# Ep 92. The Core Performance Blueprint: Protect Your Body for Longevity, with Viraj Chang

Page: https://stenobird.com/podcast/start-before-you-re-ready-7047661/ep-92-the-core-performance-blueprint-protect-your-body-for-longevity-with-viraj-chang
Text version: https://stenobird.com/podcast/start-before-you-re-ready-7047661/ep-92-the-core-performance-blueprint-protect-your-body-for-longevity-with-viraj-chang.md
Podcast: [Start Before You're Ready](https://stenobird.com/podcast/start-before-you-re-ready-7047661)
Published: 2026-07-13T08:00:00+00:00
Episode link: https://startbeforeyoureready.transistor.fm/92
Audio file: https://media.transistor.fm/bcc16988/abdfd130.mp3
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JSON: https://stenobird.com/v1/public/podcasts/start-before-you-re-ready-7047661/episodes/ep-92-the-core-performance-blueprint-protect-your-body-for-longevity-with-viraj-chang
Duration seconds: 2652

## Resource

In this episode of Start Before You’re Ready , Kelly sits down with physical therapist and clinical Pilates instructor Viraj Chang, owner of Accelerate Physical Therapy in Ashburn, Virginia. Viraj brings over 20 years of clinical and fitness experience and specializes in pelvic floor physical therapy, orthopedic injury rehabilitation, and preventive wellness for women at every life stage—prenatal, postnatal, postpartum, perimenopause, and beyond. Viraj explains how her whole-body, root-cause approach blends Postural Restoration, clinical Pilates, and a unique biomechanical lens to help women lift, run, and return to fitness safely after pregnancy and throughout midlife. A major focus of the conversation is breath and how the diaphragm actually works, why most of us don’t use it effectively, and how asymmetric anatomy impacts breathing and core function. Viraj breaks down what she looks for in a breathing assessment, why many pelvic floor clients breathe from their necks or bear down into their belly, and how tools like straws, balloons, and Pilates machines help retrain the rib cage and restore true core support. You’ll also hear what a typical session with Viraj looks like: a detailed health history, sneaker evaluation, breathing assessment, functional fitness and strength screens, and hands-on work with clinical Pilates equipment. She shares how she develops individualized treatment plans that may include manual therapy, dry needling, rib cage mobilization, and progressive exercise and why she created her own app so patients can follow her cues and breathing in real time at home. — Let’s connect! IG: @kellys_bootcamp My website: https://kellysbootcamp.net/

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## Transcript

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