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

40- Reflecting On 2023 So You Can Be Intentional with Your Time in 2024 and Crush Your Goals as a Busy Mom

Hey Friend!
Happy New year! I can’t believe it is already 2024 and it’s the most obnoxious time of year.. Jk…kinda! Everyone is making goals and resolutions and most are going to fall off the wagon in a month or two. But I am here to help so that doesn’t have to be you! I know you have the best intentions to grow this year as a woman, a mom, a wife, a friend, a sister, a daughter, a business owner, whatever it is, there are so many aspects of our lives that take our attention and time and without being super intentional and planning your time, the year may pass without you making any big steps towards those goals and intentions.  Whether you want to work out at home more, not be overwhelmed and be present with your kids, be consistent with your pelvic floor therapy exercises or get back into the gym, it needs to be something that you value in order to make it easier to show up.  So inside today's episode I am diving into how I am navigating this time of year and still making goals, but ones that I feel confident I will be able to show up for because I care about them and because I have an action plan.  I would love if you would come over to the FREE and Private facebook group (link below) and share what your takeaways were from this episode and what goals or intentions you have for 2024 so we can all help keep each other accountable! 
If you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

39- Adjusting Expectations So You Can Stay On Track Through Winter Break

Hey Love!
The Holidays are already over, but we are still in the middle of winter break and the pressure is real.  The pressure to all of a sudden be on top of all things in life when the New Year comes around is real.  On top of the other real pressure to also be a bum on the couch and indulge on all the holiday treats that are still lying around the house.  Both of these pressures are real and both of them can be all encompassing if you give in fully to either one.  However, I have realized the best thing to do to stay consistent and to avoid sabotaging your progress throughout the year is to give into both.  Feel the motivating and inspiring pressure of the New Year to re-evaluate how you spent 2023 and start to dream and visualize what you want for yourself in 2024 and start tackling them NOW.  Also don’t restrict yourself from enjoying yummy foods or from lying around and resting more than usual.  There is a better way to handle this time of year than to yoyo all over the place and stop working on your health and wellness goals.  Which will only cause your symptoms of leaking, joint pain, urinary incontinence, prolapse, IBS, constipation etc. to flare up. Instead lets keep our own health in the front of our minds and still keep ourselves on track, even if its a slower track. Stay tuned for this week's episode where I give you a little pep talk about how you can stay on track through the rest of this slower Holiday season. 
 
If you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com
 

38- Benefits of the Big O//Give Yourself the Gift of Connection and Pleasure This Holiday Season Without Shame or Guilt

Hey Girl!
I hope you enjoyed the Stress Series and the last two weeks episodes with Integrative Herbalist Amy McKelvey! If you haven’t yet listened, do it now! This week's episode was inspired by my chat with her and how we as women need to know, appreciate and understand our bodies.  We need to know pleasure and what feels good and what doesn’t.  As a woman, self pleasure is something that can come with alot of shame and guilt.  Which is so silly because men boast about it all over the place, normalizing it, as it should be. However, if a woman talks about masturbating she is made to feel like she has done something wrong.  Our culture has failed our women when it comes to our health, especially our sexual health.  We need to be the advocates for our body so that we can not only understand our own human vessel, but also so we can understand pleasure and what our bodies like in order to know what our bodies don’t.  This connection is also what will prevent many other pelvic health conditions like pelvic pain, pain with sex/intercourse, incontinence, UTI’s, prolapse and more! This is because having an orgasm has SO many benefits!
Inside this week's episode I am diving into all the juicy benefits of having an orgasm and why you need to give yourself one regularly! For the good of your health, and your pleasure.  I’m also breaking down the stigma around this topic and talking about it openly to normalize these conversations for other women who are feeling shame around self pleasure and exploring your own body. It may not seem like this is necessary for your health, but listen to this full episode so you can really understand the amazing benefits of the big O. 
If you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
 
Learn > www.balancedmomtality.com

37- Stress Management Series// The Best Herbal Supplements to Reduce Stress, Pelvic Pain, UTI’s, IBS and More with Integrative Herbalist Amy McKelvey Part 2

Hey Momma!
This is the last week in the Stress Series on the podcast and we are finishing our chat with Integrative Herbalist and natural products consultant Amy McKelvey.  In part 1 of this interview last week, we dove into her story and how she founded her amazing herbal supplement company Her Vital Way.  As well as the benefits of using herbs and connecting with our bodies and nature to reduce stress and get to the root cause of your symptoms.  In part 2 this week, we are going much deeper into the world of herbs and specifically which herbs can treat and prevent 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! Part 2 is long, but thats because it is filled with lots of great information and some questions that might make you think about how you treat and view your health and your body as a woman.
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 
Or you can purchase her supplements with %20 OFF for being a listener with code "MOMT20" at www.hervitalway.com
AND
As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!! 
Make Sure to reach out to> PTDes@balancedmomtality.com 
AND/OR
Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/
 
Follow and get tips/tricks on: 
Facebook> @thebalancedmomtality
Instagram> @the_balanced_momtality
Learn > www.balancedmomtality.com
 
Follow HerVitalWay on socials @hervitalway

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
Instagram> @the_balanced_momtality
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
 
Instagram> @the_balanced_momtality
 
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