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PODCAST

Pelvic Floor, Core & More | Healing Beyond Kegels: Core Rehab, Prenatal Fitness, Birth Prep, Postpartum Recovery, Nervous System Regulation, and Holistic Self-Care for Moms

Dr. Desiree Cassell | Pelvic Floor Physical Therapist, Women’s Health Specialist, Strong and Fit Momma

The podcast where nervous system healing meets pelvic floor rehab. Helping you LOVE movement again and LIVE WITHOUT PAIN, PRESSURE or PEEING YOUR PANTS!I’m Dr. Desiree Cassell — pelvic floor physical therapist, mom of 3, and your guide to embodied, empowered healing after birth. (And don’t worry, you don’t have to have birthed a child or even be a mom to benefit from this show. This is here for ALL Women, mom or not, Fit or Weak)Here, we go way beyond kegels.You’ll learn how to:💫 Heal pelvic floor

health & fitness fitness

All Episodes

29:14

143- Unlocking the Hips, Unlocking the Core: The...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/10/30

If you’ve ever done a million different hip stretches and gotten all the massages, but still having issues with hip tightness — Or had a pain (literally) in the butt that just wont go away…. this episode is for you. 👀In today’s powerful conversation, we’re breaking down one of the most overlooked causes of pelvic floor dysfunction: your hips. Yep — those tight, weak, underused (or overused!) hips might be at the root of your core symptoms. We’ll talk about how poor hip mobility, strength

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28:21

142- When You Gotta Go... But You Just Went// Healing...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/10/27

Have you ever peed 3 times before leaving the house “just in case”? Or felt that sudden, overwhelming urge to go... even though you literally just went? You’re not alone — and you’re not broken. Today we’re talking all things urge incontinence, overactive bladder, and how to restore your body’s connection to your bladder, your breath, and your pelvic floor. 💥 Inside This Episode, We Cover: What urge incontinence actually is (and what it’s NOT) Why kegels, Emsella chairs, and "just hold it

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18:44

137- My Favorite Fall Things// Nourishment, Movement...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/10/09

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

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21:26

136- Falling Into Fitness// How to Rebuild Strength &...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/10/06

🍁 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

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20:29

128- 10 Everyday Habits That Can Cause Pelvic...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/09/08

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

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30:38

121- Pregnancy Fitness 101 | How to Stay Strong,...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/08/14

Are you pregnant and feeling unsure about how to exercise safely without putting yourself — or your baby — at risk? Maybe you’ve heard conflicting advice like “just keep doing what you were doing” or “only walk and stretch” and now you’re stuck wondering what’s actually safe.In this episode of Pelvic Floor, Core & More, I’m breaking down everything you need to know about prenatal fitness so you can move with confidence, stay strong throughout pregnancy, and prepare your body for a smoother

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23:34

115- How to Return to Running and High-Impact...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/07/25

In this episode of Pelvic Floor, Core & More, we’re diving into what most postpartum plans miss completely: how to actually support your healing in the first 6 weeks after birth.This isn’t about “getting your body back” — it’s about coming back into your body. So if you’ve ever wondered: 💭 “What can I actually do to help myself heal right now?” 💭 “Do I just wait until my 6-week checkup?” 💭 “Why do I still feel disconnected, heavy, or unstable?” — this episode is your gentle, practical

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30:01

114- The Postpartum Plan No One Tells You About//...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/07/21

In this episode of Pelvic Floor, Core & More, we’re diving into what most postpartum plans miss completely: how to actually support your healing in the first 6 weeks after birth. (Even with some exercises… yes you don’t have to wait 6 weeks to move your body.) These exercises are gentle and intentionalThis isn’t about “getting your body back” — it’s about coming back into your body. So if you’ve ever wondered: 💭 “What can I actually do to help myself heal right now?” 💭 “Do I just wait until

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15:59

113- Choosing yourself Inside the Chaos of Postpartum...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/07/18

In this episode of Pelvic Floor, Core & More, we’re talking about something that doesn’t get enough space in healing conversations:✨ What it really means to choose yourself — in the middle of the mess. Motherhood, healing, and life can feel like a swirl of demands. And in that chaos, so many women lose the one thing that keeps them grounded — their own voice, needs, and nervous system. If you’ve ever felt like there’s no space for you… this is the episode that gives you space back. You’ll

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20:35

106- Restore Your Core, Reclaim Your Power — Pelvic...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/06/24

Are you a mom who's navigating the shifts of postpartum recovery, or someone preparing your body during pregnancy for what’s ahead? Whether you’ve been cleared at 6 weeks or are years past delivery, feeling disconnected from your core, leaking when sneezing, or struggling with pelvic pain isn’t something you have to “just live with.”In this episode, Dr. Des shares why pelvic floor healing must go beyond kegels and quick fixes — and how your breath, posture, and nervous system hold the key to

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01:02:46

103- How to Exercise and Thrive with Fibromyalgia...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/05/28

Hey Girl!Have you struggled with chronic pain? Do you feel like your body is extra sensitive? Maybe your pain is moving around and you don’t know what is going on? Or maybe you have already been diagnosed with fibromyalgia and you don’t know what that means for you and managing your pain and your function. Either way, you are not alone. Fibromyalgia is very misunderstood and can be a frustrating diagnosis to get because you are not often given many tools or resources to manage this condition. So I

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27:03

100- [GIVEAWAY] Living In Alignment & Not Letting...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/04/04

Hey Friend!It is the 100th episode of Pelvic Floor, Core & More with The Balanced Momtality aka me, Dr. Des and also the TWO YEAR Anniversary of this show! I cannot believe it has already been this long and we are still here, impacting, educating, inspiring and growing together! I am so proud of what we have accomplished in the last two years and for the fact that I have been able to show up for this project consistently for the last two years! How is that possible with ADHD and as someone who

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01:00:07

98- [Podcasthon] The Art of Giving More Than We...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/03/17

Hey Friend!It is not only my birthday week, but also @Podcasthon week where over 1,000 podcasters are donating an episode to charity. So this week I am having a very special guest on the show to talk about a foundation that is very important to me. Sally Fellers is the founder of the David Fellers Healing Art Foundation, and also my grandmother. She started the foundation after the death of my uncle David Fellers, who spent his life trapped in his disabled body, yet radiated love and happiness.

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25:47

97- Prenatal Fitness | When & Why You Should See a...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/03/13

Hey Momma, Are you pregnant or planning to get pregnant and you’re curious about this whole pelvic floor thing? Or just wanting to make sure you are doing all the right things so you and baby can stay healthy, but maybe you’re worried about exercise and if you will do the right or wrong things? Wondering what the best types of exercises are or maybe you are getting ready for delivery and wondering when you should see a Pelvic PT like me? These are all questions many women have and it can be very

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24:25

96- How to Get Even Deeper With Your Breath Work and...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/02/28

Hey Friend,Have you been practicing your breath work and deep core breathing? Hoping to help heal back pain, or pelvic or tailbone pain? Or maybe pain with sex? Or maybe you just know that breath work is the key to healing and restoring a strong core system. Either way, everyone should be doing breath work, especially if they have any pain or pelvic floor or core dysfunction. I have talked on many episodes about balancing and lengthening tight muscles using the deep core breathing techniques.

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19:48

90- NEW YEAR, NEW PELVIS// Join the FREE PELVIC RESET...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/01/07

Hey Friend,Happy New Year! Are you ready to RESET and get back on track to reaching your goals?! Did your pelvic symptoms flare up over the Holidays? Maybe you don’t like the idea of a New Year resolution, but you know you’re habits have gotten away from you or you are just ready to keep crushing it this year! Either way, it’s not a bad idea to jump on the bandwagon and get motivated and ready to take control of your life this year and not be reactive and overwhelmed and frustrated that you didn’t

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24:35

89- [Best of Replay] Pelvic Floor 101- What is it?...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2025/01/02

Hey friend! Do you know what the pelvic floor is? I didn’t! At least not until I went to PT school and learned about it, and I had already had a child! Isn’t that crazy?! This is a muscle that is a part of our body and yet many of us don’t even know it exists. Let alone understanding its function and what it looks like when it’s not functioning properly. Which leads us to accepting all these issues like peeing our pants, pain with intercourse, pelvic organ prolapse or heaviness, chronic

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34:08

88- [The Best of Replay] Breathing- Why It's the Key...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2024/12/30

Hi Love! Today we are talking breath work! What does that look like? How should we do it? Why is it the KEY to restoring your core function? So if you have done all the core exercises and haven’t seen the changes you want or have trouble reaching your goals. Or maybe you have heard of breath work, maybe you tried it a couple times, but it didn’t work for you so you stopped? But you are still dealing with pain, leaking and dysfunction. Then it is time to really understand why the breath work is so

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34:36

84- Is Your Mindset Limiting Your Success?? How You...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2024/12/12

Hey Girl,This time of year with the Holidays everything starts to feel stressful and overwhelming and this is a common time that people tend to “fall off the wagon”. When in reality staying on track with some basic health and wellness pieces, can be a game changer for keeping your pain and symptoms away and keep you feeling good! That doesn’t mean you have to power through and just do it all. NO. In fact its the opposite, remove some things off your plate and prioritize the things that make the

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33:58

81- Resetting After Overwhelm and Falling Behind//...

Pelvic Floor, Core & More | Healing Beyond Kegels:... ·

2024/11/06

Hey Friend,Have you been feeling overwhelmed? Or like you are hitting a wall with your motivation or energy? Feeling like you are in reactive mode stumbling through your life from one thing to the next, only to feel like nothing has been done? Are your own self care activities getting pushed to the back burner? I have been there, like right now and so I am sharing my own struggles with you and the reality of motherhood and the overwhelm and frustration that I have been feeling lately and what I am

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36 results

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