STRONG AND NOURISHED WOMEN | Improve Your Pelvic Health, Get Fit, Prevent Injury, Feel Confident

Are you pregnant or preparing for postpartum?Do you want to start moving before 6 weeks postpartum?Looking to start postpartum exercise?The first six weeks postnatal can feel overwhelming as you navigate recovery, healing, and caring for your new baby. In this episode, I break down the top 3 tips every mom should know to support a smoother postnatal recovery and help you feel your best during the early weeks after birth. This episode is for new moms, twin moms, and moms with many kids.You'll learn practical strategies for prioritizing rest, supporting your body with proper postpartum nutrition, and safely returning to movement with a realistic postnatal exercise plan. I also discuss common concerns such as postnatal headaches, postnatal nausea and postnatal bleeding. I briefly mention what may be causing them, and when it's important to seek medical attention.Whether you're preparing for life after birth or currently in the early postnatal period, this episode will provide evidence-based guidance to help you recover, rebuild confidence, and support your long-term health and wellness.In this episode, you'll learn:The most important priorities during the first 6 weeks postpartumHow to support healing with proper postpartum nutritionSafe approaches to postpartum exercise and movementHow to create a sustainable postnatal exercise planPostnatal warning signs to watch for, such as postnatal headaches and postnatal bleeding Tips to help new moms navigate early postpartum recoveryEnter to win a free personalized strength plan, custom to your goals, time, and equipment needs. 1) Follow this podcast.2) Leave a rating and review for this podcast.3) Follow me on Instagram @movementalityptDM me on Instagram once you have completed all three tasks to be entered into the giveaway draw. *Bonus entry if you share the “Giveaway Alert” post to your story on Instagram.Deadline to enter: June 30, 2026Winner will be contacted July 6, 2026Related Episodes:10| Support Yourself for Postpartum by Following These 3 Tips5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, DiastasisMore Resources:Contact: ⁠⁠⁠⁠[email protected]⁠⁠⁠⁠Connect: ⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at ⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

Are you pregnant and wanting to prepare for birth? Do you want to know what positions Pelvic Floor Physical Therapists recommend for birth?Wondering the best way to prevent tearing? In this episode, I share the best birth positions to support labor, reduce discomfort and tearing, and help your body work with the natural process of childbirth.Whether you're planning your first birth or looking for a different experience this time around, this episode will help you feel informed, empowered, and physically prepared for labor and delivery.In this episode, you'll learn:The most effective birth positions for labor and deliveryHow different positions may impact comfort and labor progressionTips to potentially reduce tearing during birthHow to use a pregnancy ball safely and effectivelySimple pregnant exercises at home to help you prepare for laborRelated Episodes: ⁠11 | Breathing Strategies to Practice for Birth - Prepare for Labour and Pushing⁠⁠6 | What Is Pelvic Floor Physical Therapy? Discover What Makes Pelvic Floor PTs Experts⁠Contact: ⁠⁠⁠[email protected]⁠⁠⁠Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠Next Steps:Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

Confused about how many reps and sets you should be doing in your workouts? In this episode, I break down the difference between training for strength, hypertrophy (muscle growth), power, and muscular endurance so you can stop guessing and start training with purpose.You’ll learn how adjusting your reps, sets, and weights can completely change your results. Whether your goal is building muscle, getting stronger, improving athletic performance, increasing endurance, or maximizing fat loss. I also explain how understanding proper workout programming can help you save time in the gym, avoid ineffective workouts, and finally see progress.If you’ve ever wondered:Should I lift heavy or light?Are high reps better for toning?How many sets are enough?What rep range builds strength versus muscle?How can I make my workouts more effective?This episode will give you practical, evidence-based guidance to help you train smarter and get the results you want.Related Episode:5 | Design Your Strength Training Program in 5 Simple StepsContact: ⁠⁠⁠[email protected]⁠⁠⁠Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠Next Steps:Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

Interested in a career in health and wellness, physical therapy, or fitness? In this episode, I share my journey from high school student to becoming a physical therapist, pelvic floor physical therapist, Certified Strength and Conditioning Specialist (CSCS), and certified prenatal and postnatal coach.Perfect for students in Specialized High Skills Major (SHSM) programs focused on health and wellness, this episode breaks down the education, courses, and career steps that helped shape my path. I discuss the high school courses that prepared me for university, completing a Health Sciences degree at Western University, and earning my Master’s of Physical Therapy at University of Toronto.You’ll also learn about careers in physical therapy, pelvic health, strength and conditioning, women’s health, prenatal and postpartum fitness, and what it takes to work in the healthcare and wellness industry. Whether you are considering kinesiology, physiotherapy, health sciences, or coaching, this episode provides insight into education pathways, certifications, and career opportunities in health and fitness.Stay In The Loop:Contact: ⁠⁠⁠[email protected]⁠⁠⁠Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠If You're Interested:Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

The Go-To Podcast for women who are trying to conceive, pregnant, or postpartum.Do you feel unprepared for pregnancy and birth? Do you lack time for yourself and for exercise? Are you suffering with back pain, constipation, or leakage? Overwhelmed by the information on social media?Join me as I help women to strengthen their core, nourish their mind, and feel confident, capable, and empowered in their body.Hi, I’m Lauren, a pelvic floor physical therapist, certified strength and conditioning specialist (CSCS), and certified prenatal and postnatal coach.In this podcast, you will:Receive evidence-based information from a trusted providerFeel prepared for birth and motherhoodFind time and consistency in your workoutsDevelop strategies to overcome pelvic floor dysfunctionMore Resources:Contact: ⁠⁠⁠[email protected]⁠⁠⁠Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

Are you preparing for birth and you want to prevent tearing and prolapse? Has your doctor or midwife told you that you have a prolapse?Do you feel heaviness or pressure in your pelvis?In this episode, I’m explaining what a prolapse is and how to prevent and treat a prolapse.Learn common symptoms of pelvic organ prolapse and why conditions such as uterine prolapse and bladder prolapse can happen during pregnancy, postpartum, peri-menopause and post-menopause. In this episode, I break down how pelvic floor physiotherapy can help you prevent prolapse, improve symptoms, and safely return to exercise and daily activities with confidence.I cover the most effective strategies to prevent prolapse after pregnancy, lifestyle changes that support pelvic health, and the best exercises for prolapse to help support healing and recovery. You’ll also learn when to seek professional support, what treatment options are available, and how to treat prolapse naturally and effectively with evidence-based guidance.Whether you’re newly postpartum, preparing for birth, or experiencing prolapse symptoms yourself, this episode will help you better understand your body and feel empowered in your recovery journey.Related Episodes: 11 | Breathing Strategies to Practice for Birth - Prepare for Labour and Pushing6 | What Is Pelvic Floor Physical Therapy? Discover What Makes Pelvic Floor PTs Experts3 | Should I See a Pelvic Floor PT? Learn How To Recognize and Prevent Pelvic Floor DysfunctionContact: ⁠⁠[email protected]⁠⁠Connect: ⁠⁠www.movementalitypt.com⁠⁠Instagram: ⁠⁠@movementalitypt.com⁠⁠Next Steps:Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at ⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

Are you preparing for pregnancy and you want to prevent tearing and prolapse? Do you want to learn breathing strategies to use during birth?Do you want to feel confident and in control of your labour?In this episode, I’m sharing 2 breathing and pushing strategies that you can use and practice at home in order to help you feel prepared, in control, and prevent tearing during birth.Related content:⁠Episode 5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠Contact: ⁠[email protected]⁠Connect: ⁠www.movementalitypt.com⁠Instagram: ⁠@movementalitypt.com⁠Next Steps:Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at ⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠

Overwhelmed by pregnancy and postpartum information on social media?  You want to feel prepared and supported to be a mom, but you don’t know where to start? Low energy and tired all day?In this episode, I’m sharing 3 simple tips to support yourself for postpartum so you can feel prepared with a clear plan.Related Episodes:Episode 5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, DiastasisContact: [email protected]: www.movementalitypt.comInstagram: @movementalitypt.comNext Steps:Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256

"I have no me time, being a mom takes up most of my time." "I work all day and then I have no time by the end of the day to workout."If this sounds like you, join me as I break down where you're wasting time in your day, and offer one realistic solution to help you create time for yourself and consistency with exercise, no matter how busy life feels. Whether you’re pregnant, newly postpartum, or balancing a full schedule, this approach is designed to help you workout anytime without added stress or overwhelm.We’ll talk about how shifting your mindset around time and support can be the key to building a sustainable routine. You’ll learn how to integrate exercise into your day in a way that feels achievable, flexible, and aligned with your current season of life, so you can prioritize your health without guilt.This episode is all about simplifying your routine, creating space for yourself, and building consistency with exercise in a way that actually works long-term.Work with me: https://movementalitypt.com/Connect with me: [email protected]

Are you feeling overwhelmed by where to start with strength training? Are you unsure if your current program is actually working? Are you not getting the results that you're hoping for?In this episode, I share 5 key steps to design your strength training program so you can train with purpose, structure, and confidence. Whether you’re a beginner or an advanced weightlifter looking to level up your routine, this episode will help you understand how to build a program that delivers real results.I’ll cover how to choose the right exercises, structure your workouts, balance strength and recovery, and create a plan that aligns with your goals and lifestyle. You’ll also learn common mistakes that hold people back, and how to avoid them.If you’re ready to stop guessing in the gym and start following a clear, effective plan, this episode will give you some helpful tools to design a strength training program that works for you.Work with me: https://movementalitypt.com/Connect with me: [email protected]

Preparing your body for pregnancy and birth doesn’t have to be overwhelming.In this episode, I share key strategies to help you feel prepared for pregnancy and birth. I focus on what truly makes a difference for your pelvic health, strength, and overall well-being. I provide helpful tips for a smoother labor and recovery. Whether you’re trying to conceive or planning ahead, these foundational strategies will help you feel stronger, more confident, and better prepared.I'll cover who to include in your support team, what the recommendations and guidelines are for exercise, and how to stop comparing yourself to other women. You'll also learn how proper preparation can reduce the risk of gestational diabetes, incontinence, low back pain and improve your baby's health. This episode is your guide to building a resilient body that can support you through pregnancy, birth, and postpartum recovery.Please note these are general guidelines, and I always recommend a 1:1 individualized care plan to address your concerns.Work with me: https://movementalitypt.com/Connect with me: [email protected]

If you're wondering what pelvic floor physical therapy is and who you'll be seeing for your appointment, then this episode is for you. I explain how pelvic health physical therapists are certified to assess and treat conditions related to the pelvic floor, core, bladder, bowel, and sexual health. You’ll learn how we differ from traditional physiotherapists, and why your pain may not be resolving.Whether you’re dealing with symptoms or simply want to better understand your body, this episode will help you take an informed step toward optimizing your pelvic health.Work with me: https://movementalitypt.com/Contact me: [email protected] episodes: 2 | What is My Pelvic Floor and Why Should I Care?3 | Should I See a Pelvic Floor Physical Therapist? Learn How To Recognize Pelvic Floor Dysfunction

If I could give every client just one exercise to transform their pelvic health, core strength, and overall wellbeing, it would be this.In this episode, I’m sharing the #1 exercise I prescribe as a pelvic health physiotherapist and strength coach: the connection breath. This simple yet powerful technique is both preventative and therapeutic, helping women build a strong foundation for movement, exercise, pregnancy, postpartum recovery, and daily life.You’ll learn how the connection breath supports the pelvic floor, deep core, and diaphragm, improving coordination, pressure management, and overall function. We’ll also talk about how this exercise can help with pelvic floor dysfunction, including symptoms like incontinence, prolapse, back pain ,hip pain , diastasis recti, and core weakness, while also enhancing your mind-body connection and performance in strength training.Whether you’re new to pelvic health or looking to optimize your training, this episode will give you a practical, evidence-based tool you can start using immediately.Work with me: https://movementalitypt.com/Free online workshop: https://movementalitypt.embodiaapp.com/patient_portal/classes

Strength training isn’t just for athletes or bodybuilders—it’s one of the most powerful tools women have to support long-term health, resilience, and confidence.In this episode, we dive into the benefits of strength training for women and why lifting weights should be an essential part of every woman’s wellness routine. From improving muscle strength and bone density to supporting pelvic health and injury prevention, strength training can transform the way women feel in their bodies.We also discuss how resistance training supports women through different life stages—including preconception, pregnancy, postpartum recovery, and beyond—and why building strength is especially important for protecting the core and pelvic floor.If you’ve ever been intimidated by strength training, unsure where to start, or worried about doing the wrong exercises, this episode will help you understand why strength training is not only safe but incredibly beneficial for women’s health and longevity.Work with me: https://movementalitypt.com/Free online workshop: https://movementalitypt.embodiaapp.com/patient_portal/classes

Do you ever wonder if what you’re experiencing is “normal” or if it’s something you should get help for?In this episode, I answer a key question from women: Should I see a pelvic health physical therapist? I break down the signs and symptoms of pelvic floor dysfunction and help you understand when it may be time to seek specialized care.Many women live with symptoms for years thinking that they are a normal part of being a woman, pregnancy, postpartum recovery, or aging, but they often aren’t. Pelvic health physical therapy can help address a wide range of concerns related to bladder, bowel, sexual health, and core function.In this episode, I discuss how pelvic floor dysfunction can show up in daily life and how it may relate to conditions such as urinary or fecal incontinence, pelvic organ prolapse, chronic constipation, pain with intercourse, vaginismus, vulvodynia, endometriosis, and PCOS. You’ll learn the common warning signs to watch for, why these symptoms occur, and how pelvic health physical therapy can support recovery, strength, and long-term wellness.If you’ve been wondering whether your symptoms are worth addressing, or if you’ve been told to simply live with them, this episode will empower you with knowledge and help you take the next step toward better pelvic health.To work with me: www.movementalitypt.comTo sign-up for the workshop: https://movementalitypt.embodiaapp.com/patient_portal/classes

Are you looking to improve your pelvic health? Do you know what your pelvic floor is? Do you know how your pelvic floor works? Do you want to understand why your pelvic floor is so important? If you’ve come across the term “pelvic floor” in the media, but you don’t quite understand it or know why it’s important, then please listen to this episode! Every human being needs to know how to locate the pelvic floor and how to prevent dysfunction.In this episode, I break down pelvic floor anatomy, pelvic floor function, and why understanding these muscles can change the way you move, exercise, and live your daily life. Whether you’re an adolescence in your fertile years, a pregnant or postpartum women, a high-level athlete, or pre- or post-menopause, this foundational conversation will help you better understand your body.We’ll cover:The structure of the pelvisThe anatomy of the pelvic floor musclesThe 5 functions of the pelvic floor musclesHow pelvic floor dysfunction can lead to incontinence, sexual issues, prolapse, pain, and bloatingIf you’re unsure what to trust in social media, this episode will give you clarity and confidence backed by evidence-based pelvic health education. Learn from an expert physical therapist and prenatal and postnatal strength coach.Understanding your pelvic floor isn’t just about preventing problems, it’s about optimizing performance, resilience, and long-term women’s health.Connect with me: https://movementalitypt.com/

Do you want to feel in control of your pelvic health? Do you want to feel strong and confident? Do you want to hear from an experienced pelvic health physical therapist and strength coach who will give you practical tips and evidence-based advice to improve your pelvic health, prevent pelvic dysfunction, and reduce pain and injury?Welcome to the very first episode of the podcast - your trusted space for pelvic health, women’s health, and strength through every stage of womanhood. I’m a pelvic health physiotherapist passionate about helping women feel strong, confident, and informed.In this introduction episode, you’ll learn what this podcast is all about and why pelvic health deserves a place in the conversation. I'll share my experience with pelvic floor dysfunction and you'll get to connect on a deeper level with me. Whether you're a young athlete, trying to conceive, currently pregnant, recently postpartum, a mom of 5, or a grandmother, this podcast is for you.Connect with me: https://movementalitypt.com/