Free Daily Podcast Summary
Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous System Regulation, and Holistic Self-Care for Moms: Daily Summaries Delivered
by Dr. Desiree Cassell | Pelvic Floor Physical Therapist, Women’s Health Specialist, Strong and Fit Momma
Pelvic Floor, Prenatal Fitness, Postpartum Recovery, Functional Exercises, Holistic Health. Are you a busy pregnant or postpartum (once postpartum always postpartum) mom that just wants to feel strong and healthy without the stress of having to revolve your life around your diet and exercise? Wanting functional and practical strategies to get in safe and effective exercises without fear of pain, prolapse or peeing your pants? All during your normal daily routines? Are you wanting to stay active and comfortable during your pregnancy, and avoid many of the common aches and pains? While also prepping and optimizing your mind and body for a beautiful birthing experience? Ready to feel confident navigating postpartum recovery, being in-tune to your body, it’s boundaries to activity and avoiding common issues like diastasis recti (DRA), prolapse, and urinary incontinence (leaking)? Hey Momma! I’m Dr. Desiree Cassell, a Doctor of Physical Therapy that specializes in Women’s Health aka Pelvic
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- Yesterday40 min
202- Summer End Up Chaotic? How to End With More Regulation, Connection & Fun Without a Perfect Schedule
Did anyone else start summer with good intentions and then suddenly realize things felt a little chaotic? Between camps, vacations, changing schedules, kids being home more often, and trying to juggle work, family, and self-care, summer can quickly become overwhelming. While many of us crave structure, the reality is that summer rarely follows a perfectly organized schedule. The good news? Your nervous system doesn't need perfection. It needs predictability. In this episode, Dr. Des shares practical ways to create more regulation, connection, and enjoyment during the summer months without relying on rigid routines or unrealistic expectations. We'll discuss why summer can feel dysregulating, how flexible rhythms can support both parents and children, and simple ways to create more calm and fun in everyday life. In This Episode, We Explore: ☀️ Why summer can feel surprisingly overwhelming ☀️ How changes in routine impact the nervous system ☀️ The difference between rigid schedules and flexible rhythms ☀️ Why predictability helps children and adults feel more regulated ☀️ How overstimulation and mental load affect moms ☀️ Simple "anchor points" that can bring more calm to your day ☀️ The connection between nervous system regulation and pelvic floor health ☀️ Why fun, play, and connection matter for overall well-being ☀️ Practical ways to support yourself during a busy season Why This Matters When life feels chaotic, our bodies often respond by holding more tension, breathing more shallowly, sleeping less, and feeling more overwhelmed. This can impact everything from energy levels and stress management to pelvic floor symptoms and overall health. Creating small moments of predictability and connection can help support both physical and emotional well-being throughout the summer months. The Big Takeaway Your family doesn't need a perfect summer. They need a connected, present, and regulated version of you. Instead of chasing the perfect schedule, focus on creating simple rhythms that support your nervous system and leave room for spontaneity, fun, and meaningful connection. 🎉 Celebrating 200 Episodes! The Pelvic Floor, Core & More Podcast is almost at 200 episodes, and I wanted to thank all of you for listening, sharing episodes, and being part of this community. As a celebration, I'm offering $20 off any one-on-one physical therapy or coaching session (virtual or in-person). Whether you're navigating pelvic floor symptoms, postpartum recovery, pregnancy aches, chronic tension, or simply want personalized support, I'd love to help. Just mention the podcast and the 200th Episode Celebration when reaching out. 📧 Contact: PtDes@balancedmomtality.com Want More Support? Inside the Pelvic Floor, Core & More App and RESTORE, we focus on helping women build strength, coordination, stability, and confidence in their bodies through a whole-body approach to pelvic floor and core health. ✨ Learn more here: https://balancedmomtality.com/the-app Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE? If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App. Inside RESTORE you’ll learn how to: ✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities All with guided lessons, workouts, and support from a pelvic floor physical therapist. 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 %50!! https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or <
- 1 weeks ago37 min
201- The Hidden Connection Between POTS, MCAS, Hypermobility, Pelvic Venous Disorder & Pelvic Floor Dysfunction
Have you ever felt like your symptoms are all over the place? Dizziness when standing. Racing heart. Pelvic pain. Bladder issues. Digestive symptoms. Fatigue. Pelvic pressure. Anxiety-like symptoms. What if these seemingly unrelated symptoms were actually connected? In this episode, Dr. Des explores the growing recognition of the relationship between Postural Orthostatic Tachycardia Syndrome (POTS), Mast Cell Activation Syndrome (MCAS), Pelvic Venous Disorder (PeVD), hypermobility, and pelvic floor dysfunction. While these conditions are often treated separately, many women experience overlapping symptoms that can leave them feeling frustrated, dismissed, and searching for answers. We'll discuss how connective tissue, the nervous system, circulation, and pelvic floor function may all play a role in the bigger picture—and why a whole-body approach is often essential for lasting improvement. Whether you've been diagnosed with one of these conditions, suspect you may be dealing with symptoms, or simply want to better understand your body, this episode is packed with valuable information and validation. In This Episode, We Explore: 💛 What POTS is and common symptoms associated with dysautonomia 💛 What MCAS is and how mast cells affect multiple body systems 💛 What Pelvic Venous Disorder (PeVD) is and why it is often overlooked 💛 The role connective tissue and hypermobility may play 💛 Why pelvic floor symptoms are so common in these populations 💛 The connection between circulation, pressure management, and pelvic health 💛 Why strengthening alone isn't always the answer 💛 How nervous system regulation and whole-body care can support recovery 💛 When it may be appropriate to seek additional evaluation or support Why This Matters Many women spend years trying to piece together symptoms that seem unrelated. Unfortunately, many are told their symptoms are "just stress" or "just anxiety" without receiving a full explanation of what may be happening in their bodies. Understanding the connections between these conditions can help women feel validated, empowered, and better equipped to advocate for their health. The Big Takeaway Your symptoms may not be random. Sometimes they're clues pointing toward a bigger picture. When we begin looking at the body as an interconnected system rather than isolated parts, we often uncover opportunities for healing, support, and better symptom management. 🎉 Celebrating 200 Episodes! The Pelvic Floor, Core & More Podcast is approaching its 200th episode, and I couldn't be more grateful for this amazing community. To celebrate, I'm offering $20 off any one-on-one physical therapy or coaching session (virtual or in-person). If you've been experiencing pelvic pain, pressure, prolapse symptoms, bladder concerns, dizziness, hypermobility-related symptoms, or simply feel like your body needs additional support, this is a great opportunity to get personalized guidance. Simply mention the podcast and the 200th Episode Celebration when booking. 📧 Contact: PtDes@balancedmomtality.com Want More Support? Inside the Pelvic Floor, Core & More App and RESTORE, we focus on helping women build strength, coordination, stability, and confidence in their bodies through a whole-body approach to pelvic floor and core health. ✨ Learn more here: https://balancedmomtality.com/the-app Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE? If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App. Inside RESTORE you’ll learn how to: ✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities All with guided lessons, workouts, and support from a pelvic floor physical therapist. 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
- 2 weeks ago27 min
200- Hypermobility & Pelvic Floor Issues // Why Being Flexible Isn't Always an Advantage
Have you always been the "flexible" one? And/Or Do you have Ehlers Danlos Syndrome (EDS)? Can you easily touch your palms to the floor, bend into unusual positions, or feel like your joints are extra loose? While flexibility is often seen as a good thing, hypermobility can come with its own unique challenges—especially when it comes to pelvic floor health, core stability, pregnancy, postpartum recovery, and chronic pain. In this episode, Dr. Des explores the often-overlooked connection between hypermobility and pelvic floor dysfunction, why many hypermobile women experience symptoms such as leaking, prolapse, pelvic pain, and instability, and what they can do to better support their bodies. If you've ever felt like you're constantly stretching but still feel tight, this episode may explain why. In This Episode, We Explore: 🦓 What hypermobility actually is 🦓 Why hypermobility is more common in women 🦓 Common symptoms associated with hypermobility 🦓 The connection between hypermobility and pelvic floor dysfunction 🦓 Why hypermobile people often feel tight despite being flexible 🦓 Why stretching isn't always the answer 🦓 How strength, stability, and coordination support hypermobile bodies 🦓 Practical strategies for improving pelvic floor and core function Why This Matters Many hypermobile women spend years feeling confused about their symptoms. They may be told to stretch more, do more yoga, or simply accept discomfort as normal. But hypermobility often requires a different approach. Building strength, improving joint stability, enhancing body awareness, and learning how to manage load can make a significant difference in symptoms and overall function. The Big Takeaway You can be both flexible and tight at the same time. For many hypermobile women, the answer isn't more stretching—it's more support. Your body isn't broken. It may simply need a different strategy. 🎉 Celebrating 200 Episodes! The Pelvic Floor, Core & More Podcast is approaching its 200th episode, and I wanted to celebrate with all of you who have listened, shared episodes, left reviews, and supported this community along the way. As a thank you, I'm offering $20 off any one-on-one physical therapy or coaching session (in-person or virtual). Simply mention the podcast and the 200th episode celebration when you book. To schedule, email: PtDes@balancedmomtality.com Want More Support? Inside the Pelvic Floor, Core & More App and RESTORE, we focus on helping women build strength, coordination, stability, and confidence in their bodies through a whole-body approach to pelvic floor and core health. ✨ Learn more here: https://balancedmomtality.com/the-app Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE? If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App. Inside RESTORE you’ll learn how to: ✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities All with guided lessons, workouts, and support from a pelvic floor physical therapist. 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 %50!! 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: P
- 4 weeks ago24 min
199- Returning to Running Postpartum // When Is It Safe & How Do You Know You're Ready?
One of the most common questions new moms ask is: "When can I start running again after having a baby?" The answer isn't always as simple as being cleared at your six-week postpartum appointment. Running places significant demands on your pelvic floor, core, hips, and entire body. While many women are eager to return to the activities they love, returning too quickly—or without a plan—can contribute to symptoms such as leaking, pelvic pressure, heaviness, pain, or feelings of instability. In this episode, Dr. Des breaks down what postpartum women should consider before returning to running, common signs your body may need more preparation, and practical strategies to help you return safely and confidently. Whether you're six weeks postpartum, six months postpartum, or several years postpartum and still struggling with symptoms while running, this episode is for you. In This Episode, We Explore: 🏃♀️ Why running is more demanding than many women realize 🏃♀️ Why "cleared" doesn't always mean "ready" 🏃♀️ Common signs your body may need more preparation before running 🏃♀️ Pelvic floor symptoms to watch for 🏃♀️ Strength and movement benchmarks before returning to impact 🏃♀️ How to safely progress back into running 🏃♀️ The role of core, glute, and pelvic floor strength 🏃♀️ Common mistakes women make when returning to running postpartum Why This Matters Returning to running is not simply about waiting for tissues to heal. It's about rebuilding strength, pressure management, endurance, coordination, and impact tolerance. A thoughtful progression can help reduce symptoms, build confidence, and create a stronger foundation for long-term success. The Big Takeaway Your body isn't behind. You don't need to rush. Running is a progression—not a milestone. With the right preparation and support, you can return to running feeling strong, confident, and connected to your body. Need Support? Inside the Pelvic Floor, Core & More App and RESTORE, you'll find guided strength training, core and pelvic floor programming, mobility work, and education designed to help women return to exercise safely and confidently. ✨ Learn more here: https://balancedmomtality.com/the-app If this episode helped you, share it with a mom who is wondering whether she's truly ready to run again. 💛🏃♀️ Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE? If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App. Inside RESTORE you’ll learn how to: ✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities All with guided lessons, workouts, and support from a pelvic floor physical therapist. 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 %50!! 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: PTDes@balancedmomtality.com ✨ 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 A
- Jun 24, 202627 min
198- Summer Exercise Snacks // How to Stay Strong Without Spending Hours Working Out
Summer schedules can be chaotic. Between kids being home, camps, vacations, sports, travel, and all the fun that comes with this season, finding time for a full workout can feel impossible. The good news? You don't need an hour-long gym session to support your health. In this episode, Dr. Des introduces the concept of "exercise snacks" — short bursts of intentional movement sprinkled throughout your day that can help you stay strong, consistent, and connected to your body all summer long. We discuss simple ways to incorporate breathwork, mobility, core work, walking, and strength into your daily routine without the pressure of a perfect workout schedule. If you've ever thought, "I'll get back into my routine after summer," this episode is for you. In This Episode, We Explore: ☀️ What exercise snacks are and why they work ☀️ Why consistency matters more than long workouts ☀️ My favorite 3-10 minute movement ideas for busy moms ☀️ How exercise snacks can support your pelvic floor and core ☀️ Easy ways to build movement into your day ☀️ Why all-or-nothing thinking keeps so many women stuck ☀️ How to create a realistic summer movement routine Why This Matters Your body doesn't need perfection. It needs consistency. Movement doesn't have to happen in a gym or require a full hour of uninterrupted time to be effective. Small, intentional moments of movement throughout your day can improve strength, mobility, energy, stress levels, and overall pelvic floor function. Summer doesn't have to be a season where you lose progress or put your health on hold. It can be a season where you learn to work with your life instead of against it. The Big Takeaway You don't need more time. You need more opportunities. Five intentional minutes count. A quick walk counts. A short mobility session counts. A few strength exercises while your kids play count. The goal isn't perfection — it's staying connected to your body. Want Support This Summer? Inside the Pelvic Floor, Core & More App, you'll find quick workouts, guided mobility sessions, educational resources, and pelvic floor-friendly programs designed for real life and busy schedules. ✨ Learn more here: https://balancedmomtality.com/the-app Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE? If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App. Inside RESTORE you’ll learn how to: ✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities All with guided lessons, workouts, and support from a pelvic floor physical therapist. 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 %50!! 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: PTDes@balancedmomtality.com ✨ 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: <a href='https://apps.apple.com/us/app/pelvic-floor-core-more/id67
- Jun 17, 202621 min
197- What Your Rib Cage Has to Do With Leaking, Diastasis & Core Weakness
Most women think of their core as their abs—but your core is so much more than that. Your rib cage, diaphragm, pelvic floor, and abdominal wall all work together as a pressure management system. When one piece isn't functioning well, the entire system can struggle. In this episode, Dr. Des dives into one of the most overlooked components of core and pelvic floor health: the rib cage. We discuss how pregnancy, postpartum recovery, stress, posture, and even modern lifestyles can impact rib mobility, breathing mechanics, and ultimately your ability to generate strength and support. If you've been dealing with core weakness, pelvic floor symptoms, diastasis recti, chronic tension, or feel like you've hit a plateau in your recovery, this episode may help uncover a missing piece of the puzzle. In This Episode, We Explore: ✨ Why your rib cage is an important part of your core system ✨ How breathing, posture, and pressure management are connected ✨ The effects of pregnancy, postpartum recovery, and stress on rib mobility ✨ Common signs your rib cage may not be moving well ✨ The difference between rib flare and healthy rib movement ✨ How rib mobility affects your pelvic floor and core function ✨ Simple exercises to improve rib cage mobility and breathing Why This Matters A strong core isn't just about stronger abs. Your ability to breathe, rotate, move, and manage pressure all depend on how well your rib cage and diaphragm function within the larger core system. Improving rib mobility can often improve breathing, reduce tension, enhance core activation, and help your body move more efficiently. This whole-body approach is exactly what we focus on inside the Pelvic Floor, Core & More App and RESTORE, where we address the entire pressure management system—not just the symptoms. ✨ Learn more here: https://balancedmomtality.com/the-app If this episode helped you think differently about your core, share it with a friend who's been working on her abs but may actually need to start with her ribs. 💛 Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE? If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App. Inside RESTORE you’ll learn how to: ✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities All with guided lessons, workouts, and support from a pelvic floor physical therapist. 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 %50!! 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: PTDes@balancedmomtality.com ✨ 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: <a href='http
- Jun 12, 202627 min
196- Not All Breathing Is the Same // The Difference Between Breathwork and Breathing for Core Strength
If you've ever been told to "just breathe" for your pelvic floor, core, stress, or recovery... you may have wondered: What kind of breathing are we actually talking about? Because not all breathing serves the same purpose. In this episode, Dr. Des breaks down the important difference between breathwork for nervous system regulation and relaxation versus breathing within a brace for core strength, stability, and pressure management. You'll learn why both are valuable, when to use each, and why understanding the difference can be a game changer for pelvic floor health, exercise performance, pregnancy, postpartum recovery, and everyday movement. If you've ever felt confused by conflicting advice around breathing, core engagement, or pelvic floor function, this episode will help connect the dots. In This Episode, We Explore: ✨ The difference between breathwork and breathing for stability ✨ How breathing affects the nervous system, stress, and muscle tension ✨ What "breathing within a brace" actually means ✨ Why relaxation and support are both important for pelvic floor health ✨ Common mistakes like breath holding, belly sucking, and over-bracing ✨ When to focus on nervous system regulation versus pressure management ✨ How breathing changes during exercise, lifting, running, and daily activities ✨ Why adaptability is the true goal for your core and pelvic floor Why This Matters One of the biggest misconceptions in pelvic floor rehab is that there is one "right" way to breathe. In reality, your body needs different breathing strategies for different situations. Sometimes your nervous system needs relaxation and recovery. Other times your body needs stability, pressure management, and support. Learning how to move between those states is often the missing piece for women dealing with leaking, pelvic pain, prolapse, core weakness, tension, or difficulty returning to exercise. The Big Takeaway The healthiest pelvic floor isn't always relaxed. And it isn't always braced. It's adaptable. Your body should be able to relax when it needs recovery and create support when life demands strength. That flexibility is what allows you to move, lift, exercise, parent, and live with confidence. Want to Learn How to Apply This? Inside the Pelvic Floor, Core & More App and RESTORE, you'll learn how to use breathwork, pressure management, mobility, and strength training together to create a core and pelvic floor that are strong, responsive, and resilient. ✨ Learn more here: https://balancedmomtality.com/the-app Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE? If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App. Inside RESTORE you’ll learn how to: ✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities All with guided lessons, workouts, and support from a pelvic floor physical therapist. 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 %50!! 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: PTDes@balancedmomtality.com ✨ Next Steps: 📲 Download the Pelvic Floor, Core & More App → for guided breathwork, mobility, and strength progressions you can do at
- Jun 3, 202637 min
195- Hormones, Emotional Eating, Gut Health & Body Freedom with Amber Romaniuk
Have you ever felt like you know what to do when it comes to your health… but something keeps pulling you back into the same patterns? Maybe it's emotional eating. Maybe it's chronic stress. Maybe it's gut issues, hormone imbalances, sugar cravings, or feeling disconnected from your body despite your best efforts. In this powerful conversation, Dr. Des sits down with Amber Romaniuk, Emotional Eating, Digestive and Hormone Expert, to explore the deeper connection between our emotions, nervous system, hormones, digestion, and relationship with food. Amber shares her incredible personal journey of overcoming emotional eating, balancing her hormones and digestion, and breaking free from the self-sabotaging patterns that kept her stuck for years. Together, we discuss why healing often goes far beyond nutrition plans and willpower, and how true health starts with addressing the thoughts, beliefs, and stressors driving our behaviors. If you've ever felt frustrated by cravings, emotional eating, hormone symptoms, digestive issues, or feeling like you're constantly starting over with your health, this episode is packed with insight, compassion, and hope. In This Episode, We Explore: ✨ The connection between emotional eating and the nervous system ✨ Why willpower alone often isn't enough to change behaviors ✨ How chronic stress impacts digestion, hormones, and cravings ✨ The relationship between gut health and emotional well-being ✨ Why high-achieving women often struggle with self-care and burnout ✨ The hidden beliefs and patterns that keep women stuck ✨ How body image and self-worth influence health behaviors ✨ The role of intuition, self-awareness, and mindset in healing ✨ What true "Body Freedom™" looks like Meet Amber Romaniuk Amber Romaniuk is an Emotional Eating, Digestive and Hormone Expert with over 12 years of experience helping high-achieving women build body confidence, improve their health, and overcome self-sabotage with food through mindset healing, self-care, and nervous system support. After overcoming her own struggles with emotional eating, hormone imbalances, digestive challenges, and decades of limiting beliefs, Amber now helps women create lasting transformation and freedom in their relationship with food and their bodies. She is also the host of The No Sugarcoating Podcast, with more than 2 million downloads, 600+ episodes, and listeners in over 90 countries. Why This Matters So often women are told to focus only on what they're eating, how they're exercising, or what supplement they're taking. But real healing often requires us to look deeper. Our hormones, digestion, nervous system, emotions, stress levels, and beliefs are all connected. When we begin addressing the whole picture, we create a foundation for sustainable health, improved energy, better digestion, balanced hormones, and a healthier relationship with ourselves. Connect with Amber Be sure to check out Amber's work, podcast, and resources if you'd like to dive deeper into emotional eating, hormone health, gut healing, and mindset transformation. Podcast: https://podcasts.apple.com/us/podcast/the-no-sugarcoating-podcast/id1158699464 Socials: @amberromaniuk Want More Support? If you're looking for support with pelvic floor health, core strength, nervous system regulation, pregnancy, postpartum recovery, or reconnecting with your body, explore the Pelvic Floor, Core & More App and RESTORE. ✨ Learn more here: https://balancedmomtality.com/the-app Want a Guided Healing and Rehab Program to Help You Reconnect and RESTORE? If you’re ready to rebuild your core and pelvic floor with a structured, step-by-step plan, check out RESTORE, my 12-week pelvic floor and core rehabilitation program inside the Pelvic Floor, Core & More App. Inside RESTORE you’ll learn how to: ✔ release tension and improve mobility ✔ reconnect breath and pelvic floor coordination ✔ strengthen your core safely ✔ progress back to lifting, running, and higher-impact activities All with guided lessons, workouts, and support from a pelvic floor physical therapist. 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 <
About Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous System Regulation, and Holistic Self-Care for Moms
Pelvic Floor, Prenatal Fitness, Postpartum Recovery, Functional Exercises, Holistic Health. Are you a busy pregnant or postpartum (once postpartum always postpartum) mom that just wants to feel strong and healthy without the stress of having to revolve your life around your diet and exercise? Wanting functional and practical strategies to get in safe and effective exercises without fear of pain, prolapse or peeing your pants? All during your normal daily routines? Are you wanting to stay active and comfortable during your pregnancy, and avoid many of the common aches and pains? While also prepping and optimizing your mind and body for a beautiful birthing experience? Ready to feel confident navigating postpartum recovery, being in-tune to your body, it’s boundaries to activity and avoiding common issues like diastasis recti (DRA), prolapse, and urinary incontinence (leaking)? Hey Momma! I’m Dr. Desiree Cassell, a Doctor of Physical Therapy that specializes in Women’s Health aka Pelvic
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