The Pelvic Floor Connection

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...

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...

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 associat...

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...

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 def...

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 mo...

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 muscl...

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 strengthen...

To celebrate International Women's Day, I opened my virtual doors to my CoreCardio class and I'd LOVE for you to try it too!  Hands up, fessin' up, I've been too 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  befo...

Ever wondered why your pelvic floor issues grumble on, usually only increasing in complexity? We often underestimate the complex nature of our pelvic floor  and with it, the multi disciplinary approach to healing and restoration.  Today, I explore why pelvic floor dysfunction can quickly become complex, chronic and with multiple systems becoming involved. Understanding and embracing why a collabor...

***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...

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...

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/49 Thanks so much... this means SO much  Sarahjane xxx      

You know the score, you go to the gym and there is a core class, a cardio class, bum & tum class, HIIT class... but why are we not encouraged to reap the benefits of incorporating core into every single movement that we do? Modern life is so core disengaging. We should be better educated in fitness to work core into everything that we do, instead of thinking it as some isolated concept.  Todays ep...

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...

Sometimes it feels like running and high impact HIIT style classes are the only cardio options out there... which can be hugely problematic to the pelvic floor! Speaking out about low impact alternatives can be hard, shameful and feel full of excuses.  I've had my fair share of raised eyebrows and "oh, you don't run" comments, which I'm sure are well meaning, but frankly unnecessary.  Today I expl...

Menopause... All about mood swings and hot sweats?  Yes, these are 2 of the more common symptoms, but peri- menopause and menopause plays havoc with our pelvic floor and pelvic organ wellbeing. Did you know it's thought that c.50% of women over 50 suffer from prolapse? Menopause is one of the key life stages that women come to see me or sign up to my programmes and it deserves a deep dive!  Today...

We all know that breathing is important... we take around 22,000 breathes a day!   - But just how exactly should we breathe  -  Why do the mechanics of breathing affect how we feel   ... And how does how we feel affect how we breathe?  In todays show I unpick the mechanics of breathing and the relationship between the pelvic floor, core and the breathe. I touch on how the sympathetic and parasympa...

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....

Knowing something isn't right NEVER feels good. Today, we are taking a deep dive into 5 simple steps to move you from that icky stuck feeling in your health or fitness journey, to success! - Step 1: Acceptance: where you are right now, is OK and is exactly where you need to be! - Step 2: Assess where you are, fully and honestly - Step 3: Identify your goals; be honest in identifying the gap betwee...

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 we...

Post natal emotions are always raw and heightened, but when your birth doesn't quite go to plan, the feelings of grief, disappointment and self doubt can be immense.  In todays episode, I'm joined by a very special guest, Lucy, who courageously shares her emotional and physical journey when her birth didn't follow her plan.  Her physical and emotional post natal journey has been somewhat of a roll...

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 regimen...

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 act...

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 t...