Give Yourself the Gift of Movement in Motherhood with Dr. Kayla Borchers

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SHOW NOTES: Episode 56

Dr. Kayla Borchers is here to share more about the importance of proactive pelvic floor therapy, movement as a mom, and having a personalized plan to support your body through pregnancy and postpartum. Dr. Kayla is a Doctor of Physical Therapy, Board Certified Orthopedic Clinical Specialist, Pre/Postnatal Corrective Exercise Specialist, Certified Yoga Teacher and most importantly mom of 2 with another baby on the way!

We discussed the mindset piece of postpartum recovery.

It can be challenging finding time to exercise as a mom and Dr. Kayla shared advice on how to adapt workouts to fit the demands of motherhood. There is no right or wrong way to exercise as a mom, and it’s okay to ask for help or find alternative ways to incorporate workouts into your daily life.

Dr. Kayla suggests focusing on three key areas: strength, mobility, and cardio. She recommends aiming for 2 to 3 days of cardio workouts, such as jogging, power walks, or using a Peloton bike, for 20 to 30 minutes each session. Strength training is also important, with 2 to 3 days dedicated to lower body, upper body, and full-body exercises. Adding in mobility exercises like yoga or stretching for 5 to 10 minutes a few times a week is so important too.

We talked about the idea that exercise and movement are not limited to going to the gym or lifting weights.

Gentle activities like going for a walk or spending time outside can be beneficial. Adapt your exercise routine based on your current season of life and to ask what your body needs each week.

We discussed the importance of mindset when it comes to exercise. Mentally prepare yourself to roll with the punches and do the best you can, even when things don’t go as planned. Simple exercises like breathwork can help with that.

We also talked about the importance of proactive pelvic floor support during pregnancy and postpartum. Dr. Kayla mentioned that more women are reaching out proactively, starting around 16 to 20 weeks of pregnancy, to avoid common issues and continue feeling good throughout their pregnancy. She shared the need for a personalized plan to support the body through pregnancy and postpartum, focusing on strength and exercise routines.

This was a great conversation with Dr. Kayla and I hope it brought awareness and helped you!

Thank you for listening! I would love to connect with you on Instagram (@loveyourbodywell) and hear what you thought about today’s episode!


  • Challenges of finding time to exercise as a mom and advice on adapting workouts
  • Focus on strength, mobility, and cardio in exercise routines
  • Importance of breaking up workouts into shorter sessions throughout the day
  • Mindset and mental preparation for exercise
  • Exercise and movement beyond traditional gym workouts
  • Different approaches to exercise routines and integrating exercise into daily life
  • Importance of proactive pelvic floor support during pregnancy and postpartum



Nourishment from the inside out. 

The Love Your Body Well Podcast is a safe place for you to learn about healing your relationship with your body while also focusing on wellness so you can feel your best. 

I’m your host, Amy Reinecke, and I’ve made it my mission to empower you to own your journey and embrace the path before you. Wellness is multi-faceted and there are so many areas that create the foundation for overall wellness.  As women, too often the number on the scale or the size of our jeans takes precedence, and the truth is, it’s about a lot more than that.

On the Love Your Body Well Podcast you’ll be encouraged to be an advocate for your health, learn to listen and love the skin you’re in, embrace your journey, and heal your body and mind with self-love and compassion. This podcast is for you if you want to take back control of your health and embark on a self love journey to love, cherish and care for the one body you have. Here, you will learn how to love your body well.

Join my email list and connect with me on my blog at and Instagram @loveyourbodywell.

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This podcast is for informational purposes only and is not intended to provide a diagnosis or replace medical care.

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