Root + Rise 30A
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Whole-body pelvic health and core support for women. Serving the Santa Rosa Beach/30A FL area.
Root & Rise helps you understand the connection between breath, core, and pelvic floor so you can move, live, and feel better.
08/17/2026
Taking care of your beautiful body? Kinda chic. ✨
07/22/2026
Every woman who walks through my door has a unique story, but so many share the same desire—to feel stronger, more comfortable, and more confident in their own body.
These are a few of the women I’ve had the privilege of walking alongside recently. 🤍
✨ A mom in her early 40s wanting to stop leaking and get back to the active life she loves.
✨ A mama in her third trimester preparing her body for birth with better mobility, breathing, strength, and confidence.
✨ A new mom juggling several little ones, feeling weak, overwhelmed, constipated, and carrying tension throughout her body.
✨ A busy mom of preschoolers dealing with pelvic heaviness and back pain, wanting to build a stronger foundation before returning to more intense workouts.
✨ A young mom navigating chronic back pain, pelvic tension, and painful intimacy while preparing her body for a future pregnancy.
No two women look exactly the same—and that’s why every assessment and every plan I create is individualized.
My goal isn’t just to help you “fix” a symptom. It’s to help you understand your body, build a resilient foundation, and move through this season with greater strength and confidence.
If you saw a little of yourself in one of these stories, I’d love to help. 🌿
07/09/2026
Mamas! Come join me for a FREE pelvic floor workshop this coming Tuesday! 💖
As I settle into my delightful new office at the Growing Green Families SRB location, I want to get to know some of you and introduce you to the wonderful world of understanding your pelvic floor. This felt like the perfect way to do it! ✨
Open to anyone, whether you’re pregnant, on a TTC journey, newly postpartum or you had your babies 10+ years ago. This stuff affects us all!
I’ll spend time walking you through some basics of how the anatomy works, what helps (and hurts) our pelvic floor, bust some common misconceptions, and then open up for juicy Q&A. 😉
Feel free to bring your little ones, bring a friend, bring your own mom, etc. Just shoot me a DM so I have an idea of attendance, please and thank you. 🙏 We’ll gather in a living room that has a sweet kid’s play space and lots of comfy chairs.
When: 2-3pm Tuesday, July 14
Where: 65 Eden Dr, Santa Rosa Beach (Growing Green Families)
Why: To get to know more mamas in this community and because our pelvic floors deserve a little love! 💗
Ever wonder what actually happens during a first pelvic floor coaching appointment? 🤍
It’s not just a quick chat and a list of exercises. It starts with your story — your symptoms, your health history, pregnancies and births, injuries, your goals, what’s frustrating you, what you’re hoping to feel and do again. I want to hear all of it. You deserve to be listened to with care, not rushed through.
From there, we move into a physical assessment — looking at how you breathe, how you move, how your muscles recruit and coordinate, where there’s strength and where there are imbalances. I’m not looking for what’s “wrong” with you. I’m looking at the whole picture, because your body doesn’t work in isolated pieces, and neither should your care.
By the end of that first session, you’ll already have some basics to start working with, and I’ll build you a customized program in my app — designed around what I saw, what I think will actually move you toward your goals, and what your body is asking for right now.
Every visit after that, we keep checking in: how’s it going, what’s changed, what’s hard, what’s working. We adjust, add, and keep building — together.
This is what holistic, whole-person pelvic floor care looks like. 🌿
Ready to start your story? Link in bio to book your intake. 💕
06/18/2026
✨ Birth is beautiful. Birth is powerful. Birth is unpredictable.
One of the greatest gifts you can give yourself before giving birth is preparation—not because birth always goes according to plan, but because understanding your options, trusting your body, and having practical tools can help you navigate whatever unfolds with greater confidence.
As a mom of six, women’s health practitioner, and birth educator, I’ve created Birth Strong to be the course I wish I’d had 22 years ago, and to help couples feel informed, empowered, and supported as they prepare to welcome their baby. 🥰
💙 Thursdays 6–8pm
💙 June 25 – July 16 (4 weeks)
💙 Point Washington - Growing Green Families
💙 $325 per couple
Perfect for families expecting babies in August and September.
Learn more - https://rootandrise30a.com/birth-strong-class
Message me with questions or use link in bio to reserve your spot! 🌟
✨ Birth is one of life’s biggest transitions... and you deserve to enter it feeling prepared, informed, and confident. 🤍
I’m so excited to officially open registration for Birth Strong, a 4-week childbirth education series designed to help you prepare your body, mind, home and heart for birth and postpartum.
Together, we’ll explore:
🌿 How to support your body for labor and birth
🧠 Practical comfort measures and coping strategies
💪 Pelvic floor, breathing, and movement techniques
🤍 Common interventions and how to make informed decisions with confidence
👶 What to expect in the early postpartum period
🤝 How partners can provide meaningful support every step of the way, and so much more…
This isn’t about achieving the “perfect” birth. It’s about helping you feel strong, capable, and equipped to navigate whatever path your birth takes.
📍 Growing Green Families – Point Washington/Santa Rosa Beach location
📅 Thursdays: June 25, July 2, July 9 & July 16
⏰ 6:00–8:00 PM
💲 $325 per couple
🤰 Especially ideal for families with August & September due dates
👫 Partners are encouraged to attend!
Space is limited to keep the experience personal and interactive.
Ready to prepare for birth with confidence? Send me a DM or grab your spot through the link in my bio! ✨
Most women are never taught this: some everyday bathroom habits can actually increase urgency, tension, and incomplete emptying over time. 😬
3 habits that can backfire:
1. Peeing “just in case” too often ⏰
This can train your bladder to signal urgency before it’s truly full.
2. Pushing urine out fast 💦
Straining can create more pelvic floor tension and pressure. Your bladder has a muscle designed to release urine for you, so you can sit back, relax and let it do its job.
3. Hovering over toilets 🚽
When you don’t fully sit, your pelvic floor often can’t relax well enough to empty completely. If you’re concerned about cleanliness, put toilet paper on the seat first rather than hovering above it.
🙌🏼 Better habits instead:
• Go only when you genuinely need to go
• Breathe and let urine flow naturally
• Sit fully whenever possible
• Give yourself a moment to pause, take a deep breathe and relax instead of rushing
Small habits matter. Your bladder works best when your nervous system and pelvic floor feel supported.
If urgency, leaking, heaviness, or pelvic tension are common for you, there may be more going on - I’d love to help. 😊
04/23/2026
Travel changes routine, hydration, food, sleep, and stress levels. 😅✈️🛏️
Constipation is frustrating and can be uncomfortable, but your body just needs support and a feeling of safety 😌 - not panic and trying to force it to happen.
Which is so HARD (I know because I’ve been there! 😅). Our temptation is to want to solve it immediately, throw laxatives at the problem, sit and strain, etc. 🙈
But when we consider the nervous system and how intricately connected it is to our digestion and elimination, it only makes sense that if we give our body “signals of safety” (relaxation, hydration, sleep, calming breaths, reducing the internal pressure and anxiety, etc) it will ultimately respond when it knows it’s safe to release. 🚽🙂
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6925 US-98
Santa Rosa Beach, FL
32459