STRONG PELVIC FLOOR PT | Pregnant, Postpartum, Strength Training, Workout Plan, Women’s Health

Lauren Gadjovich - Pelvic Physical Therapist, CSCS, Prenatal and Postnatal Coach

Hi, I’m Lauren, a pelvic floor physical therapist and certified prenatal and postnatal strength coach. I provide personalized exercise plans for women who are trying to conceive, pregnant, or postpartum. This women's health podcast offers simple tips to help you prepare for birth and motherhood, stay consistent in your workout routine, and remain in control of your time and happiness. I offer strategies to help you overcome and prevent pelvic floor issues such as leakage, back pain, constipation, prolapse, and diastasis recti. Connect with me: www.movementalitypt.com

  1. 5d ago

    35 | Physical Therapy Not Working? Don't Lose Hope! Practical Tips To Relieve Pain and Heal From Injury

    Tried physical therapy and still in pain? Not seeing the results you want? Starting to lose hope that you'll never feel better? Are you doing your physical therapy exercises, attending your appointments, and trying everything you can think of, but your pain just isn’t getting better? Whether you’re struggling with back pain, hip pain, a persistent injury, or chronic pain that has lasted for years, it can be frustrating to feel like you’re putting in the work without seeing results. In this episode, I’m sharing actionable tools to help you take control of your recovery and get more out of your physical therapy or physiotherapy treatment. Whether your pain started yesterday or you’ve been dealing with it for 10 years, there are ways to approach your recovery differently and work toward meaningful improvements. In this episode, you’ll learn: Why your pain or injury might not be improving, even when you’re doing your physical therapy exercises. What to do when physical therapy isn’t working and you’re not seeing the results you expected. How to make exercise at home more effective without spending hours on a rehabilitation routine. Why your daily habits, activity levels, recovery, and overall health can influence your progress. How to take a more holistic approach to pain management and physiotherapy instead of focusing on the painful area alone. Practical steps you can take today to move better, build strength, and work toward lasting pain relief. You don’t have to accept pain as your normal, and you don’t need to spend the rest of your life chasing temporary relief. The goal is to understand what your body needs, find an approach that works for you, and make progress toward the activities and lifestyle you want to get back to. Whether you’re dealing with acute pain, a recurring injury, or chronic pain that hasn’t responded to treatment, this episode will help you rethink your recovery and give you practical tools to move forward. Join my Facebook community for more physical, mental, and social support throughout pregnancy and motherhood: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/share/g/1FVJ5sW9DM/⁠⁠⁠⁠ Related Episodes: 18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort 20 | Low Back Pain Explained: Causes, Symptoms & Back Pain Relief for Pregnancy and Postpartum Contact: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 conditioning at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

  2. Oct 22

    34 | Workout Plan Postpartum - What Exercises To Do After Birth? When To Workout As A New Mom?

    When can I start exercising after birth? What should my postpartum workout look like? When can I start weightlifting as a new mom? If you're postpartum and wondering how to safely return to exercise, this episode will help you understand where to start and how to build back your strength after having a baby. As a pelvic health physiotherapist and strength coach, I'm sharing advice you can start using as early as 35 weeks pregnant, so you feel prepared for day one of your postnatal recovery. In this episode, you'll learn: What exercises you can start doing on day one after giving birth. How to prepare for postpartum recovery while you're still pregnant. Why you don't necessarily need to wait until your six-week check-in with your midwife or OB to begin gentle movement. How to approach pelvic floor exercises and movement in the early stages of recovery. How to use progressive overload to rebuild strength and work toward your fitness goals. How to create a strength training plan and workout routine that works for your body and your stage of postpartum recovery. Your postpartum recovery doesn't have to mean putting your fitness on hold, and returning to exercise doesn't mean jumping straight back into your pre-pregnancy workout routine. With the right guidance and a progressive approach, you can rebuild your strength while respecting your body's recovery. Whether you're preparing for birth, navigating the early postnatal period, or ready to return to strength training, this episode will help you feel more confident about your postpartum exercise journey. Postpartum safety disclaimer: Every birth and recovery is different. The exercises discussed in this episode are for educational purposes only and are not a substitute for individualized medical advice or assessment. Your readiness to exercise depends on factors such as your delivery, healing, and any complications. Follow your healthcare provider's guidance, and seek individualized advice from a qualified pelvic health physiotherapist or other appropriate healthcare professional before progressing your exercise routine. Stop exercising and seek medical advice if you experience increased bleeding, worsening pain, pelvic heaviness or pressure, or urinary or bowel symptoms. Seek urgent medical care for severe symptoms, chest pain, shortness of breath, or heavy bleeding. Join my Facebook community for more physical, mental, and social support throughout pregnancy and motherhood: ⁠⁠⁠⁠⁠https://www.facebook.com/share/g/1FVJ5sW9DM/⁠⁠⁠ Related Episodes: ⁠⁠3 | Should I See a Pelvic Floor PT? Learn How To Recognize and Prevent Pelvic Floor Dysfunction⁠⁠ ⁠⁠6 | What Is Pelvic Floor Physical Therapy? Discover What Makes Pelvic Floor PTs Experts⁠⁠ 25 | C-Section Support - Should I See A Pelvic Floor Physical Therapist After a Cesarean Birth? Contact: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 conditioning at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

  3. Oct 13

    33| Find The Best Workout Class - Benefits, Drawbacks, and The Right Exercise Class For You

    Which workout class to join? Are group exercise classes right for me? Pilates, yoga, bootcamp, HIIT, women's exercise class? With so many women's workout classes available, from Pilates and yoga to strength training and group fitness, it can be hard to know which option is best for your body, goals, and lifestyle. In this episode: I break down the pros and cons of group exercise classesI explore the benefits of exercising with othersI help you decide whether a group workout is right for your individual needsI share what to consider when choosing a workout class to help you feel confident, capable, and strong.I'll touch on specific considerations for pregnant and postpartum women, as well as older adults and seniors Whether you're searching for workout classes near me, exploring workout gyms near me, or looking for a workout routine for beginners, this episode will help you make a more informed decision. Being one of the strong women in the room isn't about keeping up with everyone else. It's about finding movement that feels right for you, supports your goals, and fits into your life. Tune in to discover how to find a workout routine you enjoy, choose a fitness class that meets your needs, and build a sustainable workout plan that actually works for you! Join my Facebook community for more physical, mental, and social support throughout pregnancy and motherhood: ⁠⁠⁠⁠https://www.facebook.com/share/g/1FVJ5sW9DM/⁠⁠⁠ Related Episodes: ⁠⁠8 | Design Your Strength Training Program In 5 Simple Steps⁠⁠ ⁠17 | How Much Weight Should I Lift? Strength Training and Personalized Workout Plan⁠ More Resources: Contact: ⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠ 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 conditioning at ⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

  4. Oct 6

    32 | The #1 Treatment for Diastasis Recti During Pregnancy

    Concerned about abdominal seperation during pregnancy? Avoiding exercise during pregnancy? Noticing a cone or dome in the middle of your belly? Diastasis recti is one of the most talked-about concerns during pregnancy, but there’s a lot of conflicting information about what you should and shouldn’t be doing. Should you avoid certain exercises? Stop training your core? What actually helps support your body as your pregnancy progresses? In this episode, I break down the #1 solution to diastasis recti during pregnancy and what you can do to support your abdominal muscles, core strength, and overall movement throughout pregnancy. I’ll talk about pregnancy-safe exercise, how to approach exercise for abdominal diastasis, and how your approach to movement can also play a role in managing concerns like back pain during pregnancy. Whether you’re pregnant, preparing for pregnancy, noticing changes in your abdomen, or looking for evidence-based diastasis recti treatment, this episode will help you better understand diastasis of the rectus and how to approach your workouts with confidence. If you’ve been wondering whether you should modify your workouts, what exercises are safe during pregnancy, or when it may be helpful to see a PT for diastasis recti, this episode is for you. Join my Facebook community for more physical, mental, and social support throughout pregnancy and motherhood: ⁠⁠⁠https://www.facebook.com/share/g/1FVJ5sW9DM/⁠⁠⁠ Related Episodes: 29 | The #1 Mistake You're Making With Diastasis Recti or Abdominal Separation During Pregnancy ⁠⁠5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠⁠ ⁠2 | Connect With Your Pelvic Floor and Learn Why It's So Important for Your Wellness⁠ More Resources: Contact: ⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠ 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 conditioning at ⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠⁠

  5. Sep 29

    31 | A Successful Birth Plan - Mental Preparation, Partner Support, and Learning to Let Go With Nina Spears

    Is having a birth plan enough? What does a truly successful birth look like? Are you putting your planning into practice? In this episode, I’m joined by Nina Spears, The Baby Chick®, a certified baby planner, birth and postpartum doula, childbirth educator, newborn care educator, infant massage instructor, and perinatal nutrition expert. For more than 15 years, Nina has supported over 800 families in person and thousands more virtually through her education, courses, and resources. We dive into why preparing for birth is about so much more than creating a birth plan or checking things off your pregnancy to-do list. We talk about the importance of mental preparation for pregnancy and birth, how to actually put that preparation into practice, and how to create a birth experience where you feel supported, informed, empowered, and confident, regardless of how your birth unfolds. We also discuss the often-overlooked role of your partner and why involving them throughout pregnancy and birth preparation can make such a difference. From communication and shared decision-making to building your support system, we talk about practical ways partners can prepare alongside you for birth, postpartum, and the transition into parenthood. In this episode, we cover: Mental and emotional preparation for pregnancy and birthTurning birth preparation into practical tools you can actually useHow to feel more supported and empowered during labor and deliveryHow your partner can be involved in pregnancy and birth preparationBuilding communication and a strong support system before baby arrives Whether you’re pregnant, planning a pregnancy, preparing for birth, or getting ready for postpartum, this conversation will help you think beyond the physical preparation and consider the mental, emotional, relational, and practical preparation that can help you feel more ready for this major life transition. Check Out Nina Spears, The Baby Chick Website: https://www.baby-chick.com/Instagram: https://www.instagram.com/thebabychick/Facebook: https://www.facebook.com/teambabychick/TikTok: https://www.tiktok.com/@babychickofficialYouTube: https://www.youtube.com/@babychickLinkedIn: https://www.linkedin.com/in/nina-spears/Birth Course: https://www.baby-chick.com/app/Book: https://www.baby-chick.com/positive-pregnancy-book/ Join my Facebook community for more physical, mental, and social support throughout pregnancy and motherhood: ⁠⁠https://www.facebook.com/share/g/1FVJ5sW9DM/⁠⁠ More Resources: Contact: ⁠⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠ 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 conditioning at ⁠⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠⁠

  6. Sep 22

    30 | My Strength and Inspiration: My Mother’s Journey Through Pregnancy, Back Pain, and Exercise

    Sitting down with the woman who inspired so much of what I do. In this special episode, I’m joined by my mom to talk about her personal journey through trying to conceive, pregnancy, birth, postpartum recovery, and motherhood. We talk about back pain and sciatica, staying active, women’s fitness, strength training, and how movement has played a role throughout different seasons of her life. As a pelvic floor physical therapist and strength and conditioning coach, it was especially meaningful to hear my mom’s experiences through the lens of what I now know about pelvic health, pelvic floor physical therapy, postpartum recovery, and women’s fitness.But this conversation is about more than pregnancy and exercise. It’s about listening to the women who came before us, learning from their experiences, and recognizing how much our mothers can teach us. My mom has always been an inspiration to me, and I hope this conversation feels relatable whether you’re thinking about having a baby, currently pregnant, navigating postpartum, working through back pain or sciatica, interested in strength training, or simply love your mom and want to hear another woman’s story of motherhood. We talk about: Pregnancy and preparing for birthPostpartum recovery and motherhoodPelvic health and physical therapyMindfulness, movement, and listening to your bodyHow my mom’s journey has inspired me personally and professionally Join my Facebook community for more physical, mental, and social support throughout pregnancy and motherhood: ⁠https://www.facebook.com/share/g/1FVJ5sW9DM/⁠ More Resources: Contact: ⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠ 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 conditioning at ⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠⁠

  7. Sep 15

    29| The #1 Mistake You're Making With Diastasis Recti or Abdominal Separation During Pregnancy

    Are you scared of your abs separating during pregnancy? Are you already dealing with DR? If you’ve been told you have abdominal separation, diastasis recti, or diastasis of the rectus, you may be wondering what you should and shouldn’t be doing during pregnancy. In this episode, I'm breaking down the #1 mistake I see women making when it comes to diastasis recti during pregnancy and why understanding what’s happening with your core can make such a difference throughout pregnancy and into postpartum. We’ll talk about what abdominal separation actually means, what to pay attention to as your belly grows, and some of the common advice surrounding diastasis that may leave you feeling confused or unnecessarily restricted with exercise. If you’re pregnant, preparing for birth, or concerned about developing or managing diastasis recti, this episode will help you better understand your core and what it needs during pregnancy. In this episode, we cover: What abdominal separation and diastasis recti actually meanThe #1 mistake women commonly make during pregnancyWhat happens to your abdominal wall as your belly growsCommon misconceptions about diastasis of the rectusWhen pelvic floor physical therapy may be helpful Your body is changing during pregnancy and your approach to your core may change with it. Let’s take the confusion out of diastasis recti and help you feel more confident moving through pregnancy. Join my Facebook community for more physical, mental, and social support throughout pregnancy and motherhood: https://www.facebook.com/share/g/1FVJ5sW9DM/ Related Episodes: ⁠⁠5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠⁠ More Resources: Contact: ⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠ 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 conditioning at ⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠⁠

  8. Sep 7

    28 | I'm Pregnant, Now What? If and When To See a Pelvic Floor PT

    Pregnant and debating if you should see a pelvic floor physical therapist? Wondering when the right time is? Curious about what pelvic floor PT's really help with? In this episode, I cover: If and when you should see a pelvic floor physical therapist during pregnancyCommon pregnancy concerns we can help with, including back pain, leaking, incontinence, pelvic pain, and abdominal separationHow pelvic floor PT can help you understand your body and feel more confident during pregnancyWhy you don’t have to wait until you’re experiencing leaking, pain, or incontinence to get support Whether you’re newly pregnant, preparing for your first or tenth birth, or simply looking for ways to better support your body throughout pregnancy, this episode will help you understand how pelvic floor physical therapy can be part of your pregnancy and postpartum plan. Related Episodes: ⁠⁠3 | Should I See a Pelvic Floor PT? Learn How To Recognize and Prevent Pelvic Floor Dysfunction⁠⁠ ⁠⁠6 | What Is Pelvic Floor Physical Therapy? Discover What Makes Pelvic Floor PTs Experts⁠⁠ Contact: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 conditioning at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

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Hi, I’m Lauren, a pelvic floor physical therapist and certified prenatal and postnatal strength coach. I provide personalized exercise plans for women who are trying to conceive, pregnant, or postpartum. This women's health podcast offers simple tips to help you prepare for birth and motherhood, stay consistent in your workout routine, and remain in control of your time and happiness. I offer strategies to help you overcome and prevent pelvic floor issues such as leakage, back pain, constipation, prolapse, and diastasis recti. Connect with me: www.movementalitypt.com

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