Rachel Larson

How to Build and Maintain a Healthy Pelvic Floor for Women 40+

Rachel Larson · December 14, 2025 ·

If you’re a woman in your 40s, 50s, 60s—or beyond—and you’ve noticed changes in your core strength, bladder control, or overall stability, you’re not alone. For many women, midlife brings physical shifts that can feel confusing or even frustrating. The good news? There is so much you can do to support your core and pelvic floor through these years—and you don’t have to blame yourself or push harder to see results.

Let’s break down what’s happening in the body and how to respond in a way that’s smart, sustainable, and empowering.

1. Hormonal Changes Matter—And This Is Not Your Fault

As estrogen begins to decline during perimenopause and menopause, tissues throughout the body are affected—including the pelvic floor. Estrogen helps maintain muscle tone, tissue elasticity, and circulation. When levels drop, the pelvic floor can become less responsive or weaker, which may lead to occasional urinary leakage during activities like sneezing, coughing, running, or jumping.

This does not mean you’re doing anything wrong. It means your body is changing.

Many women benefit from discussing options such as vaginal estrogen or other hormone therapies with their healthcare provider. These treatments can help support pelvic tissue health and function and are often underutilized simply because women assume symptoms are “just part of aging.” You deserve informed care and options.

2. Midlife Strength Requires a Smarter Strategy—Not Less Fuel

Another major shift that happens as estrogen declines is a reduced ability to build and maintain muscle and bone density. This is exactly why traditional advice like “eat less and exercise more” can backfire during this stage of life.

Instead, this season calls for:

Lifting heavier weights (appropriately and progressively)
Prioritizing strength training to protect muscle and bone
Increasing protein intake to support muscle repair and growth

This is not the time to under-fuel your body. It’s the time to fuel wisely and train intentionally. Strength is protective—it supports posture, balance, metabolism, and yes, pelvic floor health too.

3. Kegels Still Matter—But They’re Only Part of the Picture

Daily Kegels can be a powerful tool for improving pelvic floor strength and awareness. Practicing them consistently helps you reconnect to these often-ignored muscles and improves coordination and control.

For best results:

Practice daily Kegels (short, focused sets)
Integrate pelvic floor engagement into functional movement and workouts
Learn how to fully relax and lengthen the pelvic floor as well as strengthen it

The pelvic floor isn’t meant to be clenched all day. It’s meant to respond dynamically to movement, breath, and load. Combining isolated work and integrated movement creates the biggest gains.

4. How Flostate Supports Your Pelvic Floor—From All Angles

At Flostate, we believe optimal pelvic floor health comes from a balanced approach. That’s why our Pelvic Floor Restore On-Demand Collection is designed to:

Activate under-recruited muscles
Strengthen for support and confidence
Lengthen and release tension for full function

These workouts are intentional, approachable, and grounded in how the body actually works during midlife and beyond. Repetition and consistency matter most. You can do these workouts on their own or layer them onto your existing strength, cardio, or yoga routine for added support.

Small, consistent efforts add up to meaningful change. Explore our Pelvic Floor Restore collection in our On Demand Library. https://theflostate.com/on-demand/

You Are Not Broken—You Are Adapting

Your body isn’t failing you—it’s asking for a new kind of care. With the right education, strength training, fueling, and targeted pelvic floor work, you can feel strong, stable, and confident at every stage of life. This is about working with your body, not against it—and Flostate is here to support you every step of the way.

Foam Rolling for Better Movement, Less Pain, and Faster Recovery

Rachel Larson · November 11, 2025 ·

If you’ve ever walked out of a workout feeling sore, stiff, or “locked up,” you’re not alone. When we challenge our muscles through running, strength training, or yoga, our bodies naturally tighten as they rebuild stronger tissue. The problem? Without regular release work, those muscles can stay tense—limiting flexibility, altering movement patterns, and increasing the risk of pain or injury.

Foam rolling is one of the simplest and most effective ways to restore balance and keep your body moving freely. By applying gentle pressure to tight or overworked muscles and the fascia that surrounds them, you help release constricted fibers so they can glide, grip, and function the way they’re meant to.

Why It Matters

When your muscles move better, your joints move better too. Our joints are guided—and often restricted—by the muscles that surround them. Tight muscles and fascia can pull joints out of alignment, causing discomfort and inflammation over time.

Here are a few common examples:

Tight quadriceps → sore knees and increased risk of injury
Tight calves → plantar fasciitis or low back pain
Tight chest muscles → shoulder instability, poor posture, or tingling in the arms
Tight piriformis (deep glute muscle) → sciatica-like leg pain and balance issues

The good news? All of this tightness and dysfunction is both preventable and manageable. You don’t need new joints or surgery every time something hurts—you need a body maintenance plan. Learning how your muscles and joints interact, and releasing problem areas regularly, can dramatically improve your range of motion, posture, and overall comfort.

How to Foam Roll

Foam rolling is simple—but there’s an art to doing it well. Move slowly along the length of a muscle until you find a tender or tight spot, then pause and breathe. Let your body relax into the pressure instead of forcing it. Think of it as melting tension rather than smashing it out. Roll for about 30–60 seconds per area, and notice how your body feels lighter, looser, and more aligned. *Only do this once per day unless advised otherwise.

Want to learn proper technique, where to focus, and how to pair rolling with effective stretches?

Join Us!

Join Alice and Rachel for our Foam Rolling & Body Balance Workshop on Friday, November 14.
Bring your foam roller and yoga mat (we’ll have extras if you need them). You’ll learn how to identify your body’s “hot spots,” release tension using a foam roller and massage ball, and stretch deeply for lasting relief.

You’ll leave feeling loose, balanced, and empowered with tools to keep your body moving pain-free.

7 Nutrition & Exercise Tips That Actually Work for Perimenopause

Rachel Larson · September 10, 2025 ·

If you’re between 40 and 70, chances are you’ve noticed your body changing in ways you didn’t expect—or maybe didn’t sign up for. Perimenopause and menopause can bring more than hot flashes. Think: restless nights, brain fog, mood swings, stubborn weight gain, and energy that just doesn’t feel the same.

Here’s the good news: while these changes are normal, they don’t have to define you. Experts like Dr. Stacy Sims (Next Level) and Dr. Mary Claire Haver (The New Menopause) remind us that this stage of life is a powerful opportunity to reset how we move, eat, and care for ourselves. With a few key strategies, you can feel more vibrant, resilient, and strong than ever.

7 Nutrition & Exercise Tips to Help You Thrive

1. Make Protein Your Friend

As estrogen declines, your body naturally loses muscle at a faster rate—a process called sarcopenia. The best way to fight back is to prioritize protein. Aim for 25–30 grams at each meal, and try to spread it evenly throughout your day. Think eggs for breakfast, salmon or chicken at lunch, and beans, lentils, or tofu at dinner. This not only supports muscle but also helps regulate appetite, energy, and even blood sugar. Pairing protein with strength training makes the benefits even greater.

2. Lift Heavy (For You)

Strength training is the most powerful tool you have in midlife. It protects bone density, improves posture, keeps joints healthy, and even boosts metabolism. You don’t have to lift like a bodybuilder—just challenge your muscles with resistance 2–3 times a week. That might mean squats with dumbbells, push-ups, resistance band rows, or Pilates reformer sessions. The key is progressive overload: adding weight, reps, or resistance over time so your body continues to adapt and grow stronger.

3. Mix Up Your Cardio

Cardio is still important, but the way you do it matters. Long, steady sessions can sometimes leave you feeling drained, especially when hormones are shifting. Instead, try mixing moderate-intensity activities (like brisk walking, cycling, or swimming) with short bursts of higher intensity (like hill sprints or intervals). Research shows this combination supports heart health, preserves brain function, and helps manage weight—without overstressing your system. And the best part? You don’t need long sessions—20–30 minutes is often plenty.

4. Keep Blood Sugar Steady

Shifting hormones can make your body more sensitive to blood sugar swings, which show up as fatigue, irritability, and even more intense hot flashes. Build meals around protein and fiber, then add healthy fats like avocado, nuts, or olive oil. Limit refined carbs and added sugars, but don’t cut out carbs altogether—your body needs them for energy and recovery. Instead, choose complex carbs like quinoa, oats, sweet potatoes, or berries that digest slowly and keep you steady. Even small shifts, like pairing fruit with nuts, can make a big difference.

5. Love Your Gut (and Fiber)

Your gut is home to trillions of bacteria that influence everything from mood to hormone balance. Fiber feeds the good bacteria while also supporting digestion and heart health. Women in midlife should aim for 25–30 grams of fiber daily. The best sources of fiber come from fruits, vegetables and whole grains including leafy greens, beans, chia seeds, apples, brussel spouts, sweet potatoes and raspberries. A diverse, fiber-rich diet also helps regulate estrogen metabolism, which can smooth out symptoms like bloating and mood swings. Probiotic-rich foods like yogurt, kefir, or sauerkraut can give your gut an extra boost, too.

6. Protect Your Sleep

Sleep is often one of the first things to get disrupted in perimenopause, thanks to night sweats, racing thoughts, or shifting hormones. But quality sleep is crucial for hormone regulation, memory, and recovery. Create a calming wind-down routine—stretch, meditate, or read before bed. Keep your room cool and dark, avoid alcohol close to bedtime, and if possible, get outside in natural light during the morning. Strength training and cardio also support deeper sleep, but keep intense workouts earlier in the day. If sleep continues to be elusive, consider magnesium supplementation or gentle nighttime yoga.

7. Hydrate & Replenish

Estrogen plays a role in fluid balance, so hydration needs to shift during this stage of life. Aim for regular water intake throughout the day, and consider adding electrolytes if you sweat heavily or exercise often. Minerals like magnesium, calcium, and vitamin D are especially important now—magnesium supports sleep and mood, calcium and vitamin D protect bones, and together they all help keep muscles and nerves functioning properly. Food sources are great (leafy greens, nuts, dairy, fortified foods), but supplements can help fill the gaps if needed. Even small steps, like starting your day with water and a pinch of sea salt, can make a difference.

This is a New Beginning, Not the End

It’s easy to feel like midlife means slowing down, but that’s far from the truth. With the right tools, this season can be a time of strength, clarity, and self-discovery.

That’s why we’re so excited to invite you to our upcoming Women’s Wellness Workshop: Navigating Perimenopause, hosted by Awake Pelvic Health and Flostate Fitness.

Saturday, September 27th
9:30 – 11:30 am
700 Commerce Drive #130, Woodbury, MN 55125
$79 per person or $120 for two tickets
Click here to purchase workshop tickets

What to Expect:

LEARN: Dr. Hannah Strom will bring clarity on perimenopause—covering hormones, pelvic floor, bone health, sleep, mood, and lifestyle tips. Dietitian Rachel will share how nutrition can support your hormones, gut, energy, and long-term health.
MOVE: A 60-minute yoga practice with Alice, blending pelvic floor-friendly movement, breathwork, and strength, followed by journaling and reflection.
CONNECT: Time to share snacks and conversation with women who get it—leaving you refreshed, understood, and empowered.

Space is limited to 12 participants, so reserve your spot today! If tickets are sold out, email us at info@theflostate.com to join the waitlist.

Pickleballers Need Yoga — Here’s Why

Rachel Larson · August 13, 2025 ·

Pickleball is fast-paced, fun, and surprisingly demanding on your body. Whether you’re a weekend warrior or a daily doubles regular, the quick stops, starts, pivots, and overhead smashes can leave you feeling stiff—or worse, sidelined with an injury.

That’s where yoga comes in. Try this FREE 20 minute class – just for pickleballers!

Strong + Mobile Joints = Fewer Injuries

Pickleball puts a ton of stress on the knees, ankles, hips, shoulders, and wrists. Yoga strengthens the stabilizing muscles around those joints and improves your range of motion. That means:

Fewer rolled ankles and tweaked knees
Less shoulder strain on overhead shots
More resilient, balanced movement all around

Think of yoga as your insurance policy—and your performance enhancer.

Yoga + Agility: A Winning Combo

The secret to faster footwork and better court coverage? Agility. And it starts with body awareness. Yoga builds:

Core strength, to help you pivot and lunge without overloading your joints
Single-leg balance, for stability during quick directional changes
Breath control, to recover quickly between points and stay calm under pressure

BONUS: Reaction Time Boost

Flow-style yoga enhances your neuromuscular connection—the communication between your brain and muscles. With regular practice, your body gets quicker at responding to unpredictable bounces and fast volleys. You’re not just moving more gracefully—you’re reacting faster.

3 Yoga Tips for Pickleball Agility & Recovery

Try dynamic flows like Warrior 2 to Side Angle to Reverse Warrior to train movement control and hip mobility.
Add balance work like Tree Pose or standing figure 4s after a workout to stabilize the ankles and knees.
Use deep stretches (think Pigeon or Reclined Twist) after play to aid recovery and reduce soreness.

Ready to Serve Up a Smarter Game?

Yoga isn’t just for flexibility—it’s functional training for the court. Whether you’re looking to up your game or just feel better between matches, a little yoga goes a long way.

Join us for a livestream, on demand or in-person yoga class this week—we’d love to help you feel strong, limber, and ready to rally.👉 Explore Our Yoga Classes

Try this FREE 20 minute class on YouTube – just for pickleballers!

Strategic Aging: Protein, Strength Training & the Perils of Sugar

Rachel Larson · June 30, 2025 ·

We used to think aging was just about slowing down. Now, we know better. Aging well is strategic. It’s about knowing what your body needs most in this season of life—and making small, sustainable shifts that support your energy, strength, and overall wellbeing.

Three of the most powerful levers you can pull?
Protein. Strength Training. And saying “no thanks” to excess sugar.

Here’s why these matter more than ever—and how to start applying them today.

1. Protein: Fuel for Muscle, Bone & Brain

As we age, we naturally lose muscle mass—a process called sarcopenia. But this isn’t inevitable. With enough quality protein and strength-based movement, we can slow or even reverse that loss.

Why protein matters now:

Supports muscle repair and lean tissue maintenance
Aids in bone health and density
Helps manage hunger and blood sugar
Supports brain function and energy levels

💡 What to do:
Aim for 20–30g of protein per meal, especially at breakfast (which is often the most overlooked). Include lean meats, eggs, Greek yogurt, cottage cheese, legumes, or plant-based protein powders.

2. Strength Training: Your Anti-Aging Superpower

Forget the myth that cardio is king. While walking and movement are vital, strength training is what truly keeps you capable, mobile, and independent as you age.

Benefits of strength training after 40:

Improves balance, posture, and bone density
Preserves muscle and joint health
Enhances metabolism and insulin sensitivity
Boosts confidence, energy, and resilience

💪 At Flostate, our mindful strength classes are designed for longevity—not extremes. Whether you’re new to lifting weights or returning after time away, we make it approachable, safe, and effective.

🗓️ Check out our strength classes at https://theflostate.com/on-demand/

3. Sugar: The Quiet Saboteur

We all know sugar isn’t great for us—but its effects go beyond weight. Excess sugar can fuel inflammation, accelerate aging, and mess with hormones, brain health, and mood.

Too much sugar can:

Disrupt sleep and energy
Trigger joint pain and inflammation
Increase risk of type 2 diabetes and cognitive decline
Decrease skin elasticity and collagen production

🍬 What to do:
You don’t need to cut it all out—but try to limit added sugars, especially in processed foods, sweetened yogurts, and beverages. Focus on whole, satisfying meals that stabilize your blood sugar.

Start Where You Are. Build from There.

There’s no one-size-fits-all approach to aging well—but strategy matters. Small shifts in how you eat and move can lead to more energy, less pain, better sleep, and a greater sense of control over your health.

You’re not too late. You’re not behind. This is your time to move with purpose and support your body in a way that actually works.

🌿 Want help getting started? Join us for a class or reach out—we’re here to help you feel stronger, steadier, and more at home in your body.

📬 Let’s connect. Email us at info@theflostate.com
🧘‍♀️ Explore classes at https://theflostate.com/on-demand/