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. 2 days ago

    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

  2. 6 Oct

    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

  3. 29 Sept

    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

  4. 22 Sept

    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

  5. 15 Sept

    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

  6. 7 Sept

    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

  7. 1 Sept

    27 | Stop Peeing Your Pants While Coughing, Sneezing, Laughing or Jumping - Bladder Control Exercises for Leakage

    Do you leak urine when you cough or sneeze? Do you tell your friends to stop making you laugh so hard? Have you stopped running and jumping? You may be experiencing stress incontinence, a common type of bladder leakage that can affect women throughout different stages of life. In this episode, I break down why leakage of urine happens and how to start identifying the reason behind your symptoms. Whether you are experiencing leakage while pregnant, leakage postpartum, or unexpected leakage during exercise and everyday activities, this episode will help you better understand your bladder and pelvic floor. I’ll discuss how bladder control works, common contributors to stress incontinence, and why the solution is not always simply doing more incontinence Kegel exercises. You’ll learn how to identify potential issues with your pelvic floor, when pelvic floor relaxation exercises may be important, and how to create a practical plan to improve bladder control and reduce leakage. In this episode, you'll learn: Why leakage happens when coughing, sneezing, laughing, vomiting, jumping, or runningHow to better identify the cause of your leakageThe role of the pelvic floor in bladder controlWhen Kegel exercises may help and when they may not be the full solutionHow pelvic floor relaxation exercises can support some womenPractical bladder control exercises and strategies to help improve symptomsHow to create a plan to address leakage bladder concerns and feel more confident in your body If you're dealing with bladder control issues, this episode will give you a starting point for understanding what may be happening and what you can do next. Related Episodes: ⁠5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠ 3 | Should I See a Pelvic Floor PT? Learn How To Recognize and Prevent Pelvic Floor Dysfunction 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

  8. 27 Aug

    26 | Fitness Plan for Pregnancy - 5 Best Arm Exercises for Women

    Looking for pregnancy-safe exercises? Want to avoid your arms from getting "too big"? Need a simple arm exercise plan to follow? Preparing your body for postpartum starts during pregnancy, and your upper body strength matters more than you may think. In this episode, I'm covering 5 key upper body exercises and movement patterns to help you build strength during pregnancy and prepare for the physical demands of life after baby arrives. From holding and feeding your baby to lifting a car seat, carrying your little one, and spending time in less-than-ideal postures, building upper body strength can help you feel more capable and confident throughout pregnancy and postpartum. I’ll discuss pregnancy-safe exercise options and upper body strengthening movements that can fit into your women’s exercise plan, whether you prefer pregnant exercises at home, exercise using resistance bands, an exercise plan with dumbbells, or an exercise routine at the gym. These exercises are designed to support strong women at different fitness levels, including those looking for an exercise plan for beginners. And make sure you stay until the end for a bonus exercise that can help round out your pregnancy strength and fitness routine! In This Episode You'll Learn: 5 essential upper body exercises and movement patterns for pregnancyHow strength training can help prepare you for postpartum demandsOptions for women arm exercises and upper body strengtheningHow to modify exercises for a pregnancy-safe exercise routineHow to use dumbbells, resistance bands, or gym equipmentIdeas for creating a realistic exercise routine when you have limited time for exerciseWhy building strength during pregnancy can support your postpartum recovery and overall fitnessA bonus exercise at the end of the episode Whether you’re new to exercise during pregnancy or looking to build a more effective exercise plan, this episode will give you practical ways to build strength, improve fitness, and prepare your body for the transition into postpartum. Related Episodes: ⁠4 | Do I Need to Strength Train? Benefits and Recommendations from a CSCS⁠ ⁠8 | Design Your Strength Training Program In 5 Simple Steps⁠ ⁠14 | How Many Workout Sets Should I Do? How Many Exercise Repetitons? Learn From CSCS⁠ 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

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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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