Alter Your Life

Srsly, do you know the answer? As a Pilates instructor for almost 20 years and a dancer for over 35, I know a thing or two about alignment. Knowing where your vagina is pointing is a one stop shop for all of your musculoskeletal alignment needs. It also happens to be the holy grail of your energetic and emotional alignment.

If your pelvis is aligned with gravity, your spine and body will fall into place. When your vagina is aligned with gravity, your whole life aligns with the universe.

We are kicking off season TWO with a four part deep dive all about YOUR pelvic floor: Why you have one, what you can expect at each stage of womanhood, how it works, and what this untapped physical and energetic powerhouse between your legs has to offer.

In this episode.

• A simple way to check on your alignment and figure out where YOUR vagina is pointing
• My favorite breathing exercise to activate these muscles and get to know your true core
• An exploration of the P-Hole, V-Hole, B-Hole, TP Line, and PR team of your undercarriage

I created Pilates For Your Privates, online courses marrying pelvic health and the Pilates method because we deserve to know what's going on in and with our bodies and how to leverage our power for our own benefit. I created these courses before my son was born (and tore me in two) and it is because of this work I made a full, uncomplicated recovery from my fourth degree tear. My OBGYN, physical therapist, and Urogynecologist confirmed this fact.

Where you are looking to start learning about your body and build a strong foundation, you're pregnant, or postpartum Pilates For Your Privates and I have your back, your front, and your undercarriage.

If you're picking up what I'm laying down…

Follow, subscribe, rate, review, and SHARE this episode!

If you prefer watching episodes, you can now do that on YouTube!

And don't forget to check out my SubStack where we talk about all the things we're not supposed to talk about.

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage.

We are kicking off season TWO with a four part deep dive all about YOUR pelvic floor: Why you have one, what you can expect at each stage of womanhood, how it works, and what this untapped physical and energetic powerhouse between your legs has to offer.

This episode is part two and explores the different ways we can relate to, utilize, and care for our undercarriage from adolescence to matrescence all the way through menopause.

In this episode.

• How hormone shifts and fluctuates affect muscle function in the pelvic floor
• Why I consider puberty the first adolescence, matrescence the second, and menopause the third we will experience in our lives
• Important things to consider in each stage of life
• Why we need to start talking about it all now

I created Pilates For Your Privates, online courses marrying pelvic health and the Pilates method because we deserve to know what's going on in and with our bodies and how to leverage our power for our own benefit. I created these courses before my son was born (and tore me in two) and it is because of this work I made a full, uncomplicated recovery from my fourth degree tear. My OBGYN, physical therapist, and Urogynecologist confirmed this fact.

Where you are looking to start learning about your body and build a strong foundation, you're pregnant, or postpartum Pilates For Your Privates and I have your back, your front, and your undercarriage.

If you're picking up what I'm laying down…

Follow, subscribe, rate, review, and SHARE this episode!

If you prefer watching episodes, you can now do that on YouTube!

And don't forget to check out my SubStack where we talk about all the things we're not supposed to talk about.

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage.

We are kicking off season TWO with a four part deep dive all about YOUR pelvic floor: Why you have one, what you can expect at each stage of womanhood, how it works, and what this untapped physical and energetic powerhouse between your legs has to offer.

Spoiler alert: She can teach you a LOT about yourself, your habits, and what you need to live the life you're meant to live.

I created Pilates For Your Privates, online courses marrying pelvic health and the Pilates method because we deserve to know what's going on in and with our bodies and how to leverage our power for our own benefit. I created these courses before my son was born (and tore me in two) and it is because of this work I made a full, uncomplicated recovery from my fourth degree tear. My OBGYN, physical therapist, and Urogynecologist confirmed this fact.

Where you are looking to start learning about your body and build a strong foundation, you're pregnant, or postpartum Pilates For Your Privates and I have your back, your front, and your undercarriage.

If you're picking up what I'm laying down…

Follow, subscribe, rate, review, and SHARE this episode!

If you prefer watching episodes, you can now do that on YouTube!

And don't forget to check out my SubStack where we talk about all the things we're not supposed to talk about.

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage.

Big, huge, HUGE! (cue Julia Roberts walking out of that store on Rodeo Drive with SO MANY BAGS!)

I'm not going to spoil the surprise here, you'll have to listen to the episode for that, but I will share some of the other things discussed in the episode…

• Highlights from conversations through season one of Alter Your Life
• Reflections on how these interviews evolved leading us to the focus of season 2
• A BIG ANNOUNCEMENT and what that means for season 2
• Why it's time to let go of shame and start learning about the physical and energetic powerhouse between your legs…your pelvic floor.

Yes, it launched last week, but you can still sign up for the 5-day Pelvic Floor Challenge and start your path to stronger muscles, better sex, and confident sneezes! Click here and make your pelvic floor dreams come true!

If you're picking up what I'm laying down…

Follow, subscribe, rate, review, and SHARE this episode!

And if you prefer watching episodes, you can now do that on YouTube!

And don't forget to check out my SubStack where we talk about all the things we're not supposed to talk about.

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage.

Have you signed up for the FREE 5-Day pelvic floor challenge yet? AH! Before reading further, sign up here! You're only 5 days away from stronger muscles, better sex, & confident sneezes!

As women, we are conditioned to exist for others. To please, to serve, to submit, and I call BS! No more! It's time to reclaim what's already ours! OUR BODY! We deserve to feel safe, at home, and knowledgeable in our bodies. So that's what we're going to do! Click here to join the challenge!!!

We talk about all of this today on the show with the incredible, magical, fiercely fierce Meagan Fitzgerald.

Remember to follow, subscribe, rate, review, and SHARE this episode!

If you prefer watching episodes, you can now do that on YouTube!

And don't forget to check out my SubStack where we talk about all the things we're not supposed to talk about.

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage.

In this episode…

• Letting go of the internalized belief that when people look at us they should see something pleasing
• Flattering actually means small, so taking up space is unflattering
• How we can decide when to turn down the volume of our self criticism without turning to toxic positivity
• A very important question for all of us, who are you pleasing?

Meagan is a Pilates and barre instructor determined to change how we approach movement, fitness, and ourselves. Using her expertise as a fitness instructor, her insight as a life coach, and fresh sense of humor she will guide you to step into your fullest self. She is the mother of three energetic girls (one of whom refuses to sleep) and lives happily and caffeinated in Massachusetts. Learn more about Meagan, her coaching, her online membership, workshops, and podcast (of which I was honored to be a guest on) at www.meadanfitgerald.com and follow on IG @megfitz.gerald.

Ever wonder what a penis would look like wearing a pink donut? Me too. Wonder no more because the OhNut is here! And no, it's not just for decoration! It's function is even hotter. The OhNut is a wearable silicone sleeve that works like a bumper to control and limit depth of penetration. It's made up of stacking rings so you can decide what works best for you.

If you're picking up what I'm laying down…

Follow, subscribe, rate, review, and SHARE this episode!

If you prefer watching episodes, you can now do that on YouTube!

And don't forget to check out my SubStack where we talk about all the things we're not supposed to talk about.

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage

I've been recommending OhNut to clients for years and everyone has been happy with the results. Because the OhNut allows you to relax, knowing that you are safe, and start to explore the possibility of pleasure between the sheets. Whether with a partner or flying solo. Emily has gracious shared a discount code ALISSA7 with us which you can use at www.ohnut.co for $7 off!

When I reached out to Emily to be on the show, I was not prepared to meet someone so cool! She's fun, she's light, she's bright, and she is changing the freaking world. She is educating and empowering women to reclaim their bodies, advocate for themselves, and find pleasure. Basically…I'm obsessed with her.

Also I cry twice in this episode.

In this episode…

• Options to heal painful sex and how the OhNut works to fascilitate that
• Finding a sense of safety and control in your body again
• Getting lost in the cracks of the medical system & creating a holistic approach to care in a divided system
• Take an active role in your solution to painful sex and include your partner

Emily is a spritely entrepreneur who has always been passionate about creating catalysts that spark human connection. While developing Ohnut she co-founded the Lady Bits League, the Pain Perception Project, and Pelvic Gym to connect people and professionals from all over the pelvic health world, through education and story. Emily has redefined her life as a proud entrepreneur, maker, community leader, and patient advocate. Learn more at www.Ohnut.co and follow on IG @ohnutco

Sometimes the solution is as easy as breathing. But that doesn't mean one deep breath will change your life. It means you can change your life by starting with one breath.

If you're picking up what I'm laying down…

Follow, subscribe, rate, review, and SHARE this episode!

If you prefer watching episodes, you can now do that on YouTube!

And don't forget to check out my SubStack where we talk about all the things we're not supposed to talk about.

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage.

In this episode…

• We ALL have breathing dysfunction and the #1 thing we can do to change that
• Integrating more efficient breathing patterns changes our steady state and baseline which makes us healthier all around
• The importance of moving out of exercising skills to integrating them in order to live efficiently and optimally
• The #1 thing you can do BEFORE becoming pregnant to support your health
• What our diaphragm and Sebastain in The Little Mermaid have in common
• Why breathing into a paper bag (or mask) helps rebalance O2 and CO2 to regulate your nervous system and avoid a panic attack
• How you can use your breath to navigate and support anxiety and depression

Other resources mentioned in the episode…

Sexs, Cults and Puppeteering with Kayla Prestel Found of Feel Good Pilates NYC

Creating A Hospitable Environment For Pleaasure with Sex Coach Danielle Savory

Patricia's book The Wise Woman's Guide To Your Healthiest Pregnancy & Birth: FRom Preconception to Postpartum.

Patricia Ladis, PT, CBBA, has been practicing holistic physical therapy & performing injury prevention screenings since 1999. She is a behavioral breathing analyst and can help everyone optimize their breathing whether they are pregnant, in chronic pain or having performance issues. She is the author of The Wise Woman's Guide to Your Healthiest Pregnancy and Birth- an empowering book that gives you lifestyle medicine, exercises and breathing techniques for a smooth preconception-pregnancy and postpartum motherhood experience. She is the founder of WiseBody Physical Therapy and the co-founder of First 1000 Days of Wellness.

She 's worked with professional dancers of ABT, Rockettes, and Broadway Shows and tennis professionals competing in the US Open since 2002, Wimbledon, Olympics. She appeared on NBC & CBS programs and published in Forbes, Vogue, ThriveGlobal, etc.

Patricia aims to get to the root cause of someone's pain or performance issue to eliminate it for good. Patricia is a mother of 3 and has experienced all three births- vaginal birth without any medications, cesarean section, and a VBAC (vaginal birth after cesarean). Patricia specializes in treating the whole woman during her perinatal years to optimize her pregnancy and postpartum experience- including preventing and closing diastasis using real-time ultrasound. Patricia uses her extensive experience to connect with her patients on deeper levels. She helps bring out their innate wisdom for returning to doing what they love with ultimate success. Learn more at www.patricialadis.com and follow on IG @patricialadis

Meeting, talking to, and collaborating with Corina Crysler is a practice in knowing and trusting that there is so much going on beyond what our eyes can see. I first connected with Corina in Blair Bandenhop's course Your Wellness Brand and knew immediately we were going to be friends. She's fun, light, deep, and wise. She's a real yin yang kind of person. Which you know I love!

Thankfully, the feeling was mutual and we've been friends now for two years! And we've never met in person because she lives in Canada! Life is wild, friend. Absolutely Wild.

And not only did we become fast friends, our friendship keeps growing and I am so excited to share that we are officially collaborating! More details to come for sure, which will be sent to my email list soon so make sure to subscribe so you don't miss out on our two day, no bs, no holds barred gathering of women reclaiming our divine wisdom.

Because you know that I know that you know, that we know we are powerful. We know things. And we've been taught and conditioned to disconnect from our instincts, our guts, our innate knowing in favor of patriarchal systems that benefit and support other people. Not us. Not women.

And as much as I love a flower crown, I'm not an idiot. Now isn't the time for flower crowns and light breezes. The world is changing, women are protesting for our lives, it is time for us to take action. Which can feel HUGE. Which is why Corina, myself, Blair Badenhop and world renowned author Kathleen McGowan are coming together for a two day gathering to remind you where you came from, why you're here, and wtf went wrong throughout history to rob us of our divine wisdom.

Sound woo? That's because there's woo. AND take a breath, unclench your butt, because I'm also going to ground you in your physical body via the pelvic floor and the brain vagina connection. We are going to ease into the woo in a way that won't leave you clenching your butt, but instead gliding into the fire of holy rage in order to advocate for yourself, all women, and make shit happen.

Because that's what we do. We make things happen. And that's what Corina does too.

Corina Crysler is a Transformational Astrologer and Feminine Cosmology Mentor who specializes in helping women heal and fully embody who they are by using the wisdom of the cosmos and the sacredness of the cosmic womb. Through group classes, Moon ceremonies, and as a contributing writer to Well+Good, she uses astrology and ancient feminine practices to activate clarity of purpose, self-understanding, and personal power in her clients and community.

Prior to this, Corina was a leading expert in Nutricosmetics and natural health product formulation. She led a supplement company with global distribution and worked with some of the largest companies in the world. Learn more at www.corinacrysler.com and follow on instagram @corinacrysler

If you're picking up what I'm laying down…

Follow, subscribe, rate, review, and SHARE this episode!

If you prefer watching episodes, you can now do that on YouTube!

And don't forget to check out my SubStack where we talk about all the things we're not supposed to talk about.

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage.

Something Hiwa and I have in common is that we are multi multi multi hyphenates. So it's no surprise that this episode had a WIDE range of storytelling, wisdom, and insight.

In this episode…

• Leaving behind perfectionism and a legal career for a life of creative flexibility
• Healing disordered eating and finding pride in empowered food choices
• Calling out her own BS in order to live the life she is meant to live
• #1 tip for great BJs, relationships, and career moves.

Hiwa is a lawyer, vegan recipe creator & food stylist, and host of the Blush podcast. She is passionate about health & wellness from a holistic approach, and uses her podcast to talk about all things dating & relationships, including the most important relationship of all, the relationship we have with ourselves. Visit her at www.theblushpod.com and on IG @hiwaaaaaaaa & @blushpod

If you're picking up what I'm laying down…

ALTER YOUR (in)BOX by clicking here and I'll meet you there Monday morning :)

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage.

Despite what Billy Madison said, peeing your pants isn't cool. And it certainly doesn't make you Miles Davis. Now, unclench your butt because we are going there!

In this episode we cover…

• What incontinence is and what you can do it about it! You have more options than you think when it comes to treatment and quality of life!
• What pelvic organ prolapse (aka POP) is and how to get the care you need.
• You may not need to drink as much water as you think! And other lifestyle and dietary modifications you can explore to support your pelvic health.
• This renowned Urogynecologists #1 tip on how to care, advocate, and embody your body! Hint: this is where I come in ;)

Dr. Allison R. Polland, is board certified in both urology and urogynecology. She is director of the Maimonides Pelvic Floor Center. Dr. Polland completed her undergraduate degree in biomedical engineering at Yale University before going on to medical school at Columbia University. She completed her general surgery internship and urology residency at Mount Sinai Hospital, before going on to fellowship at Georgetown University.

Dr. Polland is one of the few urologists in the country with cross-specialty training in a gynecology-based Female Pelvic Medicine and Reconstructive Surgery fellowship. She performs reconstructive urologic surgery for both women and men, and treats all urologic and urogynecologic issues, including pelvic organ prolapse, urinary and fecal incontinence, pelvic floor disorders, urethral strictures, fistulas, hematuria and recurrent UTIs. Dr. Polland has extensive training in minimally-invasive surgical techniques, including vaginal, laparoscopic, and robotic-assisted surgery.

Dr. Polland has a strong research background with a special interest in women's sexual health. She has received grants from the Sexual Medicine Society of North America and the International Society for the Study of Women's Sexual Health. She has given lectures in this area of expertise at the Johns Hopkins Hospital and the Mount Sinai Hospital. She has also been recognized for her research on a national level with multiple presentations at national scientific meetings. Learn more about Allison here.

If you're picking up what I'm laying down…

ALTER YOUR (in)BOX by clicking here and I'll meet you there Monday morning :)

Learn more at www.alissaalter.com

Follow along on IG @alissaalter

As always I've got your back, I've got your front, and I've got your undercarriage.