Core Moves Pelvic Floor PT and Pilates

06/16/2026

The research is clear: women should be strength training at least twice per week before, during, and after the menopause transition.

Why? Because menopause is associated with accelerated losses in muscle mass, strength, bone density, and power. Strength training is one of the most effective tools we have to maintain independence, support metabolic health, protect our bones, and continue doing the things we love for decades to come.

The challenge isn’t knowing it’s important.

The challenge is finding a program that feels approachable, safe, and sustainable.

That’s exactly why we created Perimenopause Strength & Control.

Every class includes the key movement categories recommended for healthy aging and menopause: squatting, hinging, pushing, pulling, core training, and jumping or impact work to support bone density. We combine progressive strength training with mobility, balance, and movement education so you can build confidence alongside strength.

Whether you’re brand new to lifting or looking for a smarter way to train through this transition, we’ll meet you where you are.

Because strength isn’t just about lifting heavier weights.

It’s about maintaining muscle, protecting your bones, preserving your independence, and building a body that supports the life you want to live.

Better begins today. 💪

06/09/2026

Things I Tell My Patients, Part 2

Not every movement is going to feel perfect every day.

Pain, fatigue, clicking, weakness, dizziness, nausea, tingling, or that general “something feels off” sensation doesn’t automatically mean you should stop moving altogether.

Instead, get curious.

Ask yourself:
• Is this getting better or worse with repetitions?
• Can I change it?

If it improves as you move, that’s often your body telling you it just needed a little time, practice, or exposure.

If it gets worse, become a movement detective:
✓ Decrease the range of motion
✓ Reduce the load
✓ Change your stance or starting position
✓ Adjust your breathing strategy
✓ Add support
✓ Modify the tempo

Try one change at a time so you know what actually made a difference.

If you’ve made several thoughtful modifications and the movement still isn’t working today, that’s okay too.

Choose a different movement.

Not forever. Just for today.

Movement is not an all-or-nothing game. The goal is to keep finding ways to move that help your body feel safer, stronger, and more capable.

Better begins today. 💙

06/03/2026

Never a dull moment, papa! Wouldn’t trade these memories for anything 🥰😂

Pilates is for everybody.

06/02/2026

Movement Pattern of the Month for June 2026: Spiral Up Like a Corkscrew

Today happens to be National Rotisserie Chicken Day 🐔 (of all things, lol), which gave us the perfect excuse to talk about rotation.

Think of your spine like the dowel running through the center of a rotisserie chicken.

Now before you get too hungry…

The goal isn’t to crank yourself into a twist. The goal is to spiral around the long axis of your spine while staying organized through your ribs and pelvis.

If you’ve been following along with our Movement Pattern of the Month series, this is where March’s Stack Your Buckets comes back into play.

First:
🪣 Stack your buckets (ribs over pelvis)

Then:
🌪️ Twist through the spine

Think about getting taller as you rotate, almost like you’re unscrewing a screw. The spine loves a combination of rotation and elongation. In class I’ll often cue, “Spiral up like a corkscrew.”

Why does this matter?

Because life happens in spirals.

Walking is rotational.
Running is rotational.
Throwing is rotational.
Golf is rotational.
Pickleball is rotational.
Reaching into the back seat is rotational.

Even breathing creates subtle rotational forces through the rib cage.

When we lose the ability to rotate well through the middle of the body, we often start borrowing motion from places that weren’t designed to provide it. The neck gets cranky. The low back gets cranky. The hips get cranky.

The answer usually isn’t more force.

It’s better distribution.

A resilient body isn’t one that moves the most.

It’s one that has the most movement options available when life demands them. We need the Cheesecake Factory menu for our movement options, not that fixed farm-to-table menu with only what’s seasonally available (although it may be cute and delicious). Versatility is key. Train in rotation. Develop a big menu.

So this month, channel your inner rotisserie chicken. Spiral like a corkscrew.

Stay tall.
Keep spinning.
Move with more options.

05/26/2026

05/19/2026

You don’t have to be perfect.

Every little bit counts.

Better Begins Today.

05/12/2026

What we mean when we say we offer Pilates…

05/11/2026

Deja came to support mama at work for Mother’s Day Weekend.

She was the goodest girl with all our members and helped everyone with their movement practice.

05/05/2026

May 2026 Movement Pattern of the Month:
“Show Someone Your Bumhole”

(Hip Hinge)

Most people don’t hinge.

They either squat it…
or move through their spine.

This month we’re dialing in a true hip hinge—
because it changes where the work happens.

We teach hip hinging by finding the “X–Y stretch:”

Y = hamstrings lengthen
X = tension across the seat

Add: “spread the floor with your heels”
and it usually clicks.

If you don’t feel both,
you’re probably loading your back instead of your hips or squatting rather than hinging.

This matters more than people think.

Finding this x-y tension can take pressure off your spine,
build strength where you need it,
and help the pelvic floor lengthen and respond
instead of constantly gripping.

When your body trusts a pattern, it lets you do more.

That’s how we build capacity—
not by forcing it,
but by giving your system something it believes is safe.

04/30/2026

I deadlift.

Not because I’m chasing numbers.
Not because it looks impressive on Instagram.

I deadlift because my body needs it.

As a pelvic floor PT and Pilates instructor, I see what happens when we avoid load for too long.
We lose options.
We lose confidence.
We lose capacity.

And as someone who’s hypermobile, navigating perimenopause, with a history of pelvic pain and a nervous system that likes to keep me on my toes (hi POTS)… I don’t get to skip strength.

I need it.

Deadlifts give me:
• Structure where my body has too much freedom
• Feedback I can trust
• A way to build strength without relying on end ranges
• A chance to practice pressure management under load
• Resilience—not just physically, but mentally

Also—this video is my 5th heavy set.
It should look hard.

And if you look closely, you’ll see me start to shift into my right hip. That’s my tell.

So instead of ignoring it or pushing through, I adjusted—
added some single-leg work with the weight held to the outside of the working leg to challenge lateral hip stability and clean up that pattern.

That is the work.

Not perfection.
Not forcing symmetry.
But noticing… and responding.

This isn’t about “pushing through.”

It’s about building a body that can handle more… without flaring, guarding, or shutting down.

Some days that means heavy.
Some days that means light.
Some days that means modifying, regressing, or walking away.

Strength is not the opposite of sensitivity.
It’s what allows a sensitive system to feel safe doing more.

⸻

If you’re dealing with pelvic pain, hypermobility, hormonal shifts, or autonomic stuff—
you’re not fragile.

But you do need the right entry point.

Better begins today.

⸻