Versatile Fitness & Physical Therapy

10/24/2026

Leaking p*e during workouts is a common complaint among women who run, lift, and jump — and it’s usually not because of a weak pelvic floor, so the answer isn’t just more kegels.

Join Dr. Michelle Carlstedt, Doctor of Physical Therapy and pelvic floor specialist for a FREE community workshop on why leaking happens and what actually helps.

📍CrossFit Timoro - 1301 Hudson Rd, Hillsdale
🗓️ Saturday, Nov 14, 12-1pm

Free and open to all! Register at the link in our bio 🩵

CrossFit Timoro

10/13/2026

The Good Morning (AKA hinge/RDL) exercise is a common warmup exercise and one of my favorites.

How intentional are you with this warm-up exercise? I used to rush through the exercise and just drive my butt backward, following the “shut a car door with your butt” cue. But I’ve found that I get the most out of this movement with more focus and some different cues.

Try the movement with intentional focus on the ✅s in the video- the differences in position are subtle but the engagement you may feel is wildly different!

🩵

10/07/2026

Active gals- join us for a FREE community pelvic floor workshop at CrossFit Timoro next month.

At this workshop, we’ll cut through the fluff and focus on the root causes of leaking p*e during exercise. You’ll learn how your pelvic floor works as part of a bigger system in your body and why kegals and squeezing your pelvic floor likely isn’t the answer.

The event is free but requires registration. Reserve your spot now by scanning the QR code or clicking on the link in our bio. See you there!! 💪🏼🩵

09/29/2026

I had a good conversation recently with a client who was pretty surprised at the amount of time we spent dialing in on their home program. The reps, the frequency, what they were suppose to feel, how it should feel after, how much pain was okay, how to modify exercises based on symptoms, how it affects their training schedule…the list goes on.

Our in-person sessions are meant to figure out the problem, get pain relief, and find & progress the right exercises to get you closer to your goals. We create the blueprint, and you implement. Then we modify and progress as needed 💪🏼🩵

09/21/2026

Let the new chapter begin, with a sleek new look 📖💪🏼🩵

For those who didn’t know, our family moved from NC back to Michigan to be closer to family after the birth of our little one. Though I’ll continue to provide virtual services, Versatile Fitness & PT has a new home base in Hillsdale, MI 📍

I’ve taken this big change as an opportunity to think more deeply about what I do and I can best serve the community moving forward. Our values remain the same:

👉🏼 provide excellent care to active adults and women with pelvic floor dysfunction
👉🏼 bridge the gap between physical therapy and fitness/performance
👉🏼 promote long-term health & wellness through preventative services

I’m excited to share more about myself, specific services, and in-person practice locations in future posts. So stay tuned and thanks for being here!

09/14/2026

Great workshop this past Saturday at Abundant Rock focusing on connecting to the core and pelvic floor! I love teaching and giving people the tools to identify their own muscle imbalances or mobility restrictions. 🤝🩵

What topic(s) should I cover at future workshops?? Let me know in the comments ⬇️⬇️⬇️

09/03/2026

Do you struggle with connecting to your core or pelvic floor? Learning how to control these muscles- both activating AND relaxing- is a skill you can learn and will help you maintain and happy and healthy abdomen and pelvic floor.

Join us at Abundant Rock Yoga Studio on September 12th for a free community workshop!

Who can benefit:
✔️ pregnant or postpartum women
✔️ anyone who feels they clench or hold tension in their abdomen or pelvic floor
✔️ anyone who feels they can’t activate those muscles
✔️ anyone with pelvic floor issues (ex- constipation, leaking p*e, pain).

First come first serve! There are only 10 slots available so sign up here: https://www.versatilefitnesspt.com/events/reconnectcore-pelvicfloor

08/28/2026

08/21/2026

Check out my podcast with Build Beyond Health, all about pelvic floor PT and postpartum recovery 🩵

07/13/2026

Having trouble getting the lower core to turn on postpartum? You’re not alone. Although the supine lower core brace is a commonly prescribed exercise, sometimes it’s hard to do correctly.

If that’s you, try a standing banded lat pulldown with straight arms. Why I like it:

➡️ standing position: more functional and sometimes an easier position to feel than laying on your back
➡️ less brainwork: I find that the lower abdomen turns on more readily with less conscious effort required
➡️ easily scalable: you can easily make this harder or easier for the level you’re at
➡️ less isolated: unlike the supine brace, this exercise recruits other synergistic muscles along with the core (like the lats)

Remember to use correct form and follow the points of performance (listed in the reel) for the best results. Give it a try and let me know what you think! 🩵💪🏼