Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous System Regulation, and Holistic Self-Care for Moms

Hey Momma!   You have made it to the third trimester and hopefully you caught Part 1 of this Epsiode last week and have been staying active and comfortable up to this point by listening to the first and second trimester episodes.  This trimester is when things can become increasingly uncomfortable and achey as belly and baby grow.  You are probably feeling anxious and excited about labor being jus...

Hey Momma! You have made it to the third trimester and hopefully you have been staying active and comfortable up to this point by listening to the first and second trimester episodes.  This trimester is when things can become increasingly uncomfortable and achey as belly and baby grow.  You are probably feeling anxious and excited about labor being just around the corner, but afraid as birth can c...

Hey Love! I can’t believe it has been ONE YEAR of talking in your ear about your pelvic floor, core and more! The podcast has been such a fun and unexpected passion project that I have enjoyed pouring into this last year in order to bring women everywhere this crucial information about our bodies.  Talking freely and opening about taboo topics like pain with sex and peeing your pants isn't always...

Hey Momma! Strength training can seem like such a scary and intense type of exercise when you are pregnant, but I am here to tell you how amazing it is for you and why you especially need it during pregnancy! In the second trimester you are hopefully getting some energy back but are also starting to grow that baby bump, which can begin to bring on all the aches and pains like SIJ pain, round ligam...

Hey Love! This is an update on my own health journey with pelvic pain from Pelvic Congestion Syndrome, which I am learning is now termed Pelvic Venous Disorder or PeVD.  Signs and Symptoms of PeVD can be misleading as it mimics many other conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and more.  Pelvic Venous Disorder is a widely underdiagnosed cond...

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 yo...

Hey Friend! Are you tired of not having enough time to exercise or workout and wish there was a way to get in quick exercises that actually are going to make a difference and help you reach your goals?! Micro-fitness, Micro-workouts or the term “Exercise Snacks”, has started to become increasingly popular as we are a society with a full agenda.  Especially for moms who have to juggle kids, house w...

Hey Love, This is the end of the series on pain with intercourse or Dyspareunia and inside this weeks episode I switch it up and let you all in on my own personal journey with pelvic pain. Dyspareunia is a common condition especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of trauma or sexual abuse (even from a pap-smear), have an...

Hey Love! Today on the show I have special guest Cat Fite, who is a certified sex and couples therapist and also a local therapist in Los Alamos, New Mexico.  We are diving into the mental aspects that affect Dyspareunia and pain with intercourse, everything from pain, trauma and libido! She gives great insight on how sex therapy can help improve your pleasure and help you heal, as well as how we...

Hey Girl! If the thought of being intimate makes you cringe because you haven’t been able to enjoy intimacy, then this episode is for you! This month, because of Valentines Day, I am diving into all things Dyspareunia, or pain with intercourse.  This is a common condition especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of traum...

Hey Girl! Valentines Day is right around the corner and so I decided to chat about all things intimacy, sex and pleasure and how pelvic pain can impact all of those areas! If the thought of being intimate makes you cringe because you haven’t been able to enjoy intimacy, then this episode is for you! I am diving into a condition I treat regularly called Dyspareunia, or pain with intercourse.  This...

Hey Girl! As you navigate your healing and fitness journey it can feel overwhelming and hard to know if you are focusing on what you are supposed to.  So I created a Restore your core check list that will guide you through the steps that you need to take when working on recovery and healing.  Whether you are pregnant, postpartum and just had a baby, had a pelvic/abdominal or back surgery or just a...

Hey Love!   While diving into goal making and creating an action plan this last couple weeks (check out the past couple week’s episodes if you haven’t), I talked about creating value based goals and trying not to focus on goals that can set you up for failure. Goals like “No sugar”or weight loss goals can take away from you WHY.  WHY do you want to reach those goals. This will shift your mindset a...

Hey Momma! Are you feeling motivated and excited as we enter the New Year?! Ready and clear on what and where you want to spend your time and what goals you want to work towards? OR maybe you feel overwhelmed and hopeless at even the idea of goal making because you haven’t been able to be consistent enough in the past to actual accomplish the goals you set for yourself?! Either way, I want to help...

Hey Friend! Happy New year! I can’t believe it is already 2024 and it’s the most obnoxious time of year.. Jk…kinda! Everyone is making goals and resolutions and most are going to fall off the wagon in a month or two. But I am here to help so that doesn’t have to be you! I know you have the best intentions to grow this year as a woman, a mom, a wife, a friend, a sister, a daughter, a business owner...

Hey Love! The Holidays are already over, but we are still in the middle of winter break and the pressure is real.  The pressure to all of a sudden be on top of all things in life when the New Year comes around is real.  On top of the other real pressure to also be a bum on the couch and indulge on all the holiday treats that are still lying around the house.  Both of these pressures are real and b...

Hey Girl! I hope you enjoyed the Stress Series and the last two weeks episodes with Integrative Herbalist Amy McKelvey! If you haven’t yet listened, do it now! This week's episode was inspired by my chat with her and how we as women need to know, appreciate and understand our bodies.  We need to know pleasure and what feels good and what doesn’t.  As a woman, self pleasure is something that can co...

Hey Momma! This is the last week in the Stress Series on the podcast and we are finishing our chat with Integrative Herbalist and natural products consultant Amy McKelvey.  In part 1 of this interview last week, we dove into her story and how she founded her amazing herbal supplement company Her Vital Way.  As well as the benefits of using herbs and connecting with our bodies and nature to reduce...

Hey Momma! This is the last two week in the Stress Series on the podcast and so I have something new and special for you! Inside today’s episode I am chatting with Integrative Herbalist and natural products consultant, Amy McKelvey.  She is also the CEO and founder of Her Vital Way, a practitioner recommended wellness brand that sells non-GMO, clinically validated herbs and supplements, at efficac...

Hey Momma! Have you been working on your sleep in nutrition? Right now we are in the middle of the Stress Series on the podcast, where I have talked about the major role that stress has in our bodies and in our pain and physical conditions.  So far I have dived into sleep and nutrition with a ton of tools and strategies that you can use to optimize both! Today I am going to add to all that goodnes...

Hey Lady! It’s the next episode in the “Stress Series” and this week I am breaking down some of the basics when it comes to nutrition and our diet and how our stress is impacted by our nutrition and also how our nutrition is impacted by our stress.  When we’re stressed we typically eat poorly and add on the extra sweets and goodies this time of year and it can be easy to fall into a poor diet and...

Hey Momma! Are you a good sleeper? Or are you waking up a lot, maybe because of pain or you have to pee? Sleep is the number one foundational piece to our health and is crucial for our overall health and managing our bodies stress and in turn, our pain and urgency symptoms.  Last week’s episode broke down the reality of how much stress impacts and can even be causing your pain and urinary urgency...

Hey Momma! Have you noticed your pelvic or back pain flare up after you worked so hard to get it to heal and go away? Maybe you notice you are going to the bathroom all the time again or maybe for the first time? Or you’re avoiding sex because it’s painful? Well it might not be because of something you did activity wise.  There is a reason I see an increase in patients with pain flare ups or new i...

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 eve...

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 heal...