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

Lauren Gadjovich - Pelvic Physical Therapist, CSCS, Prenatal and Postnatal Coach
  • 5.0 (3)
  • Health & Fitness
  • Updated Weekly

Hi, I’m Lauren, pelvic health physical therapist and certified prenatal & postnatal strength coach. Feeling overwhelmed by social media advice or unsure what’s actually safe and effective for your pelvic health? Whether you’re navigating pregnancy, postpartum recovery, diastasis recti, prolapse, incontinence, pain, or trying to rebuild your fitness routine, this podcast is for you. Learn how to strengthen your core and nourish your body with evidence-based guidance. Designed for women ready to feel confident, capable, and empowered in their bodies. Connect with me: www.movementalitypt.com

  1. 6d ago

    18 | Pain Relief - Understand Pain and Take Steps to Alleviate Pain

    Dealing with acute or persistent pain? You've tried everything and nothing seems to be helping. Do you want to live pain free? If you've ever wondered why you're experiencing pain, or felt frustrated that nothing seems to be helping, this episode is the perfect place to start. Before diving into specific conditions like back pain, neck pain, pelvic girdle pain, carpal tunnel pain, tailbone pain, or hip pain, it's important to understand the basics of how pain works. In this foundational episode, you'll learn what pain actually is, why your body creates it, and how factors like stress, injury, movement, and past experiences can all influence how much pain you feel. Understanding pain is one of the most powerful first steps toward lasting pain relief. You'll also walk away with simple, evidence-based strategies you can start using today to help calm your nervous system, improve movement, and begin reducing pain naturally. Whether you're dealing with chronic or persistent pain, recurring aches, or a new injury, this episode will help you better understand your body and give you practical tools to start feeling more confident and in control. In this episode, you'll learn: What pain is and why we experience itWhy pain doesn't always mean damageHow to identify what makes pain worseSimple strategies to begin your pain relief journey todayThis foundation will help you get more out of future episodes Related Episodes: 5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis 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

    18 min

  2. Jun 24

    17 | How Much Weight Should I Lift? Strength Training and Personalized Workout Plan

    Not seeing the results that you want in the gym? Wondering how much weight is the right amount? Questioning if you're ready to increase your weights? Whether your goal is building strength, improving fitness, or supporting postpartum weight loss, knowing how heavy to lift can make all the difference. In this episode, I break down exactly how to choose the right weight for your workouts so you can train with confidence and get the results you want without wasting time. As a CSCS, I'll explain how to determine if a weight is too light, too heavy, or just right for your goals. You'll learn practical tips for progressing safely, avoiding common mistakes, and creating a sustainable workout routine that fits your lifestyle so you can truly workout anytime. Whether you're new to lifting, returning to exercise after pregnancy, or looking to optimize your current program, this episode will help you make your strength training more effective. In this episode, you'll learn: How to know if you're lifting enough weightSigns it's time to increase your weightsHow your goals influence how much weight you should liftCommon strength training mistakes to avoid GIVEAWAY ALERT: Enter to win a free personalized strength plan, custom to your goals, time, and equipment needs.  1) Follow this podcast. 2) Leave a rating and review for this podcast. 3) Follow me on Instagram @movementalitypt DM me on Instagram once you have completed all three tasks to be entered into the giveaway draw.  *Bonus entry if you share the “Giveaway Alert” post to your story on Instagram. Deadline to enter: June 30, 2026 Winner will be contacted July 6, 2026 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 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

    22 min

  3. Jun 16

    16 | Three Key Suggestions For Your First 6 Weeks Postpartum from a Pelvic Floor PT and CSCS

    Are you pregnant or preparing for postpartum? Do you want to start moving before 6 weeks postpartum? Looking to start postpartum exercise? The first six weeks postnatal can feel overwhelming as you navigate recovery, healing, and caring for your new baby. In this episode, I break down the top 3 tips every mom should know to support a smoother postnatal recovery and help you feel your best during the early weeks after birth. This episode is for new moms, twin moms, and moms with many kids. You'll learn practical strategies for prioritizing rest, supporting your body with proper postpartum nutrition, and safely returning to movement with a realistic postnatal exercise plan. I also discuss common concerns such as postnatal headaches, postnatal nausea and postnatal bleeding. I briefly mention what may be causing them, and when it's important to seek medical attention. Whether you're preparing for life after birth or currently in the early postnatal period, this episode will provide evidence-based guidance to help you recover, rebuild confidence, and support your long-term health and wellness. In this episode, you'll learn: The most important priorities during the first 6 weeks postpartumHow to support healing with proper postpartum nutritionSafe approaches to postpartum exercise and movementHow to create a sustainable postnatal exercise planPostnatal warning signs to watch for, such as postnatal headaches and postnatal bleeding Tips to help new moms navigate early postpartum recovery Enter to win a free personalized strength plan, custom to your goals, time, and equipment needs.  1) Follow this podcast. 2) Leave a rating and review for this podcast. 3) Follow me on Instagram @movementalitypt DM me on Instagram once you have completed all three tasks to be entered into the giveaway draw.  *Bonus entry if you share the “Giveaway Alert” post to your story on Instagram. Deadline to enter: June 30, 2026 Winner will be contacted July 6, 2026 Related Episodes: 10| Support Yourself for Postpartum by Following These 3 Tips 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

    24 min

  4. Jun 11

    15 | Birth Positions - What is the Best Labour Position? Is it Bad To Give Birth on My Back? How Can I Prevent Tearing During my Delivery?

    Are you pregnant and wanting to prepare for birth? Do you want to know what positions Pelvic Floor Physical Therapists recommend for birth? Wondering the best way to prevent tearing? In this episode, I share the best birth positions to support labor, reduce discomfort and tearing, and help your body work with the natural process of childbirth. Whether you're planning your first birth or looking for a different experience this time around, this episode will help you feel informed, empowered, and physically prepared for labor and delivery. In this episode, you'll learn: The most effective birth positions for labor and deliveryHow different positions may impact comfort and labor progressionTips to potentially reduce tearing during birthHow to use a pregnancy ball safely and effectivelySimple pregnant exercises at home to help you prepare for labor Related Episodes: ⁠11 | Breathing Strategies to Practice for Birth - Prepare for Labour and Pushing⁠ ⁠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

    19 min

  5. Jun 2

    14 | How Many Workout Sets Should I Do? How Many Exercise Repetitions? Learn From a CSCS

    Confused about how many reps and sets you should be doing in your workouts? In this episode, I break down the difference between training for strength, hypertrophy (muscle growth), power, and muscular endurance so you can stop guessing and start training with purpose. You’ll learn how adjusting your reps, sets, and weights can completely change your results. Whether your goal is building muscle, getting stronger, improving athletic performance, increasing endurance, or maximizing fat loss. I also explain how understanding proper workout programming can help you save time in the gym, avoid ineffective workouts, and finally see progress. If you’ve ever wondered: Should I lift heavy or light?Are high reps better for toning?How many sets are enough?What rep range builds strength versus muscle?How can I make my workouts more effective?This episode will give you practical, evidence-based guidance to help you train smarter and get the results you want. Related Episode: 5 | Design Your Strength Training Program in 5 Simple Steps 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 condtitioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

    16 min

  6. May 26

    13 | From High School to Pelvic Floor PT and CSCS: My Career Path in Health & Wellness

    Interested in a career in health and wellness, physical therapy, or fitness? In this episode, I share my journey from high school student to becoming a physical therapist, pelvic floor physical therapist, Certified Strength and Conditioning Specialist (CSCS), and certified prenatal and postnatal coach. Perfect for students in Specialized High Skills Major (SHSM) programs focused on health and wellness, this episode breaks down the education, courses, and career steps that helped shape my path. I discuss the high school courses that prepared me for university, completing a Health Sciences degree at Western University, and earning my Master’s of Physical Therapy at University of Toronto. You’ll also learn about careers in physical therapy, pelvic health, strength and conditioning, women’s health, prenatal and postpartum fitness, and what it takes to work in the healthcare and wellness industry. Whether you are considering kinesiology, physiotherapy, health sciences, or coaching, this episode provides insight into education pathways, certifications, and career opportunities in health and fitness. Stay In The Loop: Contact: ⁠⁠⁠lauren@movementalitypt.com⁠⁠⁠ Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠ Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠ If You're Interested: 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 condtitioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

    30 min

  7. May 20

    Welcome to Strong Pelvic Floor PT! A Podcast for Pregnancy and Postpartum Women Who Want to Prepare for Birth, Find Time for Workouts, and Overcome Pelvic Floor Issues

    The Go-To Podcast for women who are trying to conceive, pregnant, or postpartum. Do you feel unprepared for pregnancy and birth? Do you lack time for yourself and for exercise? Are you suffering with back pain, constipation, or leakage? Overwhelmed by the information on social media? Join me as I help women to strengthen their core, nourish their mind, and feel confident, capable, and empowered in their body. Hi, I’m Lauren, a pelvic floor physical therapist, certified strength and conditioning specialist (CSCS), and certified prenatal and postnatal coach. In this podcast, you will: Receive evidence-based information from a trusted providerFeel prepared for birth and motherhoodFind time and consistency in your workoutsDevelop strategies to overcome pelvic floor dysfunction 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 condtitioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

    2 min

  8. May 20

    12 | Prolapse After Pregnancy, How to Prevent Uterine Prolapse, and How to Treat Bladder Prolapse

    Are you preparing for birth and you want to prevent tearing and prolapse? Has your doctor or midwife told you that you have a prolapse? Do you feel heaviness or pressure in your pelvis? In this episode, I’m explaining what a prolapse is and how to prevent and treat a prolapse. Learn common symptoms of pelvic organ prolapse and why conditions such as uterine prolapse and bladder prolapse can happen during pregnancy, postpartum, peri-menopause and post-menopause. In this episode, I break down how pelvic floor physiotherapy can help you prevent prolapse, improve symptoms, and safely return to exercise and daily activities with confidence. I cover the most effective strategies to prevent prolapse after pregnancy, lifestyle changes that support pelvic health, and the best exercises for prolapse to help support healing and recovery. You’ll also learn when to seek professional support, what treatment options are available, and how to treat prolapse naturally and effectively with evidence-based guidance. Whether you’re newly postpartum, preparing for birth, or experiencing prolapse symptoms yourself, this episode will help you better understand your body and feel empowered in your recovery journey. Related Episodes: 11 | Breathing Strategies to Practice for Birth - Prepare for Labour and Pushing 6 | What Is Pelvic Floor Physical Therapy? Discover What Makes Pelvic Floor PTs Experts 3 | Should I See a Pelvic Floor PT? Learn How To Recognize and Prevent Pelvic Floor Dysfunction 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 condtitioning at ⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

    26 min
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Hi, I’m Lauren, pelvic health physical therapist and certified prenatal & postnatal strength coach. Feeling overwhelmed by social media advice or unsure what’s actually safe and effective for your pelvic health? Whether you’re navigating pregnancy, postpartum recovery, diastasis recti, prolapse, incontinence, pain, or trying to rebuild your fitness routine, this podcast is for you. Learn how to strengthen your core and nourish your body with evidence-based guidance. Designed for women ready to feel confident, capable, and empowered in their bodies. Connect with me: www.movementalitypt.com

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