You’ve done the big group classes and the YouTube workouts where the coach yells “10 more!” at 30 people and never once looks at your form. You’ve done the gym membership where you walk in, do a few machines, scroll your phone, and leave wondering if what you’re doing is making you progress T

1. You clench your jaw or butt without even realizing it 2. You lean your hips into the counter when you’re washing dishes or holding the baby 3. Symptoms get worse around ovulation : more stiffness, more heaviness 4. You can palm the floor, but it’s really hard to actually engage your glutes

Sciatica, Pelvic Pain, SPD, Carpal tunnel OH MY ❌❌ You do not just have to deal with it mama There’s always a source, 99% of the time a solution Comment or DM PAIN & I’ll send you your first steps to getting pain free ASAP #pelvicfloor #bastroptx #pregnancy #sciatica #prolapse

We’re for ANYONE but not EVERYONE 💪🔥 Comment or DM MEMBER for more info & to get started! #bastroptx #bastropcounty #bastropgym #fitnessforall

None of this is the price of having babies ~ & none of it has to be your new normal!! I work with athletic women every day who have been managing around these symptoms and issues for years, working out in spite of the leaking, avoiding the lifts they love, & worried about running or lifting hea

I didn’t get here by staying in the low level rehab drill zone for months After years of peeing my pants and hip issues AND helping hundreds of women get out of pain I know that YES foundation matters (the breathing, the bird dogs, core work, understanding your pelvic floor) But if your r

Hey girl 🙋‍♀️ I’m Katie. I’m a perinatal strength coach, pelvic floor specialist & birth doula with over 12 years of experience working with women in person. The athletic mama navigating pregnancy while trying to maintain her training is one of my favorite people to work with because the inform

#pelvicfloor #mamaworkout #prolapse #sciatica #pregnsnancy

If you’ve been working on your pelvic floor for months (or years 🥲) & nothing is changing ~ this is probably why. 👇 Weakness is one of the most commonly misdiagnosed pelvic floor issues I see in athletic women. What looks like a weak pelvic floor ~ the leaking, the pressure, the hip pain ..i

If your low back hurts, your hips pinch, you leak, or you cannot feel your glutes working no matter what you do — keep reading.   The most common thing I see in hypermobile mamas is a habit they have been doing since their very first squat. Squeezing as hard as possible at the top. Tucking that t

Their training plans are not catered toward getting strong & healing their pelvic floor at the same time. & yes ~ both can be done simultaneously. That is actually the whole point. You should be moving toward pain-free & symptom-free while also getting stronger. What I see most often is women w

Every week it seems like I talk to two kinds of women about this. The first is pregnant or brand new postpartum ~ her mom did Kegels & swore by them, so that’s the advice that followed her for life The second is in her 50s or 60s ~ her kids are grown, there was basically zero pelvic floor i

Wrong question girl here’s why 🤔 Stretching feels amazing in the moment. It’s realistically just a bandaid, lasting maybe 10 to 30 minutes before that same tightness comes back to bite you in the bum (literally) You’re not getting to the root of pain, heaviness, or dysfunction by stretching

Comment RIBS and I will tell you what presentation you have, why it may be contributing to your pain and leaking, and exactly how to start fixing it. You thought once you lost some of the baby weight or did some core work your body would feel back to normal…Until it didn’t. Maybe you’re month

1.Vaginal or cesarean birth with no rehab afterward. 2.Clenched jaw, TMJ, or migraine flares. 3.Rib cage flares on one or both sides. 4.Hips and knees that pop a lot. 5.”Just in case” pees. 6.Deep back pocket or front hip pain. 7.It feels harder to “get into” or use one glute versus the other

One of my clients came to me after two years of back pain. Two years. Chiro weekly. PT exercises she did religiously. Stretching every single morning. She wasn’t lazy. She wasn’t ignoring it. She was doing everything she was told. Terrible sciatica that wouldn’t quit. Her PT told her she d

6 ways to actually integrate your pelvic floor into training 👇🏻 Not just kegels. Not just hoping your symptoms disappear … 1. Breathwork Use 360 breathing in your warm up and cool down to regulate your nervous system and reconnect to deep core. Exhale during the hardest part of a lift inst

1️⃣ Prenatal movement + pelvic floor education Learn how to connect to your core and pelvic floor through breath and intentional movement. This helps your body open and yield — not brace or fight — during birth. You absolutely need to learn how to take a real diaphragmatic breath. To lengthen

If you’ve been training your core for months (or even years) postpartum but still feel weak— you’re not alone!! Sometimes it’s not until after we are postpartum do we realize we’ve had some bad habits for YEARS 🤯 Clenching your upper abs, gripping and over tucking through your butt- can crea