By Sarahjane West-Watson
5
33 ratings
The podcast currently has 66 episodes available.
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:
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!
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:
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
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! [email protected]
Do 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/earlybird
As always, please remember to drop a rating and review ... and connect with me on social media! @FitFannyAdams
X 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: [email protected]
And if you found todays episode interesting or just want to share your story, I'd love to hear from you!
Email: [email protected]
Instagram: @FitFannyAdams
And 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 £39
www.FitFannyAdams.com/PelvicFloorProgram for US $49
ANd 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!
[email protected]
Linked In: www.linkedin.com/in/sarahjanewest-watson
Social Media @FitFannyAdams
www.FitFannyAdams.com
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