The Core Connect Podcast

Have you ever been told to “do your Kegels,” only to see little improvement in your sex life, prolapse concerns, or incontinence issues? 

It’s not uncommon, and often it’s because many of the basic cues we hear are either incomplete or don’t target all the layers of the pelvic floor.

In this episode, Marianne explains why pelvic floor training involves both direct and indirect (or functional) approaches. 

She also shares three of her clients’ favourite pelvic floor

Starting at minute 6, you'll be guided through these exercises, and we recommend practicing mindfully, either in a deep squat or seated on a soft surface for comfort and focus.

Timestamps:

01:29 – What is Direct & Indirect Pelvic Floor Training?

02:40 – Why “Holding Your Pee” Isn’t the Best Cue

04:52 – Postural Tips Before You Start

06:28 – Cue #1: The Straw

07:14 – Why Full Release Between Sets is Key

09:50 – Cue #2: The Blueberries (Client Favourite)

14:55 – Cue #3: The Tail

17:15 – What to Do If You’re Not Feeling Much

20:52 – Comparing "Squeezing" with the Imagery

If you’d like to receive the audio cues for an easy home practice,

For those based in the UAE, we’re also happy to provide

Do you know that the highest pay-off for reducing lower back pain is … job fulfilment? Not nerve flossing, not the "5 best moves for back pain" on social media. Job satisfaction!

In this episode Marianne is joined by two-time Olympian Heba AbdelGawad, co-founder of Bodyhack, the leading fitness education company in the Middle East, and creator of the revolutionary NeuroPilates method.

Heba’s expertise in applied neuroanatomy, combined with her background as a synchronised swimmer, makes her uniquely qualified to address one of the most common challenges mothers face—lower back pain.

Marianne and Heba delve into the multifactorial aspects of lower back pain, and what pain is: An indication that our brain wants us to pay attention that may or may not mean there is damage to the tissues.

This episode will be hugely helpful for anyone interested in understanding chronic pain and anyone curious about their brain health.

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TIMESTAMPS

02:42 To reduce any pain, you need to be a better “survivor”.

04:35 The brain is an overprotective parent: Pain is a warning.

14:35 Why our children should be barefoot as often as possible.

22:00 Overworking is the biggest predictor of lower back pain.

24:30 What NeuroPIlates is and how cool it is!

32:04 From the “grown-up” to the CI: The 7 lobes of the brain.

39:39: Heba’s own Pilates routine.

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Heba’s Instagram Page: https://www.instagram.com/neuropilates/?hl=fr

Free NeuroPilates Classes on YouTube: https://www.youtube.com/channel/UCg1a3_oVn8IQJHarjcn0ULg

BodyHack’s website for instructor courses: https://bodyhack.co

BodyHack’s Instagram Page: https://www.instagram.com/bodyhackofficial/?hl=fr

Did you know that chronic shoulder or hip pain could be linked to a distant scar, like a C-section scar? In fact, some shoulder surgeries and even hip replacements can be avoided by addressing scar tissue concerns.

Scar tissue is about 20% less functional than healthy tissue, causing adhesions and inflammation that often go unnoticed, yet play a significant role in chronic pain.

In this episode, Marianne is joined by Emma Holly, a

Tune in to hear Emma's expert advice on managing scars, especially for new mothers dealing with C-section scars and “belly pouch”.

The conversation also highlights how older scars, like the one from Marianne’s son’s cleft lip surgery, can still benefit from treatment years later.

If you've ever had surgery and are curious about the long-term effects of scar tissue on your body, this episode is for you!

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TIMESTAMPS

04:30 – The Hidden Impacts of C-Section and Pelvic Scar

05:48 – Hypermobility & Slow Scar Recovery: The Role

10:42 – How Long Does It Take to Heal? Understanding

16:30 – When’s the Best Time to Perform Scar Massage?

26:25 – The Truth Behind Before-and-After Photos

34:20 – 3 Surprising Stories of Life-Changing Results

35:40 – When Is Surgery Still Necessary? Breast

46:58 – Why Moisture (Without Fragrance) Is Essential

50:50 – Mobilising and Stretching Older Scars: Adam’s

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Enjoyed this episode? You might also enjoy listening to Episode 1 with Grainne Donnelly on Postpartum Guidelines.

Find out more about Emma’s work:

- Emma’s website www.restoretherapy.co.uk

- To find a trained therapist near you: www.restorescartherapy.com 

- To support Dan’s Fund for Burns: https://dansfundforburns.org/

Are we safer to birth in hospital settings?

Why are women who choose to deliver at home so often labelled “crazy”?

And what lessons can we draw from yoga and Marcus Aurelius’ Meditations to prepare for birth and enhance the quality of our lives?

 In this episode, Laura Farrier, an internationally recognised yoga and mobility instructor, begins by sharing her angelic voice in an opening prayer, and discussing her unconventional upbringing, and equally unconventional birth story.

Laura and Marianne also discuss the statistics and controversies around birth injuries and neonatal mortality and tap into how to cultivate a sense of wonder for optimal health.

We hope this episode inspires you to reconnect with your inner wisdom.

Timestamps

01:36 Opening Prayer and Introduction

06:38 Laura’s Upbringing & Choice

08:45 The “Medico-Industrial Complex” and Intuition

11:00 Being in Tune with One’s Body: A Prerequisite for a Homebirth?

14:00 The Societal and Layered Implications of Birth Injuries

17: 26 “If you do X, Y or Z, your baby could die”

20:30 Laura’s Birth Story Begins

22:48 How to Spot “Transition” if you Have not Had an Epidural Yet

27:20 Maya vs. Real Danger during Childbirth

37:32 The Womb Space Loves Heat, not Cold Plunges

39:35 How Yoga Helped Laura through the Process  

42:20 Birth Affirmations and Doing the Inner Work

45:20 The Lost Art of Accepting Discomfort for Health

49:45 Attachment to Suffering & the Bhagavad Gita

54:58 Sharing all Birth Stories

1:03:25 Perinatal Mortality: Homebirth vs. Hospitals

1:07:00 Marcus Aurelius: How to Cultivate our Sense of Wonder

1:11:35 Two Things Laura Would Have Done Differently

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Resources

“Dwell on the beauty of life. Watch the stars, and see

Laura’s Website (http://www.laurafarrieryoga.com)

The Birth Trauma Inquiry (2024) https://www.theo-clarke.org.uk/birth-trauma-report

Gentle Birth, Gentle Mothering, Sarah Wickham

Ina May’s Guide to Childbirth.

Paths to God, Ram Dass

The Bhagavad Gita: A Walkthrough for Westerners, Jack Hawley

Did you know?

With many experiencing physical changes during pregnancy, it’s no wonder that doctors are recommending mindful movement modalities like Pilates and Yoga.

In this episode, Marianne explores the key differences between prenatal yoga and prenatal Pilates to help you choose the best practice for your needs. Whether you’re looking to alleviate pain, protect your pelvic floor, or ensure a smoother postpartum recovery, you’ll gain insight into which modality works best based on your goals, stage of pregnancy, and overall focus.

Timestamps:

02:20 — How Pilates alleviates lower back and pelvic pain
04:24 — Protecting the pelvic floor with postural work
05:55 — How Pilates techniques can help have a smoother abdominal wall recovery
07:52 — Why the traditional Pilates focus on control may hinder labour
09:35 — Why some midwives are wary of Pilates: Old-school cues and their potential negative effects on childbirth
11:43 — Why always " holding your stomach in" could make childbirth more difficult
14:17 — The number #1 benefit of prenatal yoga: Learn to surrender                                                           

16:22 — Preserving reflexive core abilities: Why unilateral leg work matters
17:30 — The benefits of chanting deserve a full episode!
18:40 — Why repeated backbends and advanced poses may worsen diastasis recti
20:32 — Practicing a root lock may cause pelvic floor dysfunction during pregnancy
22:28 — "Does that feel safe or is it ego?" — How mindful stretching supports your body 

If you're an instructor or professional looking to expand your expertise in prenatal and postnatal movement practices, now is the perfect time! 

Marianne’s next Pre/Postnatal Pilates Course starts this weekend on September 29th. 

Reach out to learn more and join a community of like-minded professionals dedicated to supporting expecting mothers - send us an email at [email protected]

No. You probably don’t need that tummy tuck.

My guest today, Dr. Gael Abou Ghannam, is an Obstetrics, Gynecology, and fertility specialist who tackles these uncomfortable, often taboo, topics head-on.

Trained in Lebanon and Belgium with a specialization in fertility preservation for cancer patients, Dr. Gael has become one of the leading voices for women’s health in the Middle East—a renowned researcher, podcaster, and brilliant obstetrician.

In this episode, we dive deep into fertility myths, IVF

Dr. Gael also shares how her personal fertility journey transformed her approach to care, making her a more compassionate and holistic

We hope this conversation empowers and inspires you to make informed lifestyle choices that support your health.

03:00 - From psychiatry to obstetrics – How Dr Gael fell in love with obstetrics!

07:15 - Dr Gael’s IVF journey and some insightful statistics.

14:18 - Why unindicated IVF treatments are so common.

17:56 - How experiencing IVF made Dr Gael a better doctor.

19:13 - Common side effects of IVF: fatigue, psychological pressure, weight gain, inhibited muscles.

22:35 - Vaginismus: what it is, cultural education and taboos.

25:48 - Steps to healing vaginismus.

27:40 - What pain is and how it gets normalised for women.

32: 10 - A conversation on C-sections.

33:30 - The critical role of lifestyle choices for fertility.

37:43 - Hygiene vs. the rise of toxic vaginal products in the Middle East.

39:38 – Our thoughts on tummy tucks, “mummy make-overs” and quick fixes.

Don’t forget to share this episode if you found it helpful or if our voices resonated with you !

Welcome back to the Core Connect Podcast!

We explore the role of intermittent fasting for women, considering factors like stress levels, menstrual cycles, and metabolic health. 

Dr. Aarti also sheds light on the use of weight-loss medications like Ozempic and Mounjaro, and we dive into an honest conversation about body image, mindset work, and our personal journeys of overcoming eating disorders.

If you are keen to manage your weight in a healthy way, this episode is for you! 

1.       06:24 Benefits of fasting and autophagy

2.       08:14 Adapting fasting to your menstrual cycle

3.       11:54 Benefits of fasting for athletes vs. sedentary populations

4.       21:37 Should we detach weight management from one’s BMI?

5.       26:20 Can aesthetic and health goals be reconciled?

6.       29:54 Preferential fat catch-up is a normal step into changing your relationship to food

7.       32:27 Dr Aarti’s journey from weighing 39kgs in her late teens to thriving in her thirties

8.       37:20 3 tips for healthy weight management, including mindset work

9.       39:58 How drugs like Ozempic and Mounjaro work?

10.  43:08 Why they are approved for non-diabetic patients

11.  46:13 Myths about Ozempic and Mounjaro

12.  49:07 Contraindications and side effects

13.  56:00 Can we prevent and reverse diabetes?

14.  1:00:00 How shame is the least effective emotion one can trigger in a patient

Resources Mentioned 

You can follow Dr Aarti Javeri-Mehta on her

Don’t forget to subscribe to the podcast for

Thank you for being here.

How can we not only start an exciting fitness routine but ensure it becomes a lasting habit?

This summer, The Lancet reported that nearly 1.8 billion people are at risk of preventable diseases like heart disease, type 2 diabetes, and certain cancers due to insufficient physical activity. Yet, alarming statistics alone aren't enough to keep us going when life throws the unexpected our way.

In this solo episode, Marianne shares three simple strategies to stay motivated—even when things get tough!

02:45 – Marianne opens up about how grief in 2011 impacted her discipline and desire to exercise. A simple piece of advice from her mother helped her rediscover the gym and led her to sign up for a half marathon. She’ll encourage you to find your own "medium-run" goal—something achievable but meaningful.

07:03 – Finding the right community or teacher is key. Marianne explains that you’re unlikely to stick with your fitness goals if you don’t connect with the people you're training with or learning from. Here’s how to find your tribe!

09:45 – The unpopular truth: Can we stop saying, “I’m busy”? Marianne dives into reframing our "busy" mindset and why we need to prioritize wellness, no matter how packed our schedules get.

12:28 – In line with reframing: Swapping scrolling time for exercise time. How to identify moments where a quick workout can replace mindless scrolling—and actually feel good about it.

The Lancet Report

https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(24)00150-5/fulltext

If you have ever explored women’s health research, you know Grainne Donnelly, my guest today, is a celebrity. 

Grainne Donnelly is an advanced physiotherapist in pelvic health and a doctoral researcher from Northern Ireland. In her free time, she is a mother of four and incidentally the current Editor-in-Chief for the Journal of Pelvic Obstetric and Gynaecological Physiotherapy, sitting on its board of trustees.

What do we really know of postpartum recovery? When should women get back into running after having a baby? When is it a good time to start deep squatting? The truth is the reason there is room for debate is that there are still major gaps between what research investigates and what is practiced, a gap Grainne is passionate about bridging. The other reason is that every body responds differently to the changes occurring during pregnancy, birth and postpartum.
With mums often at the mercy of conflicting advice, we emphasized the critical need for individualized recovery plans—something Grainne and myself are deeply passionate about. As we chatted, we discussed how teaching groups may lead instructors to err on the side of caution more than physiotherapists who are supporting clients one-on-one. It was an eye-opening discussion about how our own biases shape the support we provide. If this conversation feels too technical, note that I will be sharing my thoughts on tentative postnatal timelines and guidelines in an episode later this month.

If you'd like to get into the research, here are some of the key studies you may consider diving into:

- Return to running postpartum (2019):  https://absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf

- Delphi study (2024):  https://bjsm.bmj.com/content/58/4/183

You can reach out to Grainne on Instagram at absolute.physio or on her website at https://absolute.physio/