Shannon Thigpen Wellness
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Health e-News letter
Pelvic Floor Series — Exercise 1 💗
We’re starting simple: lift, squeeze, and release.
Your pelvic floor is part of your deep core, and strengthening these muscles can support bladder and bowel control, pelvic organ support, core stability, and help with leaking or incontinence.
For this first exercise, think about lifting and squeezing the pelvic floor muscles up and in, then releasing completely.
Start with 10 repetitions, once or twice a day.
A few important reminders:
Keep breathing normally.
Don’t pull your belly button in.
Don’t squeeze your glutes.
Try to isolate the pelvic floor muscles as much as possible.
And men, this matters for you too. Pelvic floor strength supports bladder and bowel control, core stability, and sexual function.
Easy peasy—and you can practice almost anywhere.
Save this one and come back for Exercise 2.
Where exactly are your pelvic floor muscles? Let’s make it easier to picture.
After my first pelvic floor exercise video, I received several questions asking for an illustration—and I completely understand why. These muscles are internal, so it can be difficult to visualize what you’re supposed to be contracting and even harder to isolate them if you haven’t intentionally worked them before.
So I drew my own very simple diagram. No anatomy degree—or art degree—required. 😊
Think of your pelvic floor as a supportive sling or hammock underneath the organs of your pelvis, spanning from the p***c bone in front toward the coccyx, or tailbone, in back.
These muscles play an important role in bladder and bowel control, pelvic support, core function and more.
And yes, men—you have a pelvic floor too!
My goal with this series is to make pelvic floor health a little easier to understand and a lot easier to talk about. We’re grown, grown, grown folks. These are muscles, and taking care of them matters.
If you missed Exercise 1, go back and watch that video, then try your lift and squeeze again with this picture in mind.
Questions? Put them in the comments. Your questions are helping me decide what we need to cover next.
My grandmother was born in 1924.
Her parents were children of enslaved people.
By six years old, she was helping raise her younger siblings.
She was strict. She had a temper. Life had hardened her.
But over the years… she softened.
She kept showing up. She kept trying.
She kept growing more loving, more tender, more patient.
She survived by loving. Not perfectly. Not gently at first. But faithfully.
That’s why Black History Month matters.
Not to divide. Not to blame. But to understand.
History explains what behavior alone cannot.
When we don’t understand history, we misinterpret survival.
We misinterpret strength.
We misinterpret one another.
And just like in the body — if we ignore past injury, we don’t heal properly.
Healing requires awareness.
Out of love, respect, and compassion, may we choose curiosity.
“Help me see what I’m missing.”
01/02/2026
Peptides are definitely having a moment right now — and honestly, for good reason.
But what a lot of people don’t realize is that not all peptides are the same.
There’s an important difference between synthetic peptides and naturally sourced, bioactive peptides.
Both have a place. Both can be useful.
But many people are intentionally choosing natural — and here’s why.
Your body was designed to heal, repair, and regulate itself. That wisdom is already there.
Naturally sourced peptides don’t try to override your system — they work with it.
Because they’re recognized at the cellular level, your body knows exactly what to do with them.
They don’t force signals.
They don’t suppress metabolism.
They support communication.
And when cells communicate well and have the energy they need, they begin to function more like they did when the body was in a healthier, more resilient state.
That’s the goal.
The peptide stack I use isn’t about chasing quick fixes or forcing fat loss.
It’s about optimizing metabolism, not suppressing it.
This targeted stack is designed to:
♡Support fat loss without sacrificing muscle
♡Improve metabolic efficiency
♡Reduce inflammation and excess water retention
♡Support insulin sensitivity
♡Improve recovery, sleep, and daily energy
♡Encourage healthy hormone signaling — not override it
This is about cellular communication.
Your body already produces peptides.
I didn’t give mine something foreign — I gave it better instructions.
And yes, I was skeptical at first too.
But how I feel, how I move, and how my body is responding now… that tells the story.
Comment “LEARN” or message me if you’d like more information on the peptide approach I’m using.
Today is January 15th, the actual birthday of Dr. Martin Luther King Jr. (the holiday is observed on Monday).
Dr. King reminded us that how we communicate matters — that transformation doesn’t come by force, but through truth, love, and right action.
In today’s Radiant Rap, I reflect on three of his powerful quotes and connect that idea of messaging to something many people are hearing about right now but may not fully understand: peptides — the body’s messenger molecules.
This isn’t a sales conversation. It’s an educational one.
We talk about:
• why messaging matters — socially and biologically
• what peptides are (and what they’re not)
• why are all peptides not created equal
• and how supporting the body is different from forcing it
As always, this is about being healthy and whole — starting where we are and doing what we can.
✨ You have greatness inside of you. ✨
13/01/2026
These aren’t quick fixes or overnight results.
They’re real people, real ages, and real progress.
What they have in common is structure, consistency, and support — and that’s exactly what the M3 Breakthrough is designed to provide.
M3 = three products + three simple lifestyle shifts + layered support
• FIT – strength, recovery, energy
• LEAN – appetite balance, metabolic support
• RESTORED – deep sleep and next-day recovery
It’s a 90-day reset for people who feel tired, stuck, or like they’re doing “all the right things” and still not seeing change.
No extremes.
No perfection.
Just a steady, sustainable path forward — with a money-back guarantee.
If you’re curious, I’m happy to share more or help you decide if it’s a good fit for where you are right now.
04/01/2026
Grateful for today. Truly. 💛
This photo is just a still moment, but it doesn’t capture the energy in the room.
Today’s peptide workshop at FLOW Pilates & Yoga Studio was full of great conversation, thoughtful questions, curiosity, and genuine enthusiasm around wellness.
Huge thank you to the studio owner for co-hosting and opening up such a welcoming space, and sincere appreciation to everyone who showed up, leaned in, participated, and supported — including our new customers. You made this experience special.
I’ll be honest — one regret is that I didn’t stop to take photos during the workshop (or ask someone to help 😅), but sometimes that’s a sign of being fully present in the moment.
We’ll absolutely be doing this again in a few months, and next time we’ll capture more of it.
Until then, I’m just thankful — for community, for learning together, and for the opportunity to support people on their wellness journeys. 🌿✨
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