Integrity Physiotherapy & Pelvic Health Westboro

01/04/2026

Why "Gentle" Exercise Isn't Enough for Peri/Post Menopause (And How to Bridge the Gap)

The Reality Check: During peri- and post-menopause, the drop in estrogen isn't just about hot flashes. It’s a metabolic shift. We begin to lose muscle mass (Sarcopenia) and bone density (Osteopenia/Osteoporosis) at an accelerated rate.

The "Gold Standard" for protecting your future self? Heavy. Strength. Training.

The Barrier: I hear it every day: "I want to lift weights, but..."

-"My back 'goes out' if I pick up a laundry basket."

-"I'm afraid I'll leak if I squat."

-"My pelvic organ prolapse feels 'heavy' when I'm active."

-"My shoulders and neck are so stiff I can't even hold a barbell."

If life, pain, or pelvic health issues have kept you on the sidelines for years, jumping straight into a "Bootcamp" or a heavy lifting program feels impossible and frankly, it can be risky without a foundation.

The Solution: The "Clinical Bridge" You don't go from zero to a 100lb deadlift overnight. You need a bridge 💪

As a Physiotherapist specializing in both Orthopedics and Pelvic Health, my job is to build that bridge with you. We don't just "fix the pain"; we optimize your Pressure Canister, alignment and work on the root cause.

How we get you there:

-Pelvic Health Integration: We ensure your pelvic floor can handle the pressure of a lift so you can stay dry and supported.

-MSK Optimization: We clear the "noise" in your neck, shoulders, and hips so your movement is efficient, not painful.

-Progressive Loading: I teach you the mechanics of lifting in a way that builds bone and muscle without flaring up your old injuries.

The Bottom Line: Strength training is no longer optional in this phase of life-it is essential healthcare. If you’ve been waiting for the "right time" or waiting for the pain to just disappear on its own, this is your sign.

There is a way out, and you don't have to figure it out alone.

Ready to start? DM me to learn how we can get you back to the weights safely.

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. 💙

12/26/2024

12/10/2024