Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous System Regulation, and Holistic Self-Care for Moms Podcast Por Dr. Desiree Cassell | Pelvic Floor Physical Therapist Women’s Health Specialist Strong and Fit Momma arte de portada

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

De: Dr. Desiree Cassell | Pelvic Floor Physical Therapist Women’s Health Specialist Strong and Fit Momma
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The podcast where nervous system healing meets pelvic floor rehab. Helping you LOVE movement again and LIVE WITHOUT PAIN, PRESSURE or PEEING YOUR PANTS!

I’m Dr. Desiree Cassell — pelvic floor physical therapist, mom of 3, and your guide to embodied, empowered healing after birth. (And don’t worry, you don’t have to have birthed a child or even be a mom to benefit from this show. This is here for ALL Women, mom or not, Fit or Weak)

Here, we go way beyond kegels.

You’ll learn how to:
💫 Heal pelvic floor symptoms like leaking (incontinence), prolapse (POP), and pain (Dyspareunia, Vulvodynia etc)
💫 Rebuild core strength without making symptoms worse
💫 Move through pregnancy and postpartum with confidence and connection
💫 Use breath, fascia, and nervous system tools for real, full-body restoration
💫 Shift from surviving to thriving in your body — all during your daily routine

After healing my own prolapse, leaking, and diastasis (that no one warned me about), I made it my mission to make sure no woman is brushed off or left behind again.

Because these symptoms might be common — but they are NOT normal.

🎧 Subscribe for real-talk, expert support, and soul-led strategies to feel strong, safe, and free in your body again.

It is time to get you out of those pads and back to loving movement again.... yes even jumping on the trampoline.

Put your earbuds in, grab a glass of water, roll out your mat, and let’s connect💫

Learn ＞
www.balancedmomtality.com

Connect or Inquiries About Wellness Consults＞ PTDes@balancedmomtality.com

Community＞

Facebook＞ @thebalancedmomtality

Instagram＞ @the_balanced_momtality

Women’s Health & Wellness | Prenatal Fitness | Postpartum Recovery | Pelvic Floor Exercises | Holistic Whole Body Healing | Breathwork | Fascia Release | Emotional Embodiment | Restore Your Core | Somatic Healing | Pregnancy

Copyright 2023 All rights reserved. Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Enfermedades Físicas Higiene y Vida Saludable
Episodios
  • 175- Spring Reset for Women // 5 Ways to Reawaken Your Body After Winter

    175- Spring Reset for Women // 5 Ways to Reawaken Your Body After Winter
    Mar 13 2026
    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 through five foundational ways to reset your body from the inside out — starting with breath, movement, environment, and nervous system regulation. Whether you're dealing with pelvic floor symptoms like leaking, pelvic pressure, core weakness, or simply feeling out of sync with your body, this episode will help you start your spring season with clarity, balance, and sustainable habits. In This Episode You’ll Learn ✔ Why many women feel disconnected from their body after winter ✔ How breathwork and nervous system regulation support pelvic floor healing ✔ Why jumping straight into intense workouts can worsen symptoms like leaking or pelvic pressure ✔ How your environment influences your stress levels, habits, and healing ✔ The five simple areas to reset if you want to rebuild strength and energy this spring The Spring Reset Framework If your body feels stiff, tired, or out of rhythm after winter, focus on resetting these five areas: 1️⃣ Reset Your Breath & Nervous System 2️⃣ Reset Your Movement 3️⃣ Reset Your Environment 4️⃣ Reset Your Core Connection 5️⃣ Reset Your Relationship With Your Body Want a Guided Reset? 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 $500!! https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or 💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: 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: https://pelvic-floor-core-more.passion.io/ 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/ 💬 Stay Connected: IG: @the_balanced_momtality FB: @thebalancedmomtality Web: www.balancedmomtality.com 🎧 Share the love: Found this helpful or powerful? Send it to a mama who’s ready to rise — and don’t forget to leave a 5-star review! 💖 Prefer 1:1 or ...
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    31 m
  • 174- Help! I’m Tight AND Weak — What Do I Actually Do? // My Rehab Approach For Women Who Want to Get Stronger Without Making Things Tighter

    174- Help! I’m Tight AND Weak — What Do I Actually Do? // My Rehab Approach For Women Who Want to Get Stronger Without Making Things Tighter
    Mar 11 2026
    Have you ever been told your pelvic floor is weak, so you start doing kegels… but things actually feel worse? Maybe you feel tight, tense, or guarded, yet you’re still experiencing symptoms like leaking, pelvic pressure, pain, or instability. You’re not crazy — and your body isn’t broken. One of the most common patterns pelvic floor physical therapists see is tight AND weak muscles at the same time. When muscles are constantly gripping or guarding, they often become fatigued, poorly coordinated, and unable to generate true strength. In this episode, Dr. Des breaks down why tightness and weakness often coexist and walks you through the step-by-step rehab process for restoring pelvic floor and core function safely. If you’ve ever wondered whether you should stretch more, strengthen more, or rest, this episode will help you understand what your body actually needs. In This Episode You’ll Learn ✔ Why pelvic floor muscles can be tight and weak at the same time ✔ The biggest mistake women make when trying to strengthen their core ✔ Why doing more kegels isn’t always the answer ✔ The step-by-step rehab progression pelvic floor PTs use ✔ How to move from pain and tension → strength and confidence The Pelvic Floor RESTORE Rehab Roadmap Healing the pelvic floor isn’t about jumping straight into strengthening. True recovery follows a sequence: Release → Restore → Rebuild → Reload 1️⃣ Release Reduce tension and guarding through breathwork, mobility, and nervous system regulation. 2️⃣ Restore Rebuild coordination between the diaphragm, pelvic floor, and core through 360 breathing and gentle activation. 3️⃣ Rebuild Strength Progress into functional strength exercises that integrate the whole body. 4️⃣ Reload Return to higher-impact activities like running, jumping, lifting, and sports safely. Skipping these steps is one of the biggest reasons women stay stuck in cycles of pain, leaking, or pelvic pressure. Signs Your Body Is Moving In The Right Direction As your system heals you may notice: Less pelvic heaviness or pressure • Improved bladder control • Easier breathing during exercise • Better coordination and stability • Reduced pain and tension Remember: coordination comes before strength. 🌀 Ready to feel stronger, more confident, and in tune with what it needs? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!! JOIN NOW AND SAVE $500!! https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or 💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: 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: https://pelvic-floor-core-more.passion.io/ 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about pelvic health, core strength, and whole-body healing. 🌿 Join the Momtality Community: 👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + ...
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    30 m
  • 173- Strong Is Not Tight // Why True Core Strength Feels Different

    173- Strong Is Not Tight // Why True Core Strength Feels Different
    Mar 4 2026
    If your core feels tight all the time… that’s not strength. If you’re constantly sucking in your stomach, clenching your abs, gripping your glutes, or holding your pelvic floor “just in case” — this episode is for you. So many women have been taught that strength means tension. Brace harder. Squeeze more. Engage constantly. Never relax. But what if that gripping is actually the reason you still feel weak… leak when you run… or experience pelvic pain? In this episode, we’re breaking down the difference between true core strength and chronic tension — and why tight does not equal strong. In This Episode, We Cover: Why women often confuse tension with strength The cultural conditioning behind “suck it in” fitness cues How over-bracing impacts the diaphragm and pelvic floor The connection between gripping, leaking, and prolapse symptoms Why a tight pelvic floor can still be dysfunctional What real, functional strength actually feels like How breath and pressure management build resilient core stability Simple ways to stop over-gripping and start building true strength The Truth About Pelvic Floor & Core Strength Your pelvic floor is not meant to be clenched all day. It should contract and relax. Lift and descend. Respond and adapt. When your body only knows how to grip, it loses its ability to coordinate under real-life load — like running, lifting, jumping, or even laughing. True strength is: Breathable Responsive Adaptive Coordinated Not rigid. Not braced at 100%. Not constantly “on.” If You’ve Experienced… Leaking during workouts Pelvic pressure or heaviness Pain with intimacy Constipation Low back tension A core that feels tight but unstable …this episode will help you understand what may actually be happening. Why This Matters You can’t build power on top of dysfunction. Before adding more crunches, heavier weights, or more kegels — your body needs coordination. That’s exactly what we focus on inside RESTORE, my 12-week pelvic floor and core rebuilding program inside the Pelvic Floor, Core & More app. We start with breath. Rebuild pressure management. Restore true core control. Then layer strength safely and progressively. Because strong women don’t need to grip harder. They need to move smarter. If this episode resonated with you, share it with a friend who thinks tight = strong 💛 And as always — Breathe first. Strength second. 🌀 Ready to feel stronger, more confident, and in tune with what it needs? If you’re done guessing and googling… If you’re ready to stop modifying your workouts out of fear… If you’re ready to move, lift, run, and LIVE without leaking, pain, or pressure... Then it’s time for RESTORE — my 12-week signature pelvic floor & core rehab program Evidence-based. Nervous system-informed. Holistically healing. Inside RESTORE you’ll get: ✔️ 12 weeks of progressive breathwork, mobility & strength ✔️ 5- and 20-minute workouts to fit your life ✔️ Deep pelvic floor education (with zero fluff) ✔️ Real-life tools to reduce pain, improve leaks, and feel like YOU again ✔️ Access to our private community and support Inside RESTORE, we cover: Breathwork + pelvic floor connection Mobility + posture Nervous system regulation Core control + strength building Real-life application to everyday movement And how to stop leaking, rushing to the bathroom, or feeling disconnected from your core You’ll walk away from RESTORE with clarity, confidence, and a body you trust again. JOIN RESTORE NOW FOR INSTANT ACCESS TO LESSONS AND EXERCISES!! JOIN NOW AND SAVE $500!! https://pelvic-floor-core-more.passion.io/checkout/86181d29-9811-4a33-80df-a82de21fa8fe Or 💎 Learn More About RESTORE below, my 12-week program that walks you step by step through pelvic floor and core healing — so you can stop leaking, reduce prolapse symptoms, and feel strong again. https://balancedmomtality.com/restore 💖 Or Want Personalized 1:1 Coaching and Support? Book a virtual or in-person women’s health coaching/pelvic floor physical therapy session tailored to YOU. 📧 Email: 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: https://pelvic-floor-core-more.passion.io/ 🎧 Don’t forget to subscribe to Pelvic Floor, Core & More so you never miss an empowering episode about pelvic floor health, core strength, and whole-body healing. 👉 If this episode resonated with you, share it with a mom friend who needs to hear that healing is possible. And don’t forget to subscribe so you never miss an empowering conversation about ...
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    29 m
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