If you've ever felt confused by what you're seeing online when it comes to cycle syncing, cardio exercise, strength training, and when to time your meals around exercise, you're not alone. It's really hard to separate the social media "Wellness Girlies" from what the science is actually telling us about our menstrual cycles, hormones, the "best" cardio exercise, and nutrition needs as females who are active.  

In Episode 83 of the Not Your Mother's Pelvic Floor Podcast, Aliya goes on a little bit of a rant about harmful misinformation online that is causing so much confusion about exercise + training as a female. She points out what the science actually is telling us and shares some places you can go to learn from actual researchers and scientists.  If you consume any content online about wellness, this is a really important episode to listen to.

Accounts to follow to learn what the science is telling us:

@doclyssfitness Alyssa Olenick PhD in Exercise, Metabolism, Female Physiology.

@mackinprof Stuart Phillips, Prof and Researcher at McMaster University - lifting, protein, aging, supplements, exercise.

@drlaurencs1 Lauren Colenso-Semple PhD, Scientist, Expert in female physiology and muscle. 

@drjengunter OBGYN, misinformation-buster.

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If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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 Episode 82 of the Not Your Mother's Pelvic Floor podcast, Aliya chats with Pelvic Health Physical Therapist Nidhi Sharma all about the conversations she had growing up in India, taboos about periods, and the challenges of raising a child today. 

In this episode, you'll hear Nidhi and Aliya chat about:

• Whether Nidhi wants her mother's pelvic floor...or not!
• What happened when Nidhi got her period for the very first time. 
• Taboos surrounding periods, women's bodies, and sex in India where she grew up. 
• How Nidhi grew up hiding her boyfriend in a culture where dating openly wasn't typically accepted.
• Her first experiences hearing others talk about periods so openly when she first moved to the US and why she is so passionate about having open conversations about our bodies both on and offline.
• How shame around women's bodies remains a pervasive part of culture in India and how Nidhi handles this when she returns home.
• Nidhi's experience as a "pandemic mom", having a baby in NYC in the height of Covid, the isolation of postpartum, and the struggles of sleep with a new baby.
• How Nidhi is breaking the cycle by teaching her young son about periods and normalizing "normal" things.

About Nidhi Sharma, PT, DPT, OCS, WCS   
Nidhi Sharma is a Pelvic Health Physical Therapist with over 15 years of experience in helping people recover from injuries and regain function. She is double board certified in orthopedics and pelvic health through the American Physical Therapy Association.  

Her passion is to help women overcome pelvic health challenges in pregnancy, post-partum and beyond. Her goal for her patients is for them to understand their body and take ownership of their health. 

When not treating patients, she'll often be found speaking at local support groups and community events, or teaching in childbirth education classes to raise awareness about pelvic health. She is also involved in teaching physical therapists and fitness professionals in the specialty of pelvic health.

Learn from Nidhi on Instagram @pelvicharmony.pt  and on her website at pelvicharmony.org

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If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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

If you feel like you have a small bladder or are always running to the bathroom more frequently than others, this episode is a must-listen. 

In Episode 81 of the Not Your Mother's Pelvic Floor Podcast, Aliya explains how our brain + bladder communicate and why going to the bathroom "just in case" can cause strong + frequent urges to pee. She shares helpful information about normal bladder habit,  healthy bladder behaviour, and why you need to start trusting your body and listening to the signs she is giving you. 

If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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 Episode 80 of the Not Your Mother's Pelvic Floor podcast, Aliya chats with Pelvic Floor Physiotherapist and Pelvic Health Medical Director of FRINGE Liz Frey all about the conversations she was having at home growing up, and how she got into the work she does in helping women "heal" their pelvic floors both in her treatment room and with innovative red light products by FRINGE.

In this episode, you'll hear Liz and Aliya chat about:

• Whether Liz wants her mother's pelvic floor...or not!
• What conversations about periods, sex, birth control, and bodies were like in Liz's home where she grew up with her mom and 2 sisters.
• How Liz is navigating those very same topics with her teenage daughter and pre-teen sons.
• Her own first birth experiences and how it compared to what her mother experienced (she ate a hamburger, gave a couple of pushes and out came baby Liz).
• What prompted Liz to specialize in pelvic health and ultimately to her work as the Pelvic Health Medical Director of FRINGE.
• Red light therapy - what it is and how it works on the body.
• How to use a red light therapy wand (aka a "lightsaber-dildo") and why it works on pelvic floor muscle concerns like pelvic pain, dryness, incontinence, overactivity, weakness, prolapse, postpartum tissue + wound healing, and more. 

About Liz Frey, FCAMPT, MCISC (MANIP), MSc. PT, MSc, BPHE, BSc, MCPA:
Liz holds a BSc and BPHE from Queen’s University; a MSc in Exercise Physiology from the University of Toronto, a MSc (PT) from McMaster University, and a MCISC (Manip) from University of Western Ontario. Liz is a clinic owner and practicing physiotherapist with a specialty in pelvic health physiotherapy. As an orthopaedic and pelvic health physiotherapist, Liz’s practice focuses on helping women navigate pregnancy, menopause, and everything in between. 

Liz is also the Pelvic Health Medical Director of FRINGE. Check out FRINGE on Instagram @fringeheals and learn more about their red light healing products like face masks and pelvic wands here. Use the code ALIYA10 for a discount! 

Get in touch with Liz by email at [email protected].

If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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

If you have trouble using tampons because it hurts to put one in, or you are wondering how to guide your child in their first tampon experience, this episode is for you.

In Episode 79 of the Not Your Mother's Pelvic Floor Podcast, Aliya explains exactly how to insert a tampon pain-free. She shares step by step tips on positions, angles of insertion (yup, think about the angle!), breathing, and muscle tension - and shares the best-kept secret for pain-free tampon insertion. 

If you want to check out other episodes on periods, or the conversation Aliya mentioned having with her mother (and to hear more about the pad-on-a-belt), have a listen to Episode 3 on Periods, Pads, and Pain and Episodes 2 + 4 for the conversation between Aliya and her mother.

If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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 Episode 78 of the Not Your Mother's Pelvic Floor podcast, Aliya chats with Head Coach at the Academy of Lions and mother of three little ones Freya Ravensbergen all about the conversations she was having at home growing up, and how unprepared she felt for her pregnancy, birth, and postpartum experiences. 

In this episode, you'll hear Freya and Aliya chat about:

• Whether Freya wants her mother's pelvic floor...or not!
• What conversations were like in Freya's home, growing up with two "hippie" parents.
• Freya's experience with pelvic pain and placenta previa in her first pregnancy and how that affected her physical and mental health.
• Her postpartum experience with prolapse and how she was able to confidently move forward to lifting again, and having 2 more children!
• How Freya learned to work with her body instead of against it in birth #2 and birth #3 - after a really challenging birth #1.
• Why Freya believes that sharing all the "bad" and "scary" stuff is helpful, especially in pregnancy.
• How she is navigating the current chapter of her life now that her youngest is 3 years old, her health is currently stable after a thyroid cancer diagnosis, she has learned to rest more, and she feels hopeful + free.

About Freya:
Freya Ravensbergen (she/her) is a Level 3 Certified CrossFit Trainer and Head Coach at The Academy of Lions in Toronto, where she’s been coaching since 2008. Her expertise spans Olympic weightlifting, powerlifting, kettlebell training, mobility, long distance running and pre- and post-natal fitness. Freya offers one-on-one training, leads a women’s Olympic weightlifting class, and runs a Baby & Me program. As a mom of three young children, her journey into pelvic floor health and pre- and post-natal fitness was inspired by her own experiences. She encourages yelling, giggling and battle cries and believes in athleticism for all ages and sizes. Freya is passionate about empowering women to embrace their full strength—nurturing resilience not only in body, but in mind as well. Find Freya on Instagram @Coach_Freya or find her and her Baby + Me Class at The Academy of Lions: https://www.academyoflions.com/freya

If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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

If you’re perimenopausal, then this episode is for you.

In Episode 77 of the Not Your Mother's Pelvic Floor Podcast, Aliya shares her thoughts on the “messy midlife”, perimenopause, and aging. She shares her top priorities for taking care of her mental + physical health during this phase of life, and shares the evidence behind lifestyle changes to consider when struggling with unwanted symptoms - plus, how to protect bone, muscle, heart, brain, and muscle health as we age. 

Aliya mentioned Episode 74 where her guest, Dr. Dolores Fernandez explained more about vulvo-vaginal health and vaginal dryness during perimenopause and how the products she created can help. You can listen to Episode 74 here and check out the IRIS line of vaginal moisturizer + personal lubricant here. **use the code ALIYA10 to save.

Aliya also mentioned how helpful her online pelvic floor exercise program is when it comes to taking care of your pelvic health in perimenopause + menopause. Her PELVIC FLOOR MOBILITY PROGRAM is an online program filled with follow along pelvic floor exercise videos designed by Aliya, a Pelvic Floor Physiotherapist and based on the exact exercises she teaches her patients. To date, this program has helped hundreds of women get a strong and relaxed pelvic floor and fix their pelvic floor problems through a whole-body approach that includes breath work, stretching, mobility, pelvic floor + core strengthening, and stress reduction. Learn more about it HERE! **Use the code NOTYOURMOTHERSPELVICFLOOR for 15% off*

Be sure to check out other episodes on perimenopause + menopause, including Episodes 15, 17, 53, 61, and 66.

If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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 Episode 76 of the Not Your Mother's Pelvic Floor podcast, Aliya chats with Pelvic Floor Physiotherapist and Endo Warrior Jill Mueller all about her personal experience with endometriosis, how she conquered her own endo pain by addressing her brain + nervous system, and how she helps her patients feel better when dealing with their own endometriosis symptoms. 

In this episode, you'll hear Jill and Aliya chat about:

• Whether Jill wants her mother's pelvic floor...or not!
• What endometriosis is, what it can feel like, how it is diagnosed, and how it is treated.
• How Jill figured out she had endometriosis, the treatment she had, and what actually helped her become pain-free.
• Why Jill is a retired perfectionist and why her own to-do lists were activating her nervous system negatively and making her pain worse.
• What pain is, how the brain processes it, and why the context of our pain matters so much.
• A crash course in pain science and the hypersensitive nervous system.

About Jill:
Jill has been a physiotherapist since 2001. Her decision to pivot her career towards pelvic health emerged from her own experience with years of period pain and fertility challenges due to Endometriosis. Diving into pain science and research on the disease, she realized there is a lack of information delivered and implemented for those suffering with "endo". Whether 1:1, in groups, or speaking internationally, her passion is to help people suffering with pelvic health symptoms, and educate other health care practitioners worldwide about this disease. 

Learn from Jill on Instagram @endotogether and learn more about her work at www.endotogether.com.

If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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

If you've ever felt anxious, worried, or stressed - then you need to listen to this episode.

In Episode 75 of the Not Your Mother's Pelvic Floor Podcast, Aliya explains what anxiety does to your pelvic floor and what you can do about it. She teaches you a really valuable tool that you can use to settle your nervous system, relax your pelvic floor muscles, and feel better in your body. 

Be sure to check out Episodes 13 (about stress and your pelvic floor) and 27 (about your breath and your pelvic floor) for more on this topic!

If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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 Episode 74 of the Not Your Mother's Pelvic Floor podcast, Aliya chats with Naturopathic Doctor and Founder of IRIS Dr. Dolores Fernandez all about her relationship with her mom, menopause, vulvas, and so much more.

In this episode, you'll hear Dolores and Aliya chat about:

• Whether Dolores wants her mother's pelvic floor...or not!
• Where Dolores learned about sex - hint: it wasn't at her Catholic school!
• Why vaginal dryness, a common symptom of menopause, might not get better -- and what we can do about it.
• The differences between vaginal estrogen, vulvar moisturizers, and personal lubricant.
• The origin story behind Dolores' "lube business", who she recruited to test her lube, and who her biggest cheerleaders are.

***Visit www.lovemyIRIS.com to explore IRIS products, and use the code ALIYA10 for 10% off—because everyone deserves care that’s as empowering as it is effective.

About Dolores:
Dr. Dolores Fernandez is a naturopathic doctor dedicated to transforming the way we talk about menopause, vulvovaginal health, and overall wellness. As a Menopause Society Certified Practitioner, a Naturopathic Doctor, and the founder of IRIS, Dolores combines clinical expertise with a mission to make vulvovaginal care a natural and stigma-free part of self-care routines.

In her clinical practice, Dolores focuses on supporting individuals with a range of vulvovaginal concerns, including menopause-related changes, vaginal dryness, vulvodynia, recurrent infections, and other intimate health challenges. Her approach integrates evidence-based treatments and compassionate care, empowering patients to take charge of their health.

Dolores is also passionate about education, knowing that informed patients make confident choices about their health. Through IRIS and her practice, she’s helping people take control of their intimate well-being, free from shame or awkwardness.

Beyond her professional life, Dolores is a bookworm, movement enthusiast, and devoted mom to two young daughters. Through her work with IRIS and her clinical focus, Dolores is breaking barriers and fostering a more open, supportive conversation about intimate health. 

Find Dr. Dolores Fernandez on Instagram @drdoloresnd. Follow IRIS on Instagram @lovemy.iris

If you’d like to get in touch, Aliya would love to hear from you! Find her on Instagram at @boxwellnessco or send her an email at [email protected].

Thanks for listening!

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