Box Wellness Co.

Halfway through the summer I decided to claim as “my summer, too”. My goal was to slow down + rest, despite how busy the season can get. Here is proof of my attempts 😆

🤳🏾 clinic selfie
📖 a book and a coke on the dock
📚 a book in a hotel bed
🍉 street art on my neighbourhood walk
✈️ about to read a book on a plane
🥵 one of many long + sweaty workouts
📖 a book on a boat
☀️ an unbelievable sunset
🥗 a salad i didn’t make
📚 a book with a new bookmark
📝 a gentle reminder

✨ life lately ✨

1. sweaty summer runs 🏃🏽‍♀️
2. a spa day with the girls 🧖🏾‍♀️
3. a 10k race to confirm that i do not know how to pace myself 🏃🏽‍♀️
4. camp drop off 🎾
5. my favourite friday night activity with the sissy 🏒
6. shmoozing with the .iris ladies 💦
7. talking about my favourite things at my favourite place 🏋🏽‍♀️
8. clinic selfie 🤳🏾
9. officially a mother of a double digit 🥳
10. my dog-nephew unimpressed with my antics 🐶
11. deliberating a dip in the lake 🏊🏽‍♀️

been living life off the app lately- moving my body, spending time with the people who make me smile, working in a job that makes me feel happy, and moving my body some more. sometimes i forget that this is the whole point 💕

my goal for the summer: ⬆️ repeat that.

✨ April Highlight Reel ✨

☀️ a run in the sun
👵🏽 my new red light therapy mask routine c/o
🏃🏽‍♀️ the longest run in 15 years
💪🏽 lifting heavy things up and putting them back down
🥰 cottage cuddles with my cutie pie niece and dog-nephew
☕️ the decaf flat white that i’m still thinking about
🌸 signs of spring, finally
🍞 the breakfast i’ve had on repeat

✨ 𝗛𝗢𝗪 𝗧𝗢 𝗣𝗨𝗦𝗛 𝗙𝗢𝗥 𝗔 𝗩𝗔𝗚𝗜𝗡𝗔𝗟 𝗕𝗜𝗥𝗧𝗛⁣
⁣
If you’re pregnant, you’ve likely asked yourself “𝘩𝘰𝘸 𝘢𝘮 𝘐 𝘴𝘶𝘱𝘱𝘰𝘴𝘦𝘥 𝘵𝘰 𝘱𝘶𝘴𝘩 𝘢 𝘸𝘩𝘰𝘭𝘦 𝘦𝘯𝘵𝘪𝘳𝘦 𝘣𝘢𝘣𝘺 𝘰𝘶𝘵 𝘰𝘧 𝘢 𝘴𝘮𝘢𝘭𝘭 𝘩𝘰𝘭𝘦?”⁣
⁣
I get it. I wondered the same thing 10 years ago! And honestly, I wish I would have known then what I know now when it comes to preparing for such a huge physical and mental event. ⁣
⁣
There are many ways to prepare for birth and countless things to consider, but learning how to push and preparing your body for birth is something I recommend to all of my pregnant patients who are planning for a vaginal birth. Figuring it out on the day of is not a great idea, in my opinion. Just like athletes prepare for game day, you should do the same. ⁣
⁣
𝗔 𝗳𝗲𝘄 𝗳𝗮𝗰𝘁𝘀:⁣
-the uterus is contracting to “push” your baby down and out; you push alongside uterine contractions to help⁣
-your pelvic floor muscles need to relax and lengthen as you push in order to make your job and baby’s journey easier⁣
⁣
Swipe through to learn about the 2 different ways to push, how to intentionally relax your pelvic floor muscles, and why improving your spinal + hip mobility is such a crucial piece of preparing for birth. ⁣
⁣
If you’re looking for more info and support on your birth prep journey, I’d be honoured to help. I’m a Pelvic Floor Physiotherapist and have helped hundreds prepare for birth both in my clinic and through my live-online and on-demand courses. Here is how I can help you:⁣
⁣
1️⃣ My 6-week live-online course called BEFORE BIRTH starts next week on April 16th. I cover pregnancy (exercise, pelvic floor training, leaks, constipation, pelvic pain + more), birth (preparing mind, body, and pelvic floor), and postpartum (how to plan, what you need, what to expect).⁣
⁣
2️⃣ My on-demand mini-course called PREP FOR BIRTH covers how you can prepare your mind, body, and pelvic floor for birth - pushing, birth positions, perineal stretch, pain management and more.⁣
⁣
3️⃣ In person at my clinic located at 204 Spadina Ave in Toronto.⁣
⁣
✨ When you go to my profile, you’ll see a list of links for all of these options. And you can always send me a DM ✨⁣

⁣

🤰🏽𝗕𝗘𝗙𝗢𝗥𝗘 𝗕𝗜𝗥𝗧𝗛: an online pregnancy + birth course⁣
⁣
Hi! I’m Aliya, the Pelvic Floor Physiotherapist you found on the internet 🤗 ⁣
⁣
Twice a year, I hold my live-on-zoom pregnancy + birth prep course called BEFORE BIRTH. It’s based on the work I do with my patients every day in the clinic to help them feel prepared, empowered, and confident during their pregnancies - and ready for birth! I pour my YEARS of clinical experience (over 15 years as a physiotherapist) into you over 6 weeks with the goal of preparing your mind, body, and pelvic floor.⁣
⁣
The 11th round of BEFORE BIRTH starts on April 16th - just one month away!⁣
⁣
𝗛𝗲𝗿𝗲 𝗶𝘀 𝘄𝗵𝗮𝘁 𝗲𝗮𝗰𝗵 𝘀𝗲𝘀𝘀𝗶𝗼𝗻 𝗼𝗳 𝗕𝗘𝗙𝗢𝗥𝗘 𝗕𝗜𝗥𝗧𝗛 𝗰𝗼𝘃𝗲𝗿𝘀:⁣
⁣🌟 𝘚𝘦𝘴𝘴𝘪𝘰𝘯 𝟷: a crash course in anatomy, your pelvic floor in pregnancy, and what’s happening in your pregnant body⁣
🌟 𝘚𝘦𝘴𝘴𝘪𝘰𝘯 𝟸: connecting to your pelvic floor + deep core in pregnancy⁣
🌟 𝘚𝘦𝘴𝘴𝘪𝘰𝘯 𝟹: pelvic floor muscle training in pregnancy and how to exercise safely⁣
🌟 𝘚𝘦𝘴𝘴𝘪𝘰𝘯 𝟺: managing common pregnancy experiences like constipation, back / pelvic pain, leaks, and diastases reci⁣
🌟 𝘚𝘦𝘴𝘴𝘪𝘰𝘯 𝟻: positions to choose when in labour, how to push, pain management techniques, and preparing your perineum for birth ⁣
⁣🌟 𝘚𝘦𝘴𝘴𝘪𝘰𝘯 𝟼: how to plan your postpartum recovery from a vaginal or c-section birth⁣
⁣
𝗕𝗢𝗡𝗨𝗦:⁣
🔹 Follow-along videos for prenatal core strength, mobility, labour prep, and mind-body work⁣
🔹 Perineal massage demo video⁣
🔹 Fibre-filled recipe library to help avoid constipation during pregnancy + postpartum⁣
🔹 “Open house” drop in sessions after the workshop series is over⁣
⁣
🎉⁣ PLUS: one participant will win a box of postpartum essentials for the 4th trimester.⁣
⁣
𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗗𝗲𝘁𝗮𝗶𝗹𝘀:⁣
🗓 6 Wednesdays starting on April 16th⁣
⏰ 7:30pm to 9pm est (with lifetime access to all recordings)⁣
💵 $274 CAD / approx $192 USD⁣
⁣
There is only space for 25 in this group and I’d love to see YOU there. ⁣
⁣
🔗Link in my bio to save your spot or head to learn.boxwellness.co/courses/BeforeBirthSpring2025

Oh, perimenopause. You’re fun 🙄

A lil collection of screenshots that made me 🤭 😢 🥺🥰🫡 lately.

Hands up if you’re guilty as charged 🙋🏽‍♀️🙋🏻‍♀️🙋🏼‍♀️🙋🏿‍♀️

If you want to learn more about why your pelvic floor is doing what it’s doing (or NOT doing what you want it to), here is a gentle reminder that I release weekly episodes of the podcast where I teach you all the things you should know about your body and how to fix your annoying pelvic floor problems.

If you’re not already listening, here is your cue! My podcast has a 5-star rating on Apple Podcasts and Spotify, sooooo maybe you’ll like it too? ⭐️⭐️⭐️⭐️⭐️

With lots of love from my pelvic floor to yours,
aliya (the pelvic floor physio you found on the internet)

What you see are happy + beautiful melanated faces. What you can’t see is the love, the unconditional support, the bonds, and the memories that I’ll hold forever from this Women of Colour Pelvic Floor PT retreat in Jamaica 💗

What a blessing to be seen, heard, and loved for exactly who you are. What freedom it is to be surrounded by others who inspire you to be your true, authentic self.

Over the last 5 days:
🤎 I ate more beef patties than I can count
🤎 I listened to the waves and felt my brain sigh
🤎 I shared my scariest feelings and felt seen + loved
🤎 I held the scary feelings of others because sometimes things are too heavy to hold alone
🤎 I laughed A LOT
🤎 I learned how to twerk
🤎 I read on the beach every day

This sisterhood is everything 🫶🏽

🤰🏽𝗕𝗘𝗙𝗢𝗥𝗘 𝗕𝗜𝗥𝗧𝗛 𝗩𝗜𝗥𝗧𝗨𝗔𝗟 𝗪𝗢𝗥𝗞𝗦𝗛𝗢𝗣 𝗦𝗘𝗥𝗜𝗘𝗦⁣
⁣
🗓 6 Wednesdays starting on October 16th⁣
⏰ 7:30pm est (with lifetime access to replays)⁣
💵 $274 CAD / approx $204 USD⁣
⁣
📣 𝗟𝗶𝘀𝘁𝗲𝗻 𝘂𝗽, 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝘁 𝗽𝗲𝗼𝗽𝗹𝗲:⁣
Let me help you feel prepared, empowered, and confident for the biggest moment of your life: the moment you birth your baby and become a mother.⁣
⁣
⁣🌟 I want you to have a more 𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲, confident, and informed pregnancy.⁣
🌟 I want you to know 𝗵𝗼𝘄 𝘁𝗼 𝗽𝘂𝘀𝗵, positions to labour in, and how to 𝗽𝗿𝗼𝘁𝗲𝗰𝘁 𝘆𝗼𝘂𝗿 𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝗹𝗼𝗼𝗿 during delivery.⁣
🌟 I want you to know what’s going on during your pregnancy, labour, and birth - and why - because 𝗸𝗻𝗼𝘄𝗹𝗲𝗱𝗴𝗲 𝗶𝘀 𝗽𝗼𝘄𝗲𝗿.⁣
🌟 I want you to be prepared for a vaginal or a cesarean birth no matter your birth plan - because 𝗹𝗶𝗳𝗲 𝗵𝗮𝗽𝗽𝗲𝗻𝘀 sometimes. ⁣
🌟 I want you you to know 𝗵𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿 in the first few weeks postpartum - when your insides feel like they’re on the outside and everyone only cares about the baby. ⁣
⁣
Over 6 Wednesdays, I’ll teach you all of this and so much more in a safe + judgement-free virtual space. ⁣
⁣
𝗬𝗼𝘂’𝗹𝗹 𝗴𝗲𝘁:⁣
🔸 6 x 90 minute live-on-zoom educational sessions⁣
🔸 Weekly q+a sessions to ensure you “get it”⁣
🔸 An intimate + supportive small group of people all going through the same things⁣
⁣
𝗕𝗢𝗡𝗨𝗦:⁣
🔹 Follow-along videos for prenatal core strength, mobility, labour prep, and mind-body work⁣
🔹 Perineal massage demo video⁣
🔹 Fibre-filled recipe library to help avoid constipation during pregnancy + postpartum⁣
🔹 “Open house” drop in sessions after the workshop series is over.⁣
⁣
🎉⁣ PLUS: one participant will win a box of postpartum essentials for the 4th trimester valued at $200 🎉⁣
⁣
The 10th round of BEFORE BIRTH starts in just 2 weeks on Wednesday October 16th at 7:30pm (est). There is only space for 25 in this group and I’d love to see YOU there. ⁣
⁣
➡️ SWIPE to see what each session will cover and what others have to say about BEFORE BIRTH.⁣
⁣
🔗Link in bio to save your spot or head to https://learn.boxwellness.co/courses/before-birth-fall-2024

Swipe to see how a robot hurt my feelings. It’s important to stay humble, friends 🤣

🤰🏽𝗕𝗘𝗙𝗢𝗥𝗘 𝗕𝗜𝗥𝗧𝗛 𝗩𝗜𝗥𝗧𝗨𝗔𝗟 𝗪𝗢𝗥𝗞𝗦𝗛𝗢𝗣 𝗦𝗘𝗥𝗜𝗘𝗦⁣
⁣
🗓 6 Wednesdays starting on April 10th⁣
⏰ 7:30pm est (with lifetime access to replays)⁣
💵 $274 CAD / approx $204 USD⁣
⁣
📣 𝗟𝗶𝘀𝘁𝗲𝗻 𝘂𝗽, 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝘁 𝗽𝗲𝗼𝗽𝗹𝗲:⁣
Let me help you feel prepared, empowered, and confident for the biggest moment of your life: the moment you birth your baby and become a mother.⁣
⁣
⁣🌟 I want you to have a more 𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲, confident, and informed pregnancy.⁣
🌟 I want you to know 𝗵𝗼𝘄 𝘁𝗼 𝗽𝘂𝘀𝗵, positions to labour in, and how to 𝗽𝗿𝗼𝘁𝗲𝗰𝘁 𝘆𝗼𝘂𝗿 𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝗹𝗼𝗼𝗿 during delivery.⁣
🌟 I want you to know what’s going on during your pregnancy, labour, and birth - and why - because 𝗸𝗻𝗼𝘄𝗹𝗲𝗱𝗴𝗲 𝗶𝘀 𝗽𝗼𝘄𝗲𝗿.⁣
🌟 I want you to be prepared for a vaginal or a cesarean birth no matter your birth plan - because 𝗹𝗶𝗳𝗲 𝗵𝗮𝗽𝗽𝗲𝗻𝘀 sometimes. ⁣
🌟 I want you you to know 𝗵𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿 in the first few weeks postpartum - when your insides feel like they’re on the outside and everyone only cares about the baby. ⁣
⁣
Over 6 Wednesdays, I’ll teach you all of this and so much more in a safe + judgement-free virtual space. ⁣
⁣
𝗬𝗼𝘂’𝗹𝗹 𝗴𝗲𝘁:⁣
🔸 6 x 90 minute live-on-zoom educational sessions⁣
🔸 Weekly q+a sessions to ensure you “get it”⁣
🔸 An intimate + supportive small group of people all going through the same things⁣
⁣
𝗕𝗢𝗡𝗨𝗦:⁣
🔹 Follow-along videos for prenatal core strength, mobility, labour prep, and mind-body work⁣
🔹 Perineal massage demo video⁣
🔹 Fibre-filled recipe library to help avoid constipation during pregnancy + postpartum⁣
🔹 “Open house” drop in session after the workshop series is over.⁣
⁣
🎉⁣ PLUS: one participant will win a box of postpartum essentials for the 4th trimester valued at $200 🎉⁣
⁣
The 9th round of BEFORE BIRTH starts in just 1 month on Wednesday April 10th at 7:30pm (est). There is only space for 25 in this group and I’d love to see YOU there. ⁣
⁣
➡️ SWIPE to see what each session will cover and what others have to say about BEFORE BIRTH.⁣
⁣
🔗Link in bio to save your spot or head to https://learn.boxwellness.co/courses/beforebirthspring2024