Potty Talk. Tiny Tips for Your Pelvic Floor.

Ever get nervous and suddenly feel like you need to pee? And then you start thinking about it…which makes you wonder if you need to go even more. 🙃

Before the CIBC Run for the Cure, I had already used the bathroom. About 30 minutes later, I felt like I needed to go again. I’d been hydrating, but I also recognised that familiar nervous pee feeling.

In this episode of Potty Talk, I’ll be talking about the brain–bladder connection, how nerves can make that urge feel stronger, and what I told myself before the race. Plus, I’ll share three simple tips to help you pause, calm your nerves, and reassess the feeling.

If you’ve ever thought, “Do I actually need to pee, or am I just nervous?” you’ll relate to this one. 💗

Join me every Tuesday for a new Potty Talk Episode.

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You’re in yoga, exercising or having sex when suddenly…your vagina makes a noise. 😳 You freeze, pretend you didn’t hear it and immediately wonder, “Is something wrong with my pelvic floor?”

Let’s talk about queefing—also known as vaginal gas or vaginal wind. In this light and relatable episode, I’ll be talking about what that unexpected noise actually is, why it happens and whether it means your pelvic floor is weak.

Occasional queefing is usually just trapped air escaping from the vagina. But if it happens frequently or alongside leaking, pelvic pressure, pain or other symptoms, it may be worth getting curious and seeking support.

Before you diagnose yourself with a weak pelvic floor and start doing more Kegels, press play. Sometimes your body simply makes a noise—and yes, it can be completely normal.

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You’re in a workout class and the instructor says, “Engage your core!”

Okay…but what does that actually mean? Are you supposed to suck in your stomach? Pull your belly button to your spine? Brace as hard as possible? Hold your breath and hope for the best? 😅

In this episode of Potty Talk, I’m clearing up the confusion between engaging and bracing your core—and explaining why your core doesn’t need to be “on” at 100% all day long.

We’ll talk about:• What core engagement should actually feel like
• The difference between engaging and bracing
• Why sucking in your stomach isn’t the same as creating core support
• How your breathing and pelvic floor work with your core
• Three simple ways to practise core connection during everyday movement

Your core isn’t an on/off switch. It’s more like a dimmer—it should provide the right amount of support for the movement in front of you.

Press play if you’ve ever been told to “engage your core” but had absolutely no idea what you were supposed to do.

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Learn more: fitnessresetinfo.com

You’ve been checking your ab gap, counting fingers and wondering, “Why hasn’t it closed yet?”

But when it comes to diastasis recti, the gap is only one piece of information.

In this episode of Potty Talk, we’re starting with the basics: why the size of your gap doesn’t tell us everything about how well your core is functioning. We’ll talk about the importance of creating tension across the midline to help your body manage pressure through breath and movement.

Your midline may still have a gap but create good tension when you engage your core. Or the area may feel very soft or “smooshy,” with less tension and support. That difference gives us more information than finger width alone.

There is so much more to understand about diastasis recti. In part two, we’ll dive deeper into doming and coning—what they are, why they happen and what they may be telling you about your pressure management.

I’d love to hear your questions and what you want me to cover in part two!

New episodes of Potty Talk: Tiny Tips for Your Pelvic Floor drop every Tuesday!

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Want to work together? Whether you’re looking for virtual support or in-person training, I offer personalized options designed to meet you where you’re at. Explore ways to work with me.

If you’ve been told you have prolapse and immediately thought, “Well… I guess I can’t lift weights anymore,” this episode is for you.Because suddenly every squat feels scary. Picking up something heavy makes you wonder if you’re causing more damage. And you start questioning whether exercise is even worth the risk.

But here’s the thing—you’re still lifting children, laundry baskets and groceries every day.

So what if the answer isn’t to stop lifting? What if it’s learning how to lift in a way that works for your body?

In this episode, I’m sharing the story of a young mom who was told she couldn’t lift anything heavy after being diagnosed with prolapse—and how the right support helped her feel strong and confident again.

I’ll also walk you through three things to consider before removing an exercise:

💗 What are your symptoms telling you?
💗 How are you breathing and managing pressure?
💗 Is the weight appropriate for your body right now?

The more you understand your prolapse and how your body responds to movement, the less scary exercise can feel. With awareness, education and the right support, you can learn how to move with prolapse while building strength, confidence and function for everyday life.

Your body isn’t broken. You may simply need more information and a strategy that works for you.

🎧 You may also enjoy:

Episode 23 Stop Sucking in Your Stomach 
Episode 25 Is Your Pelvic Floor Making It Hard to Poop?

💗 Ready for more personalized support?

I offer one-on-one pelvic floor and core training to help you feel stronger, move confidently and return to the activities you love.

Follow, review and share Potty Talk with the woman who needs to hear this today.

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Website: fitnessresetinfo.com

Did anyone warn you that perimenopause could change your bladder too? 👀

Maybe you're suddenly peeing more often, waking up at night, noticing more urgency, or experiencing leaks that weren't happening before.

In this episode of Potty Talk: Tiny Tips for Your Pelvic Floor, I'm talking about the connection between perimenopause, your hormones, your bladder and your pelvic floor—and why these changes don't automatically mean you just need to do more Kegels.

We'll talk about what might be changing, why looking at your whole body matters, and a simple 3-day bladder check-in you can use to start noticing your own patterns.

Because your symptoms are information. And common doesn't mean you have to live with it. 💗

🎧 Episode Recommendations:
Episode 26 — Why Do You Wake Up to Pee Every Night?
Episode 27 — How Sitting Too Much Affects Your Pelvic Floor

💗 Want to work with me?

Learn more about The Body Reset Method, my pelvic floor membership, or 1:1 pelvic floor fitness training.

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Follow, review and share Potty Talk with a woman who needs to hear this.

Join me next Tuesday for another tiny tip for your pelvic floor.

Ever make it all the way home without thinking about your bladder… and the SECOND you put the key in the door, suddenly you have to pee? 🚽

Or maybe it happens when you walk into the gym, get to work, or simply see a bathroom.

This is often called key-in-the-door urgency, and it’s a perfect example of just how connected your brain and bladder really are.

In this episode of Potty Talk, I’m talking about why certain places and routines can become a trigger for urinary urgency, how “just-in-case” peeing can play a role, and why urgency doesn’t always mean your bladder is actually full.

I’ll give you 3 simple tips to start noticing your bladder habits, challenge those automatic urges, and begin retraining the brain-bladder connection.Because sometimes your bladder doesn’t need another bathroom break — it needs a new habit. 💗

🎧 Episode Recommendation: If you’re a frequent “just-in-case” pee-er, go back and listen to Episode 18 Why “Just in Case Pee’ Can Backfire.

💗 Want more pelvic floor support?

The Body Reset Method is my pelvic floor membership designed to help you better understand your pelvic floor, core, breathing, movement and everyday habits.

Follow Potty Talk so you don’t miss a new episode, and if this made you think, “OMG, I do this!” — send it to a friend who does it too.

If you spend most of your day sitting at a desk, your pelvic floor might be feeling it too.

In this episode of Potty Talk, I’m talking about what happens when we stay seated for hours at a time—from tight hips and shallow breathing to tension through your shoulders, jaw, core and pelvic floor.

And no, you don't need to sit perfectly all day.

I'll show you how simple things like getting up more often, changing positions, stretching at your desk and checking in with your breathing can make a difference. These little habits can help reduce tension, support better pelvic floor function and may even help with symptoms like urgency, pelvic pressure and back or hip discomfort.

Because sometimes supporting your pelvic floor isn't about adding another exercise to your day.

Sometimes you just need to get out of your chair.

🎧 Episode Recommendations

Episode 19: Are You Holding Your Breath Right Now?

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💗 Want to work with me?

Learn more about The Body Reset Method and my pelvic floor training programs at Fitness Reset.

If Potty Talk has helped you understand your body a little better, follow the podcast, leave a review and share this episode with a woman who spends way too much time at her desk.

New episodes every Tuesday.

Do you wake up to pee every night? If so, your bladder might not be the only thing trying to get your attention.

In this episode of Potty Talk, we're talking about nighttime peeing and why it's worth paying attention to. From bladder habits and pelvic floor tension to the hormone changes that happen during perimenopause and menopause, there are several reasons you may find yourself making regular trips to the bathroom overnight.

I'll share three simple tips to help you create more awareness around what's happening, so you can start identifying patterns and making small changes that may improve both your bladder health and your sleep.
🎧 Episode Recommendations

Episode 18: Why “Just in Case Pee’ Can Backfire 
Episode 19: Are You Holding Your Breath Right Now?
Want to work with me?

Join The Body Reset Method, my online pelvic floor fitness membership, where I help women reduce leaks, urgency, pelvic pressure, and reconnect with their core through simple, effective movement.

Follow, review, and share Potty Talk to help more women realize they don't have to just live with pelvic floor symptoms.

Instagram: @fitness.reset
Website: fitnessresetinfo.com

💩 When most women think about pelvic floor problems, they think about leaking, urgency, or prolapse—but constipation can be a pelvic floor issue too.

If you've been drinking more water, eating more fibre, and still struggle to have a bowel movement, your pelvic floor may be holding more tension than you realize.

In this episode, I'm sharing three simple tips to help you stop straining, improve your bathroom habits, and understand how learning to relax your pelvic floor can make a big difference.
🎧 Episode Recommendations

• Episode 19: Are You Holding Your Breath Right Now?
• Episode 21: Peeing Isn't a Race (And Why Speed Peeing Can Do More Harm)
💗 Want to work with me?

Join The Body Reset Method, my online pelvic floor membership designed to help women reduce leaks, urgency, pressure, and build a stronger, more functional core.

📲 Instagram: @fitness.reset
🌐 Website: fitnessresetinfo.com

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