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June marks National Cancer Survivorship Month, a time dedicated to celebrating the millions of individuals who have navigated the grueling path of a cancer diagnosis and treatment. Thanks to incredible advancements in oncology, more people are surviving cancer than ever before. However, entering the stage of "survivorship" often brings a complex, unpaved road of physical recovery. When we talk about the side effects of cancer treatment, we frequently discuss hair loss, fatigu

If you are a woman over 35, the fitness narrative around your body often shifts. You might hear messages telling you to "slow down," swap your dumbbells for light resistance bands, or accept that a little bit of leaking during a heavy deadlift is just a normal tax you pay for aging. Let’s set the record straight: Leaking is common, but it is never normal. And the solution is definitely not to stop lifting heavy. In fact, the scientific data tells a surprising story. Studies c

We’ve all heard the advice for National Move More Month: take the stairs, park further away, get your 10,000 steps. While these are excellent habits for cardiovascular health, they often share a hidden flaw: they are almost entirely linear. In the world of biomechanics, human movement is categorized into three distinct planes. Most modern lives, however, are lived in just one: the Sagittal Plane (forward and backward). When we spend 90% of our time moving like a train on a tr

f you’ve been cycling through physical therapy, chiropractic adjustments, and endless hamstring or glute stretches for your chronic lower back pain without lasting relief, it’s time to look lower. As a pelvic health specialist, I often see women who are frustrated that their "back issues" aren't resolving. They feel like they are "falling apart," especially if they are navigating the hormonal shifts of medical or natural menopause. But more often than not, the back isn't the

If you’ve spent any time on social media lately, you’ve likely noticed a familiar and frustrating shift. The "skinny at all costs" aesthetic of the 90s and early 2000s is making a loud comeback. But as a physical therapist specializing in pelvic health and menopause, I’m here to offer a different perspective; one grounded in physiology rather than fashion. For women in their 30s, 40s, and beyond, chasing a number on a scale isn't just an uphill battle; it’s a high-stakes risk

If you grew up in the era of "low-fat" and "counting calories," the idea of eating more can feel a little scary. But as we navigate perimenopause and menopause, our bodies start playing by a different set of rules. Because of shifting hormones, our muscles aren’t as efficient at repairing themselves as they used to be. Think of protein as the "bricks" for your house. You can show up to the gym and do all the work, but if you don't have the bricks to rebuild, the house won't g

The arrival of January usually brings a tidal wave of "New Year, New You" messaging. We are told to "shred," "cleanse," and push our bodies to the limit. But for women navigating the transitions of perimenopause and menopause, these high-intensity, restrictive approaches often do more harm than good. When your hormones are shifting, your body is more sensitive to stress. Jumping into a "bootcamp" style workout routine can lead to increased cortisol, nagging fatigue, and - som

Alright, ladies, let’s talk about pleasure… and pelvic health. You might think vibrators are just for “fun times,” but the truth is, these little gadgets can do a lot more than spark joy in your nightstand. We’re talking better blood flow, improved vaginal health, stronger pelvic floor muscles, and even less pain during sex! So whether you’re flying solo or spicing things up with a partner, it turns out that getting buzzin’ might actually be good medicine. 💓 1. They Keep Bl

Menopause isn’t just about hot flashes and night sweats. The drop in estrogen that happens during this phase, whether it’s natural or caused by surgery, medication, or cancer treatment, can also change the way your pelvic floor and surrounding tissues feel and function. These changes can be frustrating, even surprising. But here’s the empowering truth: with the right care and knowledge, you can stay strong, comfortable, and confident through menopause and beyond. Understandin

Let’s talk about something most of us weren’t warned about: the changes that happen “down there” in menopause. Whether you’ve entered...

The fitness industry has long tried to convince women that a “good workout” means cardio machines, group classes, or tiny dumbbells. But...

Most of us never learned about our pelvic floor until something felt “off.” Leaks, pressure, or pain aren’t just a normal part of aging—they’re signals from the core of your body that deserve attention. In this post, I break down the pelvic floor’s essential C.O.R.E. functions and share simple ways to keep these muscles strong, supported, and working for you.