The Not Your Mother's Pelvic Floor Podcast

In Episode 42 of the Not Your Mother's Pelvic Floor podcast, Aliya chats with Pregnancy & Postpartum Athleticism Coach and mom of 2, Steph Park.  

In this episode, you'll hear Steph and Aliya discuss:

• What it was like growing up in a Korean-Canadian household.
• Where she learned about her period (hint: Judy Blume!)
• How it was to grow up in a family that valued "abstinence before marriage" and where Steph learned about sex.
• Steph's experiences with two c-sections (1 unplanned, 1 planned) including her early recovery in the hospital, her 6-week OB check up, and traditional Korean postpartum practices.
• The things that surprised Steph after her c-section - like postpartum bleeding, farting, and swelling!
• How Steph + her sister's birth experiences have helped her mother heal from feeling that she "failed" when she had her own c-section years ago.
• Her thoughts on raising her children with more openness than she was raised. 

About Steph Park:
Steph Park is a mom of two, a Pregnancy & Postpartum Athleticism Coach, certified Personal Training Specialist and owner of Steph Park Fitness. With over 8 years of experience in this industry, her mission is to empower and educate women on how to safely and effectively train during pregnancy and postpartum in order to feel strong and powerful during a transformative chapter in their life. Find Steph on Instagram @steppyp or on her website stephparkfitness.com.

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.
_____

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 41 of the Not Your Mother's Pelvic Floor Podcast, Aliya explains how to tell if your pelvic floor muscles are "tight" or overactive, and what the symptoms of a tight pelvic floor might look like - like urinary urgency or incontinence, constipation, back or pelvic pain, painful sex and more. 

She also shares 3 easy tips to help you work on reducing tension in your pelvic floor. 

**Today's episode is sponsored by THE PELVIC FLOOR MOBILITY PROGRAM.  This 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 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 PODCAST for 10% off**

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.
_____

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 40 of the Not Your Mother's Pelvic Floor podcast, Aliya chats with Pelvic Floor Physical Therapist, Dr. Courtney Johnson.  

In this episode, you'll hear Courtney and Aliya discuss:

• Her experience getting her period and who she leaned on for support.
• How the "sex talk" went when she was a teenager.
• How her early experiences steered her towards a career in health + wellness.
• Why there is no such thing as TMI (too much information) in the world of pelvic health.
• Why she is so passionate about empowering female athletes of all ages.

About Dr. Courtney Johnson:
Dr. Courtney Johnson is a Doctor of Physical Therapy, pre/postnatal fitness specialist, and strength and conditioning specialist. She was born and raised in Iowa and now calls sunny Arizona home. Dr Courtney has a love for all things health and wellness. She spends a lot of her time staying active, strength training, creating exercise programs and educating others on nutrition and exercise She owns "The Female Athlete" (@thefemaleathletedoc), and runs a virtual pelvic health and wellness coaching business to help women worldwide return to their favourite activities symptom-free.

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.
_____

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 39 of the Not Your Mother's Pelvic Floor Podcast, Aliya shares three very important things to consider before returning to running after having a baby or after a break:

1. the pelvic floor + core
2. the muscles, tendons, and joints of the body
3. the big picture (sleep, stress, nutrition + more)

Stay tuned for a future episode where Aliya will go over more specifics about the types of exercises to work on as you return to running - whether you're returning to running postpartum or after a break.

Today's episode is sponsored by THE PELVIC FLOOR MOBILITY PROGRAM.  This 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 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!

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.
_____

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 38 of the Not Your Mother's Pelvic Floor podcast, Aliya chats with psychologist, consultant, leadership coach + international speaker Roxanne Francis MSW, RSW.  

In this episode, you'll hear Roxanne and Aliya discuss:

• What it was like growing up in Jamaica, going to an all-girls school, and growing up in a home where you "didn't talk about those things".
• The impact of being called "string bean" as a young girl.
• What it was like to grow up in a culture where the messaging given to girls was to not get pregnant with no other guidance or education around sex or protection.
• How these types of experiences have shaped her approach to having hard conversations with her kids - and why.
• The magical cultural wisdom that our parents have within them.

Aliya mentioned that her mom came on as a guest on this podcast. Have a listen to Episode 2 and Episode 4!

About Roxanne:
Roxanne Francis is an award-winning psychotherapist, registered social worker, consultant, leadership coach and international speaker, who has been helping people access tools to change their lives for over 15 years. She is the Founder and CEO of Francis Psychotherapy & Consulting Services, where she is the Principal Therapist in her group practice, coaches and supervises other social workers, and provides consultation to various organizations addressing topics such as mental health in the workplace, diversity equity & inclusion, racial trauma at work, burnout, and women’s issues. She is also the founder of The Therapist’s Lounge™ - a Canadian
conference which helps private practice social workers and psychotherapists meet their need for community, wellness and business support so they can better meet the needs of their clients and have thriving practices. Roxanne is an adjunct professor at the School of Social Work at the University of Toronto, and in 2020 she was recognized as one of Canada’s 100 Black Women to Watch. She is a sought-after podcast guest who
shares her mental health expertise in print/online publications like Essence Magazine and Today’s Parent Magazine, as well as multiple local and national media outlets including CTV CBC News and Breakfast Television. You can follow Roxanne on social media and on her website at www.francispsychotherapy.com.

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.
_____

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 37 of the Not Your Mother's Pelvic Floor Podcast, Aliya unpacks why you keep leaking when you jump, run, or lift and what to do to address this. 

Listen and learn about:

• What is stress urinary incontinence (SUI) and what is the financial, personal, and physical impact of SUI.
• What causes us to leak during higher impact activities.
• The evidence-based way to treat SUI
• Handy tools to help you keep active with SUI
• The very real risks of doing "nothing" about leaks

Aliya mentioned a few podcast episodes that might be of interest:

• Episode 7: 10 Tips for Better Bladder Control
• Episode 17: Perimenopause 101
• Episode 9: Why You Need Great Poops for Great Pelvic Health
• Episode 21: All About Pelvic Organ Prolapse 

Aliya mentioned a tool that can be used to help stop leaks with activity so you can stay active: URESTA. 

_______

Today's episode is sponsored by THE PELVIC FLOOR MOBILITY PROGRAM.  This 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 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!

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.
_____

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 36 of the Not Your Mother's Pelvic Floor podcast, Aliya chats with fitness industry leader + strength coach Vysh Sivakumaran about her upbringing and what lead her to do the work that she does with her company, Fitness In Place. 

In this episode, you'll hear Vysh and Aliya discuss:

• How discovering CrossFit in her mid-20s helped Vysh figure out who she really was
• The types of conversations that were (and weren't) had as Vysh was growing up as the child of immigrants
• How Vysh has developed compassion for her mother through therapy
• How therapy has helped her heal her inner child and prepare for motherhood
• Her biggest fears about birth
• How her personal values + experiences lead her to build her inclusive + accessible fitness business

About Vysh:
Vysh (vai-sh) is a certified strength coach, trauma informed yoga instructor, & a fitness industry leader in the Toronto community -- working to create inclusive, body neutral, and accessible fitness, through 1:1, group, and corporate services within her online fitness community, Fitness in Place (FIP). With her powerlifting background and quick adaptation at the start of the pandemic, she was awarded Canfitpro's Fitness Professional of the Year Award in 2021 and top trainer in Canada by Impact Magazine in 2024. She advocates passionately for representation in the industry for South Asian women, but more broadly, aims to be a voice for all people who may face barriers in the health & wellness industry. 

Website: https://www.fitnessinplace.net
IG: https://www.instagram.com/vy_she_lifts/
FB: https://m.facebook.com/fitnessinplace
LinkedIn: https://www.linkedin.com/in/vyshnavi-s-4547a86a

Vysh's Published Articles:
Trauma Informed - Practices to Keep Fitness Spaces Barrier Free to Everyone
Belonging and the Fitness Industry
Functional Fitness: More Than a Training Protocol

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.
_____

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 35 of the Not Your Mother's Pelvic Floor Podcast, Aliya explains why sucking in your belly can cause + contribute to pelvic floor problems like leaks, pelvic organ prolapse, back + pelvic pain, painful sex and more. 

Listen and learn about:

•  Aliya's hypothesis on why so many of us clench our bellies or suck in
• How doing so disrupts the automatic nature of our "deep core" and can create pelvic floor problems
• What you'll notice in your body if are always holding your belly tight
• How to stop sucking in

For a visual of the puppy pose that Aliya mentioned, check out this reel on Instagram. 
_______

Today's episode is sponsored by THE PELVIC FLOOR MOBILITY PROGRAM.  This 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 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!

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.
_____

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 34 of the Not Your Mother's Pelvic Floor podcast, Aliya has a deep + personal conversation with reiki practitioner Reshmi Chetram about her experience being the primary caregiver to her mother over her 7-year battle with Alzheimer's Disease.

In this episode, you'll hear Reshmi + Aliya discuss:

• Reshmi's personal experience with stress + pelvic pain
• Her thoughts during her first pelvic floor physiotherapy appointment
• How Reshmi advocated for herself through the medical system and did not accept Percocet as the only solution to her pelvic pain
• How she lost her mother while becoming a mother
• How her intuition guides her to help others heal
• How she is finding meaning and purpose in her grief

To learn more about the impact of stress on your pelvic floor, check out Episode 13.

About Reshmi:
Reshmi is an award winning reflexology therapist, reiki practitioner, somatic movement guide & Indian classical dance educator with 20 years of experience. Reshmi currently serves as the founder of her newest venture, Reysh Rituals; a natural therapies studio. Reshmi’s work is deeply rooted in understanding how human emotion impacts the mind, body, spirit and how through natural modalities we can alleviate acute to chronic symptoms that may be the result of unprocessed, suppressed thoughts, feelings and energies. Reshmi provides care through 1:1 treatment in studio & globally via the RR Virtual Care Portal. Reshmi’s work blends east & western practices together with her personal insight and energy bringing to life what is now known as signature care at Reysh Rituals. The goal is to provide integrative natural health experiences that blend energetics, therapeutic touch, reflex points in the body & breath bringing each client back home to their bodies, mind & spirit.

Learn more about Reshmi and her work here or follow Reysh Rituals on Instagram 

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.
_____

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 33 of the Not Your Mother's Pelvic Floor Podcast, Aliya shares five interesting things you might not know about your pelvic floor!

The episode starts with a quick lesson on where the pelvic floor is and what it does for us and moves on to share 5 interesting facts about:

• orgasms
• kegels
• birth
• perineal tears
• "tight" pelvic floor muscles

Aliya mentioned Episode 31 for those who are looking for more information on how to prepare your pelvic floor for birth.

She also mentioned her online pelvic floor program - The Pelvic Floor Mobility Program - which has helped hundreds of women fix their pelvic floor problems with a whole-body approach that includes breath work, stretching, mobility, pelvic floor + core strengthening, and stress reduction. Learn more about it 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.
_____

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