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:

1. 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!.
2. Grumbling long term back pain may persist if the pelvic floor isn’t properly engaged during rehabilitation efforts.
3. 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/SelfPacedTransform

Connect with Sarahjane:

• Website: FitFannyAdams.com
• Email: [email protected]
• Instagram: @FitFannyAdams

Don’t Forget to Subscribe!
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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!

@FitFannyAdams

[email protected]

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 HERE

And, 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 @FitFannyAdams

And 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 @FitFannyAdams

or [email protected]

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:

• Coffee
• Alchohol
• Chocolate
• Energy Drinks
• Tomatoes 
• Citrus Fruits

Tip #3: Correct Pelvic Floor Technique

Have 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 [email protected] 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/JustBecause
• or 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 [email protected]

Happy 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 [email protected] or say Hi on Insta! @FitFannyAdams

Please 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 move
• Improving your posture and back position
• Engaging 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/CORE

Want 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