Center for Pelvic Health and Wellness

08/11/2026

A HEALTHY APPROACH TO EATING…
When you start to think of food as nutrition, what your body really needs to stay healthy, look good, be lean, protect your heart ❤️…
YOU REALLY ARE WHAT YOU EAT 😮

I was an exercise anorexic in high school and college- I would maybe eat 900 cal a day and then exercise for four hours… anorexia is more about control… and what we put in our bodies is absolutely under our control… So I learned moderation, discipline, consistency, and to have a little fun!
Lifting weights since I was 15 and making exercise a part of my life, but having rest days and having balance was the key to a sustainable healthy body 🙌🏻
🥗PROTEIN CENTRIC - 30-40g per meal
🥙COLORS- 25 grams fiber from food
🤰STOP when 80% FULL
⏳VARY your FASTS- aim for 12 hours most overnights- add a 24 Hour fast sometimes
🍟AVOID FAST FOOD/PROCESSED ANYTHING
🍪it’s OK to have a TREAT

IT’S NOT ABOUT PERFECTION… IT’S ABOUT PRIORITIES… and although sometimes it seems like we are not in control of our bodies, we always have control over what we eat and how we move and how we talk to ourselves in the mirror😊
Just like anything else in life, you have to visualize what you want, make a plan, and follow through.
I’m here to partner with you if you let me🙏🏻
💪

07/28/2026

⏳ What Happens When You Fast?

Your body changes in fascinating ways as a fast progresses:

✨ 12 Hours• Insulin levels begin to fall.• Your body starts shifting from burning glucose to burning stored fat.• Metabolic flexibility begins to improve.

🔥 24 Hours• Glycogen (stored carbohydrate) becomes depleted.• Fat burning and ketone production increase.• Growth hormone secretion rises to help preserve lean muscle.• Autophagy (your cells’ natural recycling process) is thought to begin increasing, although the timing varies between individuals.

🧬 36 Hours• Ketone production increases further, providing an efficient fuel for the brain.• Autophagy is believed to be more active in many tissues.• Insulin sensitivity may improve.• Inflammation and oxidative stress may decrease in some people.

💙 Potential Longevity Benefits✔ Improved metabolic health✔ Better insulin sensitivity✔ Increased cellular repair✔ Reduced oxidative stress✔ Enhanced metabolic flexibility✔ Support for healthy aging

Remember: Fasting isn’t right for everyone. If you have diabetes, are pregnant, have a history of an eating disorder, or take medications that affect blood sugar, speak with your healthcare provider before starting a fasting program.

Autophagy InsulinResistance HormoneHealth Wellness DoctorTrish

07/28/2026

LADY PERFECT PARTS 🥠

ever heard of the Designer va**na??
Yeah, I can do that😮

What you need to know is our lady parts are perfectly imperfect!
To quote Betty White- “ why do they always say have some balls… What they need to say is have a va**na because that can take a pounding and keep on going or something like that!!
That’s right🙌🏻
Let me just say that I have 20 years experience of va**nal reconstructive surgery -all for reasons that are legitimate, but it doesn’t mean that if someone is uncomfortable with their external lady parts that I won’t help them feel more confident in their bodies… Because let’s be real!!!
So much is placed on the commodity of aesthetics, appearance, the visual!!!
All which fade with time…
So yeah… I can give you a Designer va**na and l***a.::: but I can also give you a roadmap to longevity and wellness and strength and formidability 💪🏻💪🏻💪🏻

07/25/2026

SHES GOT LEGS🦵

I think the last time I like my legs was when I was 12! They were awesome for my age because I always had muscle..: there was even a time in my life when I didn’t wear jeans because I thought my legs looked fat or big😣
And I’ve always been active and I’ve always worked out, but I’ve never put a lot of energy into consistently diligently working on the muscles in my legs until last October.
my partner said your arms are so cold if you put the same amount of energy into your leg, they’ll probably get the same way and so he was right

Hot yoga in my late 40s really changed my perspective about my body and allowed me to look at myself with very little clothes on and love the parts that were imperfect, but know that I could change the strength of my body and how I looked if I just focused🙌🏻

So it doesn’t happen overnight is the point🕕
just like anything else, you have to visualize it, map out a plan, and then make it happen🙏🏻

Today was the first day I wore shorts in the gym and although I was self-conscious about my skin or a little bit of cellulite, I could see the muscles working and it gave me confidence to keep going and grateful for these strong legs🦵

we all have those plates for our bodies or a personalities that perhaps we wish we were different… But knowing that we do have over those things is half the battle❤️

07/10/2026

VACATION BAND WORKOUT 🏋️

don’t forget that your exercise band is a portable gym wherever you go anytime any place anywhere in the world you can activate your muscles, continue exercise, routine, and build strength 💪🏻

This is just a quick review and sample a very basic options 🧨

07/09/2026

Dr Wallace is quoted in marie claire

“After two kids, I’ve been peeing my pants for the past five years.”

07/04/2026

57 today! Born in the 4th of July 1969 🧨

i’m so grateful for my family and my friends and the life that I’ve lived and things to look forward to🙌🏻
I’m grateful for my body for being strong and carrying three beautiful children into this world and allowing me to navigate scoliosis and back pain🙏🏻
I’m grateful for presence and mindfulness and letting the small stuff go well, still being focused and goal oriented – always trying to improve myself and set an example for women and what we are capable of🧨

Yes, every year is a year of getting older, but it’s also a blessing and a gift🎁
We have such a short time on this earth together, to inspire, to educate, to love, to leave a legacy with those people whose lives we’ve touched ⏳

MAKE EVERY MOMENT COUNT⚡️🔥