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

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
 
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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
 

16- Pelvic Pain- What Is It & Why Is It Such A Pain In The Butt

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
 

15- Manage Pain, Constipation & Staying On Track During Vacation

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! >
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
 

14- Summer Check In- Feeling Overwhelmed? What’s Contributing To Your Stress and How to Be Intentional This Summer

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
 

13- Early Postpartum Recovery- Begin Restoring Your Core After Birth Day 1

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
 

12- Prenatal Fitness- 4 Types of Exercises You Should Be Doing For an Active & Comfortable Pregnancy

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
 

11- To Kegel Or Not To Kegel- What Is a Kegel, Is It Good For Your Pelvic Floor & Should You Be Doing Them To Restore Your Core?

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