Still unstable, stiff, or sore? That’s not just a leg-day problem — it’s a pelvic floor one.

In today’s episode, I’m walking you through how your knees and pelvic floor are deeply connected, and why knee weakness or misalignment could be the real reason you’re still leaking, feeling pressure, or can’t feel strong — no matter how many kegels you’ve done.

💬 “Your knees are messengers, babe. And your pelvic floor is listening.”

This is the conversation most pelvic floor programs don’t include — and that’s exactly why I created RESTORE. Because healing your core is about way more than kegels and crunches. It’s a full-body recalibration.

• Why knee pain or weakness might be causing your pelvic floor symptoms

• The chain reaction between your foot, hip, knee, and pelvic floor

• What “leaking with squats” is really telling you about your alignment

• The 3 movement patterns that can build real strength & support

• Why your breath, glutes & feet matter more than your crunch count

• A deeper understanding of your kinetic chain

• The real reason sit-ups aren’t solving your symptoms

• Simple cues for building knee-to-core coordination

• What to do before you go back to running or jumping

📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home.

- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561

- Download PCM App Google Play:

https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share

💎 Join RESTORE, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.

https://balancedmomtality.com/restore

🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.

👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, knee pain

If you’ve ever been told to “just strengthen your core” for back pain, pelvic floor dysfunction, or leaking , this episode is your wake-up call.

Because here’s the truth → your core doesn’t work alone. It’s part of a powerful kinetic chain: your feet, hips, ribs, shoulders, and everything in between, all working together to create strength, stability, and balance.

When one piece of that chain isn’t functioning properly, your entire system compensates. That means your “core problem” might actually start in your feet, hips, posture, or even your breath.

✨ What the kinetic chain actually is — and why it matters for pelvic floor and core healing. ✨ Why focusing only on your abs or “core engagement” can sometimes make things worse. ✨ How poor mobility or strength in your hips, back, or shoulders affects your pelvic floor. ✨ The crucial role of breathwork and rib cage mobility in restoring balance. ✨ How to strengthen your entire system — not just one muscle group. ✨ Why true healing requires integrating posture, strength, and nervous system regulation.

💡 The body is an interconnected system, not separate parts. 💡 Healing one link (like the core) requires addressing the rest of the chain. 💡 Breath, posture, and mobility are just as important as strength. 💡 Whole-body restoration creates lasting results — not temporary fixes.

“You can’t heal one link in the chain and expect the whole thing to move freely. When we restore the entire system — breath, posture, strength, and connection — that’s when the magic happens.”

📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home.

- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561

- Download PCM App Google Play:

https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share

💎 Join RESTORE, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.

https://balancedmomtality.com/restore

🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.

👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Fall is here, and it’s one of my favorite times to reset, slow down, and reconnect with what feels grounding and good. In this episode, I’m sharing my favorite fall things, from the foods that nourish your body to the cozy routines that support your mind and mood.

You’ll learn how to support your immune system naturally, eat in rhythm with the season, and bring more intention into your movement and daily routines. Think warm soups, slow walks, breathwork, and gratitude... the simple things that make this time of year feel balanced and alive.

• My go-to fall nutrition staples for energy, immunity, and digestion

• How to use warming spices and seasonal produce to support your body

• The importance of grounding movement and slowing down your workouts

• Simple mind-body rituals for stress relief and nervous-system balance

• My personal favorite fall activities that keep me (and my family) connected and calm (forgot to mention raking and jumping in leaves so had to mention it here... so fun!)

• Fall is the season of grounding — choose warmth over restriction.

• Nourishment goes beyond food: it’s about how you move, breathe, and rest.

• Small, consistent rituals build the foundation for long-term wellness.

Join the FREE Challenge to Finish the year strong and Fall Into Fitness TOGETHER Inside the Pelvic floor, Core & More App! Download link below.

✨ This season, let’s fall into fitness together — with more strength, more energy, and way less stress

📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home.

- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561

- Download PCM App Google Play:

https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share

💎 Join RESTORE, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.

https://balancedmomtality.com/restore

🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.

👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

🍁 Fall isn’t just a season of change outside — it’s the perfect time to reset your approach to fitness and movement. But for many women, especially postpartum moms, “getting back into fitness” either feels overwhelming (all or nothing) or impossible (because of symptoms like leaking, prolapse, or pain).

In this episode, I’m sharing how to fall into fitness with grace, intention, and strategies that actually work for your pelvic floor, core, and nervous system.

✨ What you’ll learn in this episode:

• Why fitness should feel supportive, not punishing.

• The most common mistakes women make when returning to workouts after pregnancy or a break.

• How to build strength from the inside out by starting with your pelvic floor and deep core.

• Why recovery is just as important as your workout.

• Practical, seasonal tips to weave fitness into busy mom-life (without guilt or burnout).

• How to create consistency that feels realistic and empowering.

🌿 Whether you’re early postpartum, years down the road, or simply navigating motherhood, this episode will give you the tools to reconnect with your body, move with confidence, and finally feel strong again — without sacrificing your energy or pushing through symptoms.

✨ This season, let’s fall into fitness together — with more strength, more energy, and way less stress

📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home.

- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561

- Download PCM App Google Play:

https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share

💎 Join RESTORE, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.

https://balancedmomtality.com/restore

🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.

👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Have you ever said to yourself: “I know what I should be doing… but I just can’t seem to do it”?

Whether it’s exercising, eating well, or taking 10 minutes for yourself, most moms struggle with follow-through — and it’s not because you’re lazy, unmotivated, or broken. The real issue isn’t willpower. It’s your mindset and your nervous system.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist and women’s health advocate, breaks down why so many moms get stuck in the gap between knowing and doing — and how to finally break the cycle.

Because healing your body isn’t just about what you do. It’s about how supported, regulated, and empowered you feel while you’re doing it.

• ✅ Why knowledge alone doesn’t create action (and why you’re not the problem).

• ✅ How stress, overwhelm, and dysregulation keep moms stuck in survival mode.

• ✅ The mindset shifts that make change sustainable, not stressful.

• ✅ Practical tips to start small and build momentum with healing habits.

• ✅ How nervous system regulation is the missing piece in follow-through.

You don’t need more willpower — you need more compassion and support. When you regulate your nervous system and shift your mindset, following through on changes becomes possible. Healing then feels like empowerment, not punishment.

📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at home.

- Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561

- Download PCM App Google Play:

https://play.google.com/store/apps/details?id=com.pqw8e051gua.pmh8skrtsapp&pcampaignid=web_share

💎 Join RESTORE, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again.

https://balancedmomtality.com/restore

🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing.

👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications