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

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/ 

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/