Hey friend!

Do you know what the pelvic floor is? I didn’t! At least not until I went to PT school and learned about it, and I had already had a child! Isn’t that crazy?! This is a muscle that is a part of our body and yet many of us don’t even know it exists. Let alone understanding its function and what it looks like when it’s not functioning properly. Which leads us to accepting all these issues like peeing our pants, pain with intercourse, pelvic organ prolapse or heaviness, chronic constipation. These issues we all accept as normal in our society, and its all because we do not know better. So in today’s episode I am going to teach you just that. This is pelvic floor 101 baby. You are going to learn what that muscle is, what it does and what it looks like when it isn't functioning properly and some tools and tips that you can start doing today to start healing and restoring your pelvic floor and core so it functions properly for you. Helping you to not suffer with pelvic floor dysfunction anymore!

As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's 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!!

I know you are busy momma so Put those airpods in, grab your water, roll out your mat and let’s connect!

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Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com

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Facebook> @thebalancedmomtality

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Hi Love!

Today we are talking breath work! What does that look like? How should we do it? Why is it the KEY to restoring your core function? So if you have done all the core exercises and haven’t seen the changes you want or have trouble reaching your goals. Or maybe you have heard of breath work, maybe you tried it a couple times, but it didn’t work for you so you stopped? But you are still dealing with pain, leaking and dysfunction. Then it is time to really understand why the breath work is so important and why I beg you not to give it up! Stick with it and inside this episode I promise you will leave feeling confident as to how it's supposed to happen and why you need to use it with everything that you do. It will also bring you a lot of mental peace and reduction in anxiety. Inside this episode we will discuss all the benefits of breathing, how you may be breathing poorly and causing the dysfunction in your body. Mostly we will discuss how you can use the breath for healing and restoring strength within your core and entire body. So if you want to learn the KEY to healing and restoring your core stay tuned! I got you!

Put those AirPods in, grab 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

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/

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Hey Mom Friend!

I know there are soo many feelings and questions during pregnancy, especially around activity and what “safe” exercises during pregnancy even are. Our time and energy in the first trimester is limited and it can feel so overwhelming navigating the prenatal world and changing body. You want to make sure your time and especially your energy, is used wisely and not causing harm to you or your growing baby. I have been there with my own pregnancy journey before I knew all the pelvic floor and prenatal information I know now, and man was it confusing and scary and uncomfortable! I was peeing myself and battled many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids! For six years I struggled with some residual leaking and low back issues, until I learned all the tools and exercises I should actually be spending my time on! Then I was able to not only prevent worsening of issues with my subsequent two pregnancies, I was able to heal my leaking and issues while I was pregnant!

Inside this week's episode I am letting you in on all the basic foundational core and pelvic floor information that every pregnant woman should know, and frankly every human. So even if you are not pregnant this episode is going to help you get back to the basics and strengthen your foundation so you can heal! Stay tuned as this is the first of three in my “Prenatal Fitness Series”!

As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's 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

Hey Friend,

For those that haven’t been following along, I have been struggling with symptoms of Pelvic Venous Disorder or PeVD or better known as, Pelvic Congestion Syndrome, for the last year. It all started with an ovarian cyst like pain, but I later learned that my “menstrual cramps” I was feeling on and off throughout the month, not just during my menses, was also due to these enlarged veins. The heaviness and cramping was starting to get so uncomfortable that standing or sitting for too long was painful, and even exercise started to become painful. Thankfully sex was never painful, but painful intercourse or dyspareunia, especially pain or cramping with and after arousal or orgasm, is a very common symptom of PeVD. I was not a typical presentation for this diagnosis, so it surprised me when I found out from an ultrasound. So I share my story so that others with pelvic pain, constipation, heaviness, sharp abdominal pain, low back pain or pain with sitting, standing, or exercising, can start to become aware of this diagnosis and advocate for yourself. As many gynecologists do not believe this condition is a cause of pain…. And I can tell you… it most definitely IS!

After two procedures using coil embolization and sclerotherapy to close off the dysfunctional varicose veins in my pelvis, it was identified that a compression of my Iliac vein was pretty severe and needed to be treated with a stent. I am two weeks postop and recovery has been a journey. Many things I was not expecting, so again, I wanted to share with the World so that maybe you can feel more prepared and aware of the treatment options out there for you! Thanks for following along on my health journey and sending all the love and supporting messages, it has meant a lot!

As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's 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

Hey Girl,

This time of year with the Holidays everything starts to feel stressful and overwhelming and this is a common time that people tend to “fall off the wagon”. When in reality staying on track with some basic health and wellness pieces, can be a game changer for keeping your pain and symptoms away and keep you feeling good! That doesn’t mean you have to power through and just do it all. NO. In fact its the opposite, remove some things off your plate and prioritize the things that make the biggest changes in not only your physical health, but your mental health. Mindset is huge for your overall health and wellness and we cant forget that its something we have to monitor and continue to work on throughout your entire life.

This week I am so excited to have a special guest on the show to help you understand more about how much mindset can be impacting you and how you can optimize your mental health so that you can continue to show up consistently even when you don't have the motivation! Ashley Fillmore is a leading expert in sustainable weight-loss. She helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley has a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly twenty years of experience! Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™. She is deeply committed to helping women better their lives, and strives to inspire others to embrace the life of health, happiness, and self-love they deserve.

As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's 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

Contact and Learn from Ashley:

IG Handle: @ashley_fillmore1

Website: https://metabolicfix.purfitstudio.com/one

Podcast -- Cheers to Your Success: https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success

Freebies:

Free Hormone Assessment and Hormonal Guide: https://metabolicfix.purfitstudio.com/hormone-quiz

Weight Loss Calculator: https://metabolicfix.purfitstudio.com/weight-loss-calculator

Metabolic Damage quiz: https://metabolicfix.purfitstudio.com/md-quiz

Hey Friend,

Are you struggling with incontinence or stupid pee leaks whenever you sneeze or cough? Feeling heaviness ever since you delivered your baby and want to start exercising, but not sure what the safest exercises are? Knowing breathing is important, but not sure when or how to breath optimally? Well you are in the right place! Breathwork is the KEY to healing and restoring your core and pelvic floor, whether you are pregnant, about to give birth, just had a baby, had a baby 10 years ago or have never had a baby and just struggle with pelvic floor dysfunction! I have a few episodes about breathwork and why it's important and different breathwork exercises you can try, so go check them out if that is what you are looking for.

Inside this week's episode I am going to do a deep dive into breathwork and the two main types I teach my patients. We need to be practicing both types of breathwork control daily, in order to truly heal and make everything you do a core workout! So make sure you listen to the whole episode as I will guide you through both types and how you can get started healing today!

As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's 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

Hey Momma,

Are you pregnant, about to give birth or maybe just had a baby and are feeling lost? Or like you need some support and want to have someone in your corner to help advocate for you throughout your labor, delivery and postpartum journey? Doulas can be an amazing resource for momma as she is navigating this uncharted territory, or maybe well-known territory and you know you need help. I don't know about you but I had heard about Doula support during birth but I hadn’t really thought about using a Doula for postpartum support. And lets be real, thats when most moms are exhausted and overwhelmed and sleep deprived and needing all the help they can get! So I am so excited to have a guest on today’s show who is going to break down Doula services and how they are able to best support and advocate for us through pregnancy, birth and postpartum!

Kristin Revere is the CEO and Founder of Gold Coast Doulas birth and postpartum doula agency in Grand Rapids, MIchigan. She is an elite certified birth doula, a newborn care specialist, childbirth educator, and an elite certified postpartum doula. She cohosts the Ask the Doulas podcast and co-created the Becoming A Mother course. Kristin co-authored the book, "Supported: Your Guide to Birth and Baby". Her links for her information are below.

As always, if you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's 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

Learn More about Kristin’s Services at:

www.goldcoastdoulas.com

www.askthedoulas.com

www.supportedbook.com

FB/IG/TIckTok: @goldcoastdoulas