Alison Tjong Movement

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Alison Tjong Movement Pelvic floor informed strength and postpartum exercise in Thunder Bay. Helping women build core confidence, sustainable strength, and safe return to movement.

YOGA:
Classes are geared toward people looking for the benefits of yoga at whatever stage they may currently be in life. Practitioners are encouraged to embrace where they are at while being challenged to explore their potential. The classes are taught with an emphasis on a sustainable practice that supports proper foundations and alignment, so that you can enjoy a lifelong yoga practice. I believe that everyone can enjoy the benefits of yoga and can improve their health physically and mentally through the practice. RESTORE YOUR CORE™ CERTIFIED INSTRUCTOR:
As a mother, I quickly learned there was little to no support for women trying to safely regain strength and function postpartum. This led me to becoming a Restore Your Core™ Teacher. In this specialized role, I have the movement tools to help women with everything from core and pelvic floor issues, to posture and SI joint pain. I focus on your current movement, breath, and alignment patterns, and help you discover new, better movement patterns of strength, function and mobility. Whether you're looking for one-on-one attention in a private class or want to enjoy a smaller group class with friends or other like-minded people, we can work together to grow your practice. Smaller classes mean you get individualized attention with an instructor who knows your goals and needs. Private, semi-private and group (max. 4) classes available. Call or email today to find out more information!

What if you could understand your pelvic floor not as a problem to fix, but as a part of your body you can learn to conn...
10/13/2026

What if you could understand your pelvic floor not as a problem to fix, but as a part of your body you can learn to connect with, work with, and trust? 
 
Most of us weren’t taught much about our pelvic floor muscles, how they work, or how to support them beyond the occasional reminder to do our kegels. 
 
And while kegels can play a role, pelvic floor function is about so much more than squeezing and strengthening. 
 
Your pelvic floor is a dynamic part of your body that works in relationship with your breath, hips, and the way you move. Understanding those connections can change the way you approach pelvic floor health. 
 
In this workshop, we’ll explore movement that helps you build a deeper brain-body connection, improve your awareness of your pelvic floor, and better understand what it needs to support you for the long term. 
 
Whether you’re navigating leaking, prolapse, or other pelvic floor symptoms, or simply want to understand your body better and feel more connected to it, this workshop is for you. 
 
Join me Sunday, November 8, from 11 am–1 pm for a different way of thinking about and working with your pelvic floor. 
 
I’d love to have you there- link is in my bio for all the details and to register. Or shoot me a message and I’ll send it right over to you :)

It’s back!!!  If you’re wanting to move again postpartum but everything feels different or you just don’t know where to ...
09/10/2026

It’s back!!! 
 
If you’re wanting to move again postpartum but everything feels different or you just don’t know where to start… 
 
This series is it 😊 
 
Find your way back into nourishing, strengthening movement postpartum step by step, in a way that your body loves and craves.  
 
The series build progressively, adding on layers as you build strength and awareness in a way that truly supports this unique phase of life.  
 
Join me and other mamas for 6 weeks of rebuilding connection with your body in a safe, community driven space.  
 
A few spots left- check the link in my bio for all the details :)

Let me just say- I love this series.   Yes, it helps your body build foundations so important for your postpartum journe...
04/08/2026

Let me just say- I love this series.  
 
Yes, it helps your body build foundations so important for your postpartum journey.  
 
Yes, you get to do something intelligent and nourishing for yourself.  
 
And also- somehow the people that come to this series are always lovely and amazing.  
 
If you’re wanting an opportunity to do something for yourself, to get stronger, and do it in community, this is it! 
 
Link is up and ready in my bio to save your spot- I would love to see you in class.

04/07/2026

Your body is really, really smart.

It is going to find ways to keep you upright and moving.

It’s going to adapt to the postures you give it the most.

It’s basically a people pleaser 😆

So when your deep core is weak or not responding well, if your pelvic floor feels like it needs protection, or maybe your outer or inner things are slacking- these are really common reasons for your glute muscles to take over and try to do a job they’re not designed for.

The problem is that this can lead to other issues like pelvic floor tension, back pain, and more difficulty doing tasks that require stability from within.

You also want your huge glute muscles to be available to lift, carry, and propel you forward.

Finding deep core- that’s a key step in your glutes feeling safe to let go!

03/04/2026

When I started having kids, nobody had heard of pelvic floor PT. There weren’t any functional movement programs for pelvic health. There wasn’t a discussion beyond kegels or just live with it.

As I have moved through my own journey, I have watched women’s health in this area evolve so much-it’s really incredible.

There’s open conversation, so many on here sharing their expertise, women supporting other women with suggestions and resources. It’s really quite amazing and empowering.

We’ve always deserved this.

02/26/2026

Okay, yes, it’s embarrassing.

Also- it happens!

However, if it’s happening excessively or it’s stopping you from doing things you love (like your favourite flow) here’s what to consider:

Queefing (aka vaginal flatulence) happens when air gets “vacuumed” up into your v@g!na. How often it occurs can be due to positioning as well as how well your body is managing intra abdominal pressure.

For example, if you’re lifting a leg in your downward dog, your ribs are flared, and you lift on an inhale, it’s creating an easier environment for air to get pulled in. This is largely the positional issue.

Try keeping your front ribs softened in and do the movement on an exhale, when deep core has a better chance to respond.

When it comes to managing pressure, there can be a coordination issue or a lack of your inner core unit working well. Your inner core (diaparagm, deep abs, and pelvic floor) are designed to work together to manage pressure coming into your body. If this system is weak or not synching well, you may get more than an occasional amount of unwanted noise.

If you’re wondering how to find functional movement along with managing pressure better so that your pelvic floor is quieter and stronger, join me for Core Confidence, my 8 week group series starting March 25th. Just a few spots left- details in my bio!

02/12/2026

Doing isolated kegels just often isn’t enough for the dynamic roles your pelvic floor has to play.

Pelvic floor muscles need to anticipate movements and be able to respond to running, jumping, slipping, sneezing, lifting, carrying, and more.

Theses muscles also have to coordinate with the other systems in your body like your breath, core, hips, and even feet and shoulders- these all have an impact on if your pelvic floor can do its job.

Without this fluid system, your pelvic floor either:
- isn’t ready to respond
- cannot respond due to too much pressure
- has lost proper coordination and connection to do it’s job well

Yes, this sounds more complicated than kegels.

The good news, though, is that by learning how to support your pelvic floor well, you’re actually teaching your whole body to move well- which means you get to move and feel better in so many ways.

Join me for Core Confidence, my 8 week program that guides you through this full body connection in a progressive and tangible way. I’ve got one spot left in person and two spots left on Zoom. We start March 25th- check out the link in my bio to save your spot!

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Thunder Bay, ON

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