Fall is here, and it’s one of my favorite times to reset, slow down, and reconnect with what feels grounding and good. In this episode, I’m sharing my favorite fall things, from the foods that nourish your body to the cozy routines that support your mind and mood.

You’ll learn how to support your immune system naturally, eat in rhythm with the season, and bring more intention into your movement and daily routines. Think warm soups, slow walks, breathwork, and gratitude... the simple things that make this time of year feel balanced and alive.

• My go-to fall nutrition staples for energy, immunity, and digestion

• How to use warming spices and seasonal produce to support your body

• The importance of grounding movement and slowing down your workouts

• Simple mind-body rituals for stress relief and nervous-system balance

• My personal favorite fall activities that keep me (and my family) connected and calm (forgot to mention raking and jumping in leaves so had to mention it here... so fun!)

• Fall is the season of grounding — choose warmth over restriction.

• Nourishment goes beyond food: it’s about how you move, breathe, and rest.

• Small, consistent rituals build the foundation for long-term wellness.

Join the FREE Challenge to Finish the year strong and Fall Into Fitness TOGETHER Inside the Pelvic floor, Core & More App! Download link below.

✨ This season, let’s fall into fitness together — with more strength, more energy, and way less stress

📲 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

💎 Join RESTORE, 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

🎧 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.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

🍁 Fall isn’t just a season of change outside — it’s the perfect time to reset your approach to fitness and movement. But for many women, especially postpartum moms, “getting back into fitness” either feels overwhelming (all or nothing) or impossible (because of symptoms like leaking, prolapse, or pain).

In this episode, I’m sharing how to fall into fitness with grace, intention, and strategies that actually work for your pelvic floor, core, and nervous system.

✨ What you’ll learn in this episode:

• Why fitness should feel supportive, not punishing.

• The most common mistakes women make when returning to workouts after pregnancy or a break.

• How to build strength from the inside out by starting with your pelvic floor and deep core.

• Why recovery is just as important as your workout.

• Practical, seasonal tips to weave fitness into busy mom-life (without guilt or burnout).

• How to create consistency that feels realistic and empowering.

🌿 Whether you’re early postpartum, years down the road, or simply navigating motherhood, this episode will give you the tools to reconnect with your body, move with confidence, and finally feel strong again — without sacrificing your energy or pushing through symptoms.

✨ This season, let’s fall into fitness together — with more strength, more energy, and way less stress

📲 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

💎 Join RESTORE, 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

🎧 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.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Have you ever said to yourself: “I know what I should be doing… but I just can’t seem to do it”?

Whether it’s exercising, eating well, or taking 10 minutes for yourself, most moms struggle with follow-through — and it’s not because you’re lazy, unmotivated, or broken. The real issue isn’t willpower. It’s your mindset and your nervous system.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist and women’s health advocate, breaks down why so many moms get stuck in the gap between knowing and doing — and how to finally break the cycle.

Because healing your body isn’t just about what you do. It’s about how supported, regulated, and empowered you feel while you’re doing it.

• ✅ Why knowledge alone doesn’t create action (and why you’re not the problem).

• ✅ How stress, overwhelm, and dysregulation keep moms stuck in survival mode.

• ✅ The mindset shifts that make change sustainable, not stressful.

• ✅ Practical tips to start small and build momentum with healing habits.

• ✅ How nervous system regulation is the missing piece in follow-through.

You don’t need more willpower — you need more compassion and support. When you regulate your nervous system and shift your mindset, following through on changes becomes possible. Healing then feels like empowerment, not punishment.

📲 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

💎 Join RESTORE, 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

🎧 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.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Most women are told that leaking, prolapse, or back pain is just because their core is “weak.” Or that they need to do more kegels.

But here’s the truth: the real problem usually isn’t weakness. It’s pressure mismanagement.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, breaks down why pressure management inside your core is the missing piece no one is talking about — and why ignoring it keeps so many women stuck with symptoms like leaking, prolapse, and pain.

If you’ve ever wondered why your exercises, kegels, or “getting stronger” haven’t fully fixed your issues, this episode is going to be a game-changer.

• ✅ What core pressure management really is — and why it matters.

• ✅ The “canister” model of your core (diaphragm, abdominals, pelvic floor) and how pressure moves.

• ✅ How unmanaged pressure leads to leaking, prolapse, diastasis recti, and even back/neck pain.

• ✅ The common mistakes women make (like holding your breath, sucking in, or over-bracing).

• ✅ Practical strategies to start improving pressure management right now.

You don’t need endless kegels or a flatter stomach to heal. You need awareness of how pressure moves through your core — and how to manage it so your body can finally work with you, not against you. Once you understand pressure, you unlock freedom in movement, strength, and confidence.

📲 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

💎 Join RESTORE, 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

🎧 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.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications

Do you usually skip breakfast? Or maybe grab just coffee and hope it carries you through the chaos of the morning?

Here’s the truth: the way you start your day has a huge impact on your energy, hormones, nervous system, and even your pelvic floor healing.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, explains why breakfast is so much more than just “the most important meal of the day.” It’s the foundation for blood sugar balance, nervous system regulation, and the fuel your body needs for healing, especially during pregnancy, postpartum, or when struggling with symptoms like leaking, prolapse, or pelvic pain.

And the best part? You don’t need complicated recipes or hours of prep. Just a few simple tweaks can turn your mornings into a powerful healing ritual.

• ✅ Why skipping breakfast or relying on coffee sets you up for crashes, anxiety, and more stress.

• ✅ How stable blood sugar = stable energy, mood, and pelvic floor resilience.

• ✅ The 3 must-haves for a healing breakfast: protein, healthy fat, and fiber.

• ✅ Simple, real-life breakfast ideas you can prep in minutes.

• ✅ How nutrition connects directly to pelvic floor health and whole-body healing.

Healing your pelvic floor and core isn’t just about exercises. It’s about supporting your whole body — hormones, nervous system, fascia, and energy. The food you eat first thing in the morning sets the tone for your entire day, helping you feel grounded, nourished, and strong.

📲 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

💎 Join RESTORE, 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

🎧 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.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications, breakfast tips, breakfast for womens health

Think you need intense workouts, endless kegels, or hours at the gym to heal your pelvic floor and core? Nope. 💛

In fact, some of the most powerful healing practices you can do happen while you’re resting — yes, even while laying on your couch.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, shows you how recovery, breathwork, fascia release, and gentle movement can start restoring your pelvic floor and core from the most accessible place: home, rest, and yes — the couch.

Because healing isn’t about pushing harder. It’s about working smarter with your body.

• ✅ Why couch-based recovery is one of the smartest ways to start healing postpartum.

• ✅ How laying down supports your nervous system — and why that matters for pelvic floor healing.

• ✅ 5 simple things you can do while lying on the couch:

• Breathwork resets

• Body scan/Body Check method

• Gentle pelvic floor release + connection

• Fascia release for hips, belly, thighs

• Micro-movements like heel slides + bridges

• ✅ The most common mistakes women make (and what to avoid).

• ✅ Why rest is not weakness — it’s the foundation for strength and confidence.

Postpartum healing doesn’t require hours in the gym. It requires reconnecting with your body, breath, and core system. Starting small — even from your couch — can set the foundation for sustainable strength and symptom-free movement.

You don’t need to do more. You just need to do the right things, in the right order.

📲 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

💎 Join RESTORE, 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

🎧 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.

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: PTDes@balancedmomtality.com

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

Keywords: prolapse support, posture and pelvic floor, breathwork for leaking, body awareness practice, pelvic floor app, somatic healing women, core healing, postpartum, pregnancy, postpartum recovery, grounding, nervous system healing, regulation for moms, pregnancy fitness, prenatal workout, safe exercise during pregnancy, pelvic floor health pregnancy, core exercises pregnancy, prepare for birth, prenatal exercise tips, pregnancy workout modifications