STRONG AND NOURISHED WOMEN | Pelvic Floor PT, Pregnant, Postpartum, Strength Training, Workout Plan

15 | Birth Positions - What is the Best Labour Position? Is it Bad To Give Birth on My Back? How Can I Prevent Tearing During my Delivery?

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 delivery * How different positions may impact comfort and labor progression * Tips to potentially reduce tearing during birth * How to use a pregnancy ball safely and effectively * Simple pregnant exercises at home to help you prepare for labor Related Episodes: ⁠11 | Breathing Strategies to Practice for Birth - Prepare for Labour and Pushing⁠ [https://open.spotify.com/episode/62SOOYiq3iBprsVxzpVVWN?si=z_n1UDBDSrq4XDSwVHWqsg] ⁠6 | What Is Pelvic Floor Physical Therapy? Discover What Makes Pelvic Floor PTs Experts⁠ [https://open.spotify.com/episode/4H063IIgVZXEIT5qiuJrbN?si=yPimT7sAQFqKCNELFBEAyQ] Contact: ⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠ [lauren@movementalitypt.com] Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠ [www.movementalitypt.com] Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠ [https://www.instagram.com/movementalitypt/] Next 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 [https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256]

14 | How Many Workout Sets Should I Do? How Many Exercise Repetitions? Learn From a CSCS

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 Steps [https://podcasts.apple.com/ca/podcast/8-design-your-strength-training-program-in-5-simple-steps/id1879918319?i=1000762051912] Contact: ⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠ [lauren@movementalitypt.com] Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠ [www.movementalitypt.com] Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠ [https://www.instagram.com/movementalitypt/] Next 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 [https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256]

13 | From High School to Pelvic Floor PT and CSCS: My Career Path in Health & Wellness

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: ⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠ [lauren@movementalitypt.com] Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠ [www.movementalitypt.com] Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠ [https://www.instagram.com/movementalitypt/] If 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 [https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256]

Welcome to Strong Pelvic Floor PT! A Podcast for Pregnancy and Postpartum Women Who Want to Prepare for Birth, Find Time for Workouts, and Overcome Pelvic Floor Issues

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 provider * Feel prepared for birth and motherhood * Find time and consistency in your workouts * Develop strategies to overcome pelvic floor dysfunction More Resources: Contact: ⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠ [lauren@movementalitypt.com] Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠ [www.movementalitypt.com] Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠ [https://www.instagram.com/movementalitypt/] 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 [https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256]

12 | Prolapse After Pregnancy, How to Prevent Uterine Prolapse, and How to Treat Bladder Prolapse

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 Pushing [https://open.spotify.com/episode/62SOOYiq3iBprsVxzpVVWN?si=z_n1UDBDSrq4XDSwVHWqsg] 6 | What Is Pelvic Floor Physical Therapy? Discover What Makes Pelvic Floor PTs Experts [https://open.spotify.com/episode/4H063IIgVZXEIT5qiuJrbN?si=yPimT7sAQFqKCNELFBEAyQ] 3 | Should I See a Pelvic Floor PT? Learn How To Recognize and Prevent Pelvic Floor Dysfunction [https://open.spotify.com/episode/5hOTlwBhW6OxqvevG8Urjm?si=dFMu53VRRUSpVJkjCRZehA] Contact: ⁠⁠lauren@movementalitypt.com⁠⁠ [lauren@movementalitypt.com] Connect: ⁠⁠www.movementalitypt.com⁠⁠ [www.movementalitypt.com] Instagram: ⁠⁠@movementalitypt.com⁠⁠ [https://www.instagram.com/movementalitypt/] Next 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 [https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256]