October Blog Post

Fall is finally here, and if you’re like me, you’re already savoring the crisp air, cozy sweaters, and, of course, everything pumpkin spice! 🍁☕ But as the season of indulgence begins, it’s the perfect time to focus on what’s really nice—your health, especially your pelvic floor. 💪✨

**Pilates and Pelvic Floor: Why They’re a Match Made in Autumn Heaven 🍂**

One of my favorite things about Pilates is how it brings focus and balance to your body, and the fall season is ideal for harnessing that balance. 🍁 Pilates emphasizes two essential principles: **concentration** and **breath**. When you combine these with pelvic floor exercises, you strengthen your core and build the kind of inner support your body craves—just in time for those busy holiday months! 🎄

Sarah Duvall, my mentor and creator of PCES (Pelvic Floor Core Exercise Specialist), always talks about the importance of **connecting breath with movement** to relieve pelvic floor tension. 🌬️ By focusing on your breath and making small, mindful movements, you can begin to feel stronger and more in control of your pelvic health. Click here for more info from her on this subject. Rehabbing your pelvic floor doesn’t have to take all day! ⏳💡

**Sneak More Movement Into Your Day—It’s Easier Than You Think! 🚶‍♀️**

You’re busy, I get it! 🏃‍♀️ But adding movement doesn’t have to be time-consuming. Here are a few simple ways to sneak some extra fitness into your day, even as you’re sipping that pumpkin spice latte! ☕🍂

1. **Park farther away** 🚗: Every step counts! Whether you’re grocery shopping 🛒 or picking up the kids 🚌, parking a little farther away helps increase your daily movement.

2. **Take the stairs** 🏢: Skip the elevator and opt for stairs to engage your legs, glutes, and core. 🦵🍑

3. **Mini desk workouts** 💻: If you’re sitting at a desk all day, try standing up and doing a few stretches for your body, including your pelvic floor. Small actions add up! 🤸‍♀️

**4 Simple Moves for Your Pelvic Floor—Before You Even Leave Bed 🛌!**

Before you start your day, take a few minutes to do these four gentle exercises for your pelvic floor. Not only will they help you feel more connected to your body, but they’ll also leave you feeling energized and ready to take on the day. 🌞💪

1. **Happy Baby Pose (in bed)** 👶🛏️

Lie on your back, bend your knees, and bring them toward your chest, holding the outsides of your feet with your hands. This pose helps release tension in the pelvic floor and stretches your hips, making it a great way to start the day.

_Tip: Focus on deep, diaphragmatic breathing while holding this position._ 🌬️

2. **Cat-Cow with Rockback (on all fours)** 🐱🐮

Come onto your hands and knees. As you inhale, arch your back into cow pose. As you exhale, round your spine into cat pose, and then rock your hips back toward your heels. This movement mobilizes your spine and pelvis, essential for pelvic floor relaxation.

_Tip: Take it slow and match your breath to each movement._ 🧘‍♀️

3. **Child’s Pose with Deep Breathing** 🙏

From the rockback, bring your hips down toward your heels and stretch your arms out in front of you into child’s pose. Focus on deep belly breathing here to let your pelvic floor fully relax.

_Tip: Feel the expansion in your ribcage as you breathe in, and feel your pelvic floor expand as you inhale._ 🌬️💫

4. **Goddess Pose (Deep Squat or Malasana) Before You Go #2 🚽**

Before heading to the bathroom, take a moment to get into **malasana**, or a deep squat. This pose naturally relaxes the pelvic floor, making it easier for your body to do what it needs to do. 💧 Squatting is one of the best positions to relax your pelvic floor before a bowel movement.

_Tip: Make a habit of scheduling your #2—it sounds funny, but creating time for it is essential for good bowel health!_ ⏰🌿

**Fall Into Your Best Health—Join My Programs! 🎃💪**

This October, I’m offering a **Pumpkin Spice & Pilates special**, which includes a **free 15-minute Power Plate session** when you sign up for my Pilates reformer classes. 🎉 Plus, I’m still accepting personal training clients—whether you’re looking to build core strength 💪, improve your posture, or get back into your favorite activities, I’m here to help you every step of the way! 🧘‍♀️

And if you’re someone who likes the flexibility of working out from home 🏡, my **DIY 3-Month Plan** might be the perfect fit! For just $575, you’ll get weekly 1:1 Zoom sessions 💻 to guide you through a tailored program that fits into your schedule, so you can stay on track even during this busy season. 🍂

**Let’s Stay Connected! 🍁✨**

What’s your favorite fall tradition? 🍂 I’d love to hear! Send me a message or tag me on Instagram @myvaginacoach, and let’s enjoy this beautiful season together—pumpkin spice lattes in one hand, strong pelvic floors all around! 🎃🍂💪

Wishing you a wonderful fall filled with balance, strength, and a little bit of everything nice. 🌟

May your coffee ☕ and your pelvic floor be strong today,

-Paula