Shows
The Pelvic Floor ConnectionThe Everyday Habit To Transform Your Pelvic FloorWe all know that we need to brush and floss — but when was the last time you checked whether you were doing it right? In this episode, I share a surprising insight into the similarities between oral hygene and pelvic floor restoration: we think we’re doing the right thing, but often we’re missing the spots that matter most.Jump in to discover:🪥 How brushing habits mirror your pelvic floor habits💡 Why “just doing your Kegels” isn’t enough — and could even backfire🌸 The importance of personalised pelvic floor awareness and education💪 How to build your pelvic f...
2025-10-1515 minThe Pelvic Floor ConnectionLet's Prepare Your Pelvic Floor For BirthIn this episode, we explore:- Why pelvic floor function is more than just doing Kegels- What it really means to have a strong, functional pelvic floor- The importance of learning how to soften and open — not just grip and tighten- How understanding your body’s natural birthing design builds confidence and trust- Why partners play a vital role in your birth prep (and how to involve them meaningfully)- Common misconceptions around pelvic floor needs after C-sectionAnd enjoy 30% off my p...
2025-10-0420 min
The Pelvic Floor ConnectionWhy Your Pelvic Floor Doesn’t Need a Kegel Device – Let’s Get IntimateWhen your pelvic floor let's you down, it can be easy to reach for your phone to find a kegel gadget or app that will fix it .. but, do we really need another gadget to tell us how our pelvic floor is doing?After an interesting conversation with a colleague, I’m breaking down the rise of pelvic floor tech — from kegel trainers to biofeedback devices — and asking a deeper question: what if the real solution isn’t in the tech, but in your own connection with your body?While these devices can have their place, I...
2025-09-2421 minThe Pelvic Floor ConnectionInduction Doesn’t Have to Be Scary: Lean Into Your PowerIn this powerful and transformative episode, I welcome back Kristin Revere; doula, educator, and author of Supported: Your Guide to Birth. Together share our personal experiences for a deeply uplifting conversation on empowered inductions. Kristen shares her personal experience of being induced at 39 weeks due to preeclampsia, and reflects on how it shaped her work supporting other women through birth. I share my experience of listening to my intuition and delaying an induction for 5 weeks, until I was 41 weeks, when I had to fully step into my power, to surrender to a deeply beautiful birth. Toge...
2025-09-1150 minThe Pelvic Floor ConnectionSupported - Preparing For Birth and Motherhood In today’s episode, I chat to the wonderful Kristin Revere (MM, CED, NCS) a doula and author of Supported: Your Guide to Birth and Baby. A book I wish I’d had on my own journey 12 years ago. Kristin takes us through her own powerful story of pregnancy and birth — including the moment she trusted her gut and changed both her provider and her hospital to ensure she felt truly seen and heard.We explore the challenges she faced, from unexpected complications like pre-eclampsia to last-minute shifts in her birth plan, and how she navigate...
2025-06-2546 minThe Pelvic Floor ConnectionBreath, Stress & The Pelvic FloorWhat 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 pers...
2025-06-1340 minThe Pelvic Floor ConnectionIs Your Workout Wrecking Your Pelvic Floor?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...
2025-05-1419 minThe Pelvic Floor ConnectionPost-Op Recovery: 5 Steps to Heal Strong After Gynae SurgeryWelcome 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 you’ll learn: - Why your post-op plan is more important than ever (and how to actually follow it) - How to reconnect with your breath and pelvic floor safely and gently - The...
2025-04-1823 minThe Pelvic Floor ConnectionPrepping for Gynae Surgery: Setting Yourself Up for Post-Op SuccessIn 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...
2025-04-0217 minThe Pelvic Floor ConnectionAre You Overdoing Your Pelvic Floor Exercises?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.👉 In this episode, you’ll discover: ✅ Why overworking your pelvic floor can not give the results you expect ✅ The two common "types" of pelvic floor exercisers—are you a gripper or a doer?...
2025-03-2623 minThe Pelvic Floor ConnectionDitch Quick Fix To Get Real Pelvic Floor & Core ResultsHave 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 i...
2025-03-1223 minThe Pelvic Floor ConnectionStrength, Alignment & Thriving Through Life’s ChallengesTodays 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...
2025-03-0512 minThe Pelvic Floor ConnectionBack Pain & The Pelvic Floor - The Missing Link?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 mo...
2024-12-1418 minThe Pelvic Floor ConnectionThe Power Within: Transform Your Core, Pelvic Floor & LifeThe 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 on...
2024-11-2115 minThe Pelvic Floor ConnectionPelvic Floor Healing - A Special Episode With Ashley TurnerHaving 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...
2024-11-0842 minThe Pelvic Floor ConnectionReclaim Your Pelvic Health During Menopause: 5 Strategies for Strengthening and Preventing Prolapse 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. ...
2024-10-1626 minThe Pelvic Floor ConnectionThrive In MenopauseIn 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 O...
2024-10-0316 minThe Pelvic Floor ConnectionConquer Your Leaky Bladder With These 3 Tips!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...
2024-09-1817 min
Course Creators HQ...All About Online CoursesE209: Sarahjane West-Watson on Using a Waitlist & Having a Plan (Bonus Episode)In this special bonus episode, we chat with Sarahjane West-Watson of FitFannyAdams.com on how she has been building her online business - especially how she is using a waitlist for her latest launch and the power of having a plan (even if you don't execute everything!). Get the links and full show notes at https://CourseCreatorsHQ.com/209. LINKS MENTIONED Get the special 50% off deal for the 6 Weeks to Transform Your Core and Pelvic Floor with Sarahjane - this is a special offer just for the Course Creators HQ followers! https://CourseCreatorsHQ.com/Tr...
2024-09-0542 minThe Pelvic Floor ConnectionHow to Break the Cycle of Just Because Wees for Better Pelvic HealthToday’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, wh...
2024-09-0526 minThe Pelvic Floor ConnectionWhy I Hate Core Classes!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 Earl...
2024-08-1515 minThe Pelvic Floor ConnectionAbdominal Separation: The Hidden Impact on Core StabilityToday'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 g...
2024-07-3118 minThe Pelvic Floor ConnectionWalk Your Way To A Stronger Core & Pelvic Floor!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/C...
2024-07-1724 minThe Pelvic Floor ConnectionHalle Berry Shares Her Vaginal Atrophy StoryThink 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 flo...
2024-07-0321 minThe Pelvic Floor ConnectionPeriods, Performance & PracticalitiesWith 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 throu...
2024-06-1953 minThe Pelvic Floor ConnectionWhy You Leak When You Leap!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 floo...
2024-06-0521 minThe Pelvic Floor ConnectionWhat An 11th Century Castle Taught Me About Core!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 t...
2024-05-2216 minThe Pelvic Floor ConnectionWhat Does Your Pelvic Floor Need?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 a...
2024-04-1713 minThe Pelvic Floor ConnectionBeyond The Squeeze?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 w...
2024-04-0326 minThe Pelvic Floor ConnectionSpring Into Core & Pelvic Floor Strength - My Treat!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...
2024-03-2021 minThe Pelvic Floor ConnectionInternational Women's Day - FREEBIE CoreCardio ClassTo 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 over- comited 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...
2024-03-0814 minThe Pelvic Floor ConnectionThe Pelvic Floor PuzzleEver 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...
2024-02-2825 minThe Pelvic Floor ConnectionBirth Trauma - Time For Change!***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. Stud...
2024-02-1424 min
The Pelvic Floor ConnectionGet Squeezing The Right Bits!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 b...
2024-01-3116 minThe Pelvic Floor ConnectionLet's shape 2024!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
2024-01-1722 minThe Pelvic Floor ConnectionIntegrating Core Into Your Exercise ProgrammeYou 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 ki...
2023-12-1527 minThe Pelvic Floor ConnectionIgnite Your Movement Mojo With These 4 Simple Hacks!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...
2023-11-2931 minThe Pelvic Floor ConnectionLow Impact ShameSometimes 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! Regi...
2023-11-1527 minThe Pelvic Floor ConnectionMenopause, Your Pelvic Floor and 9 Helpful TipsMenopause... 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 yo...
2023-11-0124 minThe Pelvic Floor ConnectionFind Calm Through Your BreathWe 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 y...
2023-10-1834 minThe Pelvic Floor ConnectionKegel's - Anyone Else Confused?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 A...
2023-10-0436 minThe Pelvic Floor ConnectionFrom Stuck To Success - 5 Simple StepsKnowing 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...
2023-09-2025 minThe Pelvic Floor ConnectionSummer Exercise Guilt - Don't Panic!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 s...
2023-09-0618 minThe Pelvic Floor ConnectionWhen Your Birth Isn't What You DreamedPost 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...
2023-08-2650 minThe Pelvic Floor ConnectionIs The Fitness Industry Letting Us Down?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...
2023-08-091h 04The Pelvic Floor ConnectionThe Big Birthing Question - To Push Or Not To Push?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 prim...
2023-07-2623 minThe Pelvic Floor ConnectionWhy I Hate "Get Fit Quick"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 f...
2023-07-1232 minThe Pelvic Floor ConnectionMeg's Twin Birth Story- Natural, At HomeIn 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...
2023-06-281h 30The Pelvic Floor ConnectionGetting Stable With Hyper-mobilityThink 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 int...
2023-06-1438 minThe Pelvic Floor ConnectionSinging Loud From The Pelvic Floor SoapboxDid 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...
2023-05-3141 minThe Pelvic Floor Connection5 Tips To Improve Your Core Restoration!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 m...
2023-05-1722 minThe Pelvic Floor ConnectionAre You Still Pulling Everything In?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 j...
2023-04-1918 minThe Pelvic Floor ConnectionPelvic Floor and the 3 C'sThe 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 r...
2023-03-2227 minThe Pelvic Floor Connection5 Tips To Save Your Pelvic Floor When Vomiting Strikes!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.f...
2023-03-0821 minThe Pelvic Floor ConnectionPrioritising You - Why Is It So Hard?Don’t seem to be able to prioritise your kegel’s or whatever else You need to get done?Women are notorious bad at putting their health and wellbeing needs on an equal footing as others. Today I have an absolute treat for you, as I chat with Anna Burns of Anna Burns Wellness. Anna is Pelvic Health Physical Therapist, who now specialises in helping moms prioritise themselves.So if you are guilty of saying that you haven’t time to do your kegels or that you are always putting the needs of others before your o...
2023-02-2230 minThe Pelvic Floor ConnectionHow to Achieve Core ConfidenceHaving a 'weak core' or 'no confidence in my pelvic floor' is something I hear a lot. Its impact on daily life can be overwhelming; from not being able to play with the kids, to fear of incidents or just living with chronic pain or discomfort.So, I was delighted to hear how quickly the women on my 6 week programme reported an increase in core confidence.. at only week 3! Which made me think ... What is it that has given them confidence in their core, before full muscle strengthening would have taken effect?T...
2023-02-0813 minThe Pelvic Floor Connection3 Most Common Core Mistakes!Today I unpick the 2 most common problems clients tend to report when trying to engage their core correctly: Mistake 1: Working the Abs too much!Mistake 2: Activating the wrong part of the sling muscle.Mistake 3: Holding the muscles too tight all the time, so it cant effectively contract. If you are still trying to get the hang of engaging your core then you can access my TOTALLY FREE GUIDE HERE www.FitFannyAdams.com/COREAnd if you know you still need more help in correctly activating your pelvic floor muscles yo...
2023-01-2423 minThe Pelvic Floor ConnectionGetting The Best Out Of Your Pelvic Floor ExerciseLove the opportunity to set new goals in January ? Is your core and pelvic floor a 2023 goal? Then this is the episode for you! Today I share my top tips for getting the best out of your pelvic floor mission! Will you let me know which was most useful?*** If you want to grab a last minute space on my 6 Weeks Transform Your Core Programme, here is the link, but hurry, doors close on the 20th Jan! www.FitFannyAdams.com/TRANSFORM24 ***And let me know what you want to hear in 2023... what will he...
2023-01-1116 minThe Pelvic Floor ConnectionNew Year, New Core? Preview The Transform Programme!As a festive "thank you for listening", in todays episode, I share with you the complete recording of my live preview workshop into my 6 Week : Transform Your Core programme. This is preview into my philosophy and the approach I take during my 6 week transformation programme, which kicks off January 10th. You'll also get a deep dive insight into your pelvic floor muscles, the core, the breath and mastering the art of coordinating them all! Here are the key links for you... To watch the video replay jump onto : www.FitFannyAdams.com/WORKSHOPTo...
2022-12-281h 04The Pelvic Floor ConnectionFestive Tips For Control and ConfidenceThe combination of food, drinks and change in daily habits really can play havoc on our pelvic floors, so today I explore some simple strategies and tips to help keep your pelvic floor happy over the festive period. Understand the impact of alcohol and caffeineFluid intake - manage your drinks in line with what you are doing! Understand the foods and drinks that are friends and foes! Know your menstrual cycle! Keep up your kegels - Access my free guide via www.FitFannyAdams.com/QUICKGUIDE And if you want to take it further, The Pelbvic FLoor Programme can be fo...
2022-12-1422 minThe Pelvic Floor ConnectionThe Lost Art Of Pompoir*Highly Explicit Episode*I'm so excited to bring you this very special Episode #21, with the wonderful Bel Di Lorenzo of www.gohddess.com As a fellow pelvic floor 'obsessee', Bel is all about helping women get the most out of their vaginal muscles through the ancient art of Pompoir. Why? To improve sexual performance, endurance and ultimately enjoyment! Are you intrigued? I certainly was. And before you jump to any assumptions, this is SO much more than a conversation on sexual technique. In order to master the art of Pompoir, we disc...
2022-11-3048 minThe Pelvic Floor ConnectionLearning To Let Go- Pelvic Floor RelaxationLearning to let go and relax the pelvic floor can be a real 'aha' moment for women. It can also be a moment that defines the start of a healing journey - the realisation of how much they hold on, and how they can start to let go. Holding the pelvic floor and surrounding tissues tight, can have chronic and unexpected results, including PF dysfunction... Why? Because an effective muscle is one that can contract and relax at the appropriate magnitude and at the appropriate time. So, for you today, I have created this pelvic flo...
2022-11-1621 minThe Pelvic Floor ConnectionAre we all exausted?How are you feeling? In todays episode, I ask this question, because I really feel that we are all a little worn out and frazzled.Especially women who have really put everyone else first through the global pandemic and then continue to juggle families, businesses, financial pressures and all the rest of it... whilst readjusting to life after the pandemic. And what is the consequence? Sadly it's our mental health and so too, our physical health.Realising the scale of this problem, has really inspired me to restart my weekly classes, launch a NEW Stretch a...
2022-11-0217 minThe Pelvic Floor ConnectionColds, Flu & The Pelvic FloorColds and Flu are rubbish at the best of times, but if coupled with pelvic floor dysfuNction, it can really bring a whole new dimension to this time of year, making us more leaky and symptomatic of pelvic organ prolapse. So, grab your hot honey and lemon drink and enjoy my tips to maintain pelvic floor integrity during this pesky time of year. 1) Do everything to well asap! Sounds daft, but prioritising healing and restoration is so important! 2) Hydrate to keep mucus secretions loose and therefore easiest to shift (think less pressure)3...
2022-10-2015 minThe Pelvic Floor ConnectionWhy are feet so important to the pelvic floor connection?Todays episode is inspired by a conversation that comes up frequently in my core classes - feet! I nearly always start each of my classes with activation of the feet and a conscious alignment of the whole foot, ankle, knee and hip, right up to the core. Some people find this a frustrating distraction from just cracking on with the 'core' work and struggle to see the subtle but significant impact that a misplaced foot has on our core. Today we unpick this! So, if you are have been inspired to learn more about my cla...
2022-10-0520 minThe Pelvic Floor ConnectionWhat is Yoga doing to your pelvic floor?Does your pelvic floor disagree with your yoga routine? If so, you are not alone!Many women report leaking, feelings of vaginal heaviness and other prolapse symptoms, as well as back problems during or after their yoga session. Do not panic; in todays episode I explore how we can work with our bodies to improve how it feels and performs during your yoga session... with the caveat that I am so not a yogi, but a lover of yoga and incorporating the fundamental principles of how you move, into your regular yoga routine! ;)I...
2022-09-2124 minThe Pelvic Floor ConnectionWhy 'You time' is so important for pelvic floor dysfunctionWell, after a crazy summer hols indulging in my wonderful peeps (aged 3 and 9yrs) they are finally back in their usual school routine and I'm so refreshed and ready for action! And whilst taking a big sigh of peace and uninterrupted focus , i realised the vital piece that is missing in so many women's journey to pelvic floor restoration. ... so put down the laundry, grab a cuppa, put your feet up and listen to episode 15. Which also includes BONUS links for 10% off my Transform Your Core Programme via www.fitfannyadams.com/BackToYouAnd plea...
2022-09-0722 minThe Pelvic Floor ConnectionI'm Too Young To Have A Prolapse"I'm too young to have a prolapse" is what I often hear when clients talk to me about their diagnosis. And this is usually shrouded in shame, guilt, fear and a lack of good information about what to do. Prolapse is thought to affect nearly a third of all women, at some point in their lives. Childbirth, no. and babysize, birth intervention, menopause, chronic constipation, waist: hip ratio and hysterectomy are all risk factors for occurrence, as well as connective tissue disorders and a history of straining, heavy lifting, poor core function etc. Today, I tac...
2022-08-2430 minThe Pelvic Floor ConnectionThe Power Of Birth PrepAntenatal education is something that most women experience to varying degrees during pregnancy. It's also something that varies greatly in terms of depth, quality and opinion. In this episode, I'm delighted to be joined by ex-midwife Zoe Findlay, who is so passionate about antenatal education, that she left her career in the NHS to start up her own business, educating expectant mums and their partners.We explore what has happened to this education over and following covid, and more importantly, the impact on birth preparation and ultimately the birthing experience. Zoe can be co...
2022-08-1136 minThe Pelvic Floor ConnectionTrauma Release - 3 Step Rewind, ExploredWelcome to episode 12 with my fantastic guest and 3 Step Rewind Practitioner, Karen Williams. Trauma, particularly birth trauma, can affect our bodies and our minds in so many different and unexpected ways. From early days baby bonding, through to returning to intimacy and pelvic floor dysfunction... trauma really can impact deep into our lives, way beyond the day and moment it happened.In todays episode we explore these issues and deep dive into the process and benefit of one technique that can be so useful to move forwards from trauma. The 3 Step Rewind ProcessAl...
2022-07-2746 minThe Pelvic Floor ConnectionSuck your tum in, all day? What you need to know...In today's episode we take a quick, but important deep dive into why its important to let your tummy go! So many women hold their tummy and abdominal wall in tight all day, every day. This can be due to a number of reasons including: Body image issuesA history of scarring or abdominal/ pelvic surgery Stress and anxietyPoor cueing from coaches and family to 'suck in and stand tall'. This effect of this habit can be significant over a prolonged period of time. Creating tension and overactivity in one area of body ultimately leads to othe...
2022-07-1313 minThe Pelvic Floor ConnectionEmpowerment During Traumatic BirthSo here are the links i mentioned in todays episode: In May Gaskin is an incredible midwife, who has changed the lives and births of countless women. Her updated book is HereThe BRAIN Acronym, which should accompany you the whole way through your pregnancy and perinatal period is: B : BenefitsR : RisksA : Alternatives I : Intuition N: NothingDO make sure your birth partner is familiar with this, as well as yourself!And finally, if you are looking for a birt...
2022-06-2958 minThe Pelvic Floor ConnectionLifting the Lid on Bowel MovementsToday we delve into the depths of the unspoken and talk about strategies to facilitate happy bowel movements!Too many women suffer from painful and unpleasant bowel movements - in todays episode I hope to educate you about strategies to facilitate this natural process.In this episode we explore: relaxing versus the anxious anusSoftening and opening using a step to get your anatomy in the right placeThe pelvic 'rock' to aid peristalsisgood hydration!Please do message me via @FitFannyAdams or Sarahjane@fitfannyadams.com to let me know how you get on and please, do...
2022-06-1522 minThe Pelvic Floor ConnectionPowerful Post-Partum Restoration - A Climbers StoryI'm so excited to share this episode with you - Katy Whittaker is such an amazingly talented woman, but someone who has always been able to just push through... until it came to life post baby. Regular listeners will know how musch i shout about the importance of post- partum restoration, so, I was so excited when Katy agreed to share her story. After a very positive birth, Katy returned to relatively 'normal' life, very quickly, which was fine... until it all caught up with her! She overcame an incredibly challenging period of her body re...
2022-06-0140 minThe Pelvic Floor ConnectionBirth Trauma; The Ripple Effect. With The Perinatal Mental Health PartnershipIt was such an honour to be asked back to support Maternal Mental Health Awareness Week, buy the Perinatal Mental Health Partnership. This years theme was the power of connection and connecting is SO important for those who are struggling with the mental and/ or physical effects of birth trauma. Birth trauma is poorly defined and poorly researched, but we know that it effects more first time mums and those affected by: long labour - particularly pushing phasefear and anxietycomplicationsinterventionslack of (perceived or actual) controlpainlarge babyfoetal positionIn this episode, we explore how bir...
2022-05-251h 06
Stress-Free CEO LifeMind Your Pelvic Floor For Better Mental & Physical Wellbeing with Sarahjane West WatsonIf you liked this episode and you want to connect with Sarahjane more check her out here...https://www.instagram.com/fitfannyadams/ https://www.facebook.com/FitFannyAdams/Here is a link to the pelvic floor quick guide www.FitFannyAdams.com/pelvicfloor She is running a 6 week live transform your core program (with on demand catch up available!), starting June 7th @£99, grab your 10% discount for being a loyal listener at www.FitFannyAdams.com/mastermind
2022-05-2333 minThe Pelvic Floor ConnectionThe Power Of The Breath : Mental Health Awareness WeekMental health and the core (and therefore the pelvic floor!) are closely related. Last week was Maternal Mental Health Awareness week, where I was truly honoured to be asked to talk about the ripple effect of birth trauma with the Perinatal Mental Health Partnership (https://www.facebook.com/PerinatalMHPartnershipUK/) and (https://www.instagram.com/perinatalmhpartnership/?hl=en). The talk between myself and their member Evie Canavan was open, raw and honest and I hope helps some women feel more able to talk, seek help and feel less isolated following birth trauma. HRH Dutches of Cornwall, was...
2022-05-1120 minThe Pelvic Floor ConnectionWhat is the best exercise to strengthen your core?What is the best exercise for you to engage your core? We all want to get the most from what we are doing, but sometimes we look at core exercise too one dimensional. We need to move away from focusing on specific muscles, to the concept of working at dynamic unit... and in the non linear way that the world demands! If you want to get back to basics and check you are engaging your core effectively, then access my free video here.... https://mailchi.mp/fitfannyadams/learn-how-to-engage-your-core-effectivelyAnd if you want some on demand c...
2022-04-1328 minThe Pelvic Floor ConnectionExploring the Pelvic FloorIf you have found this episode useful and keen to work a little harder on your pelvic floor, then you can download my FREE 6 step guide to the pelvic floor workout here or you can copy and paste this link.... https://mailchi.mp/fitfannyadams/6-step-guide-to-connecting-with-your-pelvic-floor I hope you've enjoyed this episode, please do take a moment to rate and review!
2022-03-1617 minCourse Creators HQ...All About Online CoursesE024: Ask Julie – How Do I Prioritize? (Part 2 of 2)In this episode, host Julie Hood gives advice to course creator SarahJane West-Watson of FitFannyAdams.com. She’s juggling home, a family with young children, a brick-and-mortar business, and a course creation business… all in the middle of the lockdown!Join Julie on Monday, January 25, 2021 to create your first (or next!) course in just an hour a day. Visit 24HourCourseCreator.com/daily to get more details and sign up!KEY TAKEAWAYSTo get more clarity, consider:What parents need to consider – and what they need to tell themselves about what they are doing...
2021-01-1327 minCourse Creators HQ...All About Online CoursesE023: Ask Julie – Where Should I Focus? (Part 1 of 2)In this episode, host Julie Hood gives advice to course creator SarahJane West-Watson of FitFannyAdams.com. She’s juggling home, a family with young children, a brick-and-mortar business, and a course creation business… all in the middle of the lockdown!Join Julie on Monday, January 25, 2021 to create your first (or next!) course in just an hour a day. Visit 24HourCourseCreator.com/daily to get more details and sign up!KEY TAKEAWAYSWhy perfection can stop you in your tracks – and what really is the minimum you need, rather than making you perfect.What Julie did to...
2021-01-1223 min