Integrity Physiotherapy & Pelvic Health Westboro

07/06/2025

What’s your third space? Between doing it all…where do “you” go?

You’ve got your “home life”
You’ve got your “work life”
But do you have a space that’s just… yours?

Not for multitasking.
Not for caregiving.
Not for holding it all together.

For me, that space is “my dance class”.
It’s where I stop pushing and start feeling.
Where I reconnect with my body-not to fix it, but to *listen*.

In perimenopause, this kind of space isn’t a luxury.
It’s essential.
Our nervous systems need it.
Our pelvic floors need it.
“We”need it.

I call it my “third space”.
And every woman deserves one.

What’s yours?

06/25/2025

Ladies, perimenopause and menopause don't have to be a struggle! Your lifestyle is your superpower. 💪 From delicious foods that fight hot flashes to exercises that boost your mood and bone health, you have incredible power to shape your journey.

Thinking of getting back into fitness? I can help! We'll start with a personalized approach, ensuring your pelvic floor is supported, and building your strength gradually and safely. Let's make this transition feel amazing!

🔥 My top tips for feeling better:

Eat your "flash-fighting" foods: Think whole soy, berries, cruciferous veggies.

Move your body: Resistance training for bones, yoga for peace.

Prioritize sleep & stress management: Essential for overall well-being.

Worried about your pelvic floor or haven't moved in ages? I specialize in helping women navigate these transitions safely and effectively.

Call/Text: 6132781320 to connect or send me a DM

05/19/2025

03/21/2025

Trust Your Body. Stay Open to Growth. 💙

If you’re facing pelvic health concerns during postpartum or peri/postmenopause, it’s easy to doubt yourself…
🔹 Is this normal?
🔹 Am I overreacting?
🔹 Should I just push through?

Here’s the truth: Your intuition is powerful, but growth happens when you balance self-trust with the right feedback. Not all opinions are created equal—some are feedback that helps you grow, while others are just noise that holds you back.

✅ Feedback (Useful & Growth-Oriented):
# Comes from people who understand your journey (mentors, trusted peers, clients, or experts).
# Is specific and actionable ("You could explain this part more clearly" vs. "This is bad").
# Aims to help you improve, not tear you down.

❌ Noise (Unhelpful & Distracting):
# Comes from people who don’t share your goals or values.
# Is vague, judgmental, or based on personal bias.
# Makes you feel small instead of motivated.

✔️ Trust yourself—you know your body better than anyone.
✔️ Seek feedback—from trusted professionals who listen and offer real solutions.
✔️ Know when to stand firm and when to stay open—because understanding your body is a journey, not a fixed destination.

At Integrity Physiotherapy & Pelvic Health, we prioritize your time and healing with personalized, hour-long sessions where all our attention is on you. There are no distractions, double bookings, or passing you off to assistants—just focused, individualized care.We offer guidance and support, not just noise. Let’s work together to help you feel your best. You don’t have to navigate this alone. 💛✨

03/08/2025

Strong, wise, and full of grace—women shape the world every day. Today, we celebrate the resilience, brilliance, and power of every woman. Happy International Women’s Day! ✨

02/24/2025

Perfect day on the slopes! ❄️⛷️ I may not be perfect, but I show up, and that’s what counts. Consistency over perfection, always! Lean in, see how far you can go!! Who else is getting outside and moving today? Drop your favorite winter activity in the comments! 👇✨

02/17/2025

✨ Menopause & Pelvic Health: What You Need to Know! ✨

Menopause brings many changes, and your pelvic floor is no exception! As estrogen levels decline, you might experience:

🔹 Urinary incontinence (leaks when you laugh or sneeze)

🔹 Pelvic organ prolapse (a feeling of heaviness or pressure)

🔹 Genitourinary syndrome of menopause (GSM) (dryness, discomfort, or irritation)

🔹 Musculoskeletal symptoms like: chronic tendinitis (plantar fascitis, frozen shoulder, hip tendinitis), osteoporosis, and loss of lean muscle mass.

💡 The Good News? You Can Take Control!

🔸 Studies show Pelvic Floor Muscle Training (PFMT) can significantly improve bladder control and pelvic strength.

🔸 Strength training is the gold standard when it comes to muscle building.

🔸 Pilates & Yoga are just as effective as traditional pelvic floor exercises—perfect for a holistic approach!

🔸 Hormone therapy may impact results, so a personalized plan is key!

✨ Your Action Plan:
✅ Specific treatments with a pelvic health specialist for tailored guidance

✅ Try yoga, Pilates or strength tgraining for added pelvic support

✅ Stay informed—knowledge is power!

I can help pave a holistic pelvic health path for you. I am passionate about connecting pelvic health to performance and musculoskeletal health. Let’s break the silence on menopause & pelvic health! Share this with a friend who needs to hear it. 💕

01/29/2025

Let’s prioritize prevention.💙
The Missing Piece in Pelvic Health! 💡✨

Did you know that IVF pregnancies have a higher chance of C-sections? 🤯 But we can change that! Teaching birth prep to everyone with an IVF pregnancy can improve outcomes significantly.

Just like in perimenopause—where muscle mass, bone density, and pelvic health decline—we can prevent these issues with pelvic health rehab and bridging the gap between rehab and fitness. This sets women up for strength and resilience.

Think about ACL injuries—we prehab and rehab for months! 🏋️‍♀️ Pelvic health deserves the same care. With proper prehab and rehab, we can prevent so many complications.

And here’s something wild: chronic stiffness in your lower back and hips? It might actually be a pelvic health issue! 🤯

Let’s rethink rehab. Let’s prioritize prevention. 💙

11/13/2024

Thriving Through Perimenopause with Holistic Support 🌸✨

Perimenopause can be challenging, but you don’t have to go through it alone. My Perimenopause and Menopause Physio Rehab Program focuses on all the key areas to help you feel strong and balanced, step by step. Here's how we work together:

🧃 Nutrition: Hydration, 8–10 servings of veggies, protein, fermented foods, vitamin D, and reducing toxins are essential for balancing hormones and boosting energy.

💤 Sleep: Create device-free evenings, expose yourself to daylight, and have a relaxing bedtime routine to improve quality rest.

🌸 Pelvic Health: If pelvic pain, leaks, or prolapse are holding you back, addressing them is crucial so you can move and exercise regularly.

🏋️‍♀️ Movement: Strength training 3x/week, 30 mins of aerobic exercise, and avoiding overtraining ensures your body stays strong without added fatigue.

💆‍♀️ Emotional Health: Mindfulness practices, breathing routines, and nurturing your relationships are key to maintaining mental wellness.

The Perimenopause and Menopause Physio Rehab Program is designed to address these 5 essential pillars, giving you personalized care to thrive through this phase. Together, we’ll build a routine that’s right for you, helping you feel your best every day. 🌱💪

11/02/2024

Isn’t it funny how things change?

When we were kids, being the quiet, agreeable one was praised. Teachers loved a follower, parents adored a docile kid. But now, as adults, it feels like if you don’t have a strong opinion on everything, you’re out of the loop. It’s almost as if you need to pick a side and have a voice ready, or people might not take you seriously.

Maybe it’s time we remember that there’s value in both listening and speaking up. There’s strength in knowing when to share your thoughts—and when to just be. Balance is the new popularity.