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
Women’s Health & Wellness* Prenatal Fitness *Postpartum Recovery *Pelvic Floor Exercises *Holistic Health *Whole Body Healing Are you a busy pregnant or postpartum (once postpartum always postpartum) mom that just wants to feel strong and healthy without the stress of having to revolve your life around your diet and exercise? Wanting functional and practical strategies to get in safe and effective exercises without fear of pain, prolapse or peeing your pants? All during your normal daily routines? Are you wanting to stay active and comfortable during your pregnancy, and avoid many of the common aches and pains? While also prepping and optimizing your mind and body for a beautiful birthing experience? Ready to feel confident navigating postpartum recovery, being in-tune to your body, it’s boundaries to activity and avoiding common issues like diastasis recti (DRA), prolapse, and urinary incontinence (leaking)? Hey Momma! I’m Dr. Desiree Cassell, a Doctor of Physical Therapy that specializes in Women’s Health aka Pelvic Floor, a wife, mom of 3, foodie and lover of all things movement and mindfulness (bonus if it’s outdoors)! I can’t tell you how excited I am that you are here checking out The Balanced Momtality Women’s Health and Wellness Podcast! During my first pregnancy I experienced all the typical issues like DRA, urinary incontinence, pelvic organ prolapse (POP) and even hemorrhoids 😳. Only to be told “welcome to #momlife” by society and other moms in my life. So, like you, I accepted it as “normal”. Then, while working for my Doctor of Physical Therapy, I got pregnant with my second (still dealing with all the same issues and more 6 yrs later) and decided to put my new found knowledge to the test. YOU GUYS I was able to not only stop my urinary incontinence and prolapse from getting worse, I STOPPED LEAKING AND FEELING SYMPTOMS ALL TOGETHER! This is when my passion for educating, empowering and supporting other women and moms was born. I just knew I had to shout it from the rooftops that all those “common” symptoms ARE NOT NORMAL! You do not have to suffer and there IS HELP! Unfortunately, I brought all these issues up to my providers during my first pregnancy, only to be brushed off and told to do kegels and exercise. With that advice, I kegeld my life away and took a Pilates class postpartum that actually turned my DRA into an umbilical hernia and caused pain with intercourse because kegels were actually the opposite of what my pelvic floor needed (more on that inside the podcast 😉). Inside this podcast you will learn all about the pelvic floor and core system, common dysfunctions within the system during pregnancy and postpartum (and in general), how to connect and be aware of your body’s limits and how to SAFELY push those limits so you can be the strong, confident, and happy balanced momma you and your family deserve! Now let’s get you out of those pads and back to jumping on the trampoline with your kids and enjoying movement again! Put those airpods in, grab your water, roll out your mat and let’s connect! Learn ＞ www.balancedmomtality.com Connect or Inquiries About Wellness Consults＞ PTDes@balancedmomtality.com Community＞ Facebook＞ @thebalancedmomtality Instagram＞ @the_balanced_momtality
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Episodes
Monday Jul 24, 2023
Monday Jul 24, 2023
Hey Friend!
Are you suffering from pelvic pain?! This is a general term as pelvic pain can look like many things! You may be experiencing 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. Unfortunately, pelvic pain is multifactorial and multi-system as you will learn inside this week's episode. Pelvic pain can be such a pain in the butt (pun intended)! It is crucial to begin to identify what systems are playing a role in your pelvic pain to begin restoring and healing your pain at the root of the problem. Many women experience one or more of these different types of pain at some point in her life. Majority being during pregnancy or postpartum or if they have other conditions 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. Even if you have never experienced pelvic pain before, this episode is going to be full of information 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 many of the most common types of pelvic pain and what may be contributing to them from a holistic, whole body perspective. Also make sure to stay tuned next week for more solutions and tips/tricks to begin healing your pelvic pain ASAP!
So fill up your water, roll out your mat, and let’s connect!
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
Monday Jul 17, 2023
Monday Jul 17, 2023
Hey friend!
After a dream of a weekend at the Taylor Swift Concert and Water World with my family, I was dealing with some aches and pains as well as some mild constipation. After managing my own symptoms, like back and foot pain, with some of my favorite tips and tricks, I wanted to come on here and share them with you all so you can avoid falling off track during your vacation, or worse cause or aggravate symptoms from doing too much (or not enough). We don't want to have to think about exercise while on vacation, but avoiding it all together can also cause problems. Especially with so many factors like our diet and activity changing, we need to be proactive so we can keep issues at bay and still be able to have fun and play! Inside todays episode I talk about some tips and tricks to help you stay on track towards your health and wellness goals that don’t take a ton of time and minimal to no equipment. Making it easy for you to get in little things that can make a big difference! Vacation shouldn’t be a time that your pain, pressure or leaking get worse!
So stay tuned for todays episode and make sure to come back and listen whenever you are going on a trip so you can be prepared and avoid making things worse.
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! >
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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
Monday Jul 10, 2023
Monday Jul 10, 2023
Hey friend!
How is your summer going?! Have you been intentional with how you spend your time? What about your energy? Have you felt present, patient and playful? Or snappy, irritable and overwhelmed? Summer is a time for freedom to do whatever we (or your kids) want, which can seem so ideal. Until you are finding yourself in another rhythm of chaos with kids constantly home which means messes and food constantly being made and sibling arguments seem never ending. It can be easy to get caught up in the grind and role of referee, chef, maid etc. which can lead to us feeling snappy and unable to regulate ourselves. Inside today’s episode I share some of my own self reflections on how and why I have been feeling a little on the overwhelmed side lately and a few steps I’m taking to make sure I am also being intentional about my energy as we move through the rest of the summer.
So fill up your water, roll out your mat, and let’s connect!
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
Monday Jul 03, 2023
Monday Jul 03, 2023
Hey Momma!
Postpartum or the fourth trimester, is such a whirlwind of emotions. Soaking up that new babe, adjusting to taking care of that new babe with little to no sleep, the hormone rollercoaster that is the fourth trimester and trying to also somehow take care of ourselves. Unfortunately there are not enough check ups on mom postpartum. Many women get sent home from the hospital with a date 6 weeks later for a follow up appointment to get “cleared” from their provider for activity and intercourse. Waiting for this 6 week check up to start working on your recovery can be SO detrimental to your healing, as the tissues are very vulnerable during this healing time. So we can either help our tissues heal optimally OR we can cause many issues like urinary incontinence, pelvic organ prolapse, diastasis recti (DRA) or even an umbilical hernia (like I did). We want to be able to feel strong and fit so we can be the mom our family deserves and keep up with all the things. However, this is a period where you need to slow it down and reconnect to your body and pelvic floor and begin strengthening in a safe, controlled environment. Where you understand your body’s boundaries and are still able to rehab your core and pelvic floor, not waiting for 6-8 weeks when damage can be done. Inside this week’s episode we will dive into why it's so crucial to begin your postpartum recovery day 1 and what that may look like for you. So if you are pregnant and about to have a baby or if you just had your little one, or maybe it was even a couple years ago, this episode will be helpful for you to begin that journey with restoring your core postpartum.
So fill up your water, roll out your mat, and let’s connect!
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
Monday Jun 26, 2023
Monday Jun 26, 2023
Hey momma!
I know it can be so confusing trying to figure out what is recommended and what is safe when it comes to Fitness and Exercise during pregnancy. You want to stay active so you can be strong and comfortable throughout the pregnancy and delivery, but you want to make sure that you are not going to harm yourself, your baby or put your body at risk for future issues like diastasis recti, urinary incontinence, pelvic organ prolapse, back pain, pelvic pain, sciatica or even hemorrhoids. Unfortunately, during my first pregnancy I got ALL of the above because all I did was walk. I didn’t want to do too much and hurt myself or the baby and I didn’t know any better. Unfortunately, despite avoiding higher activity from fear of injury, I caused my pain and dysfunction by NOT exercising more. With my following pregnancies I was able to incorporate a few different types of movement and exercise into my routine and it kept my pain away and kept me active hiking 4 mi hikes up into 38+ weeks! We know movement and activity is good for both mom and baby, but what types of exercise is best? Inside today’s episode we will dive into four different types of prenatal exercises/activities that you should be doing on some level for an optimal pregnancy and delivery experience! Keeping you strong and comfortable so you can keep up with all the things as a busy, active momma!
So fill up your water, roll out your mat, and let’s connect!
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
Monday Jun 19, 2023
Monday Jun 19, 2023
Hey Friend!
If you are pregnant or recently had a baby or have been experiencing any amount of urinary incontinence (leaking) or pelvic organ prolapse (heaviness), you have probably been told or heard about doing kegels to strengthen your pelvic floor. Unfortunately, while it is great that pelvic floor dysfunction is becoming more widely discussed, it is also bringing awareness to kegels and how doing them can stop your leaking, pressure and other types of pelvic floor issues. They are all over social media feeding the message that kegels should heal all. This can be problematic for many reasons and unfortunately, can even make your symptoms worse in some cases. So stick around for this week’s episode, where we dive into a kegel, what it is and if it is something you should be doing to heal your pelvic floor/core system or if they may, in fact, be making them worse and what you should be doing instead.
So fill up your water, roll out your mat, and let’s connect!
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
Monday Jun 12, 2023
Monday Jun 12, 2023
Hey Love!
Have you accepted certain symptoms like urinary incontinence (leaking), pelvic organ prolapse (pressure), urinary frequency or urgency because you were told it was “normal”? Especially during pregnancy or postpartum, we are fed these messages by not only family and friends, but our medical providers, that these symptoms are normal. Which leads to many suffering for years and causing many other issues, making it a harder and longer healing journey once they finally find out IT IS NOT NORMAL and THERE IS HELP! I once was you, peeing myself any time I jumped, ran, sneezed, coughed etc. and I just accepted it because I was told it was part of the changes of my pregnant and postpartum body. Unfortunately, I suffered with pelvic floor dysfunction for years until I finally knew better and was able to restore my core and now I jump, sneeze, cough, run.. ALL the things... without leaking, and you can too! If you experience any of the symptoms listed inside this week’s episode please do not hesitate to send me a DM or connect with me for a wellness consultation so we can help you restore your core before the symptoms take over your life!!
So fill up your water, roll out your mat, and let’s connect!
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
Monday Jun 05, 2023
Monday Jun 05, 2023
Hey Friend!
Today we are talking more CORE! This time, mindful engagement! Do you know if your core is turning on or engaging WHEN or HOW it should?! Did you know that many of us engage our core in ways that increase pressure into our core system and down onto our pelvic floor? Increasing the risks of many common core and pelvic floor dysfunctions, like urinary incontinence or leaking, pelvic organ prolapse, hernias, and diastasis recti to name a few. This is especially critical during pregnancy and postpartum when the core system is already vulnerable. Many of us, especially those passionate about health and fitness, are aware of the importance of our core and having a strong core. But a strong core is a useless core if it isn’t turning on and functioning properly for you when you need it too. Even more frustrating, is working so hard as a busy mom to make the time to exercise and do the work, only to see minimal to no progress. If our motor planning during certain core exercises is not correct, it is highly likely that we are strengthening and engaging the wrong muscles and perpetuating our muscle imbalances while also increasing pressure in our system in places we want to avoid. Inside today’s episode I break down the basics of how our deep core system should be engaging and how to find out if your core is working how and when it should!
So fill up your water, roll out your mat, and let’s connect!
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
Monday May 29, 2023
Monday May 29, 2023
Hey Momma!
Can you believe Summer Vacation is already here?! My kids just finished school and now I'm trying to wrap my brain around being in summer mode. Don’t get me wrong, I love summer and I am excited for later nights around the fire pit, pool days, hiking, camping and lazy days. But when I think of last summer, I remember also feeling very overwhelmed and stressed pretty early on. Trying to balance feeding and cleaning up after kids, keeping them entertained, working, and also trying to stay active and exercise was soo overwhelming. I have been doing alot of work on being more intentional in my life, which has also surprisingly but naturally, brought more systems into my life. While I felt like systems were never for my laid back personality, Chelsi Jo proved me wrong. I was at a place of such anxiety and mom-rage when I found her podcast and ultimately, her systems. Building her systems into my life brought more intention into my days and where my time was going, so that I didn't have to constantly make a million decisions. They also brought the intention of prioritizing where I spent my time and what deserved highest priority. As a busy mom you are juggling so much, summer break should not be stressful. Inside today’s episode I bring up some of these systems and also some thought provoking questions to help you decide what you want your summer to look like and how you can bring intention into your life, while still enjoying the freedom of no school.
Chelsi Jo Systemize Your Life Podcast-
https://podcasts.apple.com/us/podcast/systemize-your-life-routines-schedules-time-management/id1488424047
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! >
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Learn >
www.balancedmomtality.com
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Community> https://www.facebook.com/groups/1696216757461633/
Facebook> @thebalancedmomtality
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Monday May 22, 2023
Monday May 22, 2023
Hey friend!
Have you had a hard time changing your habits? Tired of knowing all the things you need to change but just can’t for the life of you make those good habits stick or stop the bad ones? Being consistent with so many habits can be exhausting and overwhelming and cause many of us to fall off the wagon or fail. Time and time again, no matter how many goals or new years resolutions we set. I have had a hard time myself being consistent with most things in my life, especially during pregnancy and postpartum when mom brain is real with all the extra hormones and lack of sleep. Exercise is a hard habit to make at any point, but especially when you’re exhausted. I recently read the book Atomic Habits by James Clear and it was amazing! It broke down the science of habit making and how to make your habits work for you, removing the extra stress and overwhelm. It was so helpful for me in making changes with my habits that I had to bring some of the ideas to the women in my community. Inside this episode I do a brief book review of the Atomic Habits book, by asking some questions that may help you finally break those bad habits and make those good ones finally stick. So you can see big changes in your lifestyle and be the fit, strong mom you want to become!! If you haven’t checked out this awesome book I highly recommend it!!
Get some accountability as you build good habits by joining our FREE facebook community
Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! >
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Learn >
www.balancedmomtality.com
Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com
Community> https://www.facebook.com/groups/1696216757461633/
Facebook> @thebalancedmomtality
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