The Not Your Mother's Pelvic Floor Podcast

In this episode, Aliya chats with entrepreneur + trainer Marlie Cohen all about:

• the conversations Marlie + her sisters had growing up about discharge, periods and everything in between 
• Marlie's first experience with a tampon
• her postpartum experience + why it took her by surprise
• the pros + cons of sharing her life on the internet
• why screwing the bounce back led her to her current business

Today's Guest:

Marlie Cohen is a mom of 2, a certified pre/postnatal trainer and content creator based in Toronto. She helps moms reach their fitness and wellness goals with her online platform, Bounce Forward and shares her day-to-day realness and routines on social media, under the alias Kale and Krunches. Marlie has created a lifestyle brand gaining the like, know and trust of tens of thousands of women across the globe and has partnered with top brands including Google, Nike, Vitamix and more.

Find Marlie on Instagram @kale_and_krunches and @bounceforwardco

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 explains why getting better sleep is something we should all prioritize. She talks about how we should be able to sleep through the night without being woken up by our bladder and shares tips + strategies to help you work towards a night of uninterrupted sleep.

She covers:

• Pre-sleep practices
• The importance of hydration throughout the day
• Explains bladder signaling and night wakings
• And makes the connection between daytime bladder habits and bowel movements on nocturia.

Aliya also introduces "The Pelvic Health Club" - a resource hub for tracking habits, recipes, exercises, and challenges related to bladder, bowel, and sexual health. Learn more at https://boxwellness.co/the-pelvic-health-club and join the club today for just $9/month!

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 social worker + sleep consultant Amanda Jewson all about:

• the conversations Amanda grew up having about sex and how she's approaching those same conversations with her children
• how she intentionally chooses honesty + vulnerability in conversations with her kids
• the importance of sleep in the postpartum period
• what the TikTok algorithm was telling us in 2020/2021
• how dangerous it can be when parental expectations don't meet reality

Books we promised to share:

• It's not the stork! by Robie H Harris
• Strange Situation by Bethany Saltman
• Letters To Judy by Judy Blume

Today's Guest:

Meet Amanda, a registered social worker with unique expertise as a certified sleep consultant. A dedicated mother to two delightful daughters, Amanda has a fervent passion for aiding families in developing wholesome sleep routines. She boasts over a decade of experience in the realm of education and, in 2017, channelled her dedication to sleep wellness into founding Baby's Best Sleep. Since then, Amanda has touched the lives of countless families across the globe.

A firm believer in the idea that quality sleep is a fundamental need, not a luxury, Amanda aims to debunk the notion that sleep is merely optional. Her methodology is anchored in evidence-based research, crafting personalized programs tailored to each client's needs, cementing her reputation as a trusted sleep authority.

In 2022, Amanda expanded her vision by launching Rest My Best, introducing Cognitive Behavioural Therapy for Insomnia treatments. This initiative, helmed by certified professionals, empowers adults to unlock their fullest potential through rejuvenating sleep. Amanda's philosophy is straightforward: Every individual deserves sound sleep, and she's unwavering in her commitment to making this a reality for all.

A charismatic voice in the world of sleep, Amanda also brings humour and insights as the creator and host of "The Slumber Party Podcast." With her amiable personality and profound knowledge, an invitation to Amanda's slumber party is one you wouldn't want to miss.

Find Amanda here:
babysbestseep.com and restmybest.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 explains why you can't ignore your bowel movements in your pursuit of great pelvic health.

She defines constipation, describes what the ideal bowel movement looks like, the effect that constipation has on your pelvic floor muscles and how being constipated makes your pelvic floor problems worse.

She ends this episode by sharing her 10 tips for great poops:

1.  don’t ignore the urge
2. stick to a routine
3. catch the gastrocolic wave
4. use your breath instead of holding your breath
5. get your feet up on a stool
6. drink enough water
7. eat enough fibre
8. chew your food well
9. move your body daily
10. decrease stress

Aliya's PELVIC HEALTH CLUB opens this week and is designed to help you make simple lifestyle changes that yield lasting results when it comes to improving your overall health AND your pelvic health. It’s a monthly membership where you get access to pelvic floor exercises + stretches, fibre-filled recipes, stress management tools, and fun monthly challenges every month for just $9 CAD (or around $6 US). Plus, there’s a monthly live call with Aliya where she'll cover a pelvic health topic in detail, go over Q+A, and guide a group movement session. You can learn more about it and join at boxwellness.co/the-pelvic-health-club. 

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 Zoe Shelley, Personal Trainer + mum of 2 small boys to talk about ALL THE THINGS.  We chat about:

• how Zoe's mom set us up because we both like talking about vaginas on the internet
• where Zoe thought babies came from until she was 10 years old
• her experiences having 1 vaginal birth and 1 c-section
• not loving the newborn phase
• toxic gratitude in motherhood
• navigating the relationship with your own mom as you become a mom for the first time
• the importance of sharing the good, the bad, and the ugly sides of pregnancy + motherhood

Find Zoe on Instagram @_zoe_shelley_ + learn more about her work as an online personal trainer + coach at https://www.zoeshelley-onlinecoaching.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 top 10 tips for better bladder control. If you struggle with leaks, strong + uncontrollable urges or are always running to the bathroom - this episode is for you.

Learn how your bladder, brain, and pelvic floor work together and what you can start doing right away to improve your bladder control.

If you're looking for more, Aliya's Pelvic Floor Mobility Program has helped hundreds of women overcome leaks, urgency, pelvic pain, posture, back pain and so much more. Check it out HERE. 

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 Reena Parekh for an honest conversation all about what life was like growing up in a South Asian household, how she is raising her children to name their body parts without shame, what conversations were had (or weren't had) about periods, sex, mental health and so much more.

Reena is your "brown mom friend"; she's currently a working mom of 2 who in a past life, was a pillar in the pre + postpartum fitness space.  She is open about her struggles with her mental health postpartum, body dysmorphia, navigating life as a woman of colour, and so much more.

Warning: This episode touches upon content that might feel like too much for some, like postpartum mental health, suicidal ideation, and more. If it feels like too much at any point, feel free to disengage and tend to your body in a way that feels soothing, nurturing + supportive.

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 navigates another taboo topic: SEX. Consider this to be the sex talk your mom never gave you. She explores: 

• what sex is
• facts about the clitoris
• stats on masturbation
• an overview of sexual dysfunction
• her top 5 tips for better sex

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

Aliya's mother is back for part 2 of their conversation and this time, they talk about:

• raising teenagers in Canada and the real reason Aliya was sent to an all-girls school
• the challenges that come with adjusting to a new culture
• where her mom learned about sex (it might surprise you!)
• her mom's nickname for her private parts!

If you haven't listened to Part 1 of this conversation yet, you really should! It's Episode 2 and you can listen here. 

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 explores the quintessential taboo topic: PERIODS.  She shares what her first period was like, explains what's considered to be a "normal" period experience, dives into the history of menstrual products, and unpacks why some of us get "period poops". She also goes on a few tangents about medical misogyny.

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