Hey Reader, Have you been following along this week as we step through the 4 points of my pelvic floor assessment for runners? If so, you know that leaking is a symptom, not the root problem. And often that symptom is telling you that your movement system isn’t capturing and using energy as effectively as it could. Reducing pelvic floor symptoms often goes hand-in-hand with improving how efficiently you load into mid-stance and propel forward during running. The pelvic floor is intimately...
14 days ago • 4 min read
Hey Reader, If you’ve been following along, you know we are stepping through my four-point assessment designed to help you determine the primary contributing factors behind your pelvic floor symptoms. I shared the first point yesterday and will step through the rest, with one each day, now through Thursday this week. OR you just can get it all in one shot, experiencing, seeing and feeling it in real time. That’s why I’ve also created The Pelvic Floor Audit. It’s a FREE virtual workshop for...
15 days ago • 4 min read
Hey Reader, Happy Monday! It’s an extra happy one for me, because we are on spring break: one week off of teaching and headed to the beach! Before I head out I want to follow up as promised from last week’s email. In that email, I talked about both the red and green flags surrounding pelvic floor function AND how the red flags can be a symptom of a larger force management/production problem (aka. a performance problem). In this email, I’m going to start walking you through the framework with...
16 days ago • 6 min read
Hey Reader, Before we get into the details, I want to remind you that all of this and more will be part of my live virtual workshop, The Pelvic Floor Audit. Which will take place on March 22nd. During this workshop, we’ll walk through my four-point assessment designed to help you determine the primary contributing factors behind your pelvic floor symptoms. All so that you can run freely and confidently without worrying about your pelvic floor symptoms. In this email, begin by defining what...
21 days ago • 5 min read
Abstract: This email explores how pelvic health became a whispered, symptom-only conversation—and what it would look like to replace shame with literacy. It reframes the pelvic floor not as a mysterious “Kegel muscle,” but as a dynamic, responsive part of the movement system that contributes to breathing, force transfer, and running efficiency. By challenging the cultural taboo that keeps women silent about their bodies, it invites a shift from reactive symptom management to proactive...
about 1 month ago • 7 min read
This email introduces the “threat bucket” framework to explain why running performance, recovery, and symptoms aren’t determined by training alone. Using real client examples, it explores how physical, emotional, neurological, and environmental stressors accumulate in the body and can lead to pain, fatigue, or stalled progress—even when training is well designed. Rather than chasing quick fixes or doing more, the focus shifts to understanding total stress load, staying within the body’s...
about 2 months ago • 7 min read
Hey Reader, Before I get into training zones, tempo runs, or how to structure a week, I want to pause for a moment. There’s a lot happening in the U.S. right now. While much of it is heavy, deeply unsettling, and very very real (don’t let anyone try and tell you that you didn’t see what you saw), it’s not really anything new -- except maybe for the first time in this country, it’s actually happening to white people. I keep seeing it compared to Nazis and the Holocaust. I see that too, but...
2 months ago • 10 min read
Hey Reader, As I mentioned in the past few emails, my knee injury and then starting back teaching middle school full time resulted in a long time without running. I took a little over 3 months completely off. I’m finally making my way back—and I’m celebrating the small wins. Recently, I ran three miles straight for the first time after months of run-walk intervals. The knee still talks to me a little afterward, but no more than it did with intervals, and, most importantly, it returns to...
3 months ago • 4 min read
Hey Reader, In this email, I’m circling back to a topic I touched on briefly last week: the relationship between mobility, stiffness, and stability. Many runners assume that more mobility is always better, but that isn’t necessarily true. In fact, some of the bendiest runners I meet are often the stiffest in very specific areas such as the feet, calves, pelvic floor, or neck. If you can straight leg palm the floor with ease, I’m looking at you! Why Your Body Craves Stiffness and Stability The...
7 months ago • 4 min read
