Root Performance & Wellness

01/13/2026

TRYING TO REDUCE TEARING IN CHILDBIRTH? 🤰🏽

I’m seeing a big trend lately: people using pelvic floor wands to “stretch” or massage their pelvic floor in preparation for birth, hoping it’ll reduce tearing during a vaginal delivery.

And listen — I love that pelvic floor awareness is finally getting the attention it deserves. 🙌

But I rarely see pelvic floor wands being used in a way that actually supports labor.

What I often see instead is people jabbing at muscles without intention, without awareness, and without learning how to yield their pelvic floor — or even recognize when they’re holding tension in the first place.

And even if you’re mechanically “relieving tension” in the moment with a pelvic floor wand…
that doesn’t mean you understand how to stay soft in your pelvic bowl during labor.
It doesn’t mean you know how to move in ways that actually serve you when birth gets intense.

Labor isn’t just about what you can release on the table — it’s about what you can access in motion, under pressure, and through sensation.

One of the most important parts of birth prep is developing a deep understanding of your own body — physically and energetically.

After years of supporting births as a birth doula, massage therapist, pelvic floor coach, and pre/postnatal trainer, I can say there are many ways I’d focus first on building awareness and learning to soften these muscles before reaching for a tool.

Are there ways I sometimes like pelvic floor wands? Sure.
But it’s not about “stretching for childbirth.” And that’s where a lot of the misunderstanding lives.

Tools aren’t bad — but they’re often misused. And in some cases, they can actually add more tension, not less.

Simply jamming away at muscles isn’t doing what you think it’s doing… and it might even be doing more harm than good.

If you want guided, intentional support for how to truly prep your body for labor and delivery — DM me.
I offer both remote coaching and in-person services in Jersey City, New Jersey.

12/28/2023

So grateful to have supported this badass first-time mama in her beautiful birth experience!

Prenatally, we prepared for the birth SHE wanted through:
A. Prenatal Meetings centered on birth & postpartum logistics, physical preparation, deep connection and fear release practices

B. Prenatal Massage, both for relaxation and functionally to create more mobility in the ribcage/pelvis to set her body up for an easier labor

C. Continuous and unwavering support via phone, app support, and in person meetings.

In labor, different comfort measures like in-labor massage with acupressure for pain and labor progression, manual pelvic release, and breathing guidance were some of many tools our team used to help her have an empowered birth experience! DM TO LEARN ABOUT OUR DOULA SERVICES AND BIRTH PREPARATION- use FSA and HSA.


curated prenatal education

11/11/2023

Our bodies are magical! I wish I knew about my pelvic floor BEFORE, but so grateful to understand it and be able to help my clients gain more awareness of their own bodies. The female body is magical!!!

10/24/2023

Grateful to have had the opportunity to connect with families this weekend at the with free chair massage and gift card giveaways, supporting grieving families through fetal and .

Humbled by the strength and love of the families I was lucky enough to meet, and honored to have been a part of such a beautiful and love-filled event, and I hope to be a resource and safe space of support for members of this community.

08/02/2023

Always good to do a little extra research on contraception prenatally since you’ll likely be asked to make a quick decision in your 6-8 week postpartum visit. There are a lot of different methods out there, all with pros & cons, and side effects that are important to be aware of. DM us if you need any help navigating this decision postpartum. We provide wellness memberships at $100/month to navigate decisions like these and other aspects of your perinatal health & wellness (everything from meal planning to fitness routines to understanding your pelvic floor). Wellness membership are done virtually and available worldwide.

04/11/2023

Yes, birth is natural. Our bodies are meant to be able to do it...but, here's the thing: in modern/western cultures, our bodies are no longer the same.

Kids are shoved in seats from the moment they are born, and our increasingly sedentary lifestyles have developed our bodies differently.
Even those who think "Well, this isn't me- I'm so active and have been an athlete all my life" might be surprised. Sport and our fitness industry are not really setting you up for birthing success either.

With that said, you CAN methodically prepare your body and mind to birth like our ancestors (or, even just birth better in a very modern way).
DM us or comment to find out how we can help prepare your body to more efficiently birth your baby...

Accepting clients virtually, and in person in Miami, NYC, and Charlotte, NC.

07/10/2022

Take a video of yourself, and see if you can notice the details about how your body functions to complete a task.

Can we notice the little things about how our body moves through daily life to guide our training & treatment strategies?

This post is to highlight a different way of thinking about some of the issues that we are generally told to just "'crunch away" in fitness classes or "Kegel away" in "new mom" blogs.

NOTE: This post IS NOT to say there is ANYTHING wrong aesthetically (or otherwise) with a "lower belly pooch" or ANYTHING with the body in this picture.

05/21/2022

WE ARE PREGNANT [with joy] to share that we are now serving the Charlotte Metro Region in beautiful North Carolina!!! 😀🥰😜😆

03/04/2022

This research shows no difference in complicated deliveries between elite athletes and non-athletes.

Grateful that this research is being done, but more questions remain.

Did they have doula support?

Did they have prenatal pelvic floor therapy?

What was their training like during pregnancy?

From what is presented in this article, there is no statistical difference, but is that because those athletes had the right support?

QUESTION FOR YOU:

Do you consider yourself an athlete?

What was your birth experience like?

Participation in competitive sports at the elite level was not related to adverse delivery outcome, including length of labour, the need for caesarean section during delivery and severe perineal tears.

02/04/2022

We are trained as holistic pelvic care practitioners and implement aspects of this practice into all of our programming.

Email Kimberly@Femmenatale.com to put your name on the waitlist for internal pelvic care, coming this spring!

For more information about Holistic Pelvic Care, developed by Master PT Tami Kent Wild Feminine, check out this informative article:

Holistic Pelvic Care is explained by a seasoned practitioner and a first-time client.