Integrative Pelvic Health

11/05/2025

✨26.2 miles✨

I never would have imagined running a marathon at 18 months postpartum, especially after a calf injury that sidelined my training and left me logging most miles on the elliptical. On race day, everything came together and I felt amazing the entire run 🤩. The crowd was electric. The weather was perfect. I was dancing, singing, and high-fiving everyone I could. Truly an unforgettable day!

What made it even more special was sharing every step with my cousin for her first marathon. Together, we ran for my aunt, who is living with Alzheimer’s, and as part of the Alzheimer’s Association team that raised over 1 million dollars toward a cure. 💜

Crossing that finish line was pure joy… and now I’m already ready to sign up for the next one. 🏅💜

09/26/2025

Busy life? No problem. Habit stacking is a simple way to fit pelvic floor exercises into your day without extra time.

All you do is pair a new habit with something you already do. Brush your teeth? Add a deep squat. Waiting for coffee? Do some seated pelvic tilts. Playing on the floor? Do some cat/cows.

Little moments like this add up and over time, they become second nature.

Ready to make pelvic health part of your everyday routine? Reach out and let’s get started!

09/12/2025

Do you ever wonder why you’re running to the bathroom after coffee or a glass of wine? You might be dealing with bladder irritants.

Certain foods and drinks, like caffeine, alcohol, citrus, tomatoes, chocolate, spicy foods, and artificial sweeteners, can aggravate the bladder lining. This can lead to urgency, frequency, leaks, or discomfort.

Some tips to help:
✔️ Keep a bladder diary to spot your personal triggers
✔️ Cut back instead of cutting everything out
✔️ Stay hydrated with water (dehydration actually makes things worse!)
✔️ Try swaps like herbal tea, non-citrus fruits, and gentle seasonings

Small tweaks can make a big difference for your bladder health!

Follow my weekly series “Let’s Talk About It” to learn about bladder health, pelvic health, tips & tricks, and debunking pelvic health myths!

Do you have a pelvic health question? Let me know! ⬇️

09/01/2025

You’ve heard of “just in case” peeing, so let’s talk about it…

“Just in case” peeing actually trains your bladder to signal urgency before it’s really full. Over time, this can contribute to leaks, urgency, or frequency issues.

A healthy bladder can comfortably go 2–4 hours between bathroom trips. If you’re going just in case out of habit, try tuning in to your body’s true signals instead.

Your bladder will thank you! 😊

Did you know this before? Comment below, let’s spread the word!

08/13/2025

✨ Dry Needling is HERE! ✨

Whether you’re pregnant, postpartum, or just tired of nagging pain, dry needling can help you move and feel better, faster.

✅ During pregnancy: Reduces muscle tension, eases back/hip pain, and improves mobility so you can stay active.
✅ Postpartum: Relieves C-section scar tightness, pelvic floor tension, and core muscle aches to support recovery.
✅ For pain relief: Treats areas where pain is and where it could be coming from (whole body approach 👍🏻) to decrease pain, improve blood flow, and speed healing for injuries old and new.

😌 Think of it as a reset button for overworked, achy muscles, helping you get back to living without the constant pull, ache, or stiffness holding you back.

📅 Now available at Integrative Pelvic Health
👩🏼‍💻 www.integrativeph.com
📱 (207) 977-6026

08/12/2025

If you worked with me during your pregnancy, you knew this already 😉

Exercise during pregnancy is safe and keeps you strong and mobile during pregnancy!

“Turns out the old ‘don’t lift a finger while pregnant’ advice is straight-up outdated.

New research shows training 3–4x/week while pregnant doesn’t just not harm you — it can actually protect you and your baby.

We’re talking lower risk of complications, better delivery outcomes, improved mental health, and healthier babies.

Even vigorous training in the third trimester is safe for low-risk pregnancies. The myth’s dead. Pick up the dumbbell.

08/08/2025

Whether you’re pregnant or newly postpartum, your body deserves support that meets you where you are.

Join us for Rooted & Resilient, a 4-week movement series that gently restores strength, improves core and pelvic floor function, and empowers you to reconnect with your body in a safe, supportive space.

✨ Ideal for all stages of pregnancy & postpartum
🧘‍♀️Guided by Ashton Frey OTR/L, Pelvic floor therapist and owner of Integrative Pelvic Health
📅 August 18 & 25, Sept 8 & 15 at 7PM
📍 RISEilience Wholehearted Yoga and Wellness Sanctuary in Amesbury
💵 $30 member per class | $35 non-member per class
📲 Register now—spots are limited!

https://widget.hellowalla.com/enrollments/56768?uuid=bc78933e-3e81-4706-83cd-54d31a9e59aa

Let’s move with intention, breathe with awareness, and support your body through every chapter. 💫

07/28/2025

✨ Rooted & Resilient: A 4-Week Movement Series ✨

Pregnancy and postpartum come with big changes but your body is wise, capable, and worth supporting.

Join me for a 4-week series designed to help you feel grounded, strong, and connected through every stage. Each class blends pelvic floor-informed movement, breathwork, and gentle strength-building to support your healing, function, and confidence.

🤍 Pregnant and newly postpartum mamas, this is for you!

📍 RISEilience Wholehearted Yoga and Wellness Sanctuary in Amesbury
📅 August 18 & 25, September 8 & 15
➡️ Monday nights at 7pm
💵 $30 members / $35 non-members

Space is limited—save your spot now!

https://widget.hellowalla.com/enrollments/56768?uuid=bc78933e-3e81-4706-83cd-54d31a9e59aa

07/22/2025

Many people with Ehlers-Danlos syndrome (EDS) or hypermobility spectrum disorder (HSD) also have a type of dysautonomia. There are different types of dysautonomia with different symptoms. ⁠

Dysautonomia, also called autonomic dysfunction, is a group of disorders that affect the autonomic nervous system.⁠
⁠
People with EDS and HSD most commonly have a form of orthostatic intolerance. “Orthostasis” means to stand upright, so orthostatic intolerance refers to symptoms that occur due to standing up or being upright.⁠
⁠
The two most common types of orthostatic intolerance are:⁠
⁠
1️⃣ Orthostatic hypotension (OH) — low blood pressure on being upright.⁠
2️⃣ Postural orthostatic tachycardia syndrome (POTS) — an abnormal increase in heart rate when standing without a drop in blood pressure.⁠
⁠
Symptoms of dysautonomia include: ⁠ ⁠
⁠
● Tachycardia (fast heart rate)⁠ ⁠
⁠● Palpitations (feeling the heart racing or pounding)⁠
● Hypotension (low blood pressure)⁠
● Lightheadedness ⁠
● Presyncope (a sense of being about to faint)⁠
● Syncope (fainting)⁠
● ⁠Blurred vision⁠
😶‍🌫️Brain fog (problems with concentration and memory)⁠
● Headaches⁠
⁠● Chest pain ⁠ ⁠
⁠● Shakiness⁠
💤Chronic fatigue⁠
⁠● Exercise intolerance and feeling worse after exercise⁠ ⁠
● Swelling and/or discoloration of the legs after standing for short periods of time⁠
● Cold, discolored hands and feet⁠ ⁠
⁠● Temperature dysregulation⁠ ⁠
🥵Sweating⁠
● Sleep disturbance⁠
● Gastrointestinal issues⁠
● Nausea⁠
🚽Bladder dysfunction⁠
⁠
Click the link to learn more about dysautonomia, how it's diagnosed, and management strategies to help: https://www.ehlers-danlos.com/dysautonomia/
⁠

07/03/2025

Most people assume pelvic floor therapy is just for postpartum, but starting during pregnancy can make a huge difference in how you feel, move, and recover.

Pelvic floor therapy during pregnancy can help:
✨ Prevent incontinence and pelvic pain
✨ Support your overall strength and function
✨ Prepare you for labor and pushing
✨ Keep you moving pain free
✨ Ease common symptoms like heaviness, leaking, or pressure
✨ Set you up for a smoother postpartum recovery

We focus on breathing, movement, posture, strength, and nervous system support to help you feel confident in your body throughout this journey.

If you’re expecting, now’s the perfect time to start. Your future self will thank you 💛

DM or visit www.integrativeph.com to book your prenatal evaluation today!

05/28/2025

The (M) Factor: Shedding the Silence in Menopause Film Screening + Q&A-
A film that explores the hidden impact of menopause on women’s lives. It is aimed to challenge societal and medical shortcomings and advocate for a revolutionary approach to women’s health. The amazing Q&A panelists include and

Limitless Fitness Launch Party 🎉 -
A 1:1 personal training gym that offers customized training programs to help you achieve your fitness goals. They have an established gym in Epping are opening a second location in Greenland! The first 50 guests will receive a Limitless Fitness bag with offerings from select partners. Come check it out!

05/22/2025

Excited to be a partnering vendor for the special screening of The (M) Factor - a powerful documentary shedding light on women’s health, hormones, and the misunderstood journey of menopause.

Join us for an evening of insight, empowerment, and community. Stop by my table to learn how Integrative Pelvic Health supports women through every stage of life with personalized care!

🗓 Wednesday, June 4 • 7 - 9:30pm
📍 3S Artspace, Portsmouth, NH
🎟️ https://www.eventbrite.com/e/the-m-factor-shredding-the-silence-on-menopause-film-screening-qa-tickets-1339747343369

Let’s change the conversation around menopause

Now on sale!