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

26- How To Strength Train Safely and Optimally as a Women for Beginners and Advanced Weight Lifters for a Strong Pelvic Floor and Core

Hey Friend!
Are you ready to add and prioritize strength training so that you can FEEL STRONG, CONFIDENT and PAIN FREE?!? Hopefully you checked out last week’s episode on ALL the amazing benefits of strength training (and if not I highly recommend it) and you are inspired and motivated to start picking up those weights and build that muscle! During pregnancy and postpartum navigating fitness and strength training can be scary because we don’t want to hurt ourselves or our growing baby, but there is always a level of strength training that you can do.  Even without equipment!
Inside today’s episode I dive into many different tips and strategies on HOW you can get started with strength training or just prioritize and optimize your strength training, even when your stuck at home and have to do a home workout with minimal to no equipment.  This does not have to be overwhelming or time consuming, I am providing you with my strength training system so that you can take out the overwhelm and fear around strength training.  Especially for pelvic floor issues like incontinence and prolapse, strength training can be so beneficial, especially during your pregnancy and postpartum journey.  Need I mention also to tone the core and get rid of that mom pooch?!? I have loved my strength training journey and I am so excited to see how you feel once you start prioritizing yours! 
 
If you want to get more support in knowing what’s the most beneficial and optimal strength training program for you or help 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/ 

25- Why Strength Training for Women Is a Must To Feel Confident, Strong & Pain Free

Hey Love!
I know you want to FEEL STRONG, CONFIDENT and PAIN FREE as you move throughout life (pregnancy, postpartum, menopause) and you probably know exercise will help you with that, but did you know that strength training is really where you get the biggest bang for your buck?! Is the term strength training or weight lifting just a big “No” for you or do you feel anxiety about having to use weights? Or maybe you now strength training and having a variety of types of exercises is good, but strength training is low on your list and you don’t do it often or consistently.  Either way, I want you to understand all the benefits of strength training and why it should be top of your list of types of movement and exercise you are making time for.
 
Especially if you are pregnant, postpartum or going through menopause, strength training is going to be the key to staying active, comfortable and feeling strong! As well as keep your pelvic floor strong and pee-leak free! Even if its a 10 min home workout with bodyweight, it’s going to be beneficial! Strength training is for everyone, especially women. So it’s time we start prioritizing weights and progressive overload training so that we can feel amazing and look amazing! You can be a Fit Strong Mom and I am here to support you if you are unsure where to start! If you want to get more support in starting strength training and healing and strengthening your core join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
AND/OR
 
Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> PTDes@balancedmomtality.com 
 
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/ 
 

24- 3 Nutrition Tips to Boost Your Energy & Pelvic Floor During Pregnancy, Postpartum and Beyond

Hey Momma!
Are You tired of feeling… well tired?! It seems like not having enough energy is something that most women, especially moms, can relate to.  There is so much to keep up with and you not only want to be able to have the energy to keep up with it all but also have the energy stores and nutrients to be able to grow muscle and strength and heal if and when your body needs to.  Especially during periods of our lives like pregnancy, postpartum or menopause when our hormones are all over the place, our sleep patterns are off and feeding ourselves many times ends up being last priority, let alone making sure what we are eating is even healthy.  I know I have moments where I am eating my kids left over mac n cheese and chicken nuggets for dinner or depending on protein bars to replace meals I don’t have time for.  However, if we just bring a little more intention and awareness to what macro and micronutrients we are eating and when, we can make a huge difference in how we feel, our energy and even our pelvic floor health!
 
So stay tuned and listen through this weeks episode where I dive into 3 tips that are going to boost your energy as well as your pelvic floor health! Within each one I dive into a lot of detailed tips and I cannot emphasize enough how huge of a difference just focusing on some of these basic lifestyle and diet changes can really improve your mood and overall energy.  Momma you deserve to feel strong, healthy and confident and being more intentional and balanced with what you put in your mouth is the best place to start!
 
If you want to get more support in healing and strengthening your core join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
AND/OR
 
Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities.> PTDes@balancedmomtality.com 
 
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/ 
 

23- Strengthen Your Core Without “Exercise” and Why EVERY Exercise You Do Should Be a Core Exercise

Hey Love!
Have you been wishing you could sneak in some strength training and core exercises without actually taking time to “exercise”?! OR wishing you could strengthen your core without doing annoying “core exercises”? It can be so hard for busy women, especially mommas with kids, to be able to take the time to workout and it can even add stress trying to fit it in. We know it’s important but maybe you hate to “exercise” or maybe you are taking the time to exercise but you aren’t seeing the results in your core that you would like. During pregnancy and postpartum, core exercises are even more important, and unfortunately are usually avoided during these periods of life due to fear and lack of energy and time.  I have worked with hundreds of women trying to “sneak-in” core exercises and how we can optimize their time and their workouts so that they don’t feel stressed trying to heal and strengthen their core.  Especially if you are or want to be a Fit momma and you are taking the time to exercise and workout, you want to make sure that you aren’t going to hurt yourself and also that you are getting the biggest bang for your buck!
Inside todays episode, I dive into how you can start moving through your normal daily routines with a bit more intention so that you also get a core workout in AND save your body from injury.  Also if you are taking the time to exercise, I’m going to explain WHY and HOW EVERY EXERCISE SHOULD BE A CORE EXERCISE.  This change in intention during your workouts will make it so that you are not only getting some core work without doing “core exercises” but also reduce risk of injury because you will be optimizing your mechanics with ALL movements and exercises you do.  Whether you are a busy stay-at-home-mom (SAHM), work-from-home-mom (WFHM), work-out-of-the-house-mom, fit-mom, hate-to-exercise-mom or not-a-mom-at-all… you will want to hear what is inside this episode! 
Previous episodes referenced inside this
"Is your Core engaging When and How It Should?"-  podcast:https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab/id1682290727?i=1000615671532 
"Listening To The Body's Boundaries- Prenatal Fitness Guidelines"
https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab/id1682290727?i=1000613025231
 
If you want to get more support in healing and strengthening your core join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
AND/OR
 
Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> PTDes@balancedmomtality.com 
 
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/ 

22- Birth, Trauma, Pain- How Trauma Shows Up In The Body & How To Heal

Hey Momma,
Have you been dealing with pain since you had your baby? Maybe its pelvic pain, back pain, c-section scar pain, hip pain, pain with sex or maybe even just a lot of postpartum anxiety or depression. Did your birthing experience not go as planned? Or is your birth story something you don't like to think about? Even if our birth goes "smoothly" it can still feel traumatizing, especially to the body.  Our body holds memory and when it comes to trauma, it can hold onto it for years without us even knowing. So many times women power through labor and dive straight into motherhood, unaware of the trauma they are ignoring and subsequently, storing inside their body. I have worked with so many women in the postpartum fourth trimester period who feel "ok", but as I begin to work on their tissues, especially in the pelvic floor and scar tissue, they begin to feel A TON of uncomfortable emotions, and I can feel the block. And as we work through their story I can physically feel the tension and pain in their body melt away.  It is SO powerful to begin healing and working through the trauma in our lives and birth is no exception. 
Inside this week's episode I dive into how trauma is held in the body and what it looks like when it starts to surface and how to work through that so that you can FULLY heal and not end up with debilitating pain or illness 10+ yrs down the road because you didn't process through that experience.  Pregnancy is alot on the body and birth is the final push of that long 10 month marathon, no matter how that baby arrived to you earth-side you should feel PROUD and STRONG as you navigate your postpartum journey, not overwhelmed, ashamed and defeated.  Which, unfortunately is the story I hear from so many women. So do yourself a favor, listen to this entire episode and face the uncomfortable so you can heal the root of your pain!
If you want to get more support join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
OR
Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> PTDes@balancedmomtality.com 
 
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/ 

21- Mom Guilt Stopping You From Exercising or Making Time For Yourself? How I Overcame That and How to Balance It All

Hey Momma!
Are you struggling to make time for exercise, or self care, or time for yourself at all?! Feeling overwhelmed like you can’t get out of the to-do list and then mom guilt when you finally have the desire to do anything for yourself?! Finding yourself in the daily grind of back-to-school and mom life, wishing you could reach that goal or learn that hobby? I have been there and continue to struggle with mom guilt daily… the difference is I no longer let fear and mom guilt control the show! Inside today’s episode I dive into my person struggles with postpartum depression, loss of identity and how I ultimately pulled myself out of the overwhelm of motherhood by living intentionally.  Resulting in me being able to crush my goals and feel strong and good doing it! Stay tuned and please SHARE this episode with other mommas so that they can start making time for themselves TODAY!! 
 
If you want to get more support join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
OR
 
Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> PTDes@balancedmomtality.com 
 
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/ 

20- Stop Holding Your Breath- How To Breath During Exercise Or Effort To Stop Leaking Or Pressure

Hey Momma,
Do you leak or feel pelvic pressure during exercise or hard activities like squats or picking up something heavy like a toddler in a car seat or a full laundry basket?  You might be holding your breath! And girl, that habit is one you need to  STOP TODAY!! If you are pregnant or postpartum, you might be finding that you now leak when you jump or pick up something heavy when you didn't before and this can be so frustrating, but sometimes it’s as simple as changing the way we breathe! Inside this week’s episode we dive into WHY breath holding is bad for your core and pelvic floor and HOW you should be breathing during these moments of effort instead. Even if you have no leaking or pelvic pressure symptoms, it is still crucial to become aware of your breathing during moments of effort or exercise so that you can optimize your movement patterns and reduce any pressure down on your pelvic floor. Changing your breathing pattern to work for you can even make your exercises or movements feel easier and help you progress safely and appropriately because you are listening to your body. Breath work can be challenging but is also SO worth the effort! 
 
So go fill up your water, roll out your mat and let’s connect!
 
If you want to get more support join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
OR
 
Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> PTDes@balancedmomtality.com 
 
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/ 

19- 5 Bad Habits Hurting Your Pelvic Floor- Are You Causing Your Pelvic Pain or Urgency?

Hey Friend,
Have you ever wondered if there is anything you are doing that may be contributing to, or maybe even causing your pelvic floor symptoms?!? As we move throughout our lives we tend to pick up routines and habits, many of which might not be the best for our wellbeing. After working with thousands of women, I have noticed a few habits in particular that are extremely detrimental to your pelvic floor.  Many of us do these things every day and even with my frequent coaching and awareness on this topic and all things pelvic health, I still find myself reverting back to some old habits from time to time, especially under stress. Improving these habits can not only reduce symptoms of urinary incontinence, urinary urgency, pelvic pain, pelvic pressure/prolapse, pain with intercourse or even constipation, but help resolve them all together.  It’s always so empowering to become aware of your habits and routines and see if they align with your goals and what you are trying to achieve.  So if you are curious if there is something you are subconsciously (or consciously) doing that is contributing to, or causing your symptoms make sure to listen to today's episode and share so we can ALL be aware! 
 
Go fill up your water, roll out your mat and let’s connect!
 
If you want to get more support join my FREE Facebook community for a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/ 
 
OR
 
Reach out and connect with any questions, inquiries about Virtual Wellness Consults/Coaching or Networking opportunities> PTDes@balancedmomtality.com 
 
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/ 

18- Cash Based or Out-Of-Network Providers- Why I Do It & How It Can Help You Reach Your Goals Faster

Hey Friend,
I get alot of questions about taking insurance and what being a cash-based or out-of-network physical therapy clinic means for you and your plan of care.  It can seem hard to invest in services that are covered by your insurance, but ultimately being cash- based means that YOU get a higher quality of care.  Which means you get better faster, and in many cases actually SAVES you money! Ultimately, it allows me to provide a whole body, holistic approach to your pain and your healing.  You deserve to get an individualized and whole body assessment so that you can reach your goals and not let insurance dictate what they think you need.  Inside this week’s episode I dive into what cash based means, my journey in deciding to use this business model and why it means that you reach your goals faster!  If you have any other questions about being cash based and what that looks like and what it may mean for you, feel free to email me or join my FREE facebook group where we can help dive into more of your questions and guide you on your healing journey. 
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! >
https://newsletter.balancedmomtality.com/ 
 
Learn > www.balancedmomtality.com
 
Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com 
 
Community> https://www.facebook.com/groups/1696216757461633/ 
 
Facebook> @thebalancedmomtality
 
Instagram> @the_balanced_momtality
 

17- Pelvic Pain- 5 Tips For Healing Your Pelvic Floor Today!

Hey Love,
Last week we dove into what pelvic pain can look like…butt pain, pain with sitting, tailbone pain (coccydynia), pubic symphysis pain, SIJ pain, pain with intercourse (dyspareunia), vaginal pain, vulvodynia or vestibulodynia or even low back or hip pain stemming from the pelvic floor.  As well as the many factors and systems that play a role in our pain (so if you missed it go check it out). As many women experience one or more of these different types of pain(s) at some point in her life.  Majority being during pregnancy or postpartum or if they have other comorbidities such as endometriosis or PCOS or Interstitial cystitis (IC).  Sometimes this type of pain can also present more like a UTI with burning or urinary urgency and difficulty fully emptying, which can be so frustrating. So this week’s episode we are diving into WHAT you can do about it and some tips and strategies that can help you heal and restore your pelvic floor, so that you can enjoy the basic things in life like peeing, pooping, sitting and sex WITHOUT PAIN! Even if you have never experienced pelvic pain before, this episode is going to be full of information that is good to know for the general health of everyone’s pelvic floor, so you can help keep the different aspects of your life and body in balance and avoid ever having to suffer with pelvic pain. Especially if you are suffering from any of the above types of pelvic pain and are frustrated chasing the pain cycle and wondering what the heck is going on, stay tuned for this week's episode where we dive into 5 strategies I use with my patients to get them out of pain and can help reduce your pain TODAY!!
 
So fill up your water, roll out your mat, and let’s connect!
Tools noted Inside Today's Episode:
 
Pelvic Wand- Use code DESIREE2 for $5 OFF! 
https://www.intimaterose.com/collections/pelvic-wands
 
Dilators- Use code DESIREE2 For $5 OFF!
https://www.intimaterose.com/collections/vaginal-dilators 
 
Rectal Dilators:- Use code DESIREE2 for $5 OFF!
https://www.intimaterose.com/collections/anal-dilators 
 
External Release Fascial Ball- Anything Similar to these will work, I do not back or get anything from this brand, its just the brand I use. 
https://www.amazon.com/Massager-Myofascial-Acupressure-Fasciitis-Reflexology/dp/B075RPBK3N/ref=sr_1_4_sspa?keywords=myofascial+release+balls&qid=1690555215&sr=8-4-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1
 
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! >
https://newsletter.balancedmomtality.com/ 
 
Learn >
www.balancedmomtality.com
 
Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com 
 
Community> https://www.facebook.com/groups/1696216757461633/ 
 
Facebook> @thebalancedmomtality
 
Instagram> @the_balanced_momtality