Wellbeing

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.

Seasonal Stress? Here Are 6 Ways to Beat the Holiday Slump.

Alice Halvorson · December 8, 2025 ·

The holiday season is supposed to feel joyful, cozy, and magical—but let’s be honest: it often feels overwhelming, overbooked, and overstimulating instead. Between endless to-do lists, social commitments, family dynamics, and the pressure to “make it perfect,” it’s easy to slide into a holiday slump before you even realize it.

The good news? With a few intentional choices, you can shift the season from draining to fulfilling. Here are six ways to beat seasonal stress and rediscover joy this year.

1) Embrace What You Love. Lose What You Don’t.

Somewhere along the way, the holidays become a competition for who can check off the longest list of festive tasks: the perfectly decorated house, the curated family photos, the themed events, the color-coordinated wrapping paper, the marathon baking sessions, the entire holiday movie line up… But the truth? You don’t have to do any of that unless it actually adds joy to your life.

Ask yourself:

What makes the holidays feel meaningful for you?
Which traditions fill you up?
What tasks drain you?

Maybe it’s baking your favorite cookie—not every recipe on Pinterest. Maybe it’s reading a book by the fire instead of rushing from event to event. Do more of what you love and release the rest. Joy comes from presence, not performance.

2) Find Joy in Community

The holidays tend to be socially packed, but not always with the people who matter most to us. Extended family gatherings, work parties, school events, and neighborhood obligations can fill the calendar fast.

Amid all of this, carve out time for the people who actually fuel your soul:

Meet a friend for coffee
FaceTime while wrapping presents
Attend a fitness class together
Run holiday errands side-by-side

These “fill your cup” moments don’t have to be big or elaborate. Prioritizing true connection (even in small doses) can make the season feel grounding rather than exhausting.

3) Get Outside for Sunlight and Fresh Air

Short, dark days can take a toll on your mood, energy, and motivation. One of the simplest (and most overlooked) ways to support your well-being during the winter months is to get outside—even briefly.

Just 10–20 minutes can help:

Regulate your circadian rhythm (hello, better sleep)
Boost serotonin and energy
Clear mental fog
Reduce stress and irritability

Bundle up for a quick morning walk, step outside on your lunch break, or take an evening stroll to enjoy the lights in your neighborhood. The goal isn’t perfection—it’s exposure. A little natural light and fresh air goes a long way.

4) Keep Your Body Moving (Even in Small Ways)

When life gets busy, movement is often the first thing to get pushed aside—but this is exactly when we need it the most. Exercise helps regulate stress hormones, boosts mood, improves sleep, and creates a sense of stability when everything else feels chaotic.

And it doesn’t have to be long or complicated:

A 20-minute Flostate strength or yoga session
A brisk walk while listening to holiday music
Stretching before bed
A quick fitness class with a friend

Think of movement as a gift to your future self—not another item on your to-do list.

5) Protect Your Peace With Clear Boundaries

One of the biggest sources of holiday stress? Saying yes when you really want to say no. This year, give yourself permission to set boundaries that honor your mental and emotional well-being. That might look like:

Limiting how many events you attend
Doing a quick drop-in instead of staying for hours
Making the gift-giving process simpler
Saving white space on your calendar for rest

Your time and energy are not unlimited. Protecting your peace is not selfish—it’s wise.

6) Slow Down and Savor the Moments

It’s easy to rush through December trying to “get everything done” and miss the magic in front of you. Build in tiny pockets of slow-down throughout your days.

Try these things:

Making your morning coffee without multitasking
Sitting by the tree lights for five quiet minutes
Enjoying a winter walk without your phone
Saying no to rushing, whenever possible

These small, mindful pauses anchor the season in meaning rather than motion.

This Year, Choose Joy Over Pressure

Beating holiday stress doesn’t require a complete lifestyle overhaul—just intentional choices that honor what matters most. Identify what fills you up, prioritize connection, move your body, get outside, set boundaries, and slow down.

Here’s to a season filled with intention, warmth, and a whole lot of joy!

www.theflostate.com

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/

Movement with Community: A Positive Combination

Rachel Larson · June 2, 2025 ·

The day our oldest left for college, something shifted. My heart was heavy and so sad. It was hard to focus on work. Thankfully, our youngest was still home—but two years later, when they left too, the silence in the house became overwhelming. It felt like someone was standing on my chest. It was hard to breathe. It was lonely, and I was struggling.

That year, I knew I had to readjust. I needed to figure out how to live—and more importantly, how to feel like myself again beyond the role of being a mom. What I craved, more than anything, was connection.

One Honest Moment Changed Everything

That connection came when I least expected it. After teaching a Yoga Restore class one day, I shared with the group how I’d been feeling. Vulnerable, a little unsure—but honest.

To my surprise, one of the participants stayed after class and opened up about her own experience. She invited me to join a book club she was part of—filled with kind, uplifting people who had also navigated big life transitions.

That day, I made a new friend. And through that group, I met more. Each connection helped shrink the sense of loss I felt—and reminded me that new chapters can bring new relationships, and even renewed purpose.

We All Crave Connection—Especially Now

As we age, we begin to realize that energy and movement aren’t automatic. They’re things we have to create. We have to seek them out intentionally.

To feel more grounded and energized in this stage of life, two things matter:

Physical movement that supports your body and clears your mind
Positive connection with others who understand where you are

In other words—we need community. And not just any community. One that’s supportive, real, and aligned with your season of life.

Why Movement With Others Matters

According to author Tom Rath, there are five essential elements of wellbeing:

Physical
Social
Community
Financial
Career

Three of those—physical, social, and community—are deeply impacted by how and with whom we move.

When you pair mindful movement with shared experience, something powerful happens. You don’t just stretch your muscles—you open space for energy, clarity, and connection to return. And when you feel supported and seen, you’re more likely to stick with habits that support long-term wellbeing.

What Flostate Offers
At Flostate Yoga and Fitness, we create intentional spaces for people to reconnect—with their bodies, their breath, their energy, and with others.

Here’s how we support that connection:

Digital Access for Independent Practice
Practice on your own schedule, wherever you are. Our on-demand library lets you move at your pace, when it works for you.

Livestream Classes for Virtual Togetherness
Join in from home and move with others in real time. It’s a great way to stay connected and consistent.

In-Person Classes for Real-Time Energy
Feel the momentum of being in the room. Whether it’s yoga, strength, or recovery—you’ll leave feeling more present and recharged. It’s not about chasing fitness. It’s about building momentum, creating space for clarity, and moving in a way that aligns with your life now.

Come As You Are. Leave Recharged.

Our in-person community is growing—and we’d love for you to be part of it. You don’t need to be strong, flexible, or “ready.” You just need to show up. Whether you’re starting something new, getting back into a routine, or simply looking for a place that feels good to be—you’ll find it here.

Explore our class schedule
Reach out—we’d love to connect. info@theflostate.com

You’ll find good people, great movement, and a little more energy than you came in with.