The Pelvic Floor Connection

What if the way your breathing is holding you back from healing and wellness?In this episode, I sit down with breathwork facilitator and life coach Nanette Davies for a truly powerful conversation about the link between breath, emotional wellbeing, and pelvic floor health. We talk about the ways stress, grief, and trauma can get stored in the body — often without us even realising — and how the breath can be the key to unlocking softness, safety, and connection from within.Nanette shares simple, transformative breath practices you can start using straight away, plus some moving personal stories that show just how much can shift when we learn to breathe with intention. Whether you're navigating midlife, feeling disconnected from your body, or carrying more than you know — this one's for you.

In today's episode of The Pelvic Floor Connection, I'm joined by the deeply insightful Natalie Nuttall; wellbeing coach, writer, and co-founder of Smile Group, a perinatal mental health charity based in Cheshire.Together, we dive into how our personal and professional experiences, helped guide us to the knowledge that midlife and menopause can become an invitation to come home to yourself—not something to endure or "bounce back". It can be a powerful opportunity for reconnection, reflection, and renewal.Key Themes:         

So many women put their trust in the fitness industry and “train harder” without ever being shown how to support the deep core — especially the pelvic floor. In this episode, we explore how a dedicated fitness routine was actually making a clients pelvic health symptoms worse — and what we did to turn that around.In todays episode I explore:         ✅  How traditional ab work (like crunching and planking) can stress your bladder and pelvic floor        ✅  What “functional core work” really looks and feels like        ✅  Why you should never feel ashamed to speak up to your trainer “I need to train in a way that supports my pelvic floor”         ✅  The role of breath, pressure, and posture in pelvic floor-friendly movement        ✅  Why your body isn't broken — and how to get back to feeling connectedLet's ditch the shame and speak up for women's bodies to build strength from the inside out. 

Welcome to todays episode, we we dive into my top 5 essential steps to support your post-operative recovery after gynaecological surgery.Whether you've recently had a hysterectomy, prolapse repair, fibroid removal, or any form of pelvic surgery, this episode gives you compassionate, practical tools to help your body heal — not just now, but for the long-term.

In this episode of The Pelvic Floor Connection, I'm talking to you, if you are preparing for gynaecological surgery, or know someone who is. If you're waiting for a date, feeling anxious, or unsure what you should be doing in the lead-up to your operation, this is essential listening.I explore why pre-op preparation is so important and why it's often overlooked. I explain how to become your own best advocate within a strained medical system, when it comes to really healing well, managing pressure in the body, and supporting recovery through breath work and movement.This episode walks you through key questions to ask your consultant in advance of your surgery, how to prepare for the days and weeks after surgery, and why treating your recovery like a “fourth trimester” can make all the difference. You'll also learn the importance of understanding your breathing mechanics, how your pelvic floor works under load, and why cues like “exhale on the effort” can be incredibly protective — both in the operating theatre and beyond.If you're heading into surgery (or supporting someone who is), this episode will help you feel more informed, empowered, and connected to your body through the entire process.     

Are you doing loads of pelvic floor work but seeing little or no results? If you're obsessing over reps, constantly squeezing, or chasing a "bigger lift," this episode is for you.Host Sarahjane West-Watson explores why less is more when it comes to pelvic floor health—and  how shifting your focus to quality over quantity can lead to better strength, function, and real, lasting results.

Have you ever felt like you're doing all the right things for your pelvic floor, but you're still not seeing results? I hear this frustration all the time especially in chronic or complex pelvic floor and core issues.In this episode, I break down exactly why traditional pelvic floor exercises might not be working for you—and what to do instead.I'll also share insights from the women who've seen real, lasting improvements with more holistic smaller shifts, that together make all the difference for them! Most often, when pelvic floor and core issues are long standing, complex or just become a conversaton youre fed up with having, its time to REALLY change your strategy!  In This Episode:✅ Why standard pelvic floor exercises might not be enough✅ The key habits of women who see real, lasting change✅ How digging deeper than just the pelvic floor create the shifts in action that have been missing✅ Why a holistic approach is the missing piece in pelvic floor restorationLinks & Resources:

Todays episode is all about learning how to prioritise what truly matters, identifying your "glass balls" in life, and making choices that allow you to thrive rather than just survive. If you've ever felt like you're swimming against the tide—whether in midlife, menopause, or just everyday life—this one's for you.Plus, I'm thrilled to introduce my upcoming Flourish Transformation Program—a deeper mentorship designed to help you realign with your body, reclaim your energy, and truly thrive.In This Episode, I explore:✅ How to recognise what truly matters in your life—and what you can let go of✅ Why self-care isn't selfish but essential✅ The importance of adjusting your movement and exercise to support you through change, instead of being another chore!✅ How the Flourish Transformation Program can help you reconnect with your body and mindWant To Flourish With Me? :           

Key themes of todays episode:The link between the Pelvic Floor and the Back: Understand how the pelvic floor underpins and supports the sacrum, pelvis, and spine to provide stability and relieve pressure off all the nearby joints.Common Misconceptions: Why focusing solely on abdominal activation (like the Trans Abs), whilst ignoring your pelvic floor, might mean that you never get to the root of the issue.Real-Life Transformation: Hear how one client found instant relief by reactivating her pelvic floor and realigning her body's biomechanics.Top Tips: Learn how to incorporate pelvic floor engagement into daily movements and core restoration exercises for long-term back pain relief.Key Takeaways:The pelvic floor acts as a stabilising force at the base of the spine, supporting the alignment of your lower back and pelvis, to spread biomechanics loads!.Grumbling long term back pain may persist if the pelvic floor isn't properly engaged during rehabilitation efforts.Activating the pelvic floor is crucial to breathing mechanics, spinal stability, and overall movement patterns.And Those Links:www.FitFannyAdams.com/COACHING to learn more about my 2025 Coaching Program launching in January!Transform Your Core: Access Sarahjane's 6-week on-demand program to restore pelvic floor function, improve core strength, and support your back health. www.FitFannyAdams.com/SelfPacedTransformConnect with Sarahjane:Website: FitFannyAdams.comEmail: Sarahjane@FitFannyAdams.comInstagram: @FitFannyAdamsDon't Forget to Subscribe!Enjoyed this episode? Please leave a rating, share your thoughts in a review, and hit subscribe so you never miss an episode!

The complexity of core and pelvic health issues can be immense, often overwhelming and sometimes truly life changing.For some women there is some much deeper work that needs to be undertaken to unravel the complexities of chronic pelvic pain or core dysfunction.  Self sabotage, weight-loss, mental health and motivation all play a huge role in the function, balance and strength of our core and pelvic floor and overall wellbeing. And that is why I'm launching an exciting small group, 6 month, mentoring programme for 2025.  Join me for an immersive six-month coaching program featuring one-on-one sessions, group coaching, and community support to transform your wellness, from the core.I love working deeply with women that have the desire,  but who need the tools and support to transform.  Want to work with me? Let's chat!  Visit FitFannyAdams.com/COACHING to learn more. Let's make 2025 your year of empowered wellness and core strength!@FitFannyAdamssarahjane@FitFannyAdams.com

Having been a student of Yoga Psychotherapist Ashley Turner for well over a decade, todays episode is an absolute prividge. Today I share our Insta Live deep dive into the importance of pelvic health, particularly during midlife and menopause. I share my own personal journey; from being unaware of pelvic health issues to becoming a specialised pelvic floor and core coach following her own postpartum experiences, despite being a qualified Physiotherapist. We highlight the lack of quality education and knowledge regarding pelvic floor health in Western medical and yoga training. Despite our different speciality backgrounds, we deeply understand and appreciate the intersecting physical, emotional, and psychological aspects of pelvic health and shed light on the prevailing societal stigma, with the intention of better supporting our women. Enjoy 2 WEEKS FREE in Ashleys Haven Membership HERE or Support your Menopause with her deep 6 month Metamorphosis programme HEREAnd, to access my 2 FREE Workshops in November, head to www.FitFannyAdams.com/November`I really hope you enjoys todays episode. Please connect with me and let me know how todays episode affected you @FitFannyAdamsAnd please take a moment to drop a rating and review! 

 With Menopause Awareness Day around the corner, todays episode was the perfect opportunity to bring some essential attention to the often-overlooked topic of pelvic floor decline in menopause.Our pelvic organs and vaginal tissues contain a high Oestrogen receptor sites, and as we move into peri-menopause and menopause, the decline in Oestrogen can significantly impact these areas. This means that pelvic floor dysfunction becomes more common during this time and beyond.The statistics are alarming and they reflect the need for us to be better looking after our pelvic floors sooner rather than later. In this episode I share five key strategies to help prevent pelvic floor decline and maintain strength as we age, starting with getting to know all your pelvic floor muscles with my FREE Quick Guide fitfannyadams.com/quickguide Be sure to let me know if you found todays episode helpful... and please take a moment to rate and review this podcast, to help ensure it lands in the ears of those that need to hear it. Thank you for listening, and do connect with me @FitFannyAdamsor sarahjane@FItFannyAdams.com

In this episode, the focus is on menopause and peri-menopause and offers an empowering discussion on why pelvic floor health undergoes dramatic changes during this massive life phase.Professionally and personally I have witnessing a tidal wave of women grappling with severe hormonal symptoms, disrupting well-being, sexual health, and our intimate relationships. I struggle to understand why as a society we are not better preparing for and supporting our women through this exciting but often turbulent transition.  In this episode we discuss the hormonal shift women experience during menopause and peri-menopause, specifically the reduction in Oestrogen production. Combined with the deeper mental and emotional transition beyond the fertile period of life this time is delicate,  intricate and mentally and physically stressful. I explore how we mask the monumental transition of menopause to 'being a hormone thing' rather than other significant life transitions, such as puberty or early motherhood. We need to better understand the internal stress our bodies and minds go through.Our pelvic floor health is deeply affected by these changes. Increased stress and hormonal fluctuations often lead to increased pelvic floor muscle tone, pelvic congestion, pain, increased urine frequency and UTI's etc. This can, will and does disrupt the breathing cycle, core strength, and overall body well-being.Let's learn to listen to your pelvic floor and your body overall. Let's learn to adopt a holistic approach to managing and navigating symptoms. While medical interventions like HRT or topical Oestrogen can offer immediate relief, understanding and restoring hormonal balance internally is crucial. And here is that link to register for Novembers project where I want to help you better connect with your body to odies through breathing exercises, relaxation techniques and connecting with your pelvic floor:www.FitFannyAdams.com/NOVEMBER or drop me a message at @fitfannyadams.Connect, I'd love to hear from you! x Sj    

This episode launches a counter attack on the unnecessary reliance on commercial driven and often environmentally unfriendly products like pads. Today I share my top 3 tips to help you get on top of bladder leakage and feel confident in your coughs and sneezes! Tip #1: Seek Professional Help... And keep asking until you find the right help for you! Tip #2: Moderate or minimise your bladder aggravators:CoffeeAlchoholChocolateEnergy DrinksTomatoes Citrus FruitsTip #3: Correct Pelvic Floor TechniqueHave the confidence to rethink your strategy of excessive gripping and squeezing, and learn how to engage the largest area of the pelvic floor to give you better bladder control when you need it.Enjoy a practical exercise to find and lift the pelvic floor muscles and enjoy 40% off The Pelvic Floor with Coupon Code PODCAST>>> Access The Pelvic Floor Program For $29 HERE>>> Access the The Pelvic Floor Programme for £23 HERE Want me to help you with your pelvic floor? email here sarahjane@FitFannyAdams.com or drop me a message on Instagram @FitFannyAdams 

Today's episode is about something I've discussed frequently with clients, particularly mums and grannies – those 'just because' wees. Yes, those times when you go to the bathroom just because you're about to get in a car or there's a toilet nearby! Let's dig into why 'just because' wees are not great for our pelvic health. Frequent urination is defined as when we urinate more than our bladder actually requires, which typically means eight or more times in a 24-hour period. There's also nocturia, which is a similar issue but occurs during the night.So, why am I so passionate about stopping 'just because' wees? Well, this practice can disrupt the natural communication between our bladder and brain. When we go before our bladder is actually full, our brain starts to override the bladder's signals, leading to confusion and eventually, more frequent urges to go without the bladder being truly full. Creating a negative cycle and lead to psychological stress. Many women avoid social activities, exercise, and even work due to fear of needing to use the bathroom frequently. And let's not forget, people might reduce their fluid intake to cope, which can further irritate the bladder due to concentrated urine.However, there are many strategies to manage this and like most pelvic floor issues, is not a case of doing one single thing! Seeking professional help is always the best place to start! Work on your pelvic floor relaxation - educate your brain on what a relaxed bladder feels like  Here is the SPOTIFY link to episode 20 Learning to Let GO  or HERE on Apple Podcast Jump into my 6 week Transform Your Core and Pelvic Floor programme with this BONUS 20% DISCOUNT of £199 instead of £249 www.FitFannyAdams.com/JustBecauseor HERE www.FitFannyAdams.com/USJustBecause for your $239 access (rrp $299)And as ever, if you have questions or just want to connect with me, its @FitFannyAdams or sarahjane@FitFannyAdams.comHappy pelvic and core health!xx Sj  

Just because your class is called 'core' it might not be doing you as much good as you think! Why? Too many fitness professionals are still cueing the wrong muscle activation, meaning that we just do Ab work, not core!   The result is more internal pressure and more dysfunction, often leading to pelvic floor weakness (even among young girls).In todays episode I deep dive into this issue and help you to identify if your core is actually just ab work! And here are those links from today's episode!: ***Grab your Early Bird Bonus Offer and Price Freeze Rate HERE before 23rd August 2024! www.FitFannyAdams.com/EARLYBIRD*** Check out last fortnights episode on Abdominal Separation AKA Diastasis: Find it HERE on Apple podcast or HERE on Spotify!  connect with me at sarahjane@FitFannyAdams.com or say Hi on Insta! @FitFannyAdamsPlease please, take a moment to hit subscribe or follow and drop a 5* rating to help get this podcast out to that that need to hear it! 

Today's we're delving into a topic that's surprisingly common yet often overlooked – diastasis, or abdominal separation. Now, I know what you might be thinking – "Isn't that just a post-pregnancy thing?" Yes, it often is, but it's not exclusively and it isnt always something that just sorts itself out. It's estimated that between 50% and two thirds of all postpartum women experience some degree of abdominal separation. But here's the thing; it's not just about the aesthetics. It's about the deeper impact on your core health and overall well-being.Abdominal separation isn't just about the size of the gap. It's about the coordinated activation (or lack of) of the deeper layers of muscle and fascia that make up your core. When these aren't working together, it can lead to issues beyond just the appearance of your belly. We're talking about core stability, pain management, and overall body function.And here's the twist – the pain from abdominal separation often shows up in other areas like the lower back, hips, or even the neck. It's a ripple effect that can cause discomfort and frustration. But the good news is, there's so much we can do to restore and support the healing process. I want to invite you to join me on a transformative journey. Whether you're a new mum, a not so new mum, or just someone looking to prioritise your core and pelvic floor health, I've got you covered.I'm thrilled to report that my signature  "6 weeks - Transform Your Core" program is returning in September. This 6 week, online programme is designed specifically to restore your abdominal separation and get you strong and confident in your core and pelvic floor. Join the waitlist and receive your VIP earlybird offer: www.FitFannyAdams.com/Earlybird And, if you're looking for more personal support, I'm also available for one-on-one remote sessions. So, if you're ready to feel stronger, more confident, and empowered in your own body, let's connect. Don't hesitate to drop me a message, ask questions, and get involved.You're not alone in this journey. So, let's take the shame and confusion out of pelvic pain and embrace the power of our bodies. Thank you for tuning in, and take care. Remember to hit subscribe and leave a rating and review to help spread this important conversation to those who need it most. You're amazing!

Are you frustrated that your pelvic floor and core aren't coping with exercise? Or just want to get them strengthening as you exercise? Then todays episode is definitely for you! Today I take you on a walk with me, as I talk you through:Engaging your core Supporting your pelvic floor  on the moveImproving your posture and back positionEngaging those glutes! This is the perfect episode to get your core working as you listen! And here are those links:If you aren't sure how to engage, then jump into www.FitFannyAdams.com/COREWant to identify birdsong? Its https://merlin.allaboutbirds.org/download/ Fancy more core strengthening movement? Enjoy 14days free access to my Fit Fanny Adams MembersHub, for access to hundreds of live (term time only) and on demand pelvic floor and core strengthening classes (US listeners www.FitFannyAdams.com/USTrial)How did you get on? Connect with me @FitFannyAdams and let me know! x  

Think you are suffering alone with your vaginal atrophy? Think again! Halle Belle is sharing her experience when misdiagnosed menopause related vaginal atrophy was first diagnosed  as 'the worst case of Herpes'. She is on a mission to shift how we recognise and support women experiencing vulvo-vaginal changes associated with menopause. With around 50% of menopausal women experiencing changes in their vagina during menopause, today I explore why those changes happen and most importantly, why you too should be inspired to get the medical support you need.Want to share your experience of pelvic floor support through menopause? I'd love to hear from you! sarahjane@FitFannyAdams.comDo you know your pelvic floor needs a little more TLC - is prolapse or leakage becoming more of an issue for you? Jump on the wait list for my live online Transform Your Core & Pelvic Floor programme, kicking off in Sept 2024: www.fitfannyadams.com/earlybirdAs always, please remember to drop a rating and review ... and connect with me on social media! @FitFannyAdamsX Sarahjane P.S. Always seek help from your relevant medical professional. This podcast is not intended to replace any medical help.  

With so many sanitary products on the market, we are swept into a mindset that we should 'just get on', regardless of our periods. In reality, women and girls are still troubled with the hormonal fluctuations in mood, energy, sleep quality ... and the fear of leakage or ability to use and access sanitary products for the sports / activities they're involved in.  Dr Nat Brown is research associate based at Swansea University and Sport Wales – working for the Welsh Institute of Performance Science and she is passionate about helping women feel and perform at their best throughout their menstrual cycle.If you want more support with your menstrual cycle, or want to follow her work, connect with Dr Nat:      Instagram: optimal.period      Website: www.optimalperiod.com      Email: natalie@optimalperiod.comAnd if you found todays episode interesting or just want to share your story, I'd love to hear from you!       Email: Sarahjane@FitFannyAdams.com      Instagram: @FitFannyAdamsAnd please, help the crazy algorithms of the podcast world! Drop a rating and review to help get this podcast out to the women who need to know they are not alone.  

It's not just trampolining that places excess strain on the pelvic floor. Your pelvic floor muscles and  whole  infrastructure is hugely impacted by body position, load and what plane of movement (ie angle) you are working in.  By understanding where and when your pelvic floor is in its strongest V's most vulnerable position, you can better manage your movement to minimise pelvic floor compromise... or better still, learn to how correctly identify and strengthening the key muscles! In todays episode I unpick the anatomy and bio-mechanical impact (dont worry, nothing too technical) of the pelvic floor and share details of how you can get 100% clear on which of your pelvic floor muscles (yes, there is more than one) that you need to be strengthening and how to do it! Keen to jump into my short video tutorial teaching you how to activate the 6 key muscles of your pelvic floor?  www.FitFannyAdams.com/PelvicFloorProgramme for UK £39www.FitFannyAdams.com/PelvicFloorProgram for US $49ANd are you looking for a weekly exercise routine that both supports and strengthens your pelvic floor? I'd love for you to try out my MembersHub for online weekly classes and 100's of on demand classes! Enjoy a 2 week free trial with the links below: www.FitFannyAdams.com/TRIAL14 .Enjoy  14 days free and then £24pcm (cancellable at any time) www.FitFannyAdams.com/USTRIAL14. ENjoy  14 days free and then $39pcm (cancellable at any time)An please, take a moment to drop a rating, review and to hit subscribe where ever you access your podcast! xx Sarahjane     

Recognising when something is not working for us, is critical to progress. We need to understand and admit when what we are doing is not working and we have to change our course of action. Climbing the perilous spiral staircases of our local 11th Century castle, was such a great 'aha' moment for me to comprehend that 'no ' really can be the right answer. Whilst on the surface it can feel like defeat, its crucial to look closer and appreciate that a balanced, educated decision can be the right one for our body. And enables us to work at things from a different angle. Are you one of the many women who grabs a pad, or puts up with their prolapse at the gym, or  to head off running? Sometimes we need need to stop and appreciate that battling on ignoring the issue is not actually what our bodies needs. Take the plunge to enjoy trying a different approach - strengthen your core and pelvic floor through exercise! try making your core and pelvic floor strength and integrity the focus of your training and feel the difference as you learn to move with confidnce and control! That is what my MembersHub is all about - 3classes a week of core strengthening fitness, plus hundreds of on demand classes and stretches!  Access your free 2 weeks MembersHub access, wrapped up in this episode via:            -    www.FitFannyAdams.com/CASTLE  For your UK trial (2 weeks FREE access, followed by £24pcm, cancellable at any time)            -   www.FitFannyAdams.com/USCASTLE   For your US trial (2 weeks FREE access, followed by $39 pcm, cancellable at any time)  Tell me about your core journey? Connect with me on social media @FitFannyAdams or Linked in

Life  post pandemic seems to have been a constant flux. Right now it feels that that we subtly adjusting within our new state of ‘normal’. And that this is across our lives personally, at work, in business and within our health priorities. What has this to do with your pelvic floor? Everything! Your pelvic floor and core is so affected by external stress, lack of movement and chronic poor movement patterns as a result of 'new' working patterns, that I need to know where you are right now! Why? So I can create the right programmes and events that you need! Is it clarity on your kegel's, help to let go, support on your peri / post menopausal core? Let me know the 1 Thing I can help you with at www.FitFannyAdams.com/1Thing or head to social media @FitFannyAdams. And as a personal thank you from me to You, EVERYONE who contributes will receive 1 month FREE in the MembersHub... PLUS 1 lucky person, chosen at random, will receive a FREE private consultation with me! What is in the MembersHub? 3 live classes a week, plus access to all the recordings & access t 100's of on-demand classes! So thank you for helping me shape tomorrows core and pelvic floor restoration for You ðŸ™ðŸ¼. And please take a super quick moment, just to drop a 5* rating to help get this podcast into the ears of the women who need to hear it! Connect with me... I'd love to hear from you! sarahjane@FitFannyAdams.comLinked In: www.linkedin.com/in/sarahjanewest-watsonSocial Media @FitFannyAdamswww.FitFannyAdams.com

We all know that squeezing is a big part of pelvic floor strength, but just how hard should we be squeezing? https://www.gladiatorstv.com/gladiators/bbc/nitro/In todays episode I discuss the tendency to over squeeze and explore why a gladiator style power squeeze doesnt always equate to better function. If you have been left wondering how to exercise and identify each of your pelvic floor muscles, head to: www.fitfannyadams.com/PelvicFloorProgram for access for $49 or www.fitfannyadams.com/PelvicFloorProgramme for access for £39And if you are wanting to join my Easter freebie, it's www.fitfannyadams.com/Easter or www.fitfannyadams.com/USEasterWant to enjoy the benefits of live & ondemand regular core and pelvic floor strengthening classes head to: www.fitfannyadams.com/USMembersHub for $49 pcm or www.fitfannyadams.com/MembersHub for £24 pcm And if you just want to check out who Nitro is ... www.gladiatorstv.com/gladiators/bbc/nitro/And please do take a moment to rate and review this podcast... and ensure that you seek out medical and professional support as you need. 

It's been such a wonderful start to 2024, seeing women progress and feel confident with their movement, core and pelvic floor! So, this week I'm taking on the role of Easter bunny and spreading the love!Too many people STILL cue navel to spine to activate their core and feel demotivated with 'lazy glutes'. No, no, no. Let's get educated and empowered to move in a way that supports and strengthens! As a population, we are largely switched off, stressed and disconnected. We expect to jump into great movement patterns when we exercise, but it takes focused unpicking of habits, followed by re-education and practice of new ones in order for the magic to happen!We need to connect with and restore the breath, to enable the pelvic floor to brace the core... and then bring in a whole glorious symphony of bio-mechanical shifts... that enable the body to move in a way that feels good, supported and ultimately stronger! This is what I passionately try to deliver in each and every class I host. And, whilst I'm taking a break this Easter, I'm treating you to test out the MembersHub FREE for access to 100's of my classes until April 8th 2024... plus if you are super speedy, you can join Fridays LIVE class at 8.45GMT! Can't make it live? Don't worry, within the MembersHub I upload each class, so you can hit play that evening when it suits you! Keen to jump in.... Its www.FitFannyAdams.com/EASTER for your free 18 day trial  and a £24pcm should you decide to continue. OR www.FitFannyAdams.com/USEASTER for $30 pcm if you prefer the USD option! Questions or problems logging in? Just drop me an email sarahjane@FitFannyAdams.comAnd who knows, maybe I will see you live on the mat April 8th! x Sj   

To celebrate International Women's Day, I opened my virtual doors to my CoreCardio class and I'd LOVE for you to try it too! Hands up, fessin' up, I've been too overcommited this last couple of weeks and dropped a ball communicating out this class to you. So by way of heartfelt apology, you get a bonus episode AND free access to todays class... just head to www.FitFannyAdams.com/Register  before the end of March 2024 and you will receive access! Want to jump right into the MembersHub for 3x Live classes a week (term time only), access to the replays plus 100's of on-demand classes and stretches? Here are your links!  www.FitFannyAdams.com/MembersHub for £24pcm plus your first month FREE www.FitFannyAdams.com/USMembersHub for $30pcm plus your first month FREE Happy International Women's Day... I hope you did something for YOU!  

Ever wondered why your pelvic floor issues grumble on, usually only increasing in complexity?We often underestimate the complex nature of our pelvic floor  and with it, the multi disciplinary approach to healing and restoration. Today, I explore why pelvic floor dysfunction can quickly become complex, chronic and with multiple systems becoming involved.Understanding and embracing why a collaborative, multi disciplinary approach to healing and restoration is often needed, can also be a part of the restoration journey! Want to jump in and understand your 6 principle pelvic floor muscles :         -UK folk   www.fitfannyadams.com/PelvicFloorProgramme  for lifetime access at £39        -US folk    www.fitfannyadams.com/PelvicFloorProgram for lifetime access at $49And if you thinking that you need to get on top of your  pelvic floor once and for all, then get lifetime access my 6 Week Transform Your Core & Pelvic Floor  on demand for £169 here at www.FitFannyAdams.com/SelfPacedTransform        - Episode 9: Lifting The Lid On Bowel Movements Apple Podcast or Spotify        - Episode 30: Use Your Brain on Apple Podcast or SpotifyWant to connect with me or share your pelvic floor journey? I'd LOVE to hear from you! Sarahjane@FitFannyAdams.comInstagram  or Facebook or Linked InAnd please please, take a moment to drop a review and 5*Rating where-ever you listen to this episode! It makes such a difference to getting this podcast out to those that need to hear it! :) Xx Sarahjane

***Trigger Warning: Please be aware the content of this episode may be distressing and explores the physical and emotional factors contributing to birth trauma. Please take the necessary precautions and seek support as appropriate. "On 9 January 2024, the All-Party Parliamentary Group (APPG) on birth trauma in the UK Parliament will set up an inquiry to investigate the reasons for traumatic birth and to develop policy recommendations to reduce the rate of birth trauma. Research shows that about 4-5% of women develop post-traumatic stress disorder (PTSD) after giving birth – equivalent to approximately 25,000-30,000 women every year in the UK. Studies have also found that a much larger number of women – as many as one in three – find some aspects of their birth experience traumatic. Birth Trauma affects 30,000 women across the country every year. 53% of women who experienced birth trauma are less likely to have children in the future and 84% of women who experienced tears during birth, did not receive enough information about birth injuries ahead of time.  " Source: https://www.theo-clarke.org.uk/birth-trauma Todays episode shares insight into the All-Party Parliamentary Group (APPG) inquiry into birth trauma and sarahjanes own experiences of supporting women who have experienced traumatic births. Her experience and the literature, suggests that births do not have to be physically traumatic to contribute to a traumatic birth. Emotional factors have a huge role to play and can often cause huge implications to the mother, patner and life beyond. Sarahjane encourages UK victims of birth trauma (or expert witnesses) to submit their accounts by 20th February 2024 to inquiry@birthtraumaassociation.org.uk using the guidelines at.  using the guidelines at https://www.theo-clarke.org.uk/birth-traumaPlease also see Episode 30 to help you utilise the BRAIN acronym in your birth. Please find below details for support or reach out to me directly for signposting sarahjane@fitfannyadams.com Birth Trauma Association peer support: support@birthtraumaassociation.org.ukMASIC: info@masic.org.uk or 0808 1640 8333 MASIC supports people who have experienced injuries as a result of birth. For help and support please visit their website: Where to seek help - MASIC 

It sounds obvious, but getting the right muscles working when doing your pelvic floor work is essential... yet so many women grip from under their ribs or stop the flow of urine... this isn't right! Get 100% clear on where your pelvic floor muscles are and what they do, before start to build any strengthening programme. This foundation work is essential to rebuilding functional strength. In fact, the more time we spend in this zone of refining muscle activation, in the areas that we find it hardest to connect, the better the results! Today I break down the pelvic floor activation into 6 basics steps... want the quick guide? It's here at www.fitfannyadams.com/QUICKGUIDE And here is your 50th Episode bonus link to get 50% off The Pelvic Floor Programme - my simple, step by step tutorial guiding you through each one of your  6 pelvic floor muscle contractions. ThatsGrab your GBP access for £19.50 instead of £39 : www.fitfannyadams.com/50 Grab your GBP access for £24.50 instead of £49 www.fitfannyadams.com/US50  www.fitfannyadams.com/US50Use the Coupon Code EPISODE50  to get your 50% discount! ... And will you let me know how you get on?!  And please take a super quick moment, just to drop a ***** rating to help get this podcast into the ears of the women who need to hear it!      

I'm reaching out for help and listener insight today! And don't worry if this is WAY past January... I'd still love to know what You want! Please help me shape Fit Fanny Adams for 2024... what do you want to see?Drop me an email at sarahjane@FitFannyAdams.com or head to www.FitFannyAdams.com/49Thanks so much... this means SO much Sarahjane xxx    

You know the score, you go to the gym and there is a core class, a cardio class, bum & tum class, HIIT class... but why are we not encouraged to reap the benefits of incorporating core into every single movement that we do?Modern life is so core disengaging. We should be better educated in fitness to work core into everything that we do, instead of thinking it as some isolated concept. Todays episode shares the 'how' of bringing your core into everything that you do! So, if you are ready to kick start your core strength, then jump into Januarys LIVE 6 week : Transform Your Core & Pelvic Floor programme via www.FitFannyAdams.com/TRANSFORM24 and use the coupon code PODCAST to get 10% off!  In the U.S? No problem, here you go... www.FitFannyAdams.com/USTRANSFORM24And want to enjoy an even bigger 25% discount? Get a friend to sign up and you will BOTH receive 25% off! All you need to do is email me or message me on Instagram @FitFannyAdams ! Are you already confident with your core and want to jump straight into my MembersHub for regular whole body exercise that is core and pelvic floor strengthening ? It's www.FitFannyAdams.com/MembersHub for £24 a month or  www.FitFannyAdams.com/USMembersHub for $30 a month (cancelable at any time).  As ever, connect with me on Insta to let me know how your core affects you and how I can help? Did you know, i do one to one online, where ever you are! xx Sj 

The festive season may well be on the horizon, but I really hear that many of you are struggling with your fitness and movement mojo.  Today's episode is just for you.This time of year is such a challenge for many people; mentally and emotionally. And often, even if we seem to be doing 'OK' on the surface, there are often subtle shifts in our energy levels, motivation, and 'get up and go' on the inside. We know that the shift in season kicks in our primitive reflexes to adopt that 'hibernation' mentality. But what we can do to keep focused, looking after ourselves and ultimately, moving? Today, I share  4 simple strategies to help you restore your routine of movement and self-care! PLEASE, will you let me know which resonates with you? And, reach out for help if you need it . And if you are you feeling motivated for restoration and strengthening? Enjoy the last few days of Novembers 50% discount for  my 6 Week : Transform Your Core and Pelvic Floor programme, which I will be hosting (100% online, live and ondemand) from January 9th 2024! Access the whole programme for life, for £99 (rrp. £189) or $125 (rrp $250)... but only until Dec 1st!****To reserve your spot in £'s; it's www.FitFannyAdams.com/TransformMe****To reserve your spot in $'s; it's www.FitFannyAdams.com/USTransformMeAnd if you just want to join the FitFannyAdams tribe to access specialist whole body strengthening and cardio classes, 3 x week* that focuses  on core and pelvic floor strength, then come and try a month in the MembersHub on me! www.FitFannyAdams.com/MembersHub (30 days free and then £24pcm, cancellable at any time) www.FitFannyAdams.com/USMembersHub (30 days free and then $30 pcm, cancellable at any time)  I really hope you enjoy todays episode... will you reach out and let me know what helped most or if you have any questions about the membersHub or Transform?Xx Sarahjane*I run 3 classes a week in term time, alongside a on-demand class library of 100's of classes, that you can access any time!    

Sometimes it feels like running and high impact HIIT style classes are the only cardio options out there... which can be hugely problematic to the pelvic floor! Speaking out about low impact alternatives can be hard, shameful and feel full of excuses. I've had my fair share of raised eyebrows and "oh, you don't run" comments, which I'm sure are well meaning, but frankly unnecessary. Today I explore the world of low impact and why stepping into that zone can actually help get you stronger AND more connected with your core!  Register for my FREE online Kegel with Confidence workshop via www.FitFannyAdams.com/KEGEL And Come and join my 6 week online Transform Your Core programme, kicking off Jan 24' with this rediculous earlybird podcast only rate: UK folk: www.FitFannyAdams.com/TransformME and USD folk: www.FitFannyAdams.com/USTransformME

Menopause... All about mood swings and hot sweats? Yes, these are 2 of the more common symptoms, but peri- menopause and menopause plays havoc with our pelvic floor and pelvic organ wellbeing. Did you know it's thought that c.50% of women over 50 suffer from prolapse?Menopause is one of the key life stages that women come to see me or sign up to my programmes and it deserves a deep dive! Today I explore :Why menopause affects your pelvic floorCommon pelvic floor symptoms9 top tips to help ease your menopause journey and ease your pelvic floor discomfortAnd here are those vital links:If you want to sign up to the FREE workshop: Kegel With Confidence on Friday Nov 17th  10.45 GMT it's www.FitFannyAdams.com/KEGELAnd;  you want to join Januarys LIVE 6 Weeks To Transform Your Core Grabbing your EARY BIRD ridiculous price of £99 its www.FitFannyAdams.com/TRANSFORMMEFor you US folk, use www.fitfannyadams.com/USTransformMe  to enjoy the whole programme for $120 (RRP $249)Thank you so much for listening  - I hope you have enjoyed this episode.. please connect with me on social or sarahjane@FitFannyAdams.comxXx Sj 

We all know that breathing is important... we take around 22,000 breathes a day!  - But just how exactly should we breathe -  Why do the mechanics of breathing affect how we feel  ... And how does how we feel affect how we breathe? In todays show I unpick the mechanics of breathing and the relationship between the pelvic floor, core and the breathe. I touch on how the sympathetic and parasympathetic nervous system  influences and is influenced by how we breath. .... AND most importantly a share a simple exercise that helps you find calm and inner connection through your breath. I really hope that you enjoy today's episode and if you want to come and join us for Live and On Demand Classes within my platform and MembersHub then you can jump into www.FitFannyAdams.com/MembersHub or FitFannyAdams.com/USMembersHub for you US folk. And if you have realised that you need to start at the basics and restore your core, then FitFannyAdams.com/SelfPacedTransform is what you need. Enter the code BREATHE to enjoy 10% off! Finally,  please do take a moment to drop a rating and a quick review, as it really does make a huge difference! xxx Sj Want to connect.... find me on insta @FitFannyAdams or email me sarahjane@FitFannyAdams.com  

It's said so flippantly - from doctors surgery's, coffee machines, to the post natal ward... "Are you doing your kegels?"But how many of us REALLY know what we are doing? Do you just randomly squeeze, suck or lift, or do you have clarity as to exactly which part of your pelvic floor you are working and how? Too many women are told TO kegel, but not told HOW TO kegel. There is a big difference... and this gap is causing mountain of confusion and poor technique which can be a complete waste of time AND cause issues in itself. In todays episode I help to demystify the kegel. To share insight into the complexity of the pelvic floor muscles and why working them effectively is SO MUCH MORE than just squeezing! **Loved the episode and want to join the FREE live 'Kegel With Confidence' workshop on November 17th? Register here at www.FitFannyAdams.com/KEGEL**Cant wait for the workshop? Dive right into The Pelvic Floor Programme at: www.FitFannyAdams.com/PelvicFloorProgrammeAnd if you just want to access my live weekly classes and on demand class library, I'd LOVE for you to join my monthly MembersHub via www.FitFannyAdams.com/USMembersHub for US $30 subscription or for UK £24 www.FitFannyAdams.com/MembersHub  Thank you for listening ... I can't tell you how much I appreciate you having me in your ears!  

Knowing something isn't right NEVER feels good. Today, we are taking a deep dive into 5 simple steps to move you from that icky stuck feeling in your health or fitness journey, to success!- Step 1: Acceptance: where you are right now, is OK and is exactly where you need to be!- Step 2: Assess where you are, fully and honestly- Step 3: Identify your goals; be honest in identifying the gap between where you are today and where you want to be- Step 4: What (simple & realistic) action do we need to take to achieve your goals. - Step 5: Write and Reinforce...Use this amazing technological world around us, to commit plans to  paper. Diary alerts questioning and encouraging us to stay on track. And above all... do this from a place of love and self-care... because that is where the magic and motivation really comes from. Anger and self hate won't be there to pick us up when we have a rough day or a rough week. Will you share with me your goals and your journey? @FitFannyAdams  And if you want help, just message me. Or let me help you in your Core Restoration via  www.FitFannyAdams.com/SelfPacedTransform or in your daily Strengthening Journey inside my MembersHub ... www.FitFannyAdams.com/MembersHubwww.FitFannyAdams.com/USMembersHubOr say hello via sarahjane@FitFannyAdams.com to tell me about your journey ahead and how I can help!And please please, always seek professional guidance and support if you are embarking on a new health and fitness journey. Ensure you are seeking the right core and pelvic floor support from your health professional.   

Its 'back to school' for many this week ... and with it, the return to routine! I've loved my time with the kids, but like so many of you, I'm so keen to get back into an exercise routine! Today I share my thoughts on banishing the summer guilt to focus on moving forwards! Sharing tips to incorporate exercise into our every day tasks.Keen to join class? Live classes are kicking off again this week, so if you aren't a member, its www.FitFannyAdams.com/USMembersHub for you U.S. folk if you want to subscribe in US dollars /  and www.FitFannyAdams.com/MembersHub for GB Sterling. Its a no strings membership, so you can cancel at any time, and access hundreds of on demand classes from the slow and strong CoreConnect, through to the hot and sweaty CoreHeat!And if you are keen to access the early bird rate to my 4 week Core Intensive I'm launching later this month email me at Sarahjane@FitFannyAdams.comI hope you enjoy finding your movement mojo with this episode!  And please please do take a moment to hit subscribe or follow the show, so you get each episode automatically and drop a 5* review (or whatever you like!) as it really does help me get the pelvic floor and core conversation out there!Happy listening! xXx Sj      

Post natal emotions are always raw and heightened, but when your birth doesn't quite go to plan, the feelings of grief, disappointment and self doubt can be immense. In todays episode, I'm joined by a very special guest, Lucy, who courageously shares her emotional and physical journey when her birth didn't follow her plan.  Her physical and emotional post natal journey has been somewhat of a rollercoaster and not quite the babymoon that she expected. We discuss the physical and emotional impact of falling short of your birth expectations and most importantly learning to grow and move forwards, with appreciation, self love and recognition of where you are right now.  Here are the links referred to in todays episode and as ever, if this conversation has resonated with you, please reach and connect with me - I'd love to hear from you!  Please also take a mini moment to hit subscribe and drop a 5* rating, or whatever you feel appropriate, as it really helps to get this conversation out to those that need to hear it. The Pelvic Floor Programme can be found here at www.fitfannyadams.com/PelvicFloorProgrammeAccess my birth preparation programme, Strong Beyond The Bump, which uniquely combines pregnancy workouts with birth education at www.fitfannyadams.com/bumpAnd if you are post partum (however long!) and looking to strengthen your core and pelvic floor, then you can jump into my self paced 6 Weeks: Transform Your Core via: www.FitFannyAdams.com/SelfPacedtransform or message me to be added to our next live programme. And finally, check out Episode 30 to get that insight into how best to use the BRAIN acronym in your perinatal journey. I hope you enjoy listening.xx Sj***Trigger warning: conversations around birth intervention, birth trauma, grief and perinatal mental health are discussed in this episode that some listeners may find triggering. Please ensure that you seek the appropriate professional support and guidance.   

In a world where are obsessed with health and fitness, why are we as a society, becoming less and less well? Our mental health is at an all time low and longevity may be rising, but aged 'wellness' is generally declining?! In todays episode I talk with friend, fellow fitness professional, health psychologist and wellness advocate, Heather Lilley. After becoming ill herself by following a regimented 'clean eating' and brutal training regime, Heather started her own journey into wellness V's fitness. A topic we share passionately. I hope you enjoy our chat into so many aspects of this subject. Please do have a read of her book Enough Already  This really is one for you if you are dabbling with the concept that training and diet alone isn't getting you where you need to be.  Connect with Heather via :Instagram: hjhealth_psychTwitter: @heatherjlilleyAs ever, please take a moment to hit subscribe (totally free!), rate and review me, whereever you listen to this podcast. And please do reach out and say 'Hi' via social media... I love it! @FitFannyAdamsSarahjane@FitFannyAdams.com xx Sj  

What exactly is happening within the body when we try to push out baby...? This is the crux of todays conversation.  We've all seen the movies of a dramatised birth with the expectant mother straining and 'pushing' with every ounce of her being. But what exactly is going on internally? Today I draw on my education, client experiences as well as my own personal experiences, to explore what is actually happening anatomically when we push compared to one other strategy; softening and opening. We touch on 4 key concepts:The Uterus as the primary, involuntary, 'pushing' muscleThe power of the poop!Tuning out of your surroundings, to tune inwards and how your body is birthing babyI also offer a 20% discount to my online self paced pregnancy and birth prep programme: "Strong Beyond The Bump". Made up of 6 modules, each with an exercise and educational birth prep component, plus a BONUS: 4th trimester, post- partum workout! via www.FitFannyAdams.com/BUMP  coupon code "OPEN" to access your 20% discount. And if you are expecting, check out Episode 30: Using Your BRAIN  to leverage the awesome BRAIN acronym to facilitate an empowered decision making process!What was your experience? Will you let me know via sarahjane@fitfannyadams.comAnd please please, do take a moment to leave a review and hit subscribe to make sure you get the latest episodes automatically downloaded.

I'm the first to jump on an accelerated learning programme, but if my background knowledge isn't there, then I'm just not going to get anything from it... I'm wasting my time and money! Fitness can be the same.There are some great 'fast way to fitness' programmes, but if your body doesn't have the internal strength to support the rigorous movement patterns, we just don't get what we want out of the whole programme... or even worse, like me injury or pelvic floor dysfunction suddenly becomes a constant battle! In todays episode I explore why for some people, taking the short cut to fast fitness can be a real hurdle in terms of body wellness and core strength. Having the confidence and understanding to build a strong foundation can be a real game changer in what you then get out of your fitness programme. As I take a little pause from clients and live classes over the summer holidays, here is my GIFT to you.... enjoy the 20% discount to my on demand (ie self paced) 6 Weeks Transform Your Core Programme via : www.FitFannyAdams.com/SELFPACEDTRANSFORM and use Coupon code PODCAST to access your 20% discount UNTIL Sept 2023. You get lifetime access to the programme, but do take the time to complete it within 6-8 weeks to get the best results.And if you want to connect with me to chat it through or let me know how you found it, lets chat via social media @FitFannyAdams or sarahjane@FitFannyAdams.comI hope you enjoy listening ... and please do take a second to hit subscribe, so you never miss an episode and drop a 5*rating (or whatever you feel fits) and help me to a happy dance that this conversation is getting out to those that need to hear it!Xx Sj 

In today's episode, Meg shares her heartwarming journey through her twin pregnancy and twin birth.  From the moment she discovered two heart beats, to her relentless campaign for a home birth, with the support of the midwives. Twin births are often performed within the hospital setting. It is not uncommon for twin births to be performed under an elective caesarian section or induction, so Meg and her partner had a real fight on her hands to have the natural home birth they dreamed of.Meg shares her deep and passionate birth preparation journey  to be as empowered and safe as she possible could. She also shares the relentless and often challenging experience of convincing her maternity service to let her birth her babies at home, naturally. There are a few links in todays episode, which you can find detailed below:Megs Birth Plan at www.FitFannyAdams.com/MEGSBIRTHPLANMegs Reading List at www.FitFannyAdams.com/MEGSREADINGLISTGet to know how to use your BRAIN acronym in Episode 30 of The Pelvic Floor Connection HEREAnd if you would like to contact Meg to talk about her or your twin birth experience or plans, please contact me at sarahjane@FitFannyAdams.com

Think yoga and exercise is all about being super mobile? This episode is for you! I love my yoga, but get frustrated  some yoga teachers and trainers who focus on pushing into poses. Not only does this wreak havoc on the core, but this can be really detrimental to our joints and body biomechanics (think pain and problems!). Mobility without stability can be disastrous.Meet Devin Garcia from StretchLoveYoga. Devin is a hyper-mobile yogi, whose personal journey started with pushing into that flexibility. Fortunately at a young age she was guided and supported into finding stability within her mobile body. In today's episode she shares her journey and passion for helping women find stability and strength within a mobile body. Here is the link to her forward fold video https://www.instagram.com/reel/CoOieUvOmN2/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==And you can find Devin at:www.stretchloveyoga.comInstagram.com/stretchloveyogiwww.stretchloveyoga.com/ondemandEnjoy her flexibility secrets PDF via: Www.stretchloveyoga.com/flexibilitysecrets And if you are keen to work with me and Transform Your Core in 6 weeks, you can jump into my OnDemand programme at www.FitFannyAdams.com/SELFPACEDTRANSFORM ****As ever, please take a mini moment to hit follow or subscribe and drop me a 5* rating, or what ever you think I deserve to help spread the word on all things pelvic floor... can't tell you how much that means to me! Thank you :) x

Did you know that around 40% of women struggle with their pelvic floor? So why, in an age where artificial intelligence can run most of our homes, are we still shamed into silence when it comes to pelvic floor dysfunction and rehab?I'm delighted to introduce you to a wonderful client, Lisa. She shares her story of incontinence and wider menopause symptoms and how she just accepted these as something she had to put up. Now, with a few weeks of pelvic floor education and coaching under her belt, she feels so much more in control and just cant believe the difference in such a short time. Like me, Lisa can't understand why more isn't being done to encourage and enable women to seek help and, most importantly, get the right help. Todays episode is a very open and honest chat, covering a wide range of subjects, including an exploration of the BRAIN acronym (Head to  Episode  30 : Using Your BRAIN - A powerful Practice for more info). And here are the other links I mentioned: Learn how to activate all the different muscles of your pelvic floor here at  www.FitFannyAdams.com/PELVICFLOORPROGRAMME  Or, get the Pelvic Floor Programme included as a FREE BONUS within my self paced 6 Weeks - Transform Your Core Programme at www.FitFannyAdams.com/SELFPACEDTRANSFORM for a deeply 'core and pelvic floor' restorative programme. 3 classes a week for 6 weeks - all pre recorded, for you to take at your pace, with the support of me via our private facebook group! Please note that this podcast or these programmes replace the need to seek proper medical advice.Thanks so much for listening and please do let me know if this episode helped you! Sarahjane x        

Core strength is just physical right? No, its so much more! Your core really is your very centre! Its' interaction with the breath,  posture and your internal scaffolding system means that proper core restoration is a personal journey...  not just physical strengthening. In todays episode I delve into why core restoration is so mentally and emotionally challenging. From taking the first step of acknowledging things are right, to battling the moments when you just cant get it and then those amazing break through moments! I also share 5 tips to help get you get the most out of your core restoration:  Really understand the core!  Lean in to  this being more than just a physical journey... the more you feel, the more you strengthen.  Apply the core principles to your everyday tasks.Identify when you are doing it wrong, instead of attempting to do it right all the time! Recognise your effort and how far you have come! **And if todays episode has made you say "YES, I NEED THIS NOW!" then enjoy 15% off my Self Paced 6 Weeks : Transform Your Core via www.FitFannyAdams.com/33***And if you're new to this podcast and  wondering what I'm taking about, then learn how to engage your core via: www.FitFannyAdams.com/CORE

1 in 4 women are affected by perinatal mental health issues and of those, 20% have suicidal thoughts.  With the pressure and expectations on mums rising coupled with the growing strain on our health system, the theme for this years Maternal Mental Health Awareness Week 2023 is perfect: Together in a changing world.Please be aware that you may find todays episode emotional distressing and comes with a TRIGGER WARNING as I discuss issues including maternal bonding, mental health, suicide and other long term physical and mental affects - please use your discression and seek professional support as appropriate.  Please, do reach out to your doctor, health visitor or midwife if you think you need more mental health support and here are some other resources you may find useful. @perinatalmhpartnership Maternal Mental Health Alliance NHS Perinatal Mental Health information  

People think that weakness is the only problem that affects the pelvic floor, but in reality holding the pelvic floor and abdominal wall too tight causes SO many problems. It can be a tricky one to unpick, coupled with a fear or disbelief that letting go is really 'OK'! So, today I build in a simple analogy to help you understand the  muscular and fascial mechanics of why letting go can give you MORE connection in the pelvic floor. Here is your video link:  www.FitFannyAdams.com/PILLOWCASE...ANd if you still want to jump into 6 Weeks Transform Your Core before APril 28th, you can still do so HERE at www.FitFannyAdams.com/LASTMINUTEand please, do take a moment to rate and review this podcast... not only do I do a little happy dance across the studio, but it also helps get this podcast out to those that need to hear it! Thank you xxx Sj 

Have you heard of the BRAIN acronym? I'm passionate about this, not just with my momma's to be, but for everyone who is travelling the turbulent path of the medical process.  - Benefits - what are the benefits of what you are suggesting? - Risks - what are the risks ? - Alternatives... what are they? - Intuition - how is my gut feel guiding me? - Nothing - What happens if we do nothing... if only for a moment, to let me have a think?Use this magical little tool, not just when things are going wrong, but at every single interaction, to get you comfortable with being an important partner in your care! And here is that link for 20% off my next Transform Your Core Programme, kicking off APRIL 17th 2023!  www.FitFannyFannyAdams.com/VIP20    

The 3 C's that frequently factor, when I'm talking to women with pelvic floor dysfunction are 1) Comfort - not only of prolapse, but of pessaries and general pelvic cavity comfort. 2) Conditioning - not only how exercise can trigger pelvic floor symptoms, but also how symptoms can be managed (and improved) with effective exercise practice!  3) Confidence - The biggie! Confidence, not only aesthetically, but also more generally. From exploring intimacy and new sexual partners, to confidence out socially, when you're not sure how your pelvic floor might behave (or not!)And the link to receive 20% off my next 6 Week: Transform Your Core & Pelvic Floor is www.FitFannyAdams.com/PODCASTVIP  but Only until April 1st 2023!Which 'C' affects you most? Let me know at sarahjane@FitFannyAdams.com

Vomiting is never nice at the best of times, but for prolapse and pelvic floor sufferers, it can be especially bad. The significant intra abdominal pressure of vomiting can impose huge pelvic floor strain, espeically to those who are already compromised in this area. Today I share 5 great tips to help your pelvic floor when vomiting strikes...Engage with you core and pelvic floorBreathePerineal SupportAdd resistanceRest and RecoverAnd, here are those all important links to access:Core activation to brace the pelvic floor when you vomit: https://www.fitfannyadams.com/vomitinghttps://www.fitfannyadams.com/vomitingGiulia Enders : The Gut Compression / prolapse support pants (please note, i do not endorse, get any revenue from the sale of, nor  do i personally recommend these items.) :https://www.stressnomore.co.uk/its-you-babe-v2-supporter-12352.htmlorhttps://www.stressnomore.co.uk/src-restore-incontinence-prolapse-compression-support-pants-13730.html ...And as ever, please take a mini moment to hit subscribe, rate and if at all possible, drop a lovely review, to help get this message out to those that need to hear it! Thank you :) x