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

You’ve probably heard the phrase “no pain, no gain.” But when it comes to your core and pelvic floor, that couldn’t be further from the truth.

The real magic doesn’t happen during your workout — it happens during your recovery.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist and women’s health expert, breaks down why recovery is essential for healing, strength, and sustainability — and how skipping it could be holding you back or making your symptoms worse.

Whether you’re pregnant, postpartum, or years down the road, these tips will help you optimize recovery so you can finally feel strong, confident, and connected in your body again.

• ✅ Why recovery is just as important as your workouts for pelvic floor and core healing.

• ✅ The most common mistakes women make with recovery — and how they lead to leaks, prolapse, or pain.

• ✅ Practical recovery tools: breathwork, fascia release, active recovery, nutrition, and sleep.

• ✅ How to know if you’re pushing too hard (symptoms as feedback, not failure).

• ✅ Simple recovery rituals you can start today, even as a busy mom.

Recovery isn’t weakness — it’s wisdom. When you honor your body’s need for rest and restoration, you’ll make more progress, protect your pelvic floor, and feel stronger in the long run.

Healing isn’t just about what you do — it’s about how you recover.

📲 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 felt heaviness, pressure, or bulging “down there” and wondered if it’s prolapse… or worried about making it worse? You are not alone, mama. 💛

Prolapse is common, but not normal — and most women are never told how their everyday habits can either support healing or put more strain on their pelvic floor.

In this episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, pelvic floor physical therapist, unpacks the 10 most common daily habits that can cause prolapse or make symptoms worse. You’ll learn how to recognize these patterns, what to do instead, and how to finally stop feeling broken or fearful of movement.

• ✅ What prolapse actually is (and how to know if you might have it).

• ✅ The 10 most common habits that worsen prolapse, including:

• Holding your breath when lifting

• Constantly sucking in your stomach

• Straining on the toilet

• Skipping strength training or doing only kegels

• Ignoring your body’s red flags

• ✅ What to do instead to protect and support your pelvic floor.

• ✅ How breathwork, fascia release, posture, and strength work all play a role in healing.

• ✅ When it’s time to get support from a pelvic floor PT.

Prolapse doesn’t mean you’re broken. It doesn’t mean you can’t move, exercise, or enjoy life. With the right awareness and tools, you can heal, get stronger, and feel confident again.

Knowledge is power — and this episode gives you the clarity you’ve been missing.

📲 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