Join us for an empowering conversation with Dr. Alyssa Vankeulen, a pelvic floor physical therapist specializing in pregnancy and postpartum rehab, orthopedics, and oncology pelvic rehab.

Dr. Vankeulen shares her passion for helping women overcome challenges like leaking, prolapse, and pelvic pain, offering practical insights and holistic approaches to healing.

In this episode, we dive into the importance of pelvic floor health, how it impacts daily life and fitness, and what every woman needs to know about postpartum recovery and beyond. Whether you're navigating pregnancy, rebuilding after childbirth, or simply looking to understand more about this essential part of your health, this episode will leave you feeling informed, confident, and inspired.

Highlights:

This is a must-listen for women (and men!) at all stages of life who are ready to reclaim their confidence and strength.

Interested in working Dr. VanKeulen either in person or online? Contact her here:

https://www.pelvicwellnessco.com

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We’re diving into the must-haves for a well-stocked pantry that supports your health and fitness goals. From versatile proteins to energy-packed carbs and healthy fats, we’ll break down the staples you need to whip up quick, balanced meals. Whether you’re just starting your nutrition journey or looking to level up your meal prep game, this episode is packed with practical tips to make functional eating effortless. Tune in and get your pantry prepped for success!

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Do you have go-to items you keep in your pantry that you didn't hear up mention? Let us know!

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In part two of our series on menopause and body composition, we shift from understanding the changes to actionable strategies. This episode features expert recommendations from Brandi Bradley (@betterwithcoachb) and Dr. Bill Campbell (@billcampbellphd), alongside our own practical advice.

We cover:

Whether you're pre-menopause, navigating it now, or post-menopause, this episode offers a wealth of insights to help you thrive and feel your best.

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In this first installment of a two-part series, we take a deep dive into the fascinating shifts that occur in a woman’s body before, during, and after menopause. We review an eye-opening study that breaks down how hormones, body composition, and metabolism change throughout this journey—and what that means for your health and fitness goals.

Whether you’re navigating this transition yourself or supporting someone who is, this episode is packed with insights to help you better understand the process and take action. Don’t miss this essential discussion on one of the most pivotal phases in a woman’s life.

Tune in now to gain valuable knowledge and practical tips for managing your health during this transformative time!

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What’s the difference between training for strength and training for muscle size? In this episode, we’re breaking down the two primary approaches to resistance training—strength training and hypertrophy training—and helping you decide which one aligns with your goals.

We’ll explore the science and principles behind each method, from rep ranges and rest periods to the intensity and volume that drive results. Learn how strength training focuses on building power and functional strength, while hypertrophy training hones in on muscle growth and aesthetics. Plus, we’ll share practical examples, real-life client stories, and tips for integrating both styles into your fitness routine.

Whether you’re lifting for performance or physique, this episode will give you the clarity and confidence to train with purpose and get the results you’re after. Don’t miss it!

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Are you ready to take your fitness journey to the next level? In this episode, we’re diving into the concept of progressive overload—what it is, why it’s essential, and how to apply it to your workouts for steady, sustainable gains. Whether you’re just starting out or looking to refine your approach, progressive overload is the key to building strength, muscle, and confidence over time.

We’ll break down how to implement this training principle, explore the RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) scales to measure effort, and discuss research-backed strategies that especially benefit women. Plus, we’ll cover the importance of deloading, recovery, and how progressive overload helps prevent injury—so you can train smarter, not harder. Tune in for real-life examples, practical tips, and the science behind your best results yet!

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Flu season is upon us, and in this episode, we're diving into how to prepare and protect yourself! We explore homeopathic remedies, share some classic old wives' tale solutions, and break down the over-the-counter medications that can be handy to keep in your cabinet.

We referenced a previous episode we did on how to prep for the flu season here.

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This week's episode is all about setting up your diet for the holidays! We know how easy it can be to get derailed during these festive months, only to find yourself making New Year’s resolutions out of frustration. But it doesn’t have to be that way! In this short and sweet episode, we’re sharing practical tips you can start using today to stay on track, enjoy the season, and set yourself up for success. Tune in now and start the New Year feeling strong!

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In this episode of our diet series, we focus on how to tailor your calories and macros for managing autoimmunity. Whether you're looking to reduce inflammation, support your immune system, or manage symptoms, we’ll guide you through the dietary adjustments that matter most. We also discuss how your exercise routine should complement your nutrition for better results, helping you strike the right balance between recovery and movement. Tune in to learn how to optimize your health and fitness while navigating the challenges of autoimmunity!

LISTEN TO OUR AUTO IMMUNITY EPISODES- 

Episode 1

Episode 2

Episode 3

Episode 4

Episode 5

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In this episode, we tackle the unique challenges and opportunities women face during peri and post menopause. From goal setting to creating realistic expectations, we cover everything you need to know about adjusting your fitness and nutrition strategies during this time of life. We’ll explore what changes to expect, how to tailor your diet for optimal health, and the key areas you should focus on to feel strong and confident as your body transitions. This episode is all about empowering women with the knowledge they need to thrive!

Hormone Episode

Protein Episode

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