STRONG AND NOURISHED WOMEN | Pelvic Floor PT, Pregnant, Postpartum, Strength Training, Workout Plan

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

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. 5d ago

    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.

    16 min

  2. 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.

    30 min

  3. 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

  4. 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

  5. May 12

    11 | Breathing Strategies to Practice for Birth - Prepare for Labour and Pushing

    Are you preparing for pregnancy and you want to prevent tearing and prolapse? Do you want to learn breathing strategies to use during birth? Do you want to feel confident and in control of your labour? In this episode, I’m sharing 2 breathing and pushing strategies that you can use and practice at home in order to help you feel prepared, in control, and prevent tearing during birth. Related content: ⁠Episode 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 condtitioning at ⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠

    16 min

  6. May 3

    10| Support Yourself for Postpartum by Following These 3 Tips

    Overwhelmed by pregnancy and postpartum information on social media?  You want to feel prepared and supported to be a mom, but you don’t know where to start? Low energy and tired all day? In this episode, I’m sharing 3 simple tips to support yourself for postpartum so you can feel prepared with a clear plan. Episode 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 condtitioning at https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256

    13 min

  7. Apr 24

    9| No Time To Exercise? Regain Time In Your Day and Workout Anytime With One Simple Modification

    "I have no me time, being a mom takes up most of my time." "I work all day and then I have no time by the end of the day to workout." If this sounds like you, join me as I break down where you're wasting time in your day, and offer one realistic solution to help you create time for yourself and consistency with exercise, no matter how busy life feels. Whether you’re pregnant, newly postpartum, or balancing a full schedule, this approach is designed to help you workout anytime without added stress or overwhelm. We’ll talk about how shifting your mindset around time and support can be the key to building a sustainable routine. You’ll learn how to integrate exercise into your day in a way that feels achievable, flexible, and aligned with your current season of life, so you can prioritize your health without guilt. This episode is all about simplifying your routine, creating space for yourself, and building consistency with exercise in a way that actually works long-term. Work with me: https://movementalitypt.com/ Connect with me: lauren@movementalitypt.com

    19 min

  8. Apr 17

    8 | Design Your Strength Training Program In 5 Simple Steps

    Are you feeling overwhelmed by where to start with strength training? Are you unsure if your current program is actually working? Are you not getting the results that you're hoping for? In this episode, I share 5 key steps to design your strength training program so you can train with purpose, structure, and confidence. Whether you’re a beginner or an advanced weightlifter looking to level up your routine, this episode will help you understand how to build a program that delivers real results. I’ll cover how to choose the right exercises, structure your workouts, balance strength and recovery, and create a plan that aligns with your goals and lifestyle. You’ll also learn common mistakes that hold people back, and how to avoid them. If you’re ready to stop guessing in the gym and start following a clear, effective plan, this episode will give you some helpful tools to design a strength training program that works for you. Work with me: https://movementalitypt.com/ Connect with me: lauren@movementalitypt.com

    20 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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