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 Girl, Do you suffer from chronic pelvic pain or heaviness? Hemorrhoids? Ovarian pain or cysts? What about bloating or constipation? Is it worse with standing or exercise? Maybe sex makes it worse? It’s possible you have Pelvic Venous Disorder (PeVD) or recently known as Pelvic Congestion Syndrome. This Diagnosis is so under diagnosed and missed and many times the same symptoms are attributed t...

Hey Love! Are you feeling like no matter how much you want to take the right steps to heal your pelvic floor or get on a good fitness routine, you just can’t seem to show up for it? Everything else getting in the way or feeling like you don’t have enough time? Overwhelmed with all the things you need and also want to do? Maybe you feel guilty about taking that time to work on yourself? Or maybe yo...

Hey Love!   Kegels are what most women and providers think of when they think of healing or restoring their pelvic floor or going to pelvic floor physical therapy.  Especially if you experience leaking/incontinence or pelvic organ prolapse, we tend to associate these conditions with weakness.  When many times, the pelvic floor muscles are already too tight and doing kegels can make things worse! T...

(Part 2) Hey Girl! Last week was Part 1 of my chat with my good friend and fellow Lobo Nutritionist and Elite Sports Dietitian, Brooke Wyatt, where she broke down some myths about high performance fueling and nutrition misinformation and shared alot about her journey in the 2024 Paris Olympics working with the American Beach Volleyball Team!  This week is Part 2 where she is going to dive into som...

(Part 1) Hey Girl! The Olympics were just a few weeks ago, where we got to witness hundreds of amazing elite athletes perform and show off their skills to the World. Have you ever wondered what is so different between the fueling of an elite athlete like an Olympian vs your average mom or woman that just wants to stay strong and active? Well I have! So I decided to invite my good friend and fellow...

Hey Momma!  Are you wondering where your butt went?! OR maybe you feel like you have never been able to grow a booty because of your genetics.  Are you doing alot of glute exercises and not seeing much change? This can be so frustrating, especially when you are taking the time to prioritize your self care and getting exercises in. I see this so often during pregnancy but also postpartum, when our...

Hey Friend!  It can be overwhelming to know where to start or what to focus on when starting to try and optimize your health and wellness. From breathwork, to strength training, to cardio, there are so many areas to work on.  You can totally pick one of these areas to start with and see how your body feels.  However, even if you are exercising and showing up for yourself, your muscles may not be w...

Hey Girlfriend!  Are you tired of feeling crampy, moody and tired, only to be (somewhat) surprised that your period was right around the corner? Or maybe you have PMS symptoms on and off all month with no understanding. One week you feel great and are motivated to tackle the World, only to feel totally overwhelmed and exhausted the following week.  This cycle is so frustrating, especially if you h...

Hey Friend! There is so much we do to prepare for the baby and maybe you put some time and effort into your hospital bag, but what about when you get home? Have you prepared to have the tools ready and available at home to help assist your body in healing after birth? Many women are blindsided when they get home and have to have their partners run out to pick up extra things to make momma comforta...

Hey Lady! This week as we are getting ready to dive head first into fall and back to school routines, I thought it would be a great time to chat about habits and how we can habit hack our lives to be more successful and less overwhelmed! It can be so hard to show up consistently and make a habit stick, especially for women.  Why is that, though? Inside this week’s episode I have the wonderful Emil...

Hey Girl! Do you suffer from constant headaches or migraines, maybe jaw pain or TMJ, or upper back pain and stiffness? Most times this leads us to do lots of stretching and trigger point release in the upper back and neck, but have you thought about restoring and healing your pelvic floor and core system to resolve those symptoms? This is the second episode in looking beyond the pelvic floor, wher...

Hey Girl!   Nutrition and Exercise go hand in hand, and having my Bachelors in Nutrition, I definitely address diet with all my patients and have talked about various nutrition concepts on this show. Yet, even sometimes I worry if my awareness and knowledge around food has caused some sort of eating disorder or almost obsessive relationship with food and what my kids and I are eating. And with all...

Hey Friend!   Summer is already almost over and I have so many mixed feelings about it. I am checking in this week to see how you have been holding up this Summer and to help inspire you to stay on track with your health and wellness goals without sacrificing the fun and freedom that Summer is all about! Inside this week’s episode I am giving you my tips for what to focus on and what to bring when...

Hey Love!   We all know the body is connected, but unfortunately when we see healthcare providers and some physical therapists (especially in an insurance setting), they are not truly looking at the entire body as a system and making sure it is all working together as it should.  Pelvic Floor health is no different.  If you have pelvic floor issues we always need to look above and below at other j...

Hey Girl! I think every woman I have talked to, young and old, has admitted to wanting a bigger butt.  Whether it’s for it to look bigger or be stronger, glute strength and growth is something I am working on constantly with my patients.  Especially if you struggle with feeling your glutes even though you are doing all the “glute exercises” or if you feel it in your back, hamstrings or quads inste...

Hey Friend! Have you been working out, dieting and trying to lose weight or build strength or maybe you just want more energy and to feel better, but you aren’t seeing much progress? Feeling like your goals are getting further away instead of closer, even when you are taking the time to exercise and work out? This can be SO frustrating and can even sabotage any healthy habits because they can feel...

Hey Girl!   Do you find that you have a hard time pooping? Maybe you struggle with IBS, Crohn's Disease, or a “leaky gut” and battle both diarrhea and constipation? Or maybe your stools are soft and solid like they should be but its hard to get them out or you feel like you don’t fully empty? OR maybe everything is easy to come out and it looks normal, but you don’t go regularly.  All of these are...

Hey Friend!   Having a UTI can be so uncomfortable with all the urinary urgency, frequency, burning and bladder/pelvic pain! It is especially frustrating when you go to the Doctor and get a urine dipstick test and it comes out negative. After frequent episodes like this you might get a diagnosis like Interstitial Cystitis, which is essentially bladder inflammation in a chronic state.  Women that I...

Hey Love! It is finally Summer break, which brings a lot of feelings… excitement and anxiety are two that come to mind.  I love the freedom of Summer, but on the other side of that coin the freedom is what brings some level of chaos in our home and regular rhythms.  I know every Summer I feel like it flew by and I not only didn’t get to do all the things I was hoping I would get in with my family,...

Hey Girl! As a busy mom, I am always taking advantage of easy yoga poses to do my breathwork in, even if it’s at the end of the day in bed.  Yoga has many benefits, but when we bring the intention deeper and become mindful of the breath, it can be a game changer! If you have been a regular listener you probably already know that breath-work is one of my favorite things to do for anyone and everyon...

Hey Momma! As you near labor and delivery, you are probably starting to think about what comes after birth.  What should you be doing and not doing postpartum? I often get questions about the postpartum period and recovery.  Unfortunately, the standard of care in the United States is to have a postpartum check up or screen around 6 weeks to get “clearance” for activity as usual.  Which leads many...

Hey Girl!   Have you been told you have POP or Pelvic Organ Prolapse? Or maybe you feel heaviness or pressure or just feel like something is falling out of your vagina? This can be very scary to first find out about and from personal experience, I can say that it can take over your thoughts and make any exercise or activity seem scary or bad like it will make it worse.  This unfortunately, causes...

Hey Love! One of the most common questions I get from the women and especially pregnant or postpartum mommas is “Is this exercise safe” or “Should I be doing this or is it too much for me?” or “Is this exercise bad?”. Unfortunately, the answer is not as simple as “good or bad exercises”.  Every person has different strength and capacities, which makes their body perform differently than others. Me...

Hey Friend! This week’s episode is meant to help you find that balance of activity while still resting and listening to your body and to also give you tips on how to make your daily tasks a functional exercise so that you can still get some strengthening and movement in your body every day without even having to take the time to go to the gym or “exercise”.  Cleaning our houses can cause many ache...

Hey Love! It’s Spring! Which also means it’s allergy season, at least here in the Southwest, so I have been seeing a big increase in women having their pelvic floor symptoms return.  Leaking is the most common one I have been seeing, but also prolapse symptoms.  With all the sneezing, coughing, blowing your nose this time of year, your pelvic floor is working over time! Is it weak? Is it tight? Is...