Pelvic floor physical therapist Bree Allred hosts Healing at Your Core with guest Alicia Wood, a certified personal trainer specializing in pregnancy/postpartum fitness and menopause coaching at Aylara Pelvic Health, discussing pelvic floor-friendly strength training and the clinic’s PT–trainer collaboration. Alicia shares her own history of leakage and urgency, common workout mistakes such as normalizing exercise leakage and excessive glute clenching during lifts, and emphasizes that “common is not normal.” They critique diet culture, “bounce back” messaging, and extreme training that can raise stress and lead to burnout, advocating sustainable routines (often 2–3 days/week, even 30 minutes). They cover menstrual-cycle-informed training, beginner programming (breathwork, mobility, activation, power, strength, conditioning, cooldown), postpartum return-to-exercise guidance with gradual progression and symptom monitoring, myths about pregnancy strength training, and when to see pelvic floor PT versus a trainer; Bree notes a symptom quiz and virtual services at https://aylarapelvichealth.com/

00:00 Fitness Junk Trends

00:28 Podcast Intro

00:53 Meet Alicia Wood

03:24 Why She Specialized

04:50 Workout Mistakes

07:36 Healthy Routine Basics

09:21 Ditch Diet Culture

13:01 Cycle Based Training

15:03 Beginner Strength Plan

19:11 Postpartum Return Tips

21:33 Ease Back In

22:21 Personalized Postpartum Plans

23:55 Strength Training Benefits

25:18 Pregnancy Training Myths

26:45 Trainer vs Pelvic PT

28:35 Pressure Management Basics

30:29 Rehab to Wellness Handoff

32:55 Finding the Right Provider

35:39 Safe Space and Symptom Talk

38:03 Mission and Next Steps

Thank you for listening to Healing at Your Core. If today's conversation resonated with you, please share this episode with someone who could benefit from it. Every share helps us reach more women who may be silently living with symptoms they think they have to accept, when healing is truly possible.

Have a wonderful day.

Bree Allred, PT, DPT, PRPC

"Common does not mean normal. Healing begins when we start the conversation."

Discover expert education, practical tools, and evidence-based guidance designed to help you better understand your body and take the next step toward healing. You'll also gain access to valuable resources and become part of a supportive community of women who are restoring comfort, confidence, and quality of life through every season.

Join FREE at:

www.aylarapelvichealth.com

Follow Bree on Social Media:

Facebook | Instagram | YouTube | LinkedIn

Bonus Resource:

Schedule your FREE Discovery Call and learn how personalized pelvic floor physical therapy can help you restore movement, comfort, and confidence.

About Guest

Alicia is a Certified Personal Trainer, Pregnancy & Postpartum Fitness Specialist, and Certified Menopause Coaching Specialist. She is passionate about helping women build strength, confidence, and resilience through every stage of life. Her approach emphasizes safe, effective strength training that supports long-term health, empowers women to trust their bodies, and makes fitness both practical and sustainable. Whether clients are preparing for pregnancy, recovering postpartum, navigating menopause, or simply striving to become stronger, Alicia is dedicated to helping them achieve their goals with confidence.

Links

Website https://alyarapelvichealth.com

In this episode of Healing at Your Core, host Bree Allred, PT, DPT, PRPC introduces listeners to the often overlooked world of pelvic health and explains why pelvic floor dysfunction should never be accepted as a normal part of life.

Drawing from more than 20 years of clinical experience, Bree shares her personal journey into pelvic floor physical therapy and explains how pregnancy, childbirth, menopause, aging, and everyday life can affect the pelvic floor. She also discusses the many symptoms connected to pelvic dysfunction, including bladder issues, bowel dysfunction, pelvic pain, painful intimacy, prolapse, and core weakness.

Throughout the episode, Bree breaks down pelvic floor anatomy in simple, easy-to-understand language while emphasizing one powerful message: common does not mean normal. She explains how pelvic floor physical therapy provides evidence-based, non-surgical solutions that help women regain comfort, confidence, and quality of life.

Timestamps:

00:00 — Welcome and why pelvic health conversations matter

01:02 — Bree's journey into pelvic floor physical therapy

02:28 — Why women experience pelvic floor dysfunction throughout life

04:14 — Understanding pelvic floor anatomy and its role in the body

10:26 — Common symptoms and conditions treated with pelvic floor therapy

16:00 — Pregnancy, childbirth, postpartum recovery, and prolapse

20:20 — Final thoughts and how to determine if pelvic floor therapy is right for you

Thank you for listening to Healing at Your Core. If today's conversation resonated with you, please share this episode with someone who could benefit from it. Every share helps us reach more women who may be silently living with symptoms they think they have to accept, when healing is truly possible.

Have a wonderful day.

Bree Allred, PT, DPT, PRPC

"Common does not mean normal. Healing begins when we start the conversation."

Discover expert education, practical tools, and evidence-based guidance designed to help you better understand your body and take the next step toward healing. You'll also gain access to valuable resources and become part of a supportive community of women who are restoring comfort, confidence, and quality of life through every season.

Join FREE at:

www.aylarapelvichealth.com

Follow Bree on Social Media:

Facebook | Instagram | YouTube | LinkedIn

Bonus Resource:

Schedule your FREE Discovery Call and learn how personalized pelvic floor physical therapy can help you restore movement, comfort, and confidence.