Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous System Regulation, and Holistic Self-Care for Moms

“You just need to strengthen your pelvic floor.”

Maybe you've heard this from a doctor, a friend, a trainer—or good ol' Google. 😂

You're leaking? Do Kegels.

Feeling pressure? Strengthen your pelvic floor.

Had a baby? Your pelvic floor must be weak.

But is “weak pelvic floor” really the whole story?

In this episode of Pelvic Floor, Core & More, we're challenging the assumption that having a pelvic floor symptom automatically means you need to strengthen your pelvic floor.

Because strength absolutely matters—but it's only one part of how...

“Listen to your body.”

Okay…sounds great. But what the heck are you actually supposed to be listening FOR? 😂

We hear phrases like “listen to your body,” “connect with your core,” and “pay attention to your symptoms” all the time—but if no one has ever taught you how to do that, those words aren't very helpful.

In this episode of Pelvic Floor, Core & More, we're making it practical.

I'm walking you through five things you can start paying attention to—your breath, symptoms, tension, movement, and recovery—to better understand what your body may be commu...

You used to be able to jump, sneeze, run, or make it home from Target without thinking twice about your bladder…

And now?

You’re leaking. You’re peeing “just in case.” You know exactly where every bathroom is. Or the second you pull into your driveway your bladder suddenly decides THIS IS AN EMERGENCY. 😂

What the heck changed?!

In Part 2 of the Connected Through Menopause series, we’re talking specifically about the bladder changes that can show up—or become more noticeable—during perimenopause and menopause.

And while hormonal changes ca...

Sit up straight. Pull your shoulders back. Tuck your pelvis. Engage your core. Stop slouching.

Sound familiar? 😂

We've been taught to think about posture as either “good” or “bad”—and that if we could just hold our bodies in the right position, we'd somehow prevent pain, improve our core, and protect our pelvic floor.

But what if there isn't one perfect posture your body is supposed to maintain?

In this episode, we're shifting the conversation away from correcting your posture and toward getting curious about how different positions actually feel in your body.

What do you do when your body says, “Ouch”?

Do you immediately stop because you're afraid something is wrong? Or do you ignore it, push through, and hope it goes away?

Pain can feel scary and confusing—especially when you're trying to heal, get stronger, or return to activities you love. But pain isn't always a simple stop sign.

Pain is communication. And communication needs interpretation.

In this episode, we're talking about shifting the way we respond to pain. Instead of immediately fearing it or ignoring it, what if we learned to get...

What if finding the “perfect” exercise isn't actually the thing that moves you forward?

I recently told a patient that I didn't really care what exercise she did—which probably sounds like a strange thing to hear from a physical therapist! But what I meant was that I cared far less about choosing the perfect exercise and far more about what was happening in her body while she was doing it.

In this episode, we're talking about why two people can do the exact same exercise and have completely different experiences—and why learning to notice y...

Have you noticed your bladder, core, or pelvic floor changing during perimenopause or menopause? Maybe you're experiencing leaking, urgency, heaviness, discomfort, or feeling like your body just doesn't respond the way it used to.

If so, you're not alone—and you're certainly not broken.

In today's episode, we're talking about what actually happens to the pelvic floor during perimenopause and menopause, why these changes occur, and most importantly, what you can do to continue feeling strong, confident, and supported through this new season of life.

Has summer completely thrown off your routine? Between vacations, busy schedules, kids being home, and all the fun (and chaos!) that comes with this season, it's easy to feel like you've fallen behind on your health goals.

If you've been feeling guilty, unmotivated, or like you're starting over, this episode is for you. Today, we're shifting the conversation from "getting back on track" to reconnecting with your body through small, intentional steps that build lasting momentum.

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...

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.

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 wh...

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...

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, an...

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 co...

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...

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, an...

Motherhood can feel beautiful, overwhelming, exhausting, fulfilling, and chaotic — often all at once. So many moms are carrying the mental load of everyone around them while quietly feeling disconnected from themselves, their bodies, and their own needs. In this episode, Dr. Des opens up about the reality of modern motherhood, the nervous system overload so many women are living in, and what it actually looks like to support yourself without guilt in the middle of the chaos. This is not about being the “perfect mom.”
It’s about learning how to stay connected to yourself while caring for everyone else. In...

Summer can bring sunshine, vacations, pool days, travel, and more time outside — but for many women, it can also bring increased pelvic floor symptoms, disrupted routines, bloating, constipation, leaking, body image struggles, and stress on the body. In this episode, Dr. Des breaks down how summer habits and activities can impact your core and pelvic floor, why symptoms may flare during busy seasons, and simple ways to support your body while still enjoying your life. If you’ve ever felt nervous about leaking at the trampoline park, bloated while traveling, uncomfortable in swimsuits, or frustrated trying to stay consistent with move...

Pain on one side of your low back? Sharp discomfort when rolling in bed, climbing stairs, getting out of the car, or carrying your baby? It might not be “just back pain.” In this episode, Dr. Des breaks down sacroiliac (SI) joint pain — a common but often misunderstood source of low back, buttock, hip, and pelvic pain, especially during pregnancy and postpartum. You’ll learn what the SI joint does, why women are particularly prone to SI joint dysfunction, how the pelvic floor and core play a crucial role in stability, and what strategies can help you feel stronger and move wit...

If you’ve been doing all the “right” core exercises for your diastasis recti… but your core still feels weak, domes, bulges, or disconnected — you may be missing some major pieces of the puzzle. Because healing diastasis recti is about so much more than just strengthening your abs. In this episode, Dr. Des breaks down three often-overlooked areas that can make a huge difference in core healing: fascial and soft tissue mobility, breathwork, and rib cage mobility. We discuss why these pieces matter, how they affect pressure and core function, and why exercise alone may not fully address the problem. If you’ve...

A hysterectomy is one of the most common surgeries women undergo — yet so many women are sent home with very little guidance on how to actually heal, rebuild strength, and reconnect with their body afterward. If you’ve ever felt weak, disconnected, tight, unstable, or unsure how to safely return to movement after a hysterectomy… this episode is for you. In this conversation, Dr. Des breaks down what really happens to the core, pelvic floor, scar tissue, and nervous system after surgery, why being “cleared” doesn’t always mean fully healed, and the key things women should understand when it comes to lon...

Have you ever started doing the “right” exercises… only to feel more sore, more aware of symptoms, or more discouraged? It can be easy to assume something is wrong or that your program isn’t working — but that’s not always the case.

Sharp pain when rolling in bed? Sudden zaps in your pelvis? Pain standing up, walking, or changing positions during pregnancy? You’re not alone — and while these symptoms are common, they can still be confusing and frustrating. In this episode, Dr. Des breaks down two very common pregnancy discomforts: round ligament pain and lightning crotch. We cover what these symptoms actually are, why they happen, what may be making them worse, and practical ways to find relief. If you’ve been wondering whether these sensations are normal, how to support your body better, or when it may be time to seek h...

It’s C-section Awareness Month, so we just had to talk about it on the show! A c-section is one of the most common surgeries in the world,  yet many women are sent home with very little guidance on how to truly recover. If you’ve had a c-section and felt unsure how to heal your core, manage scar tissue, return to exercise, or feel connected to your body again… this episode is for you. In this conversation, Dr. Des breaks down what c-section recovery actually involves, common symptoms many moms experience but rarely talk about, and the key steps that ca...

With more women exploring natural and alternative tools for pain relief, stress support, and nervous system regulation, many are asking an important question: Can cannabis actually help pelvic floor symptoms? In this episode, Dr. Des breaks down the potential role of CBD, THC, and cannabis-based products when it comes to pelvic pain, tension, painful intimacy, stress, sleep, and overall pelvic health. We explore what current research and clinical experience suggest, how cannabis may support symptom relief for some women, and where it can fall short if deeper movement, strength, scar tissue, or coordination issues are being ignored. If you’ve be...

If I had to start over tomorrow with leaking, pelvic pressure, core weakness, postpartum symptoms, or feeling disconnected from my body… Knowing everything I know now as a pelvic floor physical therapist — I would do things very differently. Because most women are wasting time on the wrong strategies: ❌ random workouts
❌ “just do kegels” advice
❌ pushing through symptoms
❌ trying to fix everything at once In this episode, I’m sharing the exact shifts I’d make if I had to rebuild my pelvic floor and core from the ground up — so you can skip the frustration and focus on what actually works...

Three years ago, I hit record because women deserved better answers. They deserved conversations about leaking, pain, prolapse, postpartum recovery, intimacy, strength, hormones, confidence, and healing that were honest, empowering, and rooted in real support. And now… 184 episodes later… here we are 💛 In this special anniversary episode, I’m reflecting on what these last three years of podcasting have taught me about women, healing, community, and the incredible power of simply feeling seen. We talk about the biggest lessons I’ve learned, some of the most common struggles women face in silence, and why I believe education and support can truly chang...

If you’ve ever been told you’re “cleared at 6 weeks”… but your body still doesn’t feel right — this episode is for you. So many women are left feeling confused, frustrated, or even dismissed when they continue to experience symptoms like leaking, pelvic pressure, core weakness, or pain long after postpartum “should” be over. But here’s the truth: postpartum is not just a phase — it’s a foundation. In this episode, Dr. Des breaks down what actually changes in your body during pregnancy and postpartum, why so many women feel unsupported during this time, and what your body truly needs to heal, reb...

If your leaking gets worse during allergy season… and your first instinct is to do more kegels — this episode might surprise you. Because while kegels can be helpful in some cases, they’re not always the solution — especially when your body is dealing with the repeated stress of coughing, sneezing, and increased pressure. In this episode, Dr. Des explains how everyday things like allergies can impact your pelvic floor, why symptoms may flare up this time of year, and what your body actually needs to handle these changes more effectively. If you’ve noticed more leaking, pressure, or discomfort with coughing o...

If you’ve ever felt like you keep having to “start over” with your body, your workouts, or your healing… this episode is for you. So many women feel frustrated when symptoms come back, routines fall off, or progress doesn’t look the way they expected. It can feel like you’re back at square one — like all your effort didn’t matter. But the truth is… you’re not starting over. In this episode, Dr. Des reframes what it really means to rebuild your strength, reconnect with your body, and move forward after setbacks. Because every phase you’ve been through — the cha...

If you’ve been listening to these episodes thinking,
“I know I need to do something… but I haven’t started yet” — this episode is for you. So many women stay stuck not because they don’t care or aren’t trying hard enough, but because they’re waiting for the right time, the perfect plan, or more information. But the truth is — waiting often just keeps you in the same cycle longer. In this episode, Dr. Des talks about why we hesitate to take action, what’s actually keeping you stuck, and what it really takes to start seeing progress when i...

If you’ve ever felt like your body “should be better by now”… this episode is for you. One of the biggest frustrations women experience when working on their pelvic floor and core is feeling like they’re not making progress fast enough — especially when symptoms like leaking, pressure, or discomfort don’t disappear overnight. But here’s the truth: healing is not linear. In this episode, Dr. Des breaks down what real pelvic floor progress actually looks like, why symptom fluctuations are normal, and how to recognize the signs that your body is improving — even if it doesn’t feel like it yet. If...

If you’ve ever felt bloated, constipated, or like your digestion is off — and at the same time noticed more pelvic pressure, leaking, or discomfort… this is not a coincidence. Your gut and pelvic floor are deeply connected. And for many women, ongoing digestive issues like constipation, straining, or chronic bloating can quietly contribute to pelvic floor dysfunction, core weakness, and symptoms that don’t seem to fully resolve. In this episode, Dr. Des breaks down how your digestion impacts your pelvic floor, why straining and pressure matter more than you think, and what simple shifts can help support both systems...

If you’ve been doing all the “right” things — kegels, breathwork, core work, workouts — but you’re still dealing with leaking, pelvic pressure, pain, or feeling disconnected from your body, this episode might shift everything for you. Because sometimes the issue isn’t that you’re not trying hard enough…
It’s that you’ve been given advice that doesn’t actually match what your body needs. In this episode, Dr. Des breaks down some of the most common things women are doing to “help” their pelvic floor that may actually be increasing tension, worsening symptoms, or keeping them stuck. If you’ve ever felt f...

This week’s episode is a little different. As I celebrate another trip around the sun, I’m taking a moment to reflect on some of the biggest lessons my body, my patients, and my life have taught me about strength, healing, motherhood, and learning to actually listen to what our bodies are trying to tell us. Over the years — through pregnancy, postpartum recovery, injuries, PeVD, stress, rebuilding strength, and helping hundreds of women navigate their own pelvic health journeys — I’ve realized that the way we’re taught to approach our bodies often leads us further away from healing instead of c...

Spring naturally invites us to reset, refresh, and reconnect with ourselves. But after a long winter of stress, busy schedules, and less movement, many women feel the opposite of refreshed — they feel stiff, tired, disconnected from their bodies, and unsure how to restart healthy habits. In this episode, Dr. Des shares a holistic Spring Reset framework designed specifically for women who want to rebuild strength, reconnect with their core and pelvic floor, and feel more energized without extreme workouts or restrictive health trends. Instead of jumping straight into intense exercise routines or pressure-filled “summer body” goals, this episode walks you throug...

Have you ever been told your pelvic floor is weak, so you start doing kegels… but things actually feel worse?

Maybe you feel tight, tense, or guarded, yet you’re still experiencing symptoms like leaking, pelvic pressure, pain, or instability.

You’re not crazy — and your body isn’t broken.

One of the most common patterns pelvic floor physical therapists see is tight AND weak muscles at the same time. When muscles are constantly gripping or guarding, they often become fatigued, poorly coordinated, and unable to generate true strength.

In this episode, D...

If your core feels tight all the time… that’s not strength.

If you’re constantly sucking in your stomach, clenching your abs, gripping your glutes, or holding your pelvic floor “just in case” — this episode is for you.

So many women have been taught that strength means tension.
Brace harder. Squeeze more. Engage constantly. Never relax.

But what if that gripping is actually the reason you still feel weak… leak when you run… or experience pelvic pain?

In this episode, we’re breaking down the difference between true core strength and chron...

If you’ve been following this series on pain with intimacy, you now understand:

✔️ What might be causing your pain
✔️ How mental load and nervous system stress impact arousal
✔️ Why pushing through makes things worse
✔️ Practical rehab strategies to reduce tension

Now let’s talk about something we don’t normalize enough:

Supportive tools.

Because using tools does not mean you’re broken.
It means you’re intentional.

In this final episode of the series, we’re discussing the different tools and toys that can reduce pain, improve blood f...

Hey Girl,

How many times have you ignored your body because you felt guilty?

Guilty for not working out.
Guilty for wanting alone time.
Guilty for not being in the mood.
Guilty for resting.
Guilty for saying no.
Guilty for going to girls’ night.
Guilty for spending money on yourself.

In this episode, we’re unpacking something that quietly sabotages women’s health more than almost anything else: guilt.

Because guilt doesn’t just live in your mind.
It lives in your nervous system.
It...