On My Own Terms Podcast

What if the “right way” isn’t a single path, but the path that fits your body, your bandwidth, and your season of life? Ashley opens up about creative dips, menstrual cycle rhythms, and why grace is a strategy, not a soft option. From health trends like intermittent fasting to the nuts and bolts of building a software company, we connect the dots between sustainable habits and sustainable growth—without the shame, hustle theater, or one-size-fits-all rules.You’ll hear how to run clean experiments in your health: choose one lever, track objective and subjective data, and evaluate results without ego. We explore why many methods “work” for weight loss but feel wildly different in real life because hormones, sleep, genetics, and stress change the experience. We dive into cold plunging as a case study—how timing can make or break sleep—and translate those lessons to business, where the order of operations matters. Build systems first, then consider paid ads. When a sprint is necessary, define it, protect sleep, and verify that the discomfort feels purposeful rather than corrosive.This is a guide to making decisions you can live with tomorrow. You’ll leave with a simple process to test ideas, respect your cycle, sequence priorities, and spot the difference between growth-producing discomfort and peace-stealing unease. Whether you’re tuning your nutrition, refining your training, or scaling a product, the goal is the same: curiosity over certainty, progress over perfection, and results that don’t cost your well-being.If the message lands, help us grow organically—subscribe, share the show with a friend, and drop a quick review telling us the one change you’ll test this week. Your support means more thoughtful conversations and more tools for strong, resilient mothers everywhere. Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

A smelly sink, a pressure cooker insert, and a cup of coffee become a doorway into something bigger: how letting go of perfectionism creates room for courage—and how courage multiplies when you’re held by the right people. We open up about the messy, non-Instagram parts of building a wellness business and a life, and we honor the teammates who choose faith in a vision before the proof arrives. Jennifer gets a heartfelt shoutout, not because she solved every problem, but because she refused to step away while we solved them together.From there, we connect the dots between story and science. Blue zone research often gets reduced to diet trivia, but the real common thread is community: regular connection, shared rituals, and roles that matter. That social fabric doesn’t just feel supportive; it changes health outcomes, mental resilience, and how we navigate stress. We talk about the moments imposter syndrome gets loud—right before launches and trainings—and how honest voices in your corner can cut the noise with one simple reframe: if they’re not your people, that’s not your failure. It’s permission to keep serving the ones who are waiting for you.We also share a practical map for finding or building your own circle when life is busy, mobile, or isolating. Curate rooms where your value is additive, set clear permissions for truth-telling, and blend digital with in-person touchpoints to make support durable. Whether you’re a mom reclaiming your health rituals or a coach scaling a practice, we invite you into spaces designed for both education and empathy. Want a free wellness community for moms? Need a mastermind where providers and coaches swap systems that actually work? We’ve got links ready for you. If this resonated, tap follow, share it with the friend who always has your back, and leave a review telling us who your “Jennifer” is—we’d love to cheer her on, too.If you are on your health journey start here:Join Designed to Last CommunityIf you are a wellness coach looking to find not only the community but also the entire software that allows you to fully systemize your business start here:Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

Ever feel a wave of guilt over a tiny food choice—like spraying a pan before you cook dinner—and wonder why it holds so much power? We unpack a real coaching moment that started with “Is PAM bad?” and opened into a bigger, liberating truth: your results don’t hinge on a single ingredient. They come from foundations you can repeat on the busiest days—steady calories, enough protein, useful carbs, supportive fats, and fiber that keeps everything moving.I walk through a simple plate reframe that turns shame into clarity. Instead of fixating on what to cut, we ask what each part of your meal is doing for you: protein repairs, carbs fuel, fats satisfy, fiber stabilizes. If you’re navigating GLP-1s like tirzepatide, we talk about why energy-supporting carbs and high fiber become essential, and why cooked veggies might beat raw if digestion is sensitive. Tools that make consistency easier—yes, including low-calorie sprays—deserve a place when they help you keep promises to yourself.This is permission to prioritize the big levers and celebrate the wins that actually matter: cooking at home, hitting protein, getting fiber, and fueling your life. Once those habits feel automatic, upgrades are easy—swapping oils, choosing more whole foods, and dialing in quality without stress. Shame isn’t a strategy; consistency is. If you’re ready to trade perfection for progress, tune in, take the plate exercise for a spin, and start stacking small wins tonight.If this resonates, tap follow, share with a friend who needs a kinder voice in her ear, and leave a quick review to help more moms find the showDon't forget to JOIN THE RECHARGE ROOM (free private community) where we talk all things health, healing, and just overall mom stuff.  Join The Recharge RoomReady to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

The "Ozempic face" phenomenon causing concern isn't actually caused by GLP-1 medications, but rather by malnourishment from losing weight too rapidly without proper nutritional support. Understanding how to use these powerful tools properly can help prevent this gaunt, aged appearance while still achieving sustainable weight loss results.• GLP-1 medications (Ozempic, Wegovy, Mounjaro, Zepbound) work by suppressing appetite and increasing satiety• The hollow-faced appearance some experience is from malnourishment, not a medication side effect• Many doctors fail to provide adequate nutrition education when prescribing these medications• Protein must be prioritized first at meals to preserve lean muscle during weight loss• Muscle preservation is crucial for both appearance and metabolic health• Losing weight too quickly guarantees muscle loss alongside fat loss• A realistic weight loss timeline should be at least 12 months for significant results• Having proper support and accountability is essential when using GLP-1s• Hydration and mineral balance are important for flushing toxins released during fat lossTo learn more about our program that provides medical supervision, prescriptions, and coaching support for your weight loss journey, click the link in the show notes to book a free consultation with the Design to Last program.Join The Recharge RoomFollow on Instagram https://www.instagram.com/onestrongmother_ashleym/Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

What happens when a military mom of five rediscovers her long-lost joy? Pure, unexpected tears.Something remarkable happened when I reviewed a simple social media post featuring moments from my daily life. The unintentional audio captured something I hadn't heard in years—my own genuine laughter and excitement. There I was, sitting peacefully during a thunderstorm, cheering wildly at my son's first baseball hit, and giggling alongside my kids during their "couch jump party" before our old furniture was hauled away.This wasn't just any regular moment of happiness. It was evidence of a profound transformation that occurred after implementing what I call "non-negotiables" in my daily routine. After years of feeling overwhelmed by deployments, moves, surgeries, and the constant mental load of motherhood, I had developed systems that finally allowed me to be fully present without that nagging guilt about what wasn't getting done. The most surprising revelation? I've accomplished more professionally in recent months while simultaneously resting more than I have in years.The journey from perpetual hustle to intentional presence wasn't straightforward or immediate. It required confronting the deeply ingrained belief that sitting down means wasting time, that there's always something more to be done. But what emerged on the other side is a mother who can genuinely embrace the beautiful chaos of raising five children—one who shows up with ease rather than exhaustion. If you're feeling lost in the demands of motherhood, know that it is absolutely possible to find your way back to joy. Want to take the first step? Check out my five-day reset challenge with actionable strategies to implement these life-changing systems in your own home.If you are ready to find the freedom of showing up without the doom and gloom of the never ending task list and be fully present in the areas you are wanting to... Join here and get exclusive access!!And last but not least, if you want to see the very reel that made me cry like a baby, you can watch it here...https://www.instagram.com/p/DJFDOfBOfHh/Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

Ever feel like you're failing at something new? Like maybe you should just quit before embarrassing yourself? That's exactly where I found myself recently - hesitating to record this podcast after taking time off for my new full-time job. But then I remembered a pivotal moment with my teenage daughter that changed everything.When my daughter asked to make cloud bread in our kitchen, my first instinct was to say no. Kitchen messes stress me out, and I knew the first attempt would likely fail. But something made me say yes - and what followed was a masterclass in persistence. After seven failed attempts, detailed note-taking, and countless eggs, she finally created the perfect, fluffy cloud bread. The kitchen was a disaster, but the lesson was priceless: consistent effort combined with intentional reflection leads to growth.This principle has transformed how my family manages our chaotic schedule with five kids, two full-time careers, and both parents in school. Instead of completely overhauling our systems when things get overwhelming, we identify one specific adjustment to make each week. We take notes, track results, and gradually build processes that work. The results aren't instant, but they're sustainable.Whether you're struggling with establishing routines, building habits, or simply getting out the door with kids on time, remember: consistency matters, but not just any consistency. It must be paired with reflection and adjustment. Let yourself make messes, take notes on what works, and keep showing up. What's your "cloud bread moment"? I'd love to hear what you're consistently working toward even when it's difficult. Message me on Instagram @onestrongmother_ashleymso our community can cheer you on!Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

This episode dives into the impact of social media on mental well-being and offers actionable advice on curating a positive online space. With personal anecdotes and insights, we explore the importance of protecting your peace and the power of accountability while interacting with digital content. • Emphasizing the significance of celebrating small victories • Sharing personal reflections on doom scrolling during workouts • Highlighting the importance of curating a positive algorithm • Encouraging listeners to take accountability for their social media experiences • Discussing types of uplifting content to include in your feed • Addressing feelings of jealousy and negativity when consuming social media • Reinforcing the need to protect one’s peace and intentions online • Introducing the 90-Day Project Planner as a tool for goal-setting and accountabilityResources 90-Day Project Planner90-Day Project Planner Episode Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

This episode emphasizes the importance of allowing mothers to rest, nurtured by the guilt associated with parenting responsibilities. It discusses self-care, setting health goals, understanding nutrition and protein's role, and the significance of sustainable fitness practices for overall wellness. • Tackling holiday break fatigue as a common challenge • Overcoming guilt around resting as a mother • The importance of setting sustainable health goals • Understanding the essential role of protein in nutrition • Practical tips for tracking dietary intake • Emphasizing the benefits of weight training for women • Choosing enjoyable fitness routines for long-term success • Utilizing planners for accountability and goal-settingResources:Free TDEE Calculator90-Day Project Planner Episode90-Day Project Planner Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

Step into a world where planning and organization become your superpowers as we explore a transformative approach tailored specifically for the woman that feels to overwhelmed to know where to start. Imagine a planner that doesn't confine you to the rigid boundaries of a calendar year but adapts to your life, no matter when you start. Developed with insights from mental health professionals and my supportive husband, this episode unpacks the art of breaking down your ambitions into manageable 90-day segments. From organizing your household chaos to embarking on a fitness journey, I promise you'll uncover techniques that can bring clarity and action to your goals. With QR-coded guides and blank monthly calendars, this planner is your versatile companion on the journey to achieving your dreams.Join me as I share my personal journey and the creation of this planner, born from my own experiences as a military spouse and stay-at-home mom craving more resources and community support. Discover the significance of setting SMART goals and the power of understanding your 'why' with the seven levels of why exercise. Together, we'll navigate the hurdles of goal setting, from holidays to unexpected challenges, with strategic planning techniques. This episode is a heartfelt invitation to moms everywhere to embrace the power of planning and community, reminding you that you're not alone in your aspirations. Whether juggling family, work, or personal growth, this planner—and our community—has your back.Get your planner today and kick start your year with a winning plan!!Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

Feeling lost and isolated as a mom? You're definitely not alone. Join me, Ashley, as I share my personal journey through the ups and downs of motherhood and the pivotal moment that led to the rebirth of the One Strong Mother podcast. This episode is a heartfelt invitation to every mom out there, whether you're busy climbing the career ladder, holding down the fort at home, or somewhere in between. Let’s confront our self-doubt and embrace our dreams with open arms. Together, we'll explore the powerful tools and strategies that can help us break free from our funks, focusing on growth, resilience, and the importance of showing up for ourselves and each other.Celebrate with me as I launch this new chapter of the podcast, where meaningful conversations and authentic connections take center stage. Feel the excitement and joy as I share the insights and actions inspired by this endeavor, and discover how these episodes will be short yet impactful, packed with wisdom and potentially featuring inspiring guests who share our vision. Let’s harness our collective strength, support one another, and navigate this incredible journey of motherhood together. Tune in and be part of a community where every experience is valued, and every triumph is celebrated.As promised here is the 90-Project Planner.  This is the tool that is slowly pulling myself and others out of our own way by focusing on daily actionable steps that guid them closer to the goal in front of us. Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

Ever felt the twinge of loneliness even while being surrounded by your kids? That was a reality for Ashley and I, as we shared our personal stories of missing our loved ones and the unexpected solitude that motherhood can bring. We also celebrated the unique joy and privilege of raising children who crave our presence. In the wake of intimate moments, have you ever experienced pain that caused you to retreat? We bare our souls on this topic as we unpack the often-ignored issue of painful sex, its effects on relationships, confidence, and how pelvic floor physical therapy can be a game-changer. Emotional connection is key in every relationship, and it's high time we felt comfortable discussing these topics.Do you know your body well enough? The final thread of our conversation meanders through the complexities of female anatomy, orgasms, and the significant role of communication in achieving sexual satisfaction. We navigate the importance of understanding your body, the right sexual positions, and how not every woman can achieve orgasm from penetration alone. Be sure to share this empowering discussion with other mothers in your circle and remember to subscribe to our podcast. Let's normalize these conversations together!"P.S...Don't forget to subscribe here for our monthly give away and to stay up to date about our course that is releasing oh so very soon!!!! Until next time ladies!! Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

Are you ready to revolutionize the way you think about nutrition, stress management, and achieving a healthy lifestyle? This episode of the One Strong Mother podcast is chock-full of insights that will empower you to take control of your weight loss journey and overall wellbeing.Initially, we dive into the unusual topic of farm animal nutrition, and surprisingly link it back to our dietary needs as humans. We reveal the significant role of Extension Agencies in guiding farmers on animal diets and how this knowledge can be paralleled in human nutrition. We also shed light on calorie deficits, tearing down the myth that they're all about slashing calories. Instead, we stress the importance of managing your relationship with food and debunk common misconceptions about weight loss, including the often overlooked factor of stress.Moving forward, we explore the connection between stress, sleep and weight loss, emphasizing the need to manage cortisol levels for sustainable weight loss. We then switch gears to discuss macronutrients, micronutrients, and the concept of reverse dieting as a way to avoid weight loss plateaus. Our conversation also takes a turn towards resistance training and cardio, highlighting how these can aid in calorie consumption. Finally, we wrap up the episode with a set of practical tips to help you maintain a healthy lifestyle while enjoying your food, even when on a calorie deficit. Ladies and gentlemen, this isn't just your typical chat about nutrition. Join us for an engaging conversation, filled with practical advice, surprising connections, and empowering strategies. Don't miss out!P.S...Don't forget to subscribe for a chance to win our monthly giveaway of $115Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

Fear, self-doubt, and insecurities - daunting specters we've all tangled with at some point. We're no different. But here's the thing - we believe that these emotions, as intense as they are, don't define us. Drawing from our personal experiences, we shed light on how fear can deter us from experiencing something new and why sometimes, we need to override our brains to take the risks that lead to growth. We also discuss pain neuroscience education, taking inspiration from physical therapy sessions. Finally, we underscore the power of storytelling. It's about confronting our fears, rewriting our narratives, and not letting them steal the joy from our lives. After all, life's too short to be anything but happy!Picture this: You've had a whirlwind of a weekend filled with cross-country meets and trips to the trampoline park - the joyous chaos of motherhood. While sharing our experiences, we delve into the significance of vulnerability and open communication with our children, reinforcing the bond we share. We also throw in a bizarre story about an eight-hour drive to winterize campers. It's all a part of the journey we call life.Take a leap with us as we pivot into discussing the profound role mindset plays in athletic performance. Ever noticed how the energy in a room can shift your performance? We open up about our experiences, discussing how creating a different narrative for ourselves when we're feeling spent can be rejuvenating. Not stopping there, we talk about the thrills and chills of setting intimidating goals, all to decipher our capabilities better. Amidst everything, we emphasize the pivotal role of communication in fostering growth and development. P.S.Dont forget to SUBSCRIBE here to stay up to date on the release of our new course "The One Strong Mother Pelvic Floor Rehab", and enter for a chance to win our monthly $115 give away!!Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

Welcome to another empowering episode of One Strong Mother, where we dig into the realities of motherhood and the constant battle between the relentless culture of hustle and the necessity of rest. Ever been caught up in the whirlwind of daily chores while yearning for the calm serenity of your grandma's pace of life? We understand that struggle and invite you to join us in a candid conversation about balancing life's demands, tuning out the social media noise, and embracing the wisdom that comes with age. Pushing through or taking a step back, how do we decide? Let's dive into that conundrum as we converse about the role of physical activities and hormones on our bodies. We share insights on how something as simple as a walk can negate mental and physical exhaustion, and why it's essential to honor your body's uniqueness rather than getting swayed by unsolicited advice. We promise, this chat will empower you to make wiser decisions about your wellbeing. Finally, we discuss the art of listening to our bodies and the magical concept of D-load weeks. Say goodbye to burnout as we enlighten you about the wonders of rest and the role supplements can play in maintaining your health. So lean back, take a deep breath, and tune in for an engaging episode that will guide you in balancing the hustle with rest. Remember, you're one strong mother, and it's okay to press pause when needed. Until next time, embrace the beautiful chaos of motherhood with us on One Strong Mother.P.S.  Don't forget to SUBSCRIBE here to stay up to date on the release of our new course "The One Strong Mother Pelvic Floor Rehab", and also for a chance to win our monthly give away.Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

Ever had one of those days where you're running from pillar to post, buried under a mountain of tasks? See, my 15-year-old son did too, and a simple conversation with him about laundry got me thinking. It's all about creating systems that optimize our day-to-day lives, making them less about chaos and more about efficiency. We'll journey together through the idea of treating motherhood as a business, and how this unique perspective aids in managing tasks and time.In the day-to-day realities of managing a household, it's easy to get drowned in larger tasks. But guess what? Breaking them down into smaller, achievable goals makes all the difference. Let's talk about journaling our successes and failures, and how this leads to the creation of a non-negotiable list that keeps us accountable. Prepping the night before, like packing lunches, can be a lifesaver too! We'll explore all these and more and learn how to make our lives a tad bit more manageable.To round things off, we'll share some exciting news about the launch of One Strong Mother's Pelvic Floor Rehab and Nutrition program. But before that, let's talk about systems and organization, and how these can transform the way we approach motherhood. Remember, creating and maintaining systems isn't just about making life easier, it's about making it more efficient. So, buckle up, share, subscribe and join us on this exciting journey to efficient motherhood! Get ready to revolutionize the way you manage your day-to-day tasks and come out winning.Thank's for listening and hanging out with your favorite hostsAshley Mussyal: Pelvic floor rehab physiologist and sports performance nutritionistCharlie Sheamansmith:  PT, DPT, Advanced pelvic floor certifiedP.S...Don't forget to SUBSCRIBE to the email list to be entered in to our monthly $115 1St Phorm giveaway. Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com

I discovered the life-changing impact of proper breathing when I was recovering from major surgery. Trust me, it's more than just in and out - it's a tool that helped me through recovery and the everyday chaos of motherhood. As we navigate this episode, we'll tap into the secrets of diaphragmatic breathing, and how it can help you relax and recontract your pelvic floor muscles. Whether you're a new mom or a seasoned pro, there’s something here for you. Ever felt overwhelmed amidst the hustle and bustle of motherhood? You are not alone. The trick is right under your nose – it’s breathing. This isn’t any breathing, it’s a cyclical breathing technique that can reset your stress response, help manage pelvic floor issues, and even tackle that persistent low back pain. And to top it all off, stick around till the end to subscribe to our newsletter to be entered in for our monthly giveaway - a $115 gift card 1st Phorm  supplements! Let's embark on this transformative journey together, breathe in the power and exhale the stress.With love from your favorite host's Ashley:  pelvic floor rehab physiologist Charlie:  PT,  DPT, pelvic floor specialistClick subscribe to enter to win!!Ready to take what you’re learning and put it into action? Explore my favorite resources below 👇 💪 For your health + energy: Join the Designed to Last Wellness Community — where women rebuild energy, metabolism, and confidence through structure, support, and strategy. ➡️ onestrongmother.com/join-dtl 🚀 For your business growth: Discover The Marra Collective — a done-with-you business ecosystem that helps small business owners scale with automation, AI, and a lean team. ➡️ themarracollective.com