The RAMS Method for Whole-Body Wellness

Let me just start by saying I HATE the word wellness. We’ve used it to the point that it basically means nothing… like, if a company that makes spandex pants can call itself a wellness brand, I feel like we’re not talking about the same thing. What is Wellness? So, let’s start by talking about […]

Kegel Exercises for a Weak Pelvic Floor

Weak, loose, “totally asleep…or maybe dead.” These are all things I’ve heard women call their pelvic floor. The good news is, kegel-style exercises can help! (I know, who even know that there was more than one kind of kegel exercise anyway? Hint: Anyone who’s been to pelvic floor PT, for sure!) Yes, most of us […]

Is Your Pelvic Floor Too Lose or Too Tight?

knotted rope metaphor for kegel

Check it out: This is the little-known portion of the Goldilocks story where Goldilocks and the Three Bears learn about kegels pelvic health! Most women I work with assume that they should constantly be strengthening their pelvic floor by kegeling all. the. time. In fact, like any muscle in your body, you don’t want your […]

“Kegeling” vs Kegel 2.0: What’s the Difference?

For most women, if you’ve been told anything about the health of your pelvic floor, you’ve probably been told to kegel, or “squeeze like you’re stopping the flow of urine.” How to Do a Kegel 2.0 This universal prescription of kegeling is problematic for a couple reasons, which is exactly why I teach what I […]

Kegel Alternatives for a Tight Pelvic Floor

Just like any muscle in your body, your pelvic floor can be too loose OR too tight. While many women worry about being too lose (hypotonic) and kegel like crazy, as much as 40% of postpartum women are actually too tight (hypertonic). These pelvic floor stretches are great for when you are hypertonic and need […]

What the Heck Is a Kegel and Should You Do Them?

female pelvic muscles

What is a kegel? Simply put, a kegel is an engagement of the pelvic floor muscles. It has been found through substantial research to be effective at curing or improving urinary incontinence. There is also ongoing research into kegeling as a treatment for pelvic organ prolapse.  Kegel 2.0 vs. “Kegeling” Before we go further, I […]

The Fascinating History of the Kegel

Arnold Kegel headshot

Ah, the kegel. Easily, the most widely known women’s health exercise in the world. (Not a bad reputation, considering that they’re entirely invisible to the casual observer.) Maybe I’m the only uber-nerd who deeply needed to know where the kegel came from. Or, maybe you’re oddly interested, too? I dove into the depths of the […]

Food, Dieting, and Your Pelvic Floor

christmas cookies

Let’s just say it: This is not the season to be on a “diet.” Whether you’ve decided that you’re just going to cheat for the next two days (or two weeks) before you restart your diet, or if you’re trying to white knuckle your way through eating healthy all holiday season, you might need to […]

Your body needs you to REST!

elevating legs for restorative yoga

Can we all just chill out for a sec? Today’s topic is one that is super-important to me, and in my opinion way under-valued in the fitness and wellness world. Sure, we’ve all heard about “self care” but usually that image of self-care looks like drinking a glass of wine in the tub – not […]

Kegeling isn’t working! What am I doing wrong?

My clients have 99 problems, and I would say about 87 of them have to do with kegeling. Questions around “I can’t get my pelvic floor to engage at all,” or “I’m doing my kegels daily but I still have urinary leaking,” are some of the most common questions I get. First, let’s start with, […]