[REPLAY] 2025 #1 Episode- 10 Ways to Sneak In Pelvic Floor Exercises for Busy Moms// How to Habit Stack Micro Workouts to Stop Leaking and Pain

Have you ever been told your pelvic floor is weak, so you start doing kegels… but things actually feel worse? Maybe you feel tight, tense, or guarded, yet you’re still experiencing symptoms like leaking, pelvic pressure, pain, or instability. You’re not crazy — and your body isn’t broken. One of the most common patterns pelvic floor physical therapists see is tight AND weak muscles at the same time. When muscles are constantly gripping or guarding, they often become fatigued, poorly coordinated, and unable to generate true strength. In this episode, Dr. Des breaks down why tightness and weakness often coexist and walks you through the step-by-step rehab process for restoring pelvic floor and core function safely. If you’ve ever wondered whether you should stretch more, strengthen more, or rest, this episode will help you understand what your body actually needs. In This Episode You’ll Learn ✔ Why pelvic floor muscles can be tight and weak at the same time ✔ The biggest mistake women make when trying to strengthen their core ✔ Why doing more kegels isn’t always the answer ✔ The step-by-step rehab progression pelvic floor PTs use ✔ How to move from pain and tension → strength and confidence The Pelvic Floor RESTORE Rehab Roadmap Healing the pelvic floor isn’t about jumping straight into strengthening. True recovery follows a sequence: Release → Restore → Rebuild → Reload 1️⃣ Release Reduce tension and guarding through breathwork, mobility, and nervous system regulation. 2️⃣ Restore Rebuild coordination between the diaphragm, pelvic floor, and core through 360 breathing and gentle activation. 3️⃣ Rebuild Strength Progress into functional strength exercises that integrate the whole body. 4️⃣ Reload Return to higher-impact activities like running, jumping, lifting, and sports safely. Skipping these steps is one of the biggest reasons women stay stuck in cycles of pain, leaking, or pelvic pressure. Signs Your Body Is Moving In The Right Direction As your system heals you may notice: Less pelvic heaviness or pressure • Improved bladder control • Easier breathing during exercise • Better coordination and stability • Reduced pain and tension Remember: coordination comes before strength.   🌀 Ready to feel stronger, more confident, and in tune with what it needs? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  JOIN NOW AND SAVE $500!! https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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 Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/  🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this helpful or powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected] 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, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

If your core feels tight all the time… that’s not strength. If you’re constantly sucking in your stomach, clenching your abs, gripping your glutes, or holding your pelvic floor “just in case” — this episode is for you. So many women have been taught that strength means tension. Brace harder. Squeeze more. Engage constantly. Never relax. But what if that gripping is actually the reason you still feel weak… leak when you run… or experience pelvic pain? In this episode, we’re breaking down the difference between true core strength and chronic tension — and why tight does not equal strong. In This Episode, We Cover: Why women often confuse tension with strength The cultural conditioning behind “suck it in” fitness cues How over-bracing impacts the diaphragm and pelvic floor The connection between gripping, leaking, and prolapse symptoms Why a tight pelvic floor can still be dysfunctional What real, functional strength actually feels like How breath and pressure management build resilient core stability Simple ways to stop over-gripping and start building true strength The Truth About Pelvic Floor & Core Strength Your pelvic floor is not meant to be clenched all day. It should contract and relax. Lift and descend. Respond and adapt. When your body only knows how to grip, it loses its ability to coordinate under real-life load — like running, lifting, jumping, or even laughing. True strength is: Breathable Responsive Adaptive Coordinated Not rigid. Not braced at 100%. Not constantly “on.” If You’ve Experienced… Leaking during workouts Pelvic pressure or heaviness Pain with intimacy Constipation Low back tension A core that feels tight but unstable …this episode will help you understand what may actually be happening. Why This Matters You can’t build power on top of dysfunction. Before adding more crunches, heavier weights, or more kegels — your body needs coordination. That’s exactly what we focus on inside RESTORE, my 12-week pelvic floor and core rebuilding program inside the Pelvic Floor, Core & More app. We start with breath. Rebuild pressure management. Restore true core control. Then layer strength safely and progressively. Because strong women don’t need to grip harder. They need to move smarter. If this episode resonated with you, share it with a friend who thinks tight = strong 💛 And as always — Breathe first. Strength second. 🌀 Ready to feel stronger, more confident, and in tune with what it needs? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!  JOIN NOW AND SAVE $500!! https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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 Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/  🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected] 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, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

If you’ve been following this series on pain with intimacy, you now understand: ✔️ What might be causing your pain ✔️ How mental load and nervous system stress impact arousal ✔️ Why pushing through makes things worse ✔️ Practical rehab strategies to reduce tension Now let’s talk about something we don’t normalize enough: Supportive tools. Because using tools does not mean you’re broken. It means you’re intentional. In this final episode of the series, we’re discussing the different tools and toys that can reduce pain, improve blood flow, calm guarding, and help you rebuild positive experiences in your body — safely and confidently. In This Episode, We Cover: Why tools can help retrain pain pathways The connection between blood flow, arousal, and pelvic floor relaxation How graded exposure reduces guarding Why friction (not failure) is often the problem The role of pleasure in nervous system regulation If pain continues, worsens, or feels deeply triggering, it’s time to see a pelvic floor PT. The Bigger Reframe Tools are not a crutch. They are bridges. Bridges between pain and safety. Between guarding and openness. Between survival and pleasure. Pleasure is not indulgent. It is nervous system medicine. Want Structured Guidance? Inside the Pelvic Floor, Core & More App, there is a FREE Masterclass: From Pain to Pleasure that you can access inside the app here: https://pelvic-floor-core-more.passion.io/  Or if you want more guidance join my 12 wk RESTORE program, where we combine: Breathwork Nervous system regulation Mobility and downtraining Core and pelvic floor coordination Progressive strengthening So you’re not guessing which tools to use — or when. (More on what this is and how to join below) And if your pain is complex, trauma-related, or persistent, 1:1 pelvic floor PT may be your best next step. You don’t have to navigate this alone. This wraps our Pain with Intimacy series — but healing doesn’t end here. Your body is not broken. It is layered. And layered healing is possible. ~ XO Dr. Des 💛   Tools/Toys Mentioned in this episode: Lubricants:  water based: https://a.co/d/0aQmddMG silicone based: https://a.co/d/0cCFnzCQ   Pelvic Floor Dilators and Wands: http://intimaterose.com/DESIREE2 Ohnut and Kiwi (vibration/massage tool combo) and other great products: https://thepelvicpeople.com/collections/all-products  🌀 Ready to feel stronger, more confident, and in tune with what it needs? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!   https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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 Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/  🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected] 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, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

Hey Girl, How many times have you ignored your body because you felt guilty? Guilty for not working out. Guilty for wanting alone time. Guilty for not being in the mood. Guilty for resting. Guilty for saying no. Guilty for going to girls’ night. Guilty for spending money on yourself. In this episode, we’re unpacking something that quietly sabotages women’s health more than almost anything else: guilt. Because guilt doesn’t just live in your mind. It lives in your nervous system. It lives in your breath. It lives in your pelvic floor. And every time you override your truth to keep the peace, avoid discomfort, or prove your worth — your body absorbs it. In This Episode, We Explore: Why guilt is often conditioning — not intuition How guilt shows up in movement, intimacy, rest, and relationships The connection between guilt, stress, and pelvic floor tension Why pushing through pain (in workouts or intercourse) creates more dysfunction How guilt keeps women stuck in all-or-nothing cycles The physiological impact of chronic guilt on cortisol, breath, and muscle tone The difference between guilt and integrity Practical ways to stop betraying your body in small, daily moments Every time you override your truth, your body adapts to that pattern. And over time, that pattern becomes pain. Or leaking. Or pressure. Or disconnection. Small moments of honesty create safety in your body. And safety is where healing begins. How This Connects to RESTORE Inside RESTORE, we don’t just strengthen your core and pelvic floor. We: Retrain your breath Regulate your nervous system Address tension patterns Teach you how to move without overriding your body Help you rebuild strength from safety — not guilt Because true strength is not forcing your body to comply. It’s learning how to listen to it. If you’re ready to stop betraying your body and start healing from integrity, you can learn more about RESTORE inside the Pelvic Floor, Core & More App. And if you need deeper, individualized support, 1:1 coaching or pelvic floor PT may be your next step. Guilt is loud. Truth is quiet. Healing happens when you learn to hear the quiet voice. ~ XO Dr. Des 💛   🌀 Ready to feel stronger, more confident, and in tune with what it needs? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!   https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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 Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/  🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected]   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,

Pelvic floor tips to move from tension and guarding to comfort and confidence If you’ve been listening to this series and thinking… “Okay, I understand what might be causing my pain.” “I see how stress and mental load are affecting my body.” “But what do I actually DO?” This episode is your next step. Pain with intimacy is common — but it is not something you have to push through, numb out, or accept as your new normal. Today we’re talking about practical, body-based strategies to reduce pelvic floor tension, rebuild safety, and gradually restore comfort and confidence in the bedroom. Because healing isn’t about forcing relaxation. It’s about creating safety. In This Episode, We Cover: Why pushing through pain makes it worse The pain → guarding → more pain cycle Why many women with painful intercourse actually have an overactive pelvic floor (not a weak one) The importance of downtraining before strengthening 360 breathing and long exhale techniques to calm tension “Hip breathers” and mobility work that support pelvic relaxation External soft tissue release before internal work How to approach dilators or pelvic wand work safely (if appropriate) The power of slowing down arousal and removing performance pressure Lube, positioning, and small environmental shifts that make a big difference How graded exposure helps retrain the brain and calm pain pathways The Big Reframe Pain with intimacy is not a sign that you are broken. It is information. Your nervous system and pelvic floor are communicating something — often about tension, overwhelm, fear, or past experiences. When we respond with pressure, force, or avoidance, the guarding increases. When we respond with safety, breath, and gradual progression, the body adapts. Your brain and pelvic floor are deeply connected — and both can relearn safety. Practical Starting Points If you’re experiencing pain with intercourse, consider: ✔️ Pausing penetration temporarily ✔️ Focusing on breath and long exhales daily ✔️ Addressing hip, inner thigh, and glute tension ✔️ Prioritizing arousal before penetration ✔️ Experimenting with positions that give you control ✔️ Removing pressure to “perform” Remember: intimacy does not equal penetration. Connection and pleasure are broader than we were taught. When to See a Pelvic Floor PT You may benefit from professional support if: Pain persists beyond a few months You have a history of tearing or scar tissue You experience severe guarding or anxiety You’re avoiding intimacy entirely DIY approaches aren’t helping Inside RESTORE, we focus on breath coordination, nervous system regulation, mobility, and pelvic floor retraining in a progressive, supportive way. For more complex or severe pain, 1:1 pelvic floor physical therapy may be the best next step. You do not have to navigate this alone. Up Next in the Series In our next episode, we’ll talk about rebuilding confidence and reclaiming pleasure — not just reducing pain. Because healing is not just about eliminating symptoms. It’s about expanding what’s possible. If this episode resonated, share it with someone who needs to hear that pain with intimacy is treatable — and that softness is strength. ~ XO Dr. Des 💛   Want a Structured Way to Rebuild Safety in Your Body? Check out the FREE Masterclass Pain to Pleasure inside my app Pelvic Floor, Core & More Now! https://pelvic-floor-core-more.passion.io 🌀 Ready to feel stronger, more confident, and in tune with what it needs? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!   https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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 Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/  🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected] 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, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  dyspareunia

Signs, symptoms & why waiting until postpartum may be the harder path Most women don’t even know they can see a pelvic floor physical therapist while pregnant. They’re told leaking is normal. Pelvic pain is normal. Pressure is normal. Back pain is normal. And while those symptoms may be common in pregnancy — they are not something you simply have to live with. In this episode, Dr. Des breaks down when to see a pelvic floor PT during pregnancy, what red flags to watch for, and why proactive support can completely change your pregnancy, birth, and postpartum recovery. Because pregnancy isn’t something you’re meant to survive — it’s something you can move through with strength, strategy, and support. In This Episode, We Cover: Why pelvic floor PT during pregnancy is often overlooked The biggest misconception about “waiting until postpartum” Common but NOT normal symptoms in pregnancy Bladder leaking, urgency, and frequent UTIs Pelvic pain, pubic symphysis pain, SI joint pain, and tailbone pain Vaginal pressure or heaviness Pain with intercourse during pregnancy How breath mechanics and posture shift as baby grows Why prevention is easier than rehab What a pelvic floor PT actually does during pregnancy Birth prep strategies including pushing mechanics and positioning 🚩 Signs You Should See a Pelvic Floor PT While Pregnant You do not need to be miserable to qualify. If you are experiencing: Leaking with coughing, sneezing, or exercise Pelvic pressure or heaviness Pubic bone, groin, or SI joint pain Tailbone discomfort Severe hip or low back pain Pain with intercourse A history of traumatic birth, prolapse, tearing, or C-section Chronic constipation It’s worth getting evaluated. And even if you don’t have symptoms — learning how to coordinate your breath, core, and pelvic floor before delivery can make postpartum recovery significantly smoother. Why Pregnancy Is the Best Time to Start Hormones increase joint laxity. Your center of gravity shifts. Your breathing pattern changes. Pressure on the pelvic floor increases. Your body is adapting rapidly — which means it’s also highly trainable. It’s far easier to build coordination and resilience before delivery than to repair dysfunction after. What Does Pelvic Floor PT in Pregnancy Look Like? Pelvic floor PT during pregnancy may include: Postural assessment Breath retraining Core and glute coordination Manual therapy for pain Downtraining for pelvic floor tension Birth prep and pushing education Perineal massage instruction Strategies to prevent tearing and prolapse Internal exams are always optional — you are in control. Not Local? Here Are Your Options If you’re in Northern New Mexico, you can work with Dr. Des in-person at The Balanced Momtality clinic. If you’re not local — or want a structured, guided program — RESTORE inside the Pelvic Floor, Core & More App is designed to help you: ✔️ Build breath-core coordination ✔️ Reduce tension and pain ✔️ Strengthen safely during pregnancy ✔️ Prepare your body for labor ✔️ Support postpartum recovery Because you deserve more than “wait and see.” ✨ Pregnancy is not damage control. It’s preparation. If this episode helped you, share it with a pregnant friend who deserves better support. And as always — you don’t have to do this alone. ~ XO Dr. Des 💛 Want a Structured Way to Rebuild Safety in Your Body during Pregnancy and Beyond? 🌀 Ready to feel stronger, more confident, and in tune with what it needs? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!   https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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 Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/  🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected] 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, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  pelvic floor and shoulder connection, shoulder pain, shoulder impingement

How stress, emotional disconnection, and overwhelm impact intimacy (and what to do about it) If you’ve ever thought… “I love my partner, but I just don’t want sex.” “By the end of the day I’m touched out.” “I feel guilty that I’m never in the mood.” “Something feels off… but I don’t know what.” This episode is for you. Low desire isn’t always hormonal. It’s not always about attraction. And it’s definitely not because you’re broken. More often than not, it’s about mental load, nervous system overwhelm, and emotional disconnection. In today’s episode, we’re unpacking the invisible weight women carry — and how that weight directly impacts pelvic floor tension, arousal, pain with intercourse, and overall intimacy. Because desire doesn’t disappear randomly. It gets crowded out. In This Episode, We Cover: What the “mental load” actually is — and why it’s exhausting your nervous system How chronic stress increases pelvic floor tension and guarding Why feeling unsupported during the day shows up in the bedroom The connection between cortisol, safety, and arousal How resentment and emotional disconnection subtly affect your body The “Mental Load → Guarding → Guilt” cycle many women are stuck in Simple ways to rebuild emotional intimacy without pressure or performance Why This Matters for Pelvic Health Your pelvic floor does not exist in isolation. When you’re in fight-or-flight all day — planning, managing, caretaking, carrying the emotional labor of your home — your body does not magically flip into relaxation mode at night. Arousal requires parasympathetic safety. Pleasure requires softness. Connection requires nervous system regulation. You cannot feel open in a body that feels responsible for everything. Practical Ways to Bridge Emotional Intimacy We discuss: ✔️ Reducing the invisible labor load ✔️ Non-sexual connection rituals ✔️ Regulating your nervous system before initiating intimacy ✔️ Expanding your definition of intimacy beyond performance ✔️ Creating safety in micro-moments, not grand gestures Because foreplay doesn’t start in the bedroom. It starts in how supported you felt all day. Want a Structured Way to Rebuild Safety in Your Body? Make sure to check out the FREE Pain to Pleasure Masterclass inside the Pelvic Floor, Core & More App!    Access Here: https://pelvic-floor-core-more.passion.io/login 🌀 Ready to feel stronger, more confident, and in tune with what it needs? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!   https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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 Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/  🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected] 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, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  

Why slowing down may be the missing piece in healing, strength, and confidence If you’ve been doing “all the right things” — exercising, stretching, eating well, trying to rest — and your body still feels tight, painful, fatigued, or stuck… this episode is for you. So many women believe their body is broken when healing doesn’t happen fast enough. But more often than not, the issue isn’t what you’re doing — it’s the pace you’re asking your body to heal at. In this episode, Dr. Des breaks down why rushing healing backfires, how cultural pressure teaches women to override their body’s signals, and what your nervous system actually needs in order to feel safe enough to change. This conversation isn’t about one symptom or diagnosis — it’s about learning how to work with your body instead of against it. In this episode, we explore: Why women are conditioned to rush healing and “push through” How the nervous system responds to pace — and why safety matters more than intensity Signs your body may be asking you to slow down (even if your mind says otherwise) The difference between real progress and burnout disguised as discipline What a supportive, sustainable healing pace actually looks like How slowing down can lead to stronger, more confident movement long-term You’ll walk away feeling less pressure, more clarity, and a deeper sense of trust in your body — without being told to stop moving or lower your goals. ✨ This episode sets the foundation for everything that comes next, including how pace impacts pain, tension, strength, and connection in the body. Ready to feel supported instead of guessing? If you’re craving structure, guidance, and a pace your body can actually trust, this is the approach I use inside RESTORE, my 12-week pelvic floor & core healing program inside the Pelvic Floor, Core & More App. RESTORE walks you through breathwork, movement, strength, and nervous system regulation in a way that feels safe, doable, and sustainable — no rushing, no pushing, no shame. 👉 Learn more about RESTORE and the app below! 🎧 Up next: We’ll dive deeper into how pace, stress, and nervous system safety influence connection, desire, and healing — and what to do when your body feels shut down instead of open. As always, thank you for being here and for choosing to listen to your body — not override her. ~ XO Dr. Des 💛   🌀 Ready to feel stronger, more confident, and in tune with your body? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!   https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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 Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/  🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected] 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, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,

Is sex painful for you — and you’re tired of being told “it’s just stress,” “you need to relax,” or “it’s normal after kids”? You're not alone — and more importantly, you’re not broken. In this powerful kickoff to our February podcast series on intimacy, pain, and pleasure, Dr. Des dives deep into the real reasons women experience pain with sex and why it’s often misunderstood, dismissed, or misdiagnosed. We explore the physical, emotional, and nervous system roots of pain — from pelvic floor tension to past trauma — and what your body is actually trying to tell you when intimacy doesn't feel good. Whether you’re postpartum, navigating stress, dealing with prolapse, or just feeling disconnected from your body, this episode will help you feel seen and give you the first steps toward reclaiming safe, confident pleasure again. 💡 What You’ll Learn: Common symptoms and sensations of painful sex (and why you’re not imagining it) The pelvic floor’s surprising connection to stress and trauma Physical causes like overactivity, scar tissue, and dryness How mental load and nervous system dysregulation contribute to shutdown and pain Why “just doing kegels” or pushing through is NOT the answer A sneak peek at Dr. Des’ Pain to Pleasure Framework and what to expect in future episodes Access for FREE inside the App (or web browser here): https://pelvic-floor-core-more.passion.io/    🌀 Ready to feel stronger, more confident, and in tune with your body? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!   https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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 Or Access Inside the web Browser: https://pelvic-floor-core-more.passion.io/  🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected] 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, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,  dyspareunia, pain with sex

Ever thought of a sauna as more than just a luxury? In today’s episode, we’re diving into the surprising science and benefits of sauna use — especially for women navigating pelvic floor issues, postpartum recovery, chronic stress, or hormonal imbalances. Whether you're dealing with pelvic pain, burnout, or just looking to support your healing journey, the sauna might be the missing piece to help you reset and restore — from the inside out. We’ll explore: 🔥 The science of sauna for healing, not just sweating 💗 How heat impacts circulation, pain, hormones & the pelvic floor 🧘‍♀️ Why sauna can regulate your nervous system & boost recovery 🌿 Tips for using sauna safely (especially postpartum) 🔗 How this fits into the full-body approach I teach in RESTORE Sauna is not a magic fix — but it’s a powerful support tool in your toolbox for rebuilding strength, reconnecting with your body, and regulating your nervous system. If you're looking for a holistic path that blends movement, breathwork, education and empowerment — check out my signature program RESTORE now open for enrollment at its new elevated price ($997), with early bird bonuses and payment plans available. ✨ Your body is asking for more than just reps — it’s asking to feel safe, seen, and strong again.   🌿 If you’re experiencing: Leaking, prolapse, heaviness, or pressure Pain with sex, core weakness, or back/hip pain Disconnection from your body or breath Or simply feel stuck + don’t know what to do next... Then this episode — and this program — was made for you.   🌀 Ready to feel stronger, more confident, and in tune with your body? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!!   https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or  💎 Learn More About RESTORE below, 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  💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: [email protected] ✨ Next Steps: 📲 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   🎧 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. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or Hybrid Support? Let’s build a plan just for you. Email [email protected] 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, shoulder mobility pelvic floor, pelvic floor dysfunction tight hips,