Core Moves Pelvic Floor PT and Pilates

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.

⸻

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.

⸻

Hashtags:

04/22/2026

Pilates is more fun when we allow space to celebrate movement.

Over-cueing can be absolutely detrimental to a person’s movement practice, confidence, and motivation.

Remember: there are no bad movements.

Movement should be fun.

Allow yourself to play.

Give yourself the gift of judgment-free movement.

04/21/2026

We have fun 🤣

04/16/2026

You might think that being a pelvic floor PT + Pilates instructor would make me immune to injury…
Nope.

Bodies don’t care what you do for a living.

Lately I’ve been dealing with numbness + tingling in my upper back and struggling with shoulder and scapular control (shout out to my bendy body buddies 👋).

So instead of forcing my usual lifting routine, I pulled things back and used Pilates to rebuild:
→ finding shoulder centration
→ improving scapular control
→ layering in serratus + rotator cuff
→ progressing into more dynamic, functional patterns

Nothing fancy. No complex choreography.
Just going back to the basics and actually feeling what my body is doing.

Test. Retest. Adjust. Repeat.

Some things worked. Some didn’t (and you’ll see me pivot in real time).
That’s the process.

My thoracic stiffness + neural symptoms also told me this wasn’t just a “shoulder issue,” so I’ve been layering in sensory work (visual + vestibular), which has been huge.

And the win:
✨ no numbness or tingling after this session

Right in the sweet spot.