Small Moves PF

05/22/2026

In the midst of chaos, always find time to sit, breathe, and recenter 💚✨

Thank you to the for having me ! We moved through a spicy classical mat Pilates flow while also learning about the pelvic floor, breath, posture, and the power of intentional movement.

So grateful for every woman who showed up.

MovementIsMedicine ”

04/22/2026

Leaking when you lift, cough, or laugh? 💧

This is called stress incontinence 🌊
and it’s not just about your pelvic floor being “weak.”

It’s about how your body manages pressure.

In today’s session, we focused on:
✨ breath control
✨ core + pelvic coordination
✨ retraining the body during movement

Because real life isn’t lying down doing Kegels…
it’s standing, moving, lifting, and living.

Small moves → real results. HIT SAVE !

Follow for pelvic floor–informed Pilates & Fitness 💫

04/20/2026

Breath. Pilates. Pelvic floor 💚

Today we learned.
We moved with intention.
We shared stories.

And we created a space to talk about what it really means to be a woman 💕

Not just how our bodies look…
but how they function, feel, and heal.

This is what Breath & Flow is all about ✨

Small moves. Big impact.

Follow so you don’t miss the next class 🥰🫶🏽

04/03/2026

⸻

This isn’t just Pilates…
this is learning your body in real time. 💚

If you’ve ever felt like:
✨ your core isn’t connecting
✨ you’re always holding tension
✨ you don’t really feel your pelvic floor
✨ or you’ve been doing workouts but not seeing real change

…it’s not because you’re doing it wrong.
You just haven’t been taught how to connect.

Breath & Flow is a pelvic floor–informed Pilates experience where we slow things down and focus on:

✔️ breath + core coordination
✔️ pelvic floor awareness
✔️ alignment + control
✔️ actually feeling the movement while you do it

Because when you can feel it…
that’s when your body starts to change.

This is education + movement combined
so you leave not just worked out — but understanding your body.

✨ Limited spots
📅 April 11
⏰ 1:45–3PM
📍 Body by Choosen, Miramar

If you’ve been wanting to feel more connected, more in control, and more confident in your body…

this class is for you. 💫

Tap the link in bio to reserve your spot.

BlackWellness MindfulMovement PelvicFloorCoach MiamiWellness

03/31/2026

02/26/2026

POV: You’ve been doing Pilates wrong because nobody taught you how to breathe.

Breath & Flow is not just a class.
It’s a pelvic floor–informed Pilates experience.

If you’ve ever:
• Held your breath during core work
• Felt pressure instead of engagement
• Leaked a little during workouts
• Or left class confused about “inhale… exhale…”

This is for you.

March 14. Miramar, FL.
Limited mats. Link in bio 💚

CoreControl

02/21/2026

🌿 Breath & Flow

A Pelvic Floor–Informed Pilates Experience
Hosted by Small Moves PF &

Join us for an educational and movement-based workshop designed to help you understand the connection between your breath, core, and pelvic floor.

This is not just a workout.

This experience blends:
• Pelvic floor education
• Breath mechanics
• Core coordination
• Intentional Pilates flow

If you’ve ever felt confused during breath cues in class, unsure what your “core”& “powerhouse “should be doing, or disconnected from your body during movement , this workshop is for you.

You will leave with:
✔ A clearer understanding of how breath affects your Pelvic floor
✔ Better breath control during movement
✔ Practical tools you can use in any Pilates class
✔ A deeper mind–body connection

⸻

📍
2600 S University Dr
Miramar, FL 33025

🗓 March 14, 2026
⏰ 1:40PM – 3:00PM

🎟 Limited mats available. Early registration is strongly encouraged.

02/18/2026

This week I graduated multiple women from my 6-week pelvic floor coaching sessions … and the transformations? ❤️‍🔥Whew.

These women didn’t need surgery.
They didn’t need to “just deal with it.”
They needed education, breathwork, movement, and someone who actually listened.

🚨Pelvic health is life changing when you finally understand your body.

To the incredible women who trusted me and committed to doing the work… thank you. 🥹💚Your growth is the real testimony, These reviews are exactly why I do this work. 💚

📌If you’ve been feeling confused, embarrassed, or dismissed… this is your sign.

✨ Take the FREE pelvic floor questionnaire in my bio. ✨

Small moves. Big shifts. Real results.

02/11/2026

Sculpt classes are amazing.
HIIT classes are fun.

But True Pilates + Pelvic Floor?
That’s my favorite. 💚

Those small moments.
The control.
The breath.
The flow.
The education.
Movement with intention.
True mind–body connection.
This isn’t just a workout 🚨

This is where real, long-term growth happens.

This is my signature class: Physilates ✨🦄
Pilates +Physical therapy principles +Powerhouse focus.

Intentional movement.
Pelvic floor awareness.
Strength that supports you beyond the mat.

Make sure your notifications are on 👀
Our new home will be revealed next week.

I can’t wait to meet you on the mat.

With love,
Dajah S
Physical Therapist Assistant , Pelvic floor Coach & Pilates Instructor 💋