STRONG PELVIC FLOOR PT | Pregnant, Postpartum, Strength Training, Workout Plan, Women’s Health

Concerned about abdominal seperation during pregnancy? Avoiding exercise during pregnancy? Noticing a cone or dome in the middle of your belly? Diastasis recti is one of the most talked-about concerns during pregnancy, but there’s a lot of conflicting information about what you should and shouldn’t be doing. Should you avoid certain exercises? Stop training your core? What actually helps support y...

Is having a birth plan enough? What does a truly successful birth look like? Are you putting your planning into practice? In this episode, I’m joined by Nina Spears, The Baby Chick®, a certified baby planner, birth and postpartum doula, childbirth educator, newborn care educator, infant massage instructor, and perinatal nutrition expert. For more than 15 years, Nina has supported over 800 families...

Sitting down with the woman who inspired so much of what I do. In this special episode, I’m joined by my mom to talk about her personal journey through trying to conceive, pregnancy, birth, postpartum recovery, and motherhood. We talk about back pain and sciatica, staying active, women’s fitness, strength training, and how movement has played a role throughout different seasons of her life. As a p...

Are you scared of your abs separating during pregnancy? Are you already dealing with DR? If you’ve been told you have abdominal separation, diastasis recti, or diastasis of the rectus, you may be wondering what you should and shouldn’t be doing during pregnancy. In this episode, I'm breaking down the #1 mistake I see women making when it comes to diastasis recti during pregnancy and why understand...

Pregnant and debating if you should see a pelvic floor physical therapist? Wondering when the right time is? Curious about what pelvic floor PT's really help with? In this episode, I cover: If and when you should see a pelvic floor physical therapist during pregnancy Common pregnancy concerns we can help with, including back pain, leaking, incontinence, pelvic pain, and abdominal separation Ho...

Do you leak urine when you cough or sneeze? Do you tell your friends to stop making you laugh so hard? Have you stopped running and jumping? You may be experiencing stress incontinence, a common type of bladder leakage that can affect women throughout different stages of life. In this episode, I break down why leakage of urine happens and how to start identifying the reason behind your symptoms. W...

Looking for pregnancy-safe exercises? Want to avoid your arms from getting "too big"? Need a simple arm exercise plan to follow? Preparing your body for postpartum starts during pregnancy, and your upper body strength matters more than you may think. In this episode, I'm covering 5 key upper body exercises and movement patterns to help you build strength during pregnancy and prepare for the physic...

Have you had a c-section? Are you wondering whether or not to see a pelvic floor PT? Maybe it's your first or fourth cesarean section? A cesarean section (C-section) is a major abdominal surgery, and your recovery doesn’t end once you leave the hospital. In this episode, we’re talking about C-section recovery, pregnancy, birth, and postpartum care through the lens of pelvic health and physical the...

Struggling to return to intercourse after birth? Dealing with hormonal changes in midlife? Suffering from persistent UTIs? In this episode, I’m joined by OBGYN Dr. Christina Enzmann for an insightful conversation about hormonal changes during postpartum and perimenopause, and how these can impact pelvic and sexual health. We discuss what happens to the body as hormones shift, along with practical...

Struggling with butt pain and sciatica? Experiencing tingling and numbness down the leg? Unable to sit for more than 10 minutes? This episode breaks down three simple, evidence-based strategies to help you find lasting pain relief. As a pelvic health physiotherapist and strength coach, I'll explain why sciatica develops, how inflammation in the body can contribute to your symptoms, and the pra...

Looking for exercises to alleviate your pelvic girdle pain? Is your sacroiliac joint problematic? Are you pregnancy and experiencing "lightning crotch"? If you're dealing with pelvic girdle pain during pregnancy, sacroiliac joint pain, or those sharp, unexpected "lightning crotch" sensations, this episode is for you. In a previous episode, I covered how to identify pelvic g...

Are you pregnant and experiencing back pain? Or maybe it's sharp and shooting pain through your pelvis? Has someone told you that you have sacroiliac joint pain? In this episode, I break down pelvic girdle pain during pregnancy and help you understand whether your symptoms are more consistent with low back pain, sciatica, or pregnancy-related pelvic girdle pain. In this episode, you’ll learn h...

Are you suffering from low pain? Postpartum and unable to alleviate your back pain? Pregnant and dealing with persistent low back pain? Low back pain is one of the most common reasons people seek healthcare, but understanding why your pain is happening is the first step toward lasting relief. In this episode, I share the most common causes of low back pain, how to identify what's contributing to y...

Are you dealing with a pain in the butt? Did it start during pregnancy? Are you struggling to get through the work day? If you've been searching for answers about sciatica, back pain during pregnancy, back pain lower left, or back pain lower right, then this episode is for you. It will help you to understand what's actually causing your symptoms. As a pelvic health physiotherapist and strength coa...

Dealing with acute or persistent pain? You've tried everything and nothing seems to be helping. Do you want to live pain free? If you've ever wondered why you're experiencing pain, or felt frustrated that nothing seems to be helping, this episode is the perfect place to start. Before diving into specific conditions like back pain, neck pain, pelvic girdle pain, carpal tunnel pain, tail...

Not seeing the results that you want in the gym? Wondering how much weight is the right amount? Questioning if you're ready to increase your weights? Whether your goal is building strength, improving fitness, or supporting postpartum weight loss, knowing how heavy to lift can make all the difference. In this episode, I break down exactly how to choose the right weight for your workouts so you...

Are you pregnant or preparing for postpartum? Do you want to start moving before 6 weeks postpartum? Looking to start postpartum exercise? The first six weeks postnatal can feel overwhelming as you navigate recovery, healing, and caring for your new baby. In this episode, I break down the top 3 tips every mom should know to support a smoother postnatal recovery and help you feel your best during t...

Are you pregnant and wanting to prepare for birth? Do you want to know what positions Pelvic Floor Physical Therapists recommend for birth? Wondering the best way to prevent tearing? In this episode, I share the best birth positions to support labor, reduce discomfort and tearing, and help your body work with the natural process of childbirth. Whether you're planning your first birth or lookin...

Confused about how many reps and sets you should be doing in your workouts? In this episode, I break down the difference between training for strength, hypertrophy (muscle growth), power, and muscular endurance so you can stop guessing and start training with purpose. You’ll learn how adjusting your reps, sets, and weights can completely change your results. Whether your goal is building muscle, g...

Interested in a career in health and wellness, physical therapy, or fitness? In this episode, I share my journey from high school student to becoming a physical therapist, pelvic floor physical therapist, Certified Strength and Conditioning Specialist (CSCS), and certified prenatal and postnatal coach. Perfect for students in Specialized High Skills Major (SHSM) programs focused on health and well...

The Go-To Podcast for women who are trying to conceive, pregnant, or postpartum. Do you feel unprepared for pregnancy and birth? Do you lack time for yourself and for exercise? Are you suffering with back pain, constipation, or leakage? Overwhelmed by the information on social media? Join me as I help women to strengthen their core, nourish their mind, and feel confident, capable, and empowered in...

Are you preparing for birth and you want to prevent tearing and prolapse? Has your doctor or midwife told you that you have a prolapse? Do you feel heaviness or pressure in your pelvis? In this episode, I’m explaining what a prolapse is and how to prevent and treat a prolapse. Learn common symptoms of pelvic organ prolapse and why conditions such as uterine prolapse and bladder prolapse can happen...

Are you preparing for pregnancy and you want to prevent tearing and prolapse? Do you want to learn breathing strategies to use during birth? Do you want to feel confident and in control of your labour? In this episode, I’m sharing 2 breathing and pushing strategies that you can use and practice at home in order to help you feel prepared, in control, and prevent tearing during birth. Related conten...

Overwhelmed by pregnancy and postpartum information on social media?  You want to feel prepared and supported to be a mom, but you don’t know where to start? Low energy and tired all day? In this episode, I’m sharing 3 simple tips to support yourself for postpartum so you can feel prepared with a clear plan. Related Episodes: Episode 5 | The #1 Exercise Everyone Should Be Doing - Improve Your Heal...

"I have no me time, being a mom takes up most of my time." "I work all day and then I have no time by the end of the day to workout." If this sounds like you, join me as I break down where you're wasting time in your day, and offer one realistic solution to help you create time for yourself and consistency with exercise, no matter how busy life feels. Whether you’re pregnan...