Well Balanced Physical Therapy

08/04/2025

Quick easy on-the-go snacks I grab when running out the door! 🏃🏼‍♀️‍➡️

Whether it is for getting in some extra protein, extra fiber and/or extra calories (fueling workouts and/or 2nd and 3rd trimester), here are some ideas that you can grab on your way out the door or maybe even keep in the gym bag! Have any other ideas that are your go-tos? Drop them in the comments 👇🏼

+ pistachios
+ grass-fed beef stick*
+ dried edamame*
+ freeze dried fruit
+ apple
+ clementine
+ kiwi
+ protein cereal*

Other favorites not pictured include
+ turkey stick
+ greek yogurt cup or drink
+ homemade bite-sized muffins (pumpkin, zucchini, PB + banana)
+ cheese stick or wheel

*I like to try to follow the 10% rule if my goal is high protein, which means the grams of protein is at least 10% of the calories. The snacks above with an * all meet this rule.

Happy snacking! 😋

07/28/2025

I was mind blown seeing the layers of the core during anatomy lab 🤯

There are 4 muscles that wrap around our "canister".
✨ALL of them are equally important -- it's not just the "deep core" that matters.✨

From deepest to most superficial, they are:

🔹 Transversus Abdominis
~ Often referred to as the body's natural corset, the transversus abdominis is the deepest layer of abdominal muscles. It wraps around your torso and provides stability for your spine and pelvis. Activating this muscle supports overall body mechanics, reduces the risk of back pain and injuries, and helps maintain a flat abdominal wall.

🔹 Internal and External Obliques
~ These two muscles are located on the sides of your abdomen. The internal obliques lie just above the transversus abdominis, while the external obliques are positioned on top of the internal obliques. Together, they facilitate trunk rotation, side bending, and compression of the abdominal cavity. Strengthening the obliques is crucial for balanced core function, rib cage positioning, and efficient breathing patterns.

🔹 Re**us Abdominis
~ Commonly known as the "six-pack" muscles, the re**us abdominis runs vertically along the front of the abdomen. It’s responsible for flexing the spine, stabilizing the pelvis, and contributing to overall core strength.

Each layer of the abdominal muscles plays a unique role in maintaining core stability and function. A balanced, well-coordinated and strong core supports proper posture, improves movement efficiency, and helps prevent injuries. Neglecting any of these muscle layers can lead to imbalances and decreased performance.

Incorporating exercises that target all layers of the abdominals into your routine can lead to significant improvements in core stability, posture, and overall physical health!

07/24/2025

VO₂ max: what it is, why it matters + how to improve it 🫁
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VO₂ max = your body’s ability to use oxygen during exercise. It’s one of the strongest predictors of long-term health — more than cholesterol or blood pressure.
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The higher your VO₂ max, the better your:
✔️ Heart and lung health
✔️ Energy, endurance + resilience
✔️ Live long and live well

After age 30, VO₂ max naturally declines. But the right type of movement — especially Zone 2 cardio + strength — can slow, stop, or even reverse that drop.
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You don’t need to train like an elite athlete, but you do need to move smart!

07/22/2025

Here are a four of my favorite reads to help you feel informed, empowered, and supported from preconception, through pregnancy and into postpartum! >>>

07/18/2025

🎉 We just hit 55 Google reviews—all 100% organic (no incentives, just honest feedback)!
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Thank you to every client who’s taken the time to share your experience. Your words help others find care that’s personalized, thoughtful, and effective.
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Feeling grateful, proud, and motivated to keep showing up and doing this work. 💛
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07/16/2025

Group Walk THIS SATURDAY! ☀️🌿👟

The whole family is welcome! We’ll walk 2 miles, starting at The Falls. We will walk 1 mile down the train and then turn around and walk back. This casual event is a perfect opportunity to get some movement and hydration in while connecting with others.

📅 July 19th
⏰ 10:30 AM-11:30 AM
📍 The Falls (meet at the bridge near the overlook cafe)

Plan to arrive at 10:30 AM for conversation and LMNT samples. We will all gather together and plan to start walking at 10:40 AM to ensure we leave as one group.

📲 This is a FREE event, however we ask that you RSVP so we know how many to expect. Link in bio (or honestly just reply back to this email). We can’t wait to see you there!

07/15/2025

NEXT THURSDAY, July 24th! 👶🏻🧘🏼‍♀️💗

Join us for our monthly mommy + me postpartum workout for mom’s with little ones who are not crawling or walking yet. The workout is designed and led by a doctor of physical therapy! We will spend 45 minutes connecting and moving. You can expect:

• Supportive, gentle core and pelvic floor connection
• Low-impact strength + mobility work
• Recovery-focused movement tailored to the postpartum body
• Modifications to meet you wherever you are at on your postpartum journey
• Free samples (tubby todd, LMNT, personal lubricant and more!)

Truthfully, come as you are! You could sit or lie on your mat and listen, breathe, learn and connect with other moms if that’s what you need. All you need is you, your baby and something to lay them on. If you’d prefer your own yoga mat, feel free to bring one. We will supply all other equipment!

Come move with us! Investment is $35. See you next Thursday at 10:30 am 💗

07/14/2025

If you’re a parent or guardian of a 0-6 year old, check this out!

Hello! We’re looking for parents and guardians willing to share their thoughts about child development in a short, anonymous, online survey. Survey respondents must be 18 years old, read English fluently, and a parent or guardian of a 0–6-year-old child.

Your input will help us better understand how culture, community, and personal beliefs influence child development. It takes just 7-10 minutes, and your voice truly matters!

Feel free to share this social media post with anyone you know who meets this criteria!

Find the survey using this link or the QR code in the attached image: https://southdakota.sjc1.qualtrics.com/jfe/form/SV_9ThgM5VTFNMtsq2

This survey closes October 1, 2025.

Thanks for helping us with our study!

07/14/2025

Here are a few items that should be on your third trimester to-do list as you head into the home stretch:

🤰🏼 Practice labor positions like hands and knees, side-lying, or squatting with support. Getting familiar with different options now can help your body feel more prepared and confident when the time comes. You should feel confident your hip mobility and ability to relax the pelvic floor

🤰🏼 Perineal massage has been shown to decrease the risk of grades 3–4 tearing during vaginal birth. It’s typically started around 36 weeks, 3–5x per week, but it’s never too late to begin. And remember—there are many factors in birth we can’t control. Use the tools you have to help optimize your experience, but go easy on yourself if things don’t go perfectly.

🤰🏼 Pack your hospital or birth center bag with the essentials that will help you feel more comfortable, calm, and cared for. Think cozy clothes, snacks, chapstick, phone charger with a long cord, portable fan, and anything that helps make your space feel more like you.

🤰🏼 Freezer meals come in so handy! If you love spending time in the kitchen like I do, start planning some nourishing meals you can easily reheat postpartum. Check out our Pinterest for inspo (link in bio)!

🤰🏼 Most important: rest, ask for help, and treat yourself kindly. It really does take a village

Are you a planner like me? Save this post for later to check off your own third trimester to-do list ✔️

07/10/2025

✨5 Reasons to Refer to (or Book with) a Pelvic Floor PT✨

Pelvic floor physical therapy isn't just for postpartum recovery — it's for anyone dealing with:

+Exercise guidance
+ Pregnancy discomfort or birth prep
+ Postpartum recovery (leaking, heaviness, pain)
+ Bladder or bowel issues (urgency, leakage, constipation)
+ Pain with in*******se, pelvic pain, or tailbone pain
+ Education + prevention — because understanding your body matters

No referral needed to see us — just reach out directly! If you're a provider, coach, or trainer and your client mentions any of the above, pelvic floor PT can be a game-changer.

Let’s help people feel strong, supported, and well balanced from the inside out 🌿

07/08/2025

Are you a provider who treats women during pregnancy or postpartum and wondering when to refer to a pelvic floor PT? Here are 5 reasons your patient may benefit from collaborative care with us! ✋🏼

07/03/2025

The benefits of diaphragmatic breathing are HUGE—here’s why you should make it part of your daily routine!

1️⃣ Musculoskeletal Support
Your diaphragm is your main breathing muscle and works closely with your deep core and pelvic floor to regulate intra-abdominal pressure. When it’s not functioning well, issues like diastasis recti, urinary incontinence, pelvic floor dysfunction, and low back pain can show up. It’s even fascially connected to your psoas through the deep front line!

2️⃣ Nervous System Regulation
Breathing with your diaphragm activates the vagus nerve and parasympathetic nervous system—your "rest and digest" mode. It supports relaxation, better sleep, and a calmer mind.

3️⃣ Digestive Boost
With each breath, your diaphragm gently massages your internal organs, which can help improve digestion and keep things moving. (Yes, breathing can help you stay regular!)

4️⃣ Cardiovascular Health
Efficient oxygen exchange = better circulation. Diaphragmatic breathing has been shown to reduce high blood pressure and improve heart rate variability (HRV), which is a sign of a well-regulated nervous system.

5️⃣ Lymphatic Flow
The diaphragm acts like a pump, helping your lymphatic system circulate fluid and reduce swelling. It’s one of your body’s unsung detox heroes.

6️⃣ Emotional Wellbeing
A 2017 study found diaphragmatic breathing lowers cortisol levels (your stress hormone). It can also reduce anxiety and promote an overall sense of calm.

✨ A simple practice, with full-body benefits. Start today—your body will thank you.