Hey Friend,

Have you been feeling overwhelmed? Or like you are hitting a wall with your motivation or energy? Feeling like you are in reactive mode stumbling through your life from one thing to the next, only to feel like nothing has been done? Are your own self care activities getting pushed to the back burner? I have been there, like right now and so I am sharing my own struggles with you and the reality of motherhood and the overwhelm and frustration that I have been feeling lately and what I am doing about it.

There are so many things that can get in the way of us showing up for ourselves and our mental health is one of them. And in order to have a peaceful mind, you need to have a peaceful home. So inside this week's episode I am diving into the areas of my life that I am resetting, and the intentions that I want to re-enforce for the rest of the year, so that I can be the present, patient and playful mom that you and your family deserve! There is no reason we cant enjoy the chaos of the Holidays without the chaos inside our heads. So I have decided to use this as my own personal 8 Week Reset Challenge, which you are welcome to join over at the Balanced Momtality Wellness and Support Facebook Group! (link 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

Hey Love,

Have you been wondering when the best time to see a Pelvic Floor PT is? Maybe you are pregnant, about to give birth, or postpartum and know that pelvic floor PT can be helpful, but you aren’t sure when the right time to make that appointment is. Or maybe you have been dealing with pelvic pain, frequent UTI’s, or frustrating pelvic symptoms that you aren’t getting answers for from your gynecologist. Or maybe you are healthy and have no issues but want to be preventive and proactive to make sure that you are avoiding any leaking, prolapse, pain or dysfunction elsewhere in your body.

Inside this week’s episode I am going to change the way you view physical therapy in general, but especially pelvic floor PT. I am going to explain why and how I am an advocate for seeing a physical therapist as a wellness/preventive yearly visit, but also what dysfunctions physical therapy can help with. I will help those pregnant mommas know when the right time to get in to prep for birth and recover optimally and make sure that you understand what services are out there for you to help with all your neuro and musculoskeletal issues! Or if you have some other conditions in the body like endometriosis, pelvic venous disorder or pelvic congestion or interstitial cystitis, I explain how and why Pelvic PT should be a part of your healing journey. Maybe you had a c-section, hysterectomy, abdominal laparoscopy, embolization or prolapse repair and are not sure if you should do any rehab since your surgeon didn’t mention it. My women's health coaching and therapy services are available for all women whether you are a mom, or not or feel you need pelvic floor PT or not! Hint.. everyone needs to see a pelvic floor PT at some point just to be proactive, but especially if you have had children or experience any of the symptoms 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

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 to things like Endometriosis, PCOS, IBS, or ovarian cysts and fibroids. PeVD is a part of my story and I have a few episodes talking more about the disorder itself and how to identify it and many holistic things you can do to help so check those out if you would like!

Inside this week's episode I am diving more into my personal journey and updating my tribe on how I am doing since my embolization procedure. I share my hopes, my struggles, and my experiences with chronic pain and what my plan is moving forward. Thank you to all of my amazing listeners and friends who have reached out to check in on me and let me know that sharing my journey has been helpful for you! You all give me so much strength and support and just know, I'm here to do the same for you!

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 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 you actually are not sure how or what you should be prioritizing in your healing? Mom life can be so stressful and all of these statements might be your reality, but they don’t have to be!

I have been there momma. I truly have felt truth behind all of the statements above, and it can feel so overwhelming and out of our control, right? But, what if I told you that you have way more control than you are giving yourself credit for, and maybe, just maybe, you are the one contributing to these thoughts and making them your reality? Inside today’s episode we have a heart to heart where I challenge you to think introspectively and honestly about what is truly holding you back. You are the only one that has control over what you do, how you feel and what you decide to put your energy into. So it is time to look deep within ourselves and be honest with what we have been doing to contribute to some of these fears and feelings and then re-write our narrative! You deserve to feel strong, confident and peaceful and doing all the self care is only a small piece of the puzzle. You also need to change the inner workings of your brain and challenge your thoughts and feelings. Find more time in your day, get rid of the guilt and stop letting overwhelm lead to exhaustion and stress. It is time to heal your pelvic floor, core, body, mind and spirit! This is the mentality piece of The Balanced Momtality, I hope you enjoy it!

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 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! This can make things so confusing, which is why it is always a good idea to see a Pelvic Floor PT to see what is actually causing your issues. Is it actually weakness, or maybe hypertonicity or tightness or lack of coordination and poor pressure management strategies? I dive into more on if you should Kegel or not in a previous episode:

Ep 11- To Kegel or Not to Kegel- https://podcasts.apple.com/us/podcast/pelvic-floor-core-more-with-the-balanced/id1682290727?i=1000617570016

However, this week I am diving into performing the kegel and different ways we can address weakness within the pelvic floor to improve that strength and control! They are not always going to make things worse and many times with true weakness, we do need to spend some time working on isolating the pelvic floor. So inside this week's episode I dive into different types of kegel contractions, how to perform them functionally and other ways you can progress those kegels using vaginal weights like the ones from Intimate Rose linked below. You can perform these during pregnancy, postpartum, post hysterectomy or c-section or at any time! As long as they are appropriate for you, so make sure you get clearance from a Pelvic Floor PT before going too crazy with kegels.

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

Vaginal Weights:

www.intimaterose.com/DESIREE2

(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 some practical tips and strategies for pre and post workout fueling to optimize your energy and your performance and recovery! We talk gut health, cycle syncing with your hormones, electrolytes, protein and much more!

Brooke Wyatt, MS, RDN, CSSD, is a registered dietitian and board-certified sports nutrition specialist with extensive experience in professional sports. Throughout her career, she has dedicated herself to enhancing the performance and recovery of elite athletes and teams. Brooke excels at translating complex nutrition science into actionable strategies, offering personalized guidance on training and competition fueling, travel nutrition, meal prepping, and supplementation. She holds a Master of Science in Nutritional Sciences from Cal State Long Beach and a Bachelor of Science in Nutrition & Dietetics from the University of New Mexico, where she also competed as a Division 1 soccer athlete.

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

Connect with Brooke Wyatt, MS, RDN, CSSD

Instagram> https://www.instagram.com/dietitianbrooke_/

Website> https://www.longgamenutrition.com/

(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 Lobo Nutritionist and Elite Sports Dietitian, Brooke Wyatt to chat with us today on the show!

Brooke Wyatt, MS, RDN, CSSD, is a registered dietitian and board-certified sports nutrition specialist with extensive experience in professional sports. Throughout her career, she has dedicated herself to enhancing the performance and recovery of elite athletes and teams. Brooke excels at translating complex nutrition science into actionable strategies, offering personalized guidance on training and competition fueling, travel nutrition, meal prepping, and supplementation. She holds a Master of Science in Nutritional Sciences from Cal State Long Beach and a Bachelor of Science in Nutrition & Dietetics from the University of New Mexico, where she also competed as a Division 1 soccer athlete.

This week we will be diving into what it was like to be at the 2024 Paris Olympics, some differences and similarities about what nutrition and fueling looks like for the elite athletes vs the average strong mom, nutrition tips to optimize your fueling and she breaks down some common myths about nutrition and performance fueling in general! So much good stuff packed into this convo, so much so we had to break it down into 2 parts, so make sure you stay tuned next week for Part 2!

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

Connect with Brooke Wyatt, MS, RDN, CSSD

Instagram> https://www.instagram.com/dietitianbrooke_/

Website> https://www.longgamenutrition.com/

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 posture pulls our pelvis into an alignment where our glutes turn off. Whether you have an aesthetic goal for a big booty Judy or you just want to make sure you have strong glutes that can help you run, jump, hold your baby and more! OR maybe you're like me and you want both! I have some great tips inside for you!

Strong glutes are crucial not only for a functioning pelvic floor, but also to be able to stay comfortable and active during pregnancy and to make sure you avoid many common pregnancy pains like low back pain or SIJ pain and sciatica. However, during pregnancy, the growing belly stretches out and pulls your pelvis into an anterior pelvic tilt, which stretches the glutes out and makes it difficult for them to engage. Same thing happens to the abs obviously since they are getting stretched out. Which is why it's even more crucial to make sure that you are keeping them engaged and strong throughout pregnancy and your lifetime. As your glutes help support you with your posture, bending over and picking things up, and taking the load off of your back. And I know many of you also might just want your butt to look good in your genes and that’s ok!

So inside today’s episode I am giving you my favorite 3 tips (maybe some bonus tips) you can do at home or the gym, to help turn those glutes on and improve your glute recruitment and ability to engage and function for you! Not only during your leg and glute day at the gym, but also functionally when you are picking things up off the floor all day long! So stay tuned and make sure you listen to the whole episode as I have packed a lot in there for you!

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 first hand, as a busy and active mom, it is possible but so hard to do alone, BUT YOU DON'T HAVE TO! Join my tribe and let me help take the guess work out of your fitness and make it fun again!

Make Sure to reach out to> PTDes@balancedmomtality.com for COACHING!

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

Other Booty Optimizing Episodes:

30- Build Your Butt// 4 Best Glute Exercises for Pelvic Floor and Whole Body Health-

https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab-for/id1682290727?i=1000633356245

65- Get Your Booty Growth// Tips to Improve Glute Engagement During Your Workouts to Reduce Low Back Pain and Pelvic Pain

https://podcasts.apple.com/us/podcast/the-balanced-momtality-pelvic-floor-core-rehab-for/id1682290727?i=1000661248812