True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40

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The truth is, a woman's pelvic floor can suffer all kinds of trauma in pregnancy, childbirth, sex, and then she can remain quietly suffering without ever sharing with anyone. If I invite you here to talk about true core confidence, chances are you may think abs, but I'm thinking something quite different. Working on pelvic floor fitness after 40 should not be an afterthought and after problem or reserved for prenatal or postnatal fitness. The truth is women can suffer all kinds of pelvic floor trauma in pregnancy, in childbirth, with sex, and then remain quietly suffering without sharing with anyone. This just plain wrong. My guest and returning pelvic floor fitness after 40 expert has more than one mic drop in this episode. Because look, as many of you know, I record the intros to our podcast after we've actually done the interview. So I talked with Jenna today as I'm recording this, but it's already happened. And I was down here with my little Post-it notes trying desperately to continue making eye contact while I was taking copious notes and saying, okay, remember that point and that point. This is really important. And if it's not important for you, it's important for a woman that you know. It's important that she she knows there's help. And I'm going to ask you to do something. So this is one of those not sexy things. It's one of those maybe more taboo things, but share this podcast. If you're seeing it on social media and you want to share the post from there to your timeline, just say, hey, I think this might be something that every woman, every age, needs to hear about. Or share it on the platform where you're listening to this right now. Maybe for you it's iTunes, it's iHeartRadio, it's something else, but share it with a friend. Because if you even help one other woman who knows another woman who might benefit from this, because I can promise you that, you know, there are things you're going to learn here. If you have painful sex, you have frequent urgency to go, or you go more than 7 or 8 times a day, or you can't even make it through the night without peeing, this is for you. And by the way, if you've ever stained your underwear, you're embarrassed by the fact that you've got incontinence of a different kind, we've got you too. My guest, Jana Danielson, is an award-winning wellness entrepreneur, transformed her personal struggle with physical pain into a mission to elevate women through self-love and empowerment. As founder and CEO of Bloom Better, she helps women discover their sacred selves by integrating physical wellness with mental and emotional health, focusing on mastering mindset, movement, and metabolism. Pilates master trainer, certified Pilates instructor, and Amazon bestselling international author Jana created the Kooch Ball, the world's first pelvic floor fitness tool for women. She also founded LEAD Pilates and LEAD Integrated Health Therapies. Jana is a member of the Holistic Leadership Council and recipient of the 2023 Mindshare Leadership Summit Future of Health Award. Having coached hundreds of thousands of women globally, Jana continues to inspire and guide them towards enhanced health, quality of life, confidence, and impact. Her work proves that when women invest in their health, they invest in their power to change the world. I cannot wait for you to listen to this episode, and I know you're going to gain a lot from it. Please join me in sharing it with as many women as you possibly can. I'm Debra Atkinson. You're listening to Flipping 50. I started this podcast over a decade ago to answer questions about fitness in menopause and beyond before you knew to ask them. The goal to help accelerate your results with science and the practical application of proven protocols while living your best life. Life. There's no more powerful health influencer in the world than a midlife woman, and it's not just about you but the 3 generations that you influence. My unique 40-year career, including being a university senior lecturer in kinesiology, an industry subject matter expert, and an international speaker to founder of the first and the only exclusively made-for-menopause-and-beyond fitness membership in the world. Every week I interview experts behind the scenes and the science of optimal hormone-balancing fitness and longevity and share answers to our community's questions so you can have the vitality, and the energy that you want, need, and deserve. Well, welcome back, Jenna Danielson. How are you?

I'm great, Debra. Thanks for having me today.

Oh my gosh. So good to have you, especially in this month of January. I think, you know, we jump into the big things and we follow and run after shiny pennies and the muscle and the bone and, You know, I think sometimes it's really good that we address what might be limiting, what might be stopping or preventing you from doing something. If you're a listener right now and this might be you, or are you feeling like the things your mind wants, your body is protesting against? So I want to start with the ABCs. And first of all, I want to start with yours. How did you get into this? How did pelvic floor become your thing? Because, you know, I'm guessing you didn't go to kindergarten career day and this is what I'm gonna be when I grow up.

No, not at all. And in fact, I mean, I feel like people like us that end up where we are, we all have a story and maybe, you know, this was not my intended path, right? I did my business degree, my MBA. My goal was like, you know, the corporate world, bust through the glass ceiling. And I was gifted, you know, a pain journey which started in my late teens. And I can actually remember, you know, in my early 20s, the last thing I would see before I went to bed was literally the 11 bottles of prescription medication on my nightstand that I was taking at that point. And then the first thing in the morning that I saw was those same 11 bottles of prescription medication. And so from 17 years old to 21 years old, farm girl, grew up in a small town, you played all the sports or you didn't have enough players for your team. I was teaching fitness to pay for my tuition. So, here's the thing, and maybe many of your listeners can resonate. On the outside, I looked completely healthy, but on the inside, I literally was dying. And I got really good at leading this double life where I could make people believe that I was at the top of my game. And inside, I mean, the pain for me started in my gut. And my dad being a farmer, I grew up with him having Tums and acids literally within arm's reach of wherever he was. So, it just became very easy to be like, "Oh, you have a stomach like your dad." And anyone that's been in any sense of pain knows that if you're in pain for long enough, that where the pain starts is not where the pain is contained. So by the time I was 21, I literally had joint pain. I had chronic headaches. I had pelvic floor dysfunction in terms of incontinence, pelvic floor pain, and give it like, I mean, I was 21 at that point. I thought pelvic floor stuff was for women that just had babies and women that were in menopause. Those were the only indicators of pelvic floor pain. And here I was at 21 years old, literally coughing and peeing my pants and having this generalized pain. So, that is really how I came to finding, first of all, my doctor, bless her heart, told me one day in her office that they believed the pain was in my head, that I was seeking attention and I should have a nice life. And really, cut my, it's like that, so you wanna be a millionaire, right? Like my lifeline, was cut, I felt. And, I felt like my life was destined for more and more pain. Would I be able to have kids? Why would I— I was newly engaged, all these questions. And so, that's really the shift to wellness entrepreneurship came when I saw Madonna on the COVID of a fitness magazine, bought the magazine, went to my first Pilates mat class in September, and by Christmas time, didn't know how, but I was off all 11 medications and became so intrigued how my body healed on its own through movement and breathing and posture. And that trumped what 4 years of white coats and stethoscopes could not offer me as any sort of solution. Wow.

Just wow. That is so powerful. That is amazing.

Yeah.

And there are a lot of women I am guessing that are resonating with this right now, and that maybe you're listening right now and feeling a little bit of hope for having been in that same spin cycle. So with that, let's— for anybody listening who is not quite sure, because I know the words pelvic floor we're using more and more, thankfully, but to a woman who isn't quite sure, what is that exactly, and why is it crucial for overall health, especially as we age?

Yeah, so what women don't realize is that our pelvic floor— and men and women have pelvic floors. I think a lot of men think, well, I don't have babies, therefore these muscles don't exist in my body, and they absolutely do. So the pelvic floor is a group of muscles that sits inside our pelvis like a hammock, all right? And what happens is just like any other muscle in our body, when a muscle is functional, it knows how to do two things really good. It knows when to work and it knows when to rest. And like any muscle in our body, if it works all the time, it's just as dysfunctional if it hardly ever works. So, here's what most women don't understand. Is that when your pelvic floor, which is literally the floor of our core. So, you know, when you hear women say, I gotta strengthen my core, Debra, what's the first thing you think most people think when you, when we hear them say like, I gotta get a stronger core?

Oh, they think they need to do something on their back and do core exercise like crunches or sit-ups.

Exactly. I gotta do my crunches. I maybe some planks because my core is that six-pack. But really what the core is, is a three-dimensional, cylindrical structure with a roof and a floor. So now that we kind of redefined what the core is, the pelvic floor is the floor. The diaphragm, which is the main muscle of respiration, it sits in the rib cage like an open umbrella or a mushroom cap. And because of the geographical location between the pelvic floor and the diaphragm, the pelvic floor literally looks up. And if it does not see any movement it thinks that the diaphragm's on a holiday. So, if that's the case, the pelvic floor is going to be on a holiday. And I mean, that's very simplified, but that's actually what's happening. Why would that happen in a woman's body? Well, let's think about becoming— our bodies develop as teenagers. We usually are taller than the boys in our class. We want to hide how our bodies are changing. Exactly, right? So, we take that forward-rounded posture, almost that shame posture. We become small. And when we become small, because the body is so smart, it moves the breathing function from the diaphragm, which is the primary muscle of respiration, into the neck muscles, the scalenes and sternocleidomastoids, which are like the supporting actors. However, these little beef jerky muscles already have a job to hold this bowling ball on top of our spine. So, the body just kind of reassigns the work. And when we are breathing about 22,000 times a day, that's a lot of added work to these little muscles that already have a job. So, over time, we stop using our diaphragm, we start using these muscles in our neck. Fast forward, all of a sudden, we have low-grade headaches at the brow line, at the hairline, we have TMJ issues. A lot of jaw tension will contribute to pelvic floor dysfunction, just like a lot of dysfunction in like our— the plantar fascia of our feet, bunions, that the foot, the health of the foot is also directly related to the health of the pelvic floor. So, all of these forces are directing, you know, into these beautiful hammock muscles that are holding up 3 important pelvic organs, right? The uterus, the bladder, and the rectum. And what women need to understand is that as soon as they shift the breathing from these neck muscles, back to the diaphragm, the pelvic floor looks up and is like, oh, she's returned from vacation. Because when the diaphragm is lifting and lowering, the pelvic floor is doing the exact same thing. So it's almost like giving CPR for your pelvic floor when you start to learn how to inhale through your nose and exhale out of your mouth. The cylinder part of the core, that's where we get into like the six-pack muscle closest to the skin. The internal and external obliques, which twist us and side bend us. And then, the queen of the abdominal muscles truly is the transverse abs, which are like our internal corset that wrap us from the back to the front. And so, I think women, if they were to understand just a little bit about how their body works, we wouldn't be in a situation where 1 in 3 North American women has some sort of pelvic floor dysfunction. And, we can talk about what does that mean. And you know what most women believe is that incontinence products, so pads, are a solution. And the reason that we know with confidence most women feel like this is just a part of being a woman and I need to now wear pads for the rest of my life is the incontinence product industry will reach $20 billion in the next year and a half. And that is, right? And in a situation where 90% of pelvic floor dysfunction is a movement issue. You're not breathing properly, you don't have proper posture, you don't have proper blood flow. 9 out of 10 women can improve pelvic floor health with simple breathing, posture, and getting blood flow to these muscles.

Okay, that was really good. I won't ask you to repeat it, but I'm gonna tell all of you, stop, rewind, play it again, because that was the mic drop right there. You just got it. And this is really important. So now, yes, let's go on. You've hinted at this, really, but let's very directly say, what is pelvic floor dysfunction? Because I think a lot of women think maybe this is just urinary incontinence, it's just not being able to hold it, and that it kind of ends there. But there's so much more.

There is so much more. And I mean, you hit the nail on the head. I think most women will connect the dots between, you know, coughing, sneezing, laughing, and peeing a little bit. And that really, that is the majority of pelvic floor dysfunction, but it can also show itself as bloating, constipation, low-grade back pain, chronically tight hips, cold tingly feet because it's a blood flow issue. I mean, it also can be frequency, how many times you're going to the bathroom or urge. I don't have to pee now, but I'm walking up to my steps with bags of groceries and all of a sudden groceries are dropped, door swings open, and you're running down the hall to the bathroom undoing your pants so you make it in time. So, there is this frequency, there is this urge. You know, a lot of women will get up at night to pee. Dr. Bruce Crawford is the urogynecologist in Reno, Nevada, who I really, really shifted things for me when it came to pelvic floor. It was his actual— his flagship research study with almost 2,000 women looking at almost 200 exercises to see what were the best exercises to retrain the pelvic floor. And he took them from yoga, Pilates, personal training. And so, in working with him, 7 to 8 times, I guess, 7 to 8 pees in a 24-hour period is what is considered usual or would be a good baseline for women to aim for. And, those days where as moms, when we're ready to go somewhere and we tell our kids, "Can you quickly go try and go pee?" "Mom, I don't have to pee." "Just go try." "I don't have to go." "Just go try." Right? That actually plays into some of this frequency because at that point, we're now retraining the neurological patterning in the brain to go with, "Here's what I think I should be going pee versus I feel I should be going pee." And so, we train the bladder to send signals when maybe it's only 20 or 30% full and you get a few little drops and away you go. But now, you're creating a new base Lifeline, and the muscles of that muscle— or that the muscles of that organ are being retrained to tell you, I gotta go, when really you could retrain it back to that 7 to 8 times in a 24-hour period.

Oh wow, that is very interesting. I'm sure there are a lot of women taking a second check at, oh my goodness, what have I been doing, right? Oh no.

Yeah.

Okay, okay, talk about painful sex.

So, if we were to look at a continuum, the pelvic floor on the too much tension or too much tone side of the continuum, we call it hypertonic, right? If we eat too much sugar, we give a kid too much sugar, they're hyper, they're all over the place. Well, a muscle that is hypertonic has too much tone to it. So, it's actually just as dysfunctional as a muscle that doesn't— is lacking tone. So, if we have hypertone on one end of the continuum, we have hypo, H-Y-P-O, tone, lacking tone on the other side. Painful sex will fall into that side of the continuum where there's too much tone, right? It's like a brick wall. Women that tend to have painful sex also may have a lot of bloating, GI issues, constipation, right? Because if we think that we're not talking about urinary incontinence, We're light years away from talking about fecal incontinence, which a lot of women also experience, right? And so that is what's happening when there is, you know, when there is painful sex. And I want to— this is a perfect time to just— it is another mic drop moment.

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So the pudendal nerve is the main nerve that runs from our brain through the genitals into the pelvic floor in both a man's body and a woman's body. So, it's pudendal, all right? When I learned this next fact, I was like, "Oh my gosh, this answers everything about why we are still so muted about this part of women's health." It's why my posts on Instagram, just from using the word pelvic floor, will get tagged as inappropriate content, right? So we are still kind of living in the dark ages, but when you Google the Latin root of the word pudendal, what pops up is the definition is an area of shame. So the word pudendal literally is rooted in energy and frequency and emotion of shame. So are we— we should not be surprised that we come into this world with that part or that energy in this part of our body. And for a lot of women, childbirth, motor vehicle accidents, sexual trauma, just high anxiety where we're in the sympathetic mode where it's fight or flight all the time, you are holding tension. And this is why most women live in that hypertonic world and why when we tell them that Kegels are the answer to strengthening their pelvic floor, they already actually have a pelvic floor that's too tight. So, doing those Kegels of stop the flow of urine and then imagine starting the flow of urine, you're actually exacerbating that tension, making your situation worse. You don't realize that, so you think, I gotta do more Kegels. Right? So, about 70% of women are hypertonic. And, in fact, the few pelvic floor physical therapists that I have contact with, I've asked them and they're like, "Oh, Janna, it's like over 90% of women are holding. There's too much tension." So, that's what we're experiencing when there is pain during intercourse is that inability to relax. One of my very best friends, when she started using my Kooch ball, about 3 weeks after, she texted me and she's like, "I need to talk to you right now." And so, I'm like, "Okay." So, we got on a call and she said, "Jana, I didn't realize that when you sit on the toilet to go pee, that your body is able to start the flow of urine within seconds of sitting down." She said, "It has been over a decade that I actually sometimes will count to like 10 or 11 Mississippis before the flow of urine will start." And so, right, that is that hypertone, too much tension. That is happening in most women's bodies, and they're just not consciously aware of it.

That is amazing. Wow. Okay, another huge insight. And you have a tool, so your Kooch ball— probably should explain it if you happen to have one there. I don't. Yeah, yeah, right. Okay, great. So you could show it, talk about how it differs from traditional pelvic floor exercises, and how specific is that size and what it does for you.

Sure. So, the Kooch Ball was born out of— I talked earlier about like the 3 Bs, right? There was the lack of breathwork, lack of body position, AKA posture, and blood flow. We know that any body or any muscle in the body, when it doesn't have oxygen-rich, nutrient-rich blood, it's like a plant without water and sunlight. It just is not going to flourish, okay? So, when a muscle doesn't have blood flow, there's tissue called fascia, connective tissue that in a healthy body, fascia and muscle should glide like a little kid going down a water slide. The reality is because we have high levels of stress, we're dehydrated, we're overcaffeinated, we're not moving as much as we should, that fascia and muscle sticks like Velcro, sticky, sticky Velcro. So, So when I came back from learning more about Dr. Crawford's research, and I, at that point, I owned my Pilates studio, I owned my integrated health therapies clinic, and I did have pelvic floor physical therapy at my clinic, but I wanted something I could use and women could use as a fitness tool at home in my classes. And so the mom of 3 boys, I literally went down to their toy box one night and I sat on every mini basketball and floor hockey ball and tennis ball that were in that box. Just started feeling, what does this do? What does this do? Some were way too hard, triggered my sympathetic nervous system. Some were way too soft, didn't really create any sensation. So, I mean, you know, Debra, as entrepreneurs, right? When we see a problem, we go in and we try and find a solution. And so what I found was that the 5-inch diameter was really important for the angle of the bones of the pelvis for both men and women. So this is a tool for both men and women. And even though women tend to have a wider pelvis to allow for, you know, childbirth, The 5-inch size was really important. Now, the other thing that kind of discerns this tool from, let's say, like a department store ball is that what I did was the bladder of the ball is wrapped with a really cool nylon thread in a specific pattern that gives a ball a little more substance. So when the weight of an adult is on the ball, It's essentially doing a very similar— it's creating outcomes like a foam roller on a quad, or if you were to get a fascia ball in and amongst the shoulder blades. We're creating a situation where the weight of the body on the ball in a hypertonic pelvic floor, too tight, will create this beautiful release in the fascia. And then, we can get these little tributaries of oxygen-rich nutrient-rich blood into the muscle. And it's like feeding the muscle nutrition. When the muscle starts getting nutrition, it will be reminded of its function. It's not like it's forgotten. It just hasn't had the environment to be able to function. Now, in a body that is hypotonic or lacking tone, when you sit on the ball, the ball almost becomes like a false floor or a stage that you can then start to learn the lifting of the pelvic floor, which is the strengthening phase. So, that's why it's so great because it helps women who are hypotonic, it helps women who are hypertonic. And, the main piece that you're gonna feel in your body is something we call the ouch factor. And so, the ouch factor is inversely related to the health of the pelvic floor. So, if you get on this ball and you're like, "Heck to the no, how do you stay on here for 3 minutes?" As you start to get more blood flow into that area, You'll be able to stay, maybe the first time is 10 seconds, but a month later, maybe it's 45 seconds. So, that's what the Kooch ball essentially does is it brings into play that third B, which is blood flow. And then, we, you know, introduce the proper breathing, proper posture. When we're standing, we should have 60% of our weight in our heel bones, 40% across the widest part of the foot. When we're sitting, we should feel those bony butt bones. If you gotta move the flesh of your butt away, than do, but those bony butt bones become like the feet of your body when you're sitting. And if you sit up on those feet, those 3 very simple acts of focusing on breath, focusing on posture, and then getting blood flow, like I said, 90% of pelvic floor dysfunction can be improved very quickly.

Amazing and super helpful for anybody listening. Let's come back to the mindset piece of it because that, you know, woven in here. We don't talk about it because it is— it's embarrassing or brings us shame. We don't have that conversation. I'm sure women have shared small things with me that I have to probe, you know, and nowhere ever in the fitness industry were we taught to ask questions like this, right? So you actually have to know that this is a problem for someone before you know to ask this as a preventative you know, when you're starting with someone, but talk about that mindset. How much does that impact pelvic floor health? And, you know, what do you wish that you could help women make a mindset shift toward?

Yeah. So I think, and you probably see this too, for all the women we've worked with over our, you know, decade and decade and decade long careers, when they present with something physical, whether they have, you know, back pain or, you know, plantar fasciitis, or they're trying to lose weight or, you know, whatever their goal is, that physical goal, the pain point is always underpinned by something emotional. And until you can like get into it, you know, magic can happen when you start to realize that there are these emotional underpinnings in everything, you know, these belief systems that We're just women, not we're just women, but we're women and we should expect these kinds of, you know, I had another, there was another candle on my birthday cake, so I should be peeing my pants a little bit, or I should have to get up twice at night, right? Like we just, we buy into this. We buy into the commercials on TV that show us like, no, even the women in the, you know, the beautiful navy two-piece business suits, like they're wearing pads too. So it should be okay. So our mindset really gets like inundated with this. This is part of being a woman and I'm just going to go with the flow. And so, Dr. Joe Dispenza, I believe, just frames this so beautifully that of the 60,000 to 70,000 thoughts we have in a day, 80% to 90% of them are the same as yesterday, last week, last month, last year. Yet, we crave change. We do our best. Maybe it's our birthday, maybe it's the new year, which we just had, and we're like, nope, 2025 is my year. I'm gonna crush it. I cleaned out my fridge of all the ultra-processed foods. I bought new running shoes, right? And here we are towards the end of January, and maybe some of the dust has settled and you're like, well, damn, is this another, right? Is this another year where I like, you know, we've, I'm sure we've heard all the, like, I've fallen off the wagon, or here isn't like, you know, here's another, another failure, you know, in my list of just can't keep up with it. And because Dr. Joe says, we would much rather live in our familiar past because it's super comfortable. Yeah, right. We would rather live in our familiar past, which is why the thoughts in our mind are this— 80 to 90% of them are the same all the time. We'd rather live there than in this unfamiliar future. The, the distance from point A to point B really starts— we start to narrow that gap by simple inspired actions, right? So, if we know that 80 to 90% of our thoughts are the same as they were last year, what could be different? What if first thing in the morning, instead of reaching for your phone, you just laid in bed and did some breathing and just verbalized 3 things you were grateful for? Because the brain does not discern between success and gratitude. So, if you're feeling heavy, like maybe you failed yourself again, be gratitude. Or be grateful, right? Have gratitude for your body 'cause the brain is gonna think success right away. What about putting some pink Himalayan sea salt into your room temperature water when you go to bed and promise yourself before you leave the doorframe of your bedroom, that first glass of water is in your body waking up your thirst mechanism, right? So, this is what I talk about. I think sometimes mindset, people think that it has to be this 180. I was going in this direction, but today I'm going in this direction. But mindset really can be like this tiny little pivot of one or two things that give you a boost to move out of that familiar path. And that's really the magic to making these shifts in all areas of your health and wellness.

That is so cool. And by the way, I love Joe Dispenza. So just spent a week with him again in November. Yeah. And it, it was my second. Yeah. And absolutely love it. And I remember going to my first one and I would sit at a table at breakfast and everybody was like, is this your first? And then we would go around and it's like, oh, my 14th. And I'm like, what? I'm like, are you a slow learner? But by the end of the week, I was like, oh yeah, this is my first. There will be another for sure. Yeah.

Amazing. Love, love, love.

Okay, so love this. So talk a little bit about— I mean, we are in this moment, and I know you and I shared a little behind the scenes about health habits and change and how easy it is for somebody to think, you know, it's not even February yet and you could feel like you failed, or you missed the bus, like everybody else is starting to change and you didn't start. And so, you know, there goes the year. Let's just not go there, everybody listening. Please. So you have something kind of unique. Yeah, to help people tap into the mindset of behavior change.

Yeah, so I created this experience called the Resolution Solution because my why behind creating it was to remind— and I mean, we both work with women primarily, but of course, we, you know, there's— they have men in their lives. And so when we can start to shift or bring mindset because it can be very hard to wrap your head around. Go for a walk. Yeah, I can do that because I can feel the walk. But how do I know this mindset stuff is really plugging into everything else that I'm doing? And so, using Dr. Joe's work as my inspiration, what the resolution solution is, there's a little video that I frame. Here's probably why you feel like you're on this hamster wheel of change. It's not your fault, right? I wanna show you how the steps over 7 days can really start to shift you out of that familiar past. So, there's a little bit of a training video with me to kind of frame our 7 days together. You get a workbook that takes you through 7 days. Each day there's a different worksheet, and I introduce you to a concept that I've created called my in rituals. So, when rituals are like the superpower of habits and patterns, and when you learn that making conscious choices to do small things, like, you know, getting into sunlight within the first 15 minutes of waking or drinking that room temperature water before starting your day, like these little things add up to huge— they pay huge dividends. And I think, Debra, like we're the same in having to reframe what fitness and wellness is. It doesn't have to be dramatic and big and lots. We also know that in North America, 93% of us are metabolically unhealthy. So, bringing mindset into the mix can really start to shift that needle. So, you get the training video, you get the workbook with 7 days of worksheets, and then I've created 6 3-minute meditations that have some music. And I just walk you through, you know, centering yourself and whether the M word meditation doesn't resonate with you, it is a gift of 3 minutes that you can just take time, identify the space between your thoughts. And this 7 days can be, you know, the support or the what's my first step to make this year different for you, because now you know the why. Behind why all those other times you're the crave or the change you were craving just kind of fell short.

So great. So everyone, I'm going to put a link in the show notes for that. And if you are listening and also thinking or your thumbs are quick, it's flipping50.com/resolution-solution. No spaces between those two words, by the way. Resolution solution. So number one, I'm a huge fan of Joe Dispenza. And mimicking that kind of work, I think we're all, I think he's teaching the world really how to change mindset and how easy and quick it can happen if you know the tools to tap into it for yourself. You're a thought away. If you can just keep remembering you're a thought away. And that together with the physical insights that you've provided, so amazing. Debra, is there one thing that I should have asked you that I didn't today?

You know, I don't think that you should have asked me, but I just wanna leave everyone with this statement is that we search for this momentum and we get so frustrated when we're not moment— don't have momentum or we don't feel like we are consistent. And I would invite everyone to just think about this as a mathematical equation that moment plus moment plus moment equals momentum. So, on those days where you feel like you're highly scheduled, that you're chasing the clock, having your water bottle within arm's reach, maybe standing up to take a Zoom call every once in a while, looking up at through the windows for 20 seconds every 20 minutes, that is what constitutes those moments. And you will start to feel these moments shift your life and really tap into the potential that is within you.

Beautifully said. It's such a wonderful way to close. Okay, everybody, there you have it. All that you knew you needed to know and more about your pelvic floor fitness after 40. And that is where you'll find the show notes for today. Jenna, thanks so much for being here again.

Debra, I love how you show up on this planet. Thank you for having me.

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