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.

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Bonus Resource:

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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