routines-schedules-time-management/id1488424047
 
Check Out Systemize Your Life Academy Here:
https://desireesyl--chelsijo.thrivecart.com/sylvip/
 
Podcasts mentioned in today’s episode:
“Mom Guilt Stopping You From Exercising” 
https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab/id1682290727?i=1000625913901
 

28- Birth Prep- 5 Tips For An Optimal Labor And Delivery

Hey Momma!
Are you pregnant or planning to get pregnant and wanting to make sure you are preparing your body and mind for labor and delivery? Birth can be alot on the body and on the mind, but if we prepare with the tips discussed inside this episode, we can set ourselves up for a better chance that we will be able to have that natural vaginal birth, with shorter labor and pushing times, minimal to no perineal tearing and a better postpartum recovery experience.  Out of my three birthing experiences, my second two were night and day compared to my first because of what I now understand about the mind body connection and the exercises I was able to do before hand during my third trimester to help assist my pelvic floor and pelvic girdle to open and get ready for baby.  
 
So if you want to make sure you are doing everything you can to prepare your mind and body for birth, stay tuned for this week’s episode where I dive into the 5 tips that were a game changer for my labor and deliveries as well as for the hundreds of other women I have worked with.  This information will help you reduce your risk of tearing, excessive labor times, pelvic organ prolapse, hemorrhoids, episiotomies, and c-section.   I hope you find this informative and useful as you start to practice these tips the closer you get to your due date. 
 
If you want to get more support in knowing what’s the most beneficial and optimal mobility and breath work exercises and soft tissue/perineal massage techniques that are best for your body, please reach out and lets get you booked for a Coaching Session or in person Therapy session! Make Sure to reach out to> PTDes@balancedmomtality.com 
 
AND/OR
 
join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
 
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/

27- Don’t Fall Into Bad Habits- 3 Areas To Focus On To Avoid Pelvic Pain Flare Ups

Hey Friend!
The seasons are changing, which means the days are getting shorter, the food is getting cozier and our energy might not be the same.  This time of year can also be very busy, making it harder for us to get in movement as often and healthy home cooked meals.  Mom life has us running all over the place and if we aren’t careful we can fall into those bad habits that might have caused your pelvic pain or prolapse symptoms to begin with.  I think it is important as women especially, to listen to not only our body’s cycle, but also natures cycle and learn to work with it, not against it.  Especially as we work to heal, it can be so frustrating when pelvic symptoms like heaviness/ pelvic organ prolapse, constipation, urinary urgency, UTI sensations, incontinence, tailbone pain or pain with intercourse start to creep back up.
Inside today’s episode I am going to dive into 3 areas that I am prioritizing as the seasons shift to avoid any regression in my progress or flare ups of my own pelvic symptoms.  Being intentional with these three areas of your life during this season will prove to bring you the energy you want and make sure you aren’t plateauing or regressing during this season of life.  Being a balanced momma means we are not restricting ourselves of anything, but more being intentional about what and how much we are doing and consuming.  So stay tuned with me as we create a more balanced mindset or mentality (momtality) this Fall season.  
If you want to get more support in managing a flare up or in healing and restoring your core reach out and lets get you booked for a Coaching Session or in person Therapy session. Make Sure to reach out to> PTDes@balancedmomtality.com 
 
AND/OR
 
join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
 
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/