December often brings increased demands on both the body and nervous system. Travel, prolonged sitting, disrupted routines, and heightened stress can quietly alter breathing patterns, posture, and muscle tone. Many individuals notice increased tension through… Read more: Holiday Stress & Pelvic Tension: Why Your Body Feels Tighter in December
A mastectomy marks the beginning of a healing journey that extends far beyond the operating room. Whether it’s performed to treat or prevent breast cancer, this surgery can leave lasting changes in the body that… Read more: The Role of Manual Therapy After Mastectomy
Recovering from breast cancer surgery or treatment isn’t just about rest, it’s about intentional movement and gradual rebuilding. Whether you’re a survivor looking to regain strength, mobility, and confidence, or a supporter of someone on… Read more: PT for Post-Breast Cancer Care: Gentle Exercises for Recovery
October is National Physical Therapy Month, a time to recognize the impact of movement and the professionals who help people live stronger, pain-free lives. I’m Dr. Charlotte Singletary, PT, DPT, and I work with active adults to… Read more: October is National Physical Therapy Month
Living with chronic pain can feel overwhelming. It impacts not just your body, but your mood, energy, sleep, and ability to do the things you love. Many people assume that medication or rest are the… Read more: How Physical Therapy Can Help Manage Chronic Pain
When people experience foot pain, they often look to their shoes, arches, or activity levels as the main cause. While those factors matter, lingering foot pain can also be traced higher up in the body,… Read more: How Foot Pain Can Be Traced to the Pelvis
Between homework, after-school commitments, and the lure of screens, kids’ activity levels can drop fast once the school year starts. But movement is more than just a way to “burn off energy.” Active play helps… Read more: Tips for Keeping Kids Active During the School Year
It’s official—pickleball is no longer just a retirement community favorite. Everyone from teens to parents to weekend warriors are hitting the courts, and with that surge in popularity comes a surprising rise in shoulder and… Read more: Don’t Let Pickleball Sideline You: Top Tips for Injury-Free Play
Cancer treatment is often a story of survival, but what comes next is just as important. For many women, post-cancer recovery includes navigating the effects of surgery, radiation, and chemotherapy on the pelvic floor. Whether… Read more: Life After Cancer: Pelvic Floor Recovery and Scar Tissue Care
Running might feel like second nature—something you just do—but it’s actually a carefully choreographed performance behind the scenes. Your brain and body work together to plan, adjust, and execute each step with split-second precision. That process… Read more: Running and Motor Planning: How Your Brain Preps Every Step You Take
Running is one of the best ways to build endurance, maintain strength, and boost mental clarity. But if you’ve ever felt a little off—whether it’s leakage, discomfort, or pressure—you might need to pay more attention… Read more: Pelvic Floor Tips Every Female Runner Should Know
The day after finishing 75 Hard, I can proudly say—I DID IT! Unexpectedly, the past few weeks challenged me to maintain the habits I’ve built, proving that no matter what life throws my way, structure, discipline, and… Read more: I Made It! Reflections on Completing 75 Hard Challenge
Running is one of the most effective ways to improve cardiovascular health. Around 20% of Americans run for fitness, with recreational runners significantly outnumbering those who participate in competitive running (Fields). Without proper technique, conditioning,… Read more: Running Smart: The Role of Physical Therapy in Optimizing Heart Health
When I first set a goal to blog once a week after finishing daily updates for 75 Hard, I should have known it wasn’t going to happen—not without an intentional plan. Writing every day was… Read more: The Hard Things
Leaking urine when you laugh, sneeze, or exercise? You’re not alone. Stress urinary incontinence (SUI) is a common condition affecting millions of people, particularly women, yet it often goes unspoken. If you’ve been avoiding certain… Read more: Stress Urinary Incontinence: Symptoms and Effective Management
After weeks of repeating habits and seeing results quickly, it’s been easy to identify what works and stay motivated to press on! But first, let’s talk about my lows . . . Last week, I… Read more: Crushing Goals & Leveling Up My Routine
Tracking your habits keeps you honest. By objectively analyzing your day, you can make informed choices to improve your tomorrow. This process allows you to accept both the rewards and consequences of your actions, fostering… Read more: Staying Honest with Yourself
When we think of rewards, we often associate them with indulgence, pleasure, or relief from stress. But what happens when the rewards we give ourselves become part of a cycle of overabundance, leading to more… Read more: Breaking the Cycle of Excess
As I wrap up 21 days of corporate fasting and Bible study with my church, I’ve been reflecting on the different seasons in our lives and how our habits evolve to fit them. After participating… Read more: Embracing Life’s Rhythms
Functional mobility plays a crucial role in our everyday lives, impacting everything from getting out of bed in the morning to navigating stairs or carrying groceries. At its core, functional mobility refers to the ability… Read more: Boost Your Mobility with Small Daily Changes
Temptation sneaks into our lives in subtle yet impactful ways: the extra calories from indulging in sweets, hours lost scrolling through social media, or the inertia that keeps us seated from office chairs to couches.… Read more: Strategies to Resist Temptation in Daily Life
Today, I’m proud to celebrate another day of meeting all my goals! It feels amazing to look back and realize that the goals I’ve set aren’t over the top, restrictive, or dependent on superhuman energy.… Read more: Small Steps to Healing
Creating an environment where you can thrive is a game changer. I live in a home full of people who adore sweets and carbs, and I’ll admit, I’ve shared in those indulgences. A couple of… Read more: Creating a Supportive Environment for Growth
Today marks my 19th day of my 75 Hard Challenge, and I’m starting to notice something incredible—making sure all my new habits are completed is beginning to feel less effortful. Despite the rain this morning… Read more: Adapting With Ease
This morning started with a 10k cross-country style race which was scheduled for 8 AM. I kicked off the day by hydrating and preparing for the event. My husband joined me, and we met up… Read more: Running the Race with Purpose
How often do we approach our routines with a sense of obligation rather than opportunity? My morning readings reminded me of the difference between “having to” do something and “getting to” do it. For example,… Read more: Transform Obligation into Opportunity
Today was one of those days where I felt a little more tired than usual. After an early wake-up call at 3:30 a.m. thanks to my dog, Storm, I struggled to get back to sleep.… Read more: Strength Lessons from a Busy Day
Goals met again! While it’s rewarding to check off the daily boxes in my 75 Hard Challenge, I’ve been reflecting on how to keep this journey engaging. This weekend, I’m planning to shake things up… Read more: Creating My Best Self
As I cross the 14-day mark of my habit-building journey, I find myself at an interesting crossroads. On one hand, I’m thrilled with the results I’ve achieved so far. Many of the habits I committed… Read more: Reward Systems in Habit Formation
The 75 Hard Challenge is teaching me more than just physical resilience—it’s sharpening my mental and emotional discipline too. One of the biggest challenges I face isn’t running out of time to complete my tasks,… Read more: Defending Against Distractions
Today, I’m still prioritizing yoga as I continue menstruating. It feels like the right choice for my body, though I’m excited to see how I can stick with my weight training program through next month’s… Read more: Listening to My Body
Last night was a blast! Birthday karaoke fun kept me out late, and by the time I got home and in bed, it was well past midnight. Naturally, I planned to sleep in as much… Read more: Lessons from Late Nights
Today was a rare gift—a quiet day with minimal responsibilities and only one appointment, a follow-up visit for my son at the doctor’s office. With next week promising to be a whirlwind of activities—homeschool co-op,… Read more: Celebrating Without Guilt
Starting the 75 Hard Challenge has been transformative—not just for my physical health but also for my mindset and faith. Here’s how I’ve been using concepts like habit stacking and implementation intention, paired with Biblical… Read more: Faith and Implementation Intentions
January 8, 2024 Some days, time feels like an abundant resource, while other days, like today, it seems to slip through my fingers. From start to finish, I felt like I didn’t have enough of… Read more: Trusting the Process Amidst Chaos
At Core Focus Physio & Wellness, we are always seeking innovative ways to provide exceptional care to our patients. One of the most transformative advancements in recent years is virtual physical therapy (PT). This approach… Read more: Is Virtual Physical Therapy Right for You?
This morning started with a crisp 34 degrees that felt like 23 thanks to the wind chill. I had to cut my dog walk short and rethink how I’d get my outdoor time today. The… Read more: Reflections on Identity and Habit Formation
The morning began as usual: weigh-in, selfies, and grabbing my first 18 ounces of water on the way to the garage for prayer and meditation. This routine has become a cornerstone of my mornings, grounding… Read more: Building Lasting Habits
This morning began with a grounding routine: stepping on the scale, taking selfies, and heading to the kitchen for my first 16 ounces of water. Then, I bundled up and headed into the garage—my little… Read more: Lessons on Rest and Renewal
In today’s evolving healthcare landscape, patients are seeking personalized, efficient, and cost-effective care options. Cash-based physical therapy has emerged as a solution, offering numerous benefits over the traditional insurance-based model. At Core Focus Physio &… Read more: The Benefits of Cash-Based Physical Therapy Explained
Morning Habits Today marks the fourth day of my journey, and I’m proud to say I’ve kept up with all my habits without any major struggles. To make sure I don’t forget the little things—like… Read more: Building Momentum
Another day in the books! The day started with a morning walk in 39-degree weather—far too cold for my taste and not your typical Florida climate. The chill didn’t just nip at my cheeks; it… Read more: Transformation with Small Daily Habits
Today was Day 2 of the 75 Hard Challenge, and it was another step forward in building discipline and consistency. I allowed myself to sleep in until 7:30 AM, but my dog, Storm, didn’t let… Read more: Nourishing Meals and Mindful Practices
If you’re considering pelvic floor physical therapy, you might wonder what the evaluation process includes. Knowing what to expect can ease anxiety and encourage you to take the first step toward addressing your pelvic health… Read more: Pelvic Floor Physical Therapy Evaluation: What to Expect
Today marks the beginning of my journey on the 75 Hard Challenge, a transformative program designed to build mental toughness, resilience, and habits that last. After researching its structure, I knew it was the perfect… Read more: Running, Resolutions, and Resilience
Welcome to Core Connections: A Lifestyle Blog where fitness, food, faith, and physical therapy come together for a life in motion! I’m so happy you’re here, and I can’t wait to share a little bit… Read more: Welcome to Core Connections: A Lifestyle Blog
Types of Pelvic Organ Prolapse Pelvic organ prolapse (POP) is a common yet often under-discussed condition that affects many individuals, especially women who have undergone childbirth, menopause, or other pelvic stressors. It occurs when the… Read more: Pelvic Organ Prolapse: Symptoms and Effective Management
Where Is My Pelvic Floor? Your pelvic floor is a group of muscles and connective tissues that play a crucial role in supporting your bladder, bowel, and uterus. For many, the pelvic floor isn’t something… Read more: Understanding Your Pelvic Floor Health
As women, our bodies and lifestyles change dramatically in our 30s, 40s, and 50s. Between work, family responsibilities, and the shifts that come with aging, wellness can often feel like an afterthought. But taking care… Read more: Managing Time For Healthy Habits & Women’s Wellness
Most of us plan our meals, workouts, and even our screen time… but when was the last time you thought about planning for your bladder and bowel health? Before you click away—hear me out. Bowel… Read more: Planning Ahead For Good Bowel and Bladder Habits
Your pelvic floor is so much more than just a group of muscles — it’s the foundation of your core, posture, and stability. Whether you’re lifting weights, chasing your kids, or returning to running, a… Read more: Bowel and Bladder Habits For Pelvic Floor Wellness
Retrain your bladder habits and cultivate an environment of safety and security to keep your urinary system healthy. With greater control over your bladder, you’ll reclaim the precious gift of time and live life on… Read more: 9 Steps To Keep Your Urinary System Healthy
Now, I know some of you may have already attempted Kegels, hoping to conquer your pelvic floor issues. But, sometimes our DIY efforts can backfire, making things worse. That’s why it’s essential to enlist the… Read more: Kegels Don’t Always Work
Pelvic Health Is For The Young and Young At Heart Building muscle strength is important for all women. Not only does it help prevent injury and allow you to move with ease, but it also… Read more: Pelvic Health Is For Everyone
Pelvic floor exercises can help strengthen muscles and address common concerns like bladder leakage. Tailor exercises to your comfort level and progress gradually.
Pelvic pain can result from various factors triggering an inflammatory response. To relieve it, consume foods rich in phytonutrients, omega-3 fatty acids, and low-glycemic index items. Adequate hydration, rest, and nutrient-dense foods aid healing.
Pelvic floor issues affect bowel and bladder function. Nutrition, including vitamin D-rich foods, and professional guidance are vital for pelvic floor health and overall well-being.
Women’s pelvic floor health is crucial for overall wellness. Healthy habits and routines support pelvic floor health, promoting stability and positive change. Tracking health habits is beneficial for achieving a healthy pelvic floor. Consistency and structuring your day are essential in habit formation. Health trackers can help identify barriers and provide valuable insights. Rewards should align with pelvic floor-friendly behaviors.
Since deciding to homeschool my kids in 2016, finding the ideal balance between family, personal interests, work, and homeschooling was nearly impossible. I was stressed and stretched! Committing myself to my kids’ education first, I… Read more: Thriving as a Homeschool Mom and Luna PT
Pelvic floor muscle training is an effective way to prevent symptoms of pelvic floor dysfunction, which can include muscles that are too loose, too tight, uncoordinated, or painful. These exercises are beneficial for women of… Read more: Strength Training For A Strong Pelvic Floor
Finding foods to strengthen pelvic floor muscles for women with the right balance is key. Eat in moderation and choose healthy foods that offer a variety of health benefits. However, it’s important to understand that… Read more: Food to Strengthen Pelvic Floor Muscles
The role of core exercises in managing urinary incontinence cannot be overstated. Strengthening your pelvic floor is more than just a fitness trend; it is a powerful tool to combat incontinence and regain control over your pelvic health.
Drinking plain water can feel like a boring task. That’s why I’ve made a list of these 12 fun and refreshing tips to stay hydrated. Stay Hydrated Get motivated to quench your thirst with joy!… Read more: 12 Fun Ways To Stay Hydrated This Summer
Start your day by cleansing your bladder naturally with water! You should drink 6-8 glasses of water daily, more or less based on your weight, activity level, and environment. Adequate hydration is vital for your… Read more: How to Cleanse Your Bladder Naturally
Discover wellness apps to help promote pelvic floor relaxation. In the hustle and bustle of modern-day life, taking care of your well-being is important but often ignored. This is especially true regarding women’s pelvic health.… Read more: Pelvic Floor Relaxation – There’s An App for That!
When it comes to pelvic health, what’s holding you back? What’s stopping you from prioritizing your pelvic health? Fear and uncertainty often create roadblocks, preventing you from taking the steps that could improve your well-being.… Read more: 9 Steps Toward Mindful Behavior For Pelvic Care