The Not Your Mother's Pelvic Floor Podcast

In this episode, Aliya chats with personal trainer and mom of two, Chloe Alleyne all about:

• what the "talk" was like growing up in a religious household
• how becoming a mother deepened Chloe's respect for her own parents
• why she is teaching her daughter the proper, anatomical terms for her body
• the differences between Chloe's 2 postpartum experiences (one vaginal birth, one c-section)
• how having a "village" to help raise kids is a blessing for everyone

Aliya mentioned a previous episode where her guest was a sex therapist. That was Episode 20 - you can catch that episode here.

About Chloe:
Chloe Alleyne is a certified personal trainer, a pre + post-natal fitness specialist and a mom of 2. She is the sweaty face behind the Instagram account @thesweatmovement where she shares wellness + fitness tips for busy moms and women. 

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses

In this episode, Aliya talks all about pelvic organ prolapse. She goes over:

• what a pelvic organ prolapse is
• what causes pelvic organ prolapse
• what does it feel like if you have a pelvic organ prolapse
• what treatment for pelvic organ prolapse should include

Plus, she shares part of her own experience with pelvic organ prolapse and what her symptoms are right now. You’ll definitely want to listen to this one - not only to learn more about this common pelvic floor concern, but to feel hopeful if pelvic organ prolapse is something you are dealing with.

If you've been diagnosed with pelvic organ prolapse or think you might have one, Aliya has created an online program that will help you with that irritating bulge or pressure sensation. Her Pelvic Floor Mobility Program is a self-paced exercise program that can help you overcome symptoms of prolapse. Follow along with videos to help you strengthen your pelvic floor muscles, release + stretch your pelvic floor muscles, strengthen your deep core, improve your breathing strategies, and decrease the way you hold stress in your body. Use the code NOTYOURMOTHERSPELVICFLOOR at checkout to save 15%!

*What you learn in this episode isn't a substitute for medical advice. Please see your healthcare provider for individualized medical advice. This podcast is for educational and informational purposes only*

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses

In this episode, Aliya chats with sex-positive pelvic health physical therapist, sexuality educator and counselor Dr. Uchenna "UC" Ossai all about:

• how her Nigerian mother taught her about sex from a young age
• the role that religion can play in sexual education
• why talking about sex in a thoughtful way can be so complicated
• the impact that race has on sexuality
• how to speak to children about sex from a young age (spoiler alert: it's easier than you think!)
• + SO MUCH MORE

Aliya mentioned the episodes where her mother was a guest on this podcast; have a listen to Episode 2 and Episode 4 where Aliya + her mom talk about it all.

Find UC's pleasure mapping exercise here!

UC mentioned Sex Positive Families as a great resource for parents as they navigate conversations about sex with their children. Check out the website at https://sexpositivefamilies.com/ to learn about all the resources, books, podcasts and more or follow their Instagram account @sexpositive_families  

About Dr. Uchenna "UC" Ossai:
Dr. Uchenna “UC” Ossai is a sex-positive pelvic health physical therapist, sexuality educator and counselor. Dr. UC is currently serving in the role as assistant professor at University of Utah in Salt Lake City in the Department of Physical Therapy. She is also currently on faculty for the University of Michigan School of Social Work’s Sexual Health Certification Program. Dr. UC previously served as assistant professor at the University of Texas Dell Medical School as well as pelvic health program manager and clinical education rotation director at UT Health Austin for five years. When it comes to sexual intelligence and great sex education, UC embraces always being unapologetically real, happily crunk, and deliciously kind.

Find UC on Instagram @youseelogic or on her website https://youseelogic.com/

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses

In this episode, Aliya shares her 2024 goal to walk intentionally every day. She goes over the evidence-based ways that walking can positively impact our cardiovascular, bone, mental, digestive health and more - plus, the data on how much we need to walk in order to decrease our all-cause mortality (ie: dying from any cause) by 15%!!

This episode is a must-listen for every woman - Aliya shares how walking can help counteract some of the negative effects we experience in our 30s, 40s, 50s and beyond as estrogen levels drop.

For more information on perimenopause, check out Episode 17.
For more information on bowel health + your pelvic floor, check out Episode 9.

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses

In this episode, Aliya sits down with trauma-informed psychotherapist Lisa Azzopardi for a chat all about how she was raised to trust her body, how trauma can show up in our bodies, and the things we can do to help understand the signs our bodies are giving us. 

We touch upon:

• the messaging Lisa was given about her body from her father + older brothers
• what EMDR (Eye Movement Desensitization and Reprocessing) Therapy is and how it is used as an intervention for anxiety, depression, and trauma
• the challenges of parenting while healing from trauma
• how understanding our bodies and emotions better is an important part of our health + relational story
• why listening to and trusting our bodies is essential 

****This episode covers sensitive material including trauma, sexual assault, birth trauma and more. As you listen to this episode, notice how your body responds to the content and conversation. If at any point it feels too much, feel free to put the episode away, and tend to your body in ways that feel soothing or nurturing. Take some breaths, call a friend, go for a walk, or simply rest. We encourage you to bring what you notice into therapy, or to spaces where you feel most supported.

ABOUT LISA:
Lisa Azzopardi, CYC, MSW, RSW (she/they) is a Registered Social Worker and Psychotherapist. Lisa has over 15 years of experience practicing in mental health. She offers EMDR, Cognitive Behaviour Therapy, Dialectical Behaviour Therapy, Narrative Therapy and Parts Work. Lisa has presented nationally on clinically innovative work in the areas of adolescent and family mental health. 

You can find Lisa on Instagram at @catalyst_therapy + @moon.and.gem or on her website www.catalysttherapy.ca / www.moonandgem.com

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses

In this episode, Aliya talks about the HUGE TABOO that is perimenopause. She answers the following questions to give you a good understanding of what happens in our bodies as we approach menopause:

• What is perimenopause? How is it different from menopause?
• When will I go through perimenopause?
• How do I know if I'm going through perimenopause?
• What are common symptoms of perimenopause?
• What is causing these symptoms?
• Why is estrogen such an important hormone in our body? What happens when estrogen starts to decline as I approach menopause?
• What can I do about our perimenopausal symptoms?

As always, this episode is not a replacement for personalized medical advice from your health care provider. It is highly encouraged that you continue to learn and bring up your concerns with your doctor.

Resources / links mentioned:
V-Magic by Medicine Mama or Femme Sense Balm for vulvar/vaginal dryness.
North American Menopause Society website is a great resource for up-to-date information and treatment guidelines for menopause.
The Menopause Manifesto by Dr. Jen Gunter

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses

In this episode, Aliya sits down for a candid chat with Renee Reina - Podcaster, Writer, Content Creator, Doctor of Psychology, Busy Body, Mom, and Self-Proclaimed Over-Sharer. 

Renee shares all about:

• her "pregnancy scare" at 16 and how her own mom handled it with grace + compassion
• how she hadn't heard of perimenopause until last year
• what she is doing to manage fluctuations in her hormones that are messing with her sleep, mood and more
• her desire to be more active + build muscle at this point in her life

Interesting resources we mentioned:
I mentioned the North American Menopause Society website as a great resource for up-to-date information and treatment guidelines for menopause.

Renee mentioned Miranda Popen from The Period Lab and The Huberman Lab podcast episode on sleep. 

About Renee:
Renee is an academic turned podcasting content-creator! She loves writing, talking, and sharing the honest truths about motherhood, relationships post-baby, toxic mom culture, and how to navigate it all without losing yourself. She won’t tell you how to parent but, she will tell you how to put yourself first, set boundaries, and live life to the fullest as a mom.

You can listen to her podcast The Mom Room podcast, join her on Instagram @thereneereina + @themomroompodcast or on Tik Tok @thereneereina.

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses

In this episode, I go over changes that occur in the pelvic floor + core during pregnancy and postpartum. Have a listen and learn:

• What the pelvic floor + core go through during pregnancy
• Common pelvic floor problems that show up during pregnancy
• What happens to the pelvic floor + core during birth, both vaginal + cesarean
• What to expect from your pelvic floor + core postpartum
• What to consider when returning to activity or exercise postpartum, including high-impact activities like running

I mentioned some courses + programs that I created to help you prepare for birth + postpartum:

• On-demand mini-courses Prep For Birth and Prep For Postpartum. On sale for 25% off during the month of December using the code DECEMBER at check out. 
• Pelvic Floor Mobility Program: filled with exercises including stretches, mobility work, strengthening of the pelvic floor and core to support you during your pregnancy and postpartum recovery. On sale for 25% off during the month of December using the code DECEMBER at check out. 
• Click the links above to learn more about the courses/program or head to learn.boxwellness.co

*What you learn in this episode isn't a substitute for medical advice. Please see your healthcare provider for individualized medical advice. This podcast is for educational and informational purposes only*

Studies used to support the information I shared in this episode:

• PMID: 33938963
• PMID: 36237644
• PMID: 19735376

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses

In this episode, Aliya has a candid conversation with Kate McKenna, award-winning television producer + mother of 2. They talk about:

• if it's even possible to be "prepared" for motherhood
• why women don't share the tough parts of motherhood and what happens when they do
• the challenges of wanting to excel at work and at home
• how intention is key when it comes to filling your own cup as a mother
• the powerful impact that "mom friends" can have as we navigate motherhood

Kate mentioned the book Unfinished Business by Anne-Marie Slaughter. 

About Kate McKenna:
Kate McKenna is an award winning television producer at CTV’s The Social. She’s also been an on-air contributor, regularly appearing on The Social, Your Morning and the CFL on TSN. She spends most of her time looking after her two boys, ages 1 and 4, but when she finds time for herself she loves to fill it with workouts, documentaries and dessert.

Find Kate on Instagram @kmckenna77

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses

In this episode, we dive into the concept of stress and its profound influence on the pelvic floor. Stress, an inevitable aspect of life, triggers various bodily reactions, some of which can significantly affect our pelvic health.

I cover:

• what IS stress
• what happens in our body when we are faced with a stressful situation
• the impact of stress on our pelvic health
• how we can check in on our body to see where we are holding stress
• 3 tips to manage stress and decrease pelvic floor symptoms

Plus, I share one EASY evidence-based way to decrease stress in your body - you just need five minutes per day.

*To learn more about good bladder + bowel habits, check out Episode 7 and Episode 9!

About Aliya:
Aliya Dhalla PT, B.Sc, MPT is a Pelvic Floor Physiotherapist in Toronto, Canada and the Founder of Box Wellness Co. You can learn pelvic floor exercises and tips from her on Instagram @boxwellnessco - this is where she likes to share some behind-the-scenes of her life, her clinic, and what she's eating these days.
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Check out boxwellness.co to learn more about Aliya + how she can help you through her online courses, programs, and more!

For FREE resources to help you along your pelvic health journey, check out https://boxwellness.co/free-pelvic-floor-resources

Follow along @boxwellnessco + @notyourmotherspelvicfloor for more fun.

More info on: The Pelvic Floor Mobility Program

More info on: Online Pregnancy Courses