Avsnitt
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Hey girl!
You are making the time to workout and strength train, but are you prioritizing the right exercises? It can be so overwhelming to try to create the right workout or fitness plan and our time is limited so we want to make sure we are getting the biggest bang for our buck! Whether it’s during pregnancy, postpartum or beyond, glute exercises are crucial for pelvic floor and whole body health! Did you know that your foot, knee or hip pain can, and probably is, being caused by glute weakness or an imbalance in the pelvic muscles?! Even painful sex can be because there is dysfunction in the glutes and pelvic muscles. As our bodies adapt and shift during pregnancy, postpartum or beyond, it is important to make sure we keep our glutes active and strong to help keep pain and pee-leaks away. However, there are so many leg and glute exercises that it can be overwhelming to try to know which ones to prioritize as busy but active moms!
Inside today's episode I am going to break down the four main exercises or functional movements that I think are crucial to maintaining balanced strength and stability around the pelvis, as a pelvic health physical therapist. Remember mommas, you do not have to be an experienced lifter to do these exercises. May of these you are already doing on a functional level, so it is more about learning the movement patterns and doing them at body weight or whatever weight feels good for your core and your body and showing up for it consistently!
If you have any injuries or painful symptoms, make sure to reach out so we can get you booked for a Coaching Session or in person Therapy session for a more individualized plan and one-on-one instructions so you can feel confident as you start strength training and grow that booty!! Make Sure to reach out to> [email protected]
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
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Hey Mom Friend!
I know there are soo many feelings and questions during pregnancy, especially around activity and what “safe” exercises during pregnancy even are. Our time and energy in the first trimester is limited and it can feel so overwhelming navigating the prenatal world and changing body. You want to make sure your time and especially your energy, is used wisely and not causing harm to you or your growing baby. I have been there with my own pregnancy journey before I knew all the pelvic floor and prenatal information I know now, and man was it confusing and scary and uncomfortable! I was peeing myself and battled many of the common pregnancy aches and pains: SIJ pain, round ligament pain, sciatica, SPD (pubic bone pain), prolapse and even hemorrhoids! For six years I struggled with some residual leaking and low back issues, until I learned all the tools and exercises I should actually be spending my time on! Then I was able to not only prevent worsening of issues with my subsequent two pregnancies, I was able to heal my leaking and issues while I was pregnant!
Inside this week's episode I am letting you in on all the basic foundational core and pelvic floor information that every pregnant woman should know, and frankly every human. So even if you are not pregnant this episode is going to help you get back to the basics and strengthen your foundation so you can heal! Stay tuned as this is the first of three in my “Prenatal Fitness Series”!
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> [email protected]
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
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Saknas det avsnitt?
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Hey Friend,
For those that haven’t been following along, I have been struggling with symptoms of Pelvic Venous Disorder or PeVD or better known as, Pelvic Congestion Syndrome, for the last year. It all started with an ovarian cyst like pain, but I later learned that my “menstrual cramps” I was feeling on and off throughout the month, not just during my menses, was also due to these enlarged veins. The heaviness and cramping was starting to get so uncomfortable that standing or sitting for too long was painful, and even exercise started to become painful. Thankfully sex was never painful, but painful intercourse or dyspareunia, especially pain or cramping with and after arousal or orgasm, is a very common symptom of PeVD. I was not a typical presentation for this diagnosis, so it surprised me when I found out from an ultrasound. So I share my story so that others with pelvic pain, constipation, heaviness, sharp abdominal pain, low back pain or pain with sitting, standing, or exercising, can start to become aware of this diagnosis and advocate for yourself. As many gynecologists do not believe this condition is a cause of pain…. And I can tell you… it most definitely IS!
After two procedures using coil embolization and sclerotherapy to close off the dysfunctional varicose veins in my pelvis, it was identified that a compression of my Iliac vein was pretty severe and needed to be treated with a stent. I am two weeks postop and recovery has been a journey. Many things I was not expecting, so again, I wanted to share with the World so that maybe you can feel more prepared and aware of the treatment options out there for you! Thanks for following along on my health journey and sending all the love and supporting messages, it has meant a lot!
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> [email protected]
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
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Hey Girl,
This time of year with the Holidays everything starts to feel stressful and overwhelming and this is a common time that people tend to “fall off the wagon”. When in reality staying on track with some basic health and wellness pieces, can be a game changer for keeping your pain and symptoms away and keep you feeling good! That doesn’t mean you have to power through and just do it all. NO. In fact its the opposite, remove some things off your plate and prioritize the things that make the biggest changes in not only your physical health, but your mental health. Mindset is huge for your overall health and wellness and we cant forget that its something we have to monitor and continue to work on throughout your entire life.
This week I am so excited to have a special guest on the show to help you understand more about how much mindset can be impacting you and how you can optimize your mental health so that you can continue to show up consistently even when you don't have the motivation! Ashley Fillmore is a leading expert in sustainable weight-loss. She helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley has a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly twenty years of experience! Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™. She is deeply committed to helping women better their lives, and strives to inspire others to embrace the life of health, happiness, and self-love they deserve.
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> [email protected]
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
Contact and Learn from Ashley:
IG Handle: @ashley_fillmore1
Website: https://metabolicfix.purfitstudio.com/one
Podcast -- Cheers to Your Success: https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success
Freebies:
Free Hormone Assessment and Hormonal Guide: https://metabolicfix.purfitstudio.com/hormone-quiz
Weight Loss Calculator: https://metabolicfix.purfitstudio.com/weight-loss-calculator
Metabolic Damage quiz: https://metabolicfix.purfitstudio.com/md-quiz
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Hey Friend,
Are you struggling with incontinence or stupid pee leaks whenever you sneeze or cough? Feeling heaviness ever since you delivered your baby and want to start exercising, but not sure what the safest exercises are? Knowing breathing is important, but not sure when or how to breath optimally? Well you are in the right place! Breathwork is the KEY to healing and restoring your core and pelvic floor, whether you are pregnant, about to give birth, just had a baby, had a baby 10 years ago or have never had a baby and just struggle with pelvic floor dysfunction! I have a few episodes about breathwork and why it's important and different breathwork exercises you can try, so go check them out if that is what you are looking for.
Inside this week's episode I am going to do a deep dive into breathwork and the two main types I teach my patients. We need to be practicing both types of breathwork control daily, in order to truly heal and make everything you do a core workout! So make sure you listen to the whole episode as I will guide you through both types and how you can get started healing today!
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> [email protected]
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
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Hey Momma,
Are you pregnant, about to give birth or maybe just had a baby and are feeling lost? Or like you need some support and want to have someone in your corner to help advocate for you throughout your labor, delivery and postpartum journey? Doulas can be an amazing resource for momma as she is navigating this uncharted territory, or maybe well-known territory and you know you need help. I don't know about you but I had heard about Doula support during birth but I hadn’t really thought about using a Doula for postpartum support. And lets be real, thats when most moms are exhausted and overwhelmed and sleep deprived and needing all the help they can get! So I am so excited to have a guest on today’s show who is going to break down Doula services and how they are able to best support and advocate for us through pregnancy, birth and postpartum!
Kristin Revere is the CEO and Founder of Gold Coast Doulas birth and postpartum doula agency in Grand Rapids, MIchigan. She is an elite certified birth doula, a newborn care specialist, childbirth educator, and an elite certified postpartum doula. She cohosts the Ask the Doulas podcast and co-created the Becoming A Mother course. Kristin co-authored the book, "Supported: Your Guide to Birth and Baby". Her links for her information are 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> [email protected]
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
Learn More about Kristin’s Services at:
www.goldcoastdoulas.com
www.askthedoulas.com
www.supportedbook.com
FB/IG/TIckTok: @goldcoastdoulas
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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> [email protected]
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
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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> [email protected]
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
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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> [email protected]
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
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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> [email protected]
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
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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> [email protected]
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
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(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> [email protected]
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/
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(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> [email protected]
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/
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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> [email protected] 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
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Hey Friend!
It can be overwhelming to know where to start or what to focus on when starting to try and optimize your health and wellness. From breathwork, to strength training, to cardio, there are so many areas to work on. You can totally pick one of these areas to start with and see how your body feels. However, even if you are exercising and showing up for yourself, your muscles may not be working when and how they are supposed to. That’s why today, I am sharing one of my favorite habit hacks to start with or at least add to your daily routine so that you can make sure that you are connecting and becoming aware of your body and how it functions for you throughout the day, not just when you are paying attention during exercise.
How our body functions automatically is crucial to understanding the root cause of pelvic floor and overall dysfunction. We may be focusing on breathwork and mechanics during intentional movement, but if the rest of the day your body isn’t functioning optimally, it can feel like very slow progress. Inside this week's episode, I dive into the power of the brain and re-mapping our motor plans and neuromuscular connections. This will help your body show up for you how you want it to, even when you aren't thinking about it. So stay tuned and make sure to let me know what you think at the private and FREE facebook page 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> [email protected]
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
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Hey Girlfriend!
Are you tired of feeling crampy, moody and tired, only to be (somewhat) surprised that your period was right around the corner? Or maybe you have PMS symptoms on and off all month with no understanding. One week you feel great and are motivated to tackle the World, only to feel totally overwhelmed and exhausted the following week. This cycle is so frustrating, especially if you have gone to the lengths of mentioning your menstrual cycle irregularities and symptoms to your provider, only to be told your hormone labs were normal and they offer birth control.
Inside this episode I dive into cycle syncing, or the practice of being aware of your menstrual cycle, understanding the role that hormones play in your body and how we can optimize our energy, mood and hormone cycle. We have so much more control over our hormones than we think, especially through exercise and diet. Each phase of our cycle has different levels of various hormones like estrogen, testosterone and progesterone, which significantly impacts how our body heals, feels and performs. Understanding the role of these hormones and how we can modify and adapt our lifestyle, can drastically reduce cramps, pelvic pain and improve energy and emotional regulation! So stay tuned to todays episode and let me know what you think!
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> [email protected]
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
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Hey Friend!
There is so much we do to prepare for the baby and maybe you put some time and effort into your hospital bag, but what about when you get home? Have you prepared to have the tools ready and available at home to help assist your body in healing after birth? Many women are blindsided when they get home and have to have their partners run out to pick up extra things to make momma comfortable at home. This episode is going to give you some ideas on some products that can be a huge help in assisting your healing and recovery and just to make you more comfortable while you sit and snuggle that baby.
I will be diving into many of the common and some, not so common, items that can be super helpful in reducing soreness and heaviness in the perineum and belly after baby. Everything from perineal support, hygiene, scar mobilizations, belly wraps and more! So many people are taking care of baby and have their eyes on how the baby is doing, but momma also needs to be cared for and comfortable. Not only comfortable, but recovering optimally and avoiding issues like pelvic organ prolapse, DRA, incontinence and pain. So I hope this episode helps get you thinking about some items you may or may not have forgotten to have handy and ready in a postpartum basket at home.
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> [email protected]
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
Items Mentioned:
Dermaplast
https://a.co/d/0ehUmqy
Perineal ice pack
https://a.co/d/6fdMaiW
Tucks Pads
https://a.co/d/au4Qgho
Pelvic Wand (Use link for $5 OFF)
https://www.intimaterose.com/DESIREE2
Post Partum Diaper
https://a.co/d/cYTKamD
Massage Ball
https://a.co/d/cY0hukc
Belly Wrap
https://www.belliesinc.com/
Silicone Scar Strips
https://a.co/d/0nCrbkY
Silicone Fascial Cups
https://a.co/d/eEBCZg7
External perineal support garments
https://a.co/d/6wt80AX
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Hey Lady!
This week as we are getting ready to dive head first into fall and back to school routines, I thought it would be a great time to chat about habits and how we can habit hack our lives to be more successful and less overwhelmed! It can be so hard to show up consistently and make a habit stick, especially for women. Why is that, though?
Inside this week’s episode I have the wonderful Emily Nichols who is the host of Habit Hack Your Health—a top 1.5% podcast that helps working moms and entrepreneurs habit hack their health in less time, guilt free. From her own struggles, Emily finally found that women have to do habits differently and she's sharing the solutions on how to live a healthy lifestyle that doesn’t feel overwhelming or complicated, but rather sustainable and empowering through the power of HABIT HACKING! Think of this as Atomic Habits For Women!
Emily is now on a mission to redefine what health really means and equip other women with these sustainable habit hacks to help midlife moms train for life!
Emily is also a wife, #boymom to 2 boys, Certified Personal Trainer, Orangetheory Coach, Yoga & Meditation Instructor, Behavior Change Specialist, & Taco Tuesday Enthusiast.
I am so excited for you to listen to our chat as we go over many practical strategies that you can start using TODAY to get your fitness and back to school routines in order!
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> [email protected]
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
Contact Emily:
IG: www.instagram.com/emilynichols22
Podcast: Habit Hack Your Health
Freebie: bit.ly/atomichabitsforwomen
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Hey Girl!
Do you suffer from constant headaches or migraines, maybe jaw pain or TMJ, or upper back pain and stiffness? Most times this leads us to do lots of stretching and trigger point release in the upper back and neck, but have you thought about restoring and healing your pelvic floor and core system to resolve those symptoms? This is the second episode in looking beyond the pelvic floor, where I dive into common orthopedic issues that we all might be more familiar with and how they can actually be causing or being caused by, your pelvic floor issues. The last episode in this series looked below and talked about the relationship between knee, foot and ankle pain causing leaking, prolapse and pelvic pain.
In this week's episode I am diving more into the upper quarter of the body and common issues there that can be perpetuating your pelvic floor symptoms. Making sure your looking at the whole kinetic chain while you are investigating your issues and choosing a rehab or home program that works best for you to have a whole body, comprehensive approach. I talk about lots of practical tips and tricks for healing both your headaches, chest pain, costochondritis, TMJ, neck pain, upper back pain AND your pelvic floor incontinence, prolapse, dyspareunia or pain with sex, tailbone pain and more!
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> [email protected]
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
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Hey Girl!
Nutrition and Exercise go hand in hand, and having my Bachelors in Nutrition, I definitely address diet with all my patients and have talked about various nutrition concepts on this show. Yet, even sometimes I worry if my awareness and knowledge around food has caused some sort of eating disorder or almost obsessive relationship with food and what my kids and I are eating. And with all the confusion out there on the internet and social media, it can become very overwhelming to know how much food/calories and what types of foods are truly the best for your overall health. It is definitely individualized and meal planning should not be a one size fits all approach.
That is why I am SO excited to have Registered Dietitian and fellow 505 podcaster, Jessika Brown on today's show! Aside from also being from New Mexico and having graduated UNM’s Nutrition program a couple years earlier than me, Jessika has been helping women relearn their relationship with food through value- based goals, using biofeedback and evidence based nutrition. She has a private practice coaching women as well as her own podcast, The Fuel Her Awesome Show (linked below). She dives into so many great insights as well as some practical tips that will help you identify if you have a healthy relationship with food or not, how to start rebalancing your hormones through your gut and helping to overall improve gut and microbiome health. I personally love her approach as it is very similar to intuitive eating, but has a much more individualized and science based framework!
We know things like IBS, Chrons, anorexia, binge-eating and other eating/gut disorders are linked to pelvic floor pain and dysfunction so make sure you listen to this weeks episode as it will have lots of great insights in there for you to start healing your relationship with food, your gut and therefore, your pelvic floor!
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> [email protected]
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
Jessika Brown Follow Up Information:
Fuel Her Awesome Podcast- https://podcasts.apple.com/us/podcast/fuel-her-awesome-food-freedom-intuitive-eating-empowered/id1547179580
Website: https://www.jessbrownrd.com/
Instagram: @Jessbrownrd
- Visa fler
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