https://simplecast.com The Pelvic Floor Connection Bladder dysfunction, pelvic pain, prolapse, abdominal separation and general core weakness are all real issues affecting too many women. The Pelvic Floor Connection podcast is a relaxed exploration around pelvic and core health. It draws on my education in physiotherapy, personal training and the pregnant and post partum core; the insights from my wonderful, inspirational clients; plus my fairly raw experience as a mum of two! So, if you want to better connect with this truly amazing piece of anatomical wizardry, then join me, Sarahjane West-Watson owner of Fit Fanny Adams, every other Wednesday, for a light hearted chat on this serious subject. 2021 - 2022 Sarahjane West-Watson; The Pelvic Floor Connection Podcast. Fit Fanny Adams Ltd. en Wed, 11 Mar 2026 11:51:11 +0000 Wed, 11 Mar 2026 11:51:21 +0000 https://the-pelvic-floor-connection.simplecast.com The Pelvic Floor Connection https://image.simplecastcdn.com/images/88ee7aca-aa6d-4af5-a489-52628c63921f/94c5b313-8ff2-44d7-89c2-206db80d5f66/3000x3000/v2-the-pelvic-floor-connection-1.jpg?aid=rss_feed https://the-pelvic-floor-connection.simplecast.com serial Bladder dysfunction, pelvic pain, prolapse, abdominal separation and general core weakness are all real issues affecting too many women. The Pelvic Floor Connection podcast is a relaxed exploration around pelvic and core health. It draws on my education in physiotherapy, personal training and the pregnant and post partum core; the insights from my wonderful, inspirational clients; plus my fairly raw experience as a mum of two! So, if you want to better connect with this truly amazing piece of anatomical wizardry, then join me, Sarahjane West-Watson owner of Fit Fanny Adams, every other Wednesday, for a light hearted chat on this serious subject. Sarahjane West-Watson true https://feeds.simplecast.com/yIiQ1MMe bladder dysfunction, core, pelvic pain, prolapse, traumatic birth, womens fitness, womens health, womens wellness, mom, mummy tummy, perineal trauma, diaphragm, new mum, incontinence, breathing, return to exercise, hysterectomy, post natal depression, core dysfunction, pregnancy educaton, pregnant, fitfannyadams, fit fanny adams, menopause, busy mom, mum, mum life, vaginal atrophy, low impact Sarahjane West-Watson sarahjane@fitfannyadams.com 91dd57e9-8b4a-486a-9c18-be9f84a802c0 Why Do You Leak When You Run? Pelvic Floor Secrets Every Woman Should Know In this episode of The Pelvic Floor Connection, pelvic floor and core coach Sarahjane West-Watson explores why running can trigger urinary leakage and why the solution is often very different from what many women have been told.

Many women assume leaking during exercise simply means their pelvic floor is weak and that doing more Kegel exercises will fix the problem. In reality, pelvic floor dysfunction during running is often linked to pressure management, muscle coordination and core function, rather than strength alone.

Running creates repeated pressure through the abdomen and pelvis. With every stride, your pelvic floor must respond quickly to support the bladder and manage internal pressure. If this system is not coordinating effectively, symptoms like bladder leaks, heaviness or reduced control can appear.

Sarahjane explains how over-gripping the core, activating the wrong muscles, or misunderstanding how the pelvic floor works can increase pressure on the bladder and make symptoms worse — even for women who are actively exercising.

You’ll also learn how hormonal changes across the menstrual cycle and during midlife can influence bladder control, and why factors such as caffeine, hydration habits and pelvic pressure can sometimes aggravate symptoms during running.

If you have ever wondered:

• Why do I leak when I run?
• Is leaking when running normal?
• Why does my pelvic floor feel heavy during exercise?
• Why aren’t Kegels fixing my bladder leaks?
• Can I run again without worrying about leaking?

This episode will help you better understand what your body may be asking for — and what you can do to support it.

Key Topics Covered in This Episode

• Why many women leak when they run and why it is so common
• The difference between stress incontinence and urge incontinence
• How running creates repeated pressure through the abdomen and pelvis
• Why pelvic floor coordination, not just strength, is essential for continence
• How over-gripping the core and abdominal muscles can increase bladder pressure
• Why many women activate the wrong muscles when trying to do pelvic floor exercises
• The role of the pelvic floor sling and deep core system in supporting the bladder
• Why postnatal women often notice bladder leaks when running
• How hormonal changes and the menstrual cycle influence pelvic floor function
• The impact of caffeine, hydration and bladder irritants on bladder control during exercise
• Why simply doing Kegel exercises may not solve leaking when running

Restore Your Core & Pelvic Floor

If you would like expert support to reconnect and strengthen with your pelvic floor and deep core, Sarahjane’s guided programme Transform Your Core & Pelvic Floor helps women understand how to activate the right muscles and build real support for movement, exercise and everyday life.

Join the waitlist for early access and early-bird pricing:

www.fitfannyadams.com/waitlist

 

Follow the Pelvic Floor Connection: If you found this episode helpful, follow The Pelvic Floor Connection so you never miss new conversations about pelvic floor health, core strength and women’s wellbeing.

And if you know a woman who runs or exercises and worries about bladder leaks, share this episode with her — it may help her understand what her body needs.

]]> Wed, 11 Mar 2026 11:51:11 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/94-2Thy9oSC In this episode of The Pelvic Floor Connection, pelvic floor and core coach Sarahjane West-Watson explores why running can trigger urinary leakage and why the solution is often very different from what many women have been told.

Many women assume leaking during exercise simply means their pelvic floor is weak and that doing more Kegel exercises will fix the problem. In reality, pelvic floor dysfunction during running is often linked to pressure management, muscle coordination and core function, rather than strength alone.

Running creates repeated pressure through the abdomen and pelvis. With every stride, your pelvic floor must respond quickly to support the bladder and manage internal pressure. If this system is not coordinating effectively, symptoms like bladder leaks, heaviness or reduced control can appear.

Sarahjane explains how over-gripping the core, activating the wrong muscles, or misunderstanding how the pelvic floor works can increase pressure on the bladder and make symptoms worse — even for women who are actively exercising.

You’ll also learn how hormonal changes across the menstrual cycle and during midlife can influence bladder control, and why factors such as caffeine, hydration habits and pelvic pressure can sometimes aggravate symptoms during running.

If you have ever wondered:

• Why do I leak when I run?
• Is leaking when running normal?
• Why does my pelvic floor feel heavy during exercise?
• Why aren’t Kegels fixing my bladder leaks?
• Can I run again without worrying about leaking?

This episode will help you better understand what your body may be asking for — and what you can do to support it.

Key Topics Covered in This Episode

• Why many women leak when they run and why it is so common
• The difference between stress incontinence and urge incontinence
• How running creates repeated pressure through the abdomen and pelvis
• Why pelvic floor coordination, not just strength, is essential for continence
• How over-gripping the core and abdominal muscles can increase bladder pressure
• Why many women activate the wrong muscles when trying to do pelvic floor exercises
• The role of the pelvic floor sling and deep core system in supporting the bladder
• Why postnatal women often notice bladder leaks when running
• How hormonal changes and the menstrual cycle influence pelvic floor function
• The impact of caffeine, hydration and bladder irritants on bladder control during exercise
• Why simply doing Kegel exercises may not solve leaking when running

Restore Your Core & Pelvic Floor

If you would like expert support to reconnect and strengthen with your pelvic floor and deep core, Sarahjane’s guided programme Transform Your Core & Pelvic Floor helps women understand how to activate the right muscles and build real support for movement, exercise and everyday life.

Join the waitlist for early access and early-bird pricing:

www.fitfannyadams.com/waitlist

 

Follow the Pelvic Floor Connection: If you found this episode helpful, follow The Pelvic Floor Connection so you never miss new conversations about pelvic floor health, core strength and women’s wellbeing.

And if you know a woman who runs or exercises and worries about bladder leaks, share this episode with her — it may help her understand what her body needs.

]]> Why Do You Leak When You Run? Pelvic Floor Secrets Every Woman Should Know Sarahjane West-Watson 00:18:21 Leaking when you run is incredibly common — but that doesn’t mean it’s normal. In this episode, pelvic floor and core coach Sarahjane West-Watson aka Fit Fanny Adams, explains why bladder leaks happen during running, why “just doing Kegels” often doesn’t fix it, and how better pelvic floor and core coordination can help you feel more supported and confident when you exercise. Leaking when you run is incredibly common — but that doesn’t mean it’s normal. In this episode, pelvic floor and core coach Sarahjane West-Watson aka Fit Fanny Adams, explains why bladder leaks happen during running, why “just doing Kegels” often doesn’t fix it, and how better pelvic floor and core coordination can help you feel more supported and confident when you exercise. stress incontinence, core strength women, postnatal core, bladder leaks, pelvic floor running, pelvic floor, pelvic floor dysfunction, leaking when running, menopause pelvic floor, women's health, bladder leaks exercises true full 94 1 78d5d3f1-99b8-4411-b2c0-03ad269d2ae0 Menopause Overwhelm – What’s Missing From the Conversation In This Episode:

• Why menopause can feel physically and emotionally intense
• How hormonal shifts affect your pelvic floor and core
• The hidden role of nervous system regulation
• Why “fixing symptoms” isn’t the full solution
• A more intelligent, compassionate approach to midlife strength

Ready to Go Deeper?

🔗 Free Menopause Rebrand Workshop (27 February):
https://fitfannyadams.com/rebrand

🔗 Transform Your Core & Pelvic Floor Waitlist (Programme starts April 13):
https://fitfannyadams.com/waitlist

🔗 Join the Members Hub (Weekly classes + wellness support):
https://fitfannyadams.com/membershub

If this episode resonated, please follow the podcast and leave a quick review — it helps more women find this conversation.

You are not broken.
You are evolving.
And strength in midlife looks different.

]]> Wed, 11 Feb 2026 22:07:54 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/93-CrxNOV9g In This Episode:

• Why menopause can feel physically and emotionally intense
• How hormonal shifts affect your pelvic floor and core
• The hidden role of nervous system regulation
• Why “fixing symptoms” isn’t the full solution
• A more intelligent, compassionate approach to midlife strength

Ready to Go Deeper?

🔗 Free Menopause Rebrand Workshop (27 February):
https://fitfannyadams.com/rebrand

🔗 Transform Your Core & Pelvic Floor Waitlist (Programme starts April 13):
https://fitfannyadams.com/waitlist

🔗 Join the Members Hub (Weekly classes + wellness support):
https://fitfannyadams.com/membershub

If this episode resonated, please follow the podcast and leave a quick review — it helps more women find this conversation.

You are not broken.
You are evolving.
And strength in midlife looks different.

]]> Menopause Overwhelm – What’s Missing From the Conversation Sarahjane West-Watson 00:28:01 Midlife and perimenopause can feel overwhelming — fatigue, anxiety, rage, pelvic floor symptoms, vaginal dryness, and a body that suddenly feels unfamiliar. In this episode of The Pelvic Floor Connection, I explore why menopause can feel like survival of symptoms — and what strength can actually look like in midlife. Because pushing harder isn’t the answer. If you’re feeling overwhelmed but not broken, this conversation will shift how you see your body, your symptoms, and this season of life. Midlife and perimenopause can feel overwhelming — fatigue, anxiety, rage, pelvic floor symptoms, vaginal dryness, and a body that suddenly feels unfamiliar. In this episode of The Pelvic Floor Connection, I explore why menopause can feel like survival of symptoms — and what strength can actually look like in midlife. Because pushing harder isn’t the answer. If you’re feeling overwhelmed but not broken, this conversation will shift how you see your body, your symptoms, and this season of life. perimenopause, core strength, midlife health, menopause symptoms, menopause, nervous system, pelvic floor, inner wisdom true full 93 1 01fa92a0-87e9-4e64-adf6-4de6b6bc57fc What About Dads? A Raw Conversation on Male Postnatal Mental Health In todays episode of  The Pelvic Floor Connection, I’m joined by Aled Hughes — a father whose journey into parenthood was marked by postnatal depression, identity loss, and emotional shutdown. 

***Please be aware we explore themes of depression and suicide. Please seek the support you need by contacting 111 or 999 if you have been affected by this episode. Please contact your GP or health care professional. 

Together, we explore the often silent mental health experiences of new fathers, and how trauma, sleep deprivation, cultural messaging, and internalised expectations shape men’s ability to ask for help.

This episode is for anyone navigating early parenthood, anyone supporting partners, and anyone who has ever felt overwhelmed, disconnected, or alone in their role.

We talk about: 

      - The early signs of male postnatal depression no one talks about

      - How trauma in the perinatal period impacts identity

      -The cultural “be strong, be fine” conditioning men carry

      - How shame blocks help-seeking

      -The impact of partner dynamics, sleep, fear, and emotional overload

      -How Aled found support — and what he wishes all partners knew

      -Healing, communication, and reconnecting with your own needs

Resources mentioned

The Colour Monster - Alana LLenas

Connect with Aled:

Instagram @sutmaedad_howsdad 

Facebook @how.sdad.sut.mae.dad

 

If this episode moved you, helped you, or opened a conversation — please leave a review on Apple Podcasts. It genuinely helps more people find this work.

]]> Wed, 19 Nov 2025 12:15:00 +0000 sarahjane@fitfannyadams.com (Aled Hughes) https://the-pelvic-floor-connection.simplecast.com/episodes/92-pw_umRhi In todays episode of  The Pelvic Floor Connection, I’m joined by Aled Hughes — a father whose journey into parenthood was marked by postnatal depression, identity loss, and emotional shutdown. 

***Please be aware we explore themes of depression and suicide. Please seek the support you need by contacting 111 or 999 if you have been affected by this episode. Please contact your GP or health care professional. 

Together, we explore the often silent mental health experiences of new fathers, and how trauma, sleep deprivation, cultural messaging, and internalised expectations shape men’s ability to ask for help.

This episode is for anyone navigating early parenthood, anyone supporting partners, and anyone who has ever felt overwhelmed, disconnected, or alone in their role.

We talk about: 

      - The early signs of male postnatal depression no one talks about

      - How trauma in the perinatal period impacts identity

      -The cultural “be strong, be fine” conditioning men carry

      - How shame blocks help-seeking

      -The impact of partner dynamics, sleep, fear, and emotional overload

      -How Aled found support — and what he wishes all partners knew

      -Healing, communication, and reconnecting with your own needs

Resources mentioned

The Colour Monster - Alana LLenas

Connect with Aled:

Instagram @sutmaedad_howsdad 

Facebook @how.sdad.sut.mae.dad

 

If this episode moved you, helped you, or opened a conversation — please leave a review on Apple Podcasts. It genuinely helps more people find this work.

]]> What About Dads? A Raw Conversation on Male Postnatal Mental Health Aled Hughes 01:06:47 Please be aware, this deeply moving and inspirational chat explores the subjects of post partum depression and suicide as I'm joined by an incredible dad who shares his journey with post natal depression. We explore cultural expectations of masculinity, the pressure to stay strong, silent, and keep going, can push men into isolation at the exact moment they most need support. Aled talks openly about emotional shutdown, resentment, sleep deprivation, and the loss of identity that crept in as he tried to navigate parenthood. This conversation shines a light on the mental health of fathers, the impact of unspoken trauma in the postnatal period, and the importance of communication, compassion, and community for both parents. It’s raw, human, and incredibly important — whether you're a parent, a partner, a birth professional, or someone supporting families through the early years. Please be aware, this deeply moving and inspirational chat explores the subjects of post partum depression and suicide as I'm joined by an incredible dad who shares his journey with post natal depression. We explore cultural expectations of masculinity, the pressure to stay strong, silent, and keep going, can push men into isolation at the exact moment they most need support. Aled talks openly about emotional shutdown, resentment, sleep deprivation, and the loss of identity that crept in as he tried to navigate parenthood. This conversation shines a light on the mental health of fathers, the impact of unspoken trauma in the postnatal period, and the importance of communication, compassion, and community for both parents. It’s raw, human, and incredibly important — whether you're a parent, a partner, a birth professional, or someone supporting families through the early years. partner support postpartum, paternal depression, postnatal depression in men, perinatal mental health, support for men, helping dad, early parenthood overwhelm, birth trauma, male postnatal mental health, male suicide, new dad mental health, mens mental health true full 92 1 863566b6-d295-430e-ac22-dc20fe38e33f The Everyday Habit To Transform Your Pelvic Floor We 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 floor “hygiene routine” with confidence

✨ Special Offer:
Get 20% off the Pelvic Floor Programme — a guided video series to help you understand, connect, and restore your pelvic floor for strength and confidence. 👉 www.fitfannyadams.com/teeth

🎧 Connect & Support the Show
If this episode helped you rethink your pelvic floor, please take a moment to hit Follow or subscribe FREE 

Leave a ⭐⭐⭐⭐⭐ review (it really helps more women find the show!)

Share this episode with a friend who deserves to feel strong and connected too

💌 For 1:1 consultations (in-person or online):
📧 sarahjane@fitfannyadams.com

]]> Wed, 15 Oct 2025 16:10:52 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/91-wy1m8qvV We 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 floor “hygiene routine” with confidence

✨ Special Offer:
Get 20% off the Pelvic Floor Programme — a guided video series to help you understand, connect, and restore your pelvic floor for strength and confidence. 👉 www.fitfannyadams.com/teeth

🎧 Connect & Support the Show
If this episode helped you rethink your pelvic floor, please take a moment to hit Follow or subscribe FREE 

Leave a ⭐⭐⭐⭐⭐ review (it really helps more women find the show!)

Share this episode with a friend who deserves to feel strong and connected too

💌 For 1:1 consultations (in-person or online):
📧 sarahjane@fitfannyadams.com

]]> The Everyday Habit To Transform Your Pelvic Floor Sarahjane West-Watson 00:15:31 You wouldn’t skip brushing your teeth, so why neglect your pelvic floor? Inspired by a recent trip to the dentist, I share the unexpected similarity between dental hygiene and pelvic floor restoration. Learn why understanding your body’s “weak spots” is key to confidence, comfort, and lifelong strength. Plus, grab 20% off The Pelvic Floor Programme at www.FitFannyAdams.com/teeth You wouldn’t skip brushing your teeth, so why neglect your pelvic floor? Inspired by a recent trip to the dentist, I share the unexpected similarity between dental hygiene and pelvic floor restoration. Learn why understanding your body’s “weak spots” is key to confidence, comfort, and lifelong strength. Plus, grab 20% off The Pelvic Floor Programme at www.FitFannyAdams.com/teeth prolapse, pelvic pain, womens health, menopause symptoms, oestrogen, pelvic floor awareness, fitfannyadams, #pelvicfloorhealth, pelvic floor, #coreconfidence, #strongfromtheinside, womenshealthmatters, thepelvicfloorconnection true full 91 1 b44f912f-d3ad-4fc3-8d38-aac2ec8e3e7b Let's Prepare Your Pelvic Floor For Birth In 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-section

And enjoy 30% off my pregnancy programme: Strong Beyond the Bump  helps you prepare physically, emotionally, and functionally for birth

💡 Whether you're weeks from birth or early in pregnancy, this episode offers real clarity and encouragement around connecting to your pelvic floor in a way that supports your body, your baby, and your birth.

🔗 Links & Resources:

💻 Strong Beyond the Bump Pregnancy Program – Get 30% off with fitfannyadams.com/bump90

💌 Contact Sarahjane or enquire about 1:1 sessions: sarahjane@fitfannyadams.com

🌐 Socials @fitfannyadams.com

 

🙏 If You Loved This Episode:

Please take a moment to subscribe, leave a review, and share with a fellow mama-to-be. Your support helps keep the podcast free and accessible for all!

]]> Sat, 4 Oct 2025 10:11:12 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/90-BcxF_sOe In 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-section

And enjoy 30% off my pregnancy programme: Strong Beyond the Bump  helps you prepare physically, emotionally, and functionally for birth

💡 Whether you're weeks from birth or early in pregnancy, this episode offers real clarity and encouragement around connecting to your pelvic floor in a way that supports your body, your baby, and your birth.

🔗 Links & Resources:

💻 Strong Beyond the Bump Pregnancy Program – Get 30% off with fitfannyadams.com/bump90

💌 Contact Sarahjane or enquire about 1:1 sessions: sarahjane@fitfannyadams.com

🌐 Socials @fitfannyadams.com

 

🙏 If You Loved This Episode:

Please take a moment to subscribe, leave a review, and share with a fellow mama-to-be. Your support helps keep the podcast free and accessible for all!

]]> Let's Prepare Your Pelvic Floor For Birth Sarahjane West-Watson 00:20:48 Fed up of being told to do your kegels because you're pregnant? When it comes to preparing your pelvic floor for birth, there's so much more to the story than just squeezing! In todays episode I break down the myths around pelvic floor strengthening in pregnancy — and get you to rethink why simply “squeezing” isn’t the answer. You'll learn what true pelvic floor strength really means, how to soften and open in preparation for birth, and why connection (not just contraction) is key. Whether you’re planning a vaginal birth or C-section, this episode offers deeply practical and compassionate insights to help you feel more in tune with your body and more prepared for birth. Fed up of being told to do your kegels because you're pregnant? When it comes to preparing your pelvic floor for birth, there's so much more to the story than just squeezing! In todays episode I break down the myths around pelvic floor strengthening in pregnancy — and get you to rethink why simply “squeezing” isn’t the answer. You'll learn what true pelvic floor strength really means, how to soften and open in preparation for birth, and why connection (not just contraction) is key. Whether you’re planning a vaginal birth or C-section, this episode offers deeply practical and compassionate insights to help you feel more in tune with your body and more prepared for birth. #birthprep, #pelvicfloorhealth #pregnancyexercise #kegelsarenotenough #strongbeyondthebump #birthprep #pregnancytips #prenatalwellness #softeningandopening #coreandpelvicfloor #holisticpregnancy #functionalfitnessformamas #pregnancypodcast, #prenatalwellness, #pregnancypodcast, #pregnancytips, #functionalfitnessformamas, #pelvicfloorhealth, #coreandpelvicfloor, #kegelsarenotenough true full 90 1 7d136613-4ce0-4263-9cbc-734ecd6b100e Why Your Pelvic Floor Doesn’t Need a Kegel Device – Let’s Get Intimate When 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’m ask you to press pause and consider this:


✨ Your body already holds the wisdom (yes, it really does!).
✨ You don’t need a gadget to earn your connection back (it will only cost money and gather dust).
✨ Trust, awareness, and consistency matter more than clever apps and expensive kits.

This is a light-hearted but deeply empowering episode for any woman who’s ever felt like her body is broken, disconnected, or needs ‘fixing.’

🎁 SPECIAL OFFER: As a thank-you for being you, and tuning in, enjoy  50% off access to my  Pelvic Floor Programme for just £19.99 (normally £39). This is a gentle, empowering way to start tuning back into your pelvic floor . 


👉 www.FitFannyAdams.com/CONNECT

Remember: your body isn’t broken. You don’t need fixing — you just need reconnection.

Xx Sj 

And please take a moment to hit follow / subscribe and drop a *rating a review to help get this podcast out to those that need to hear it! 

ANd here is the link to my conversation with Dr Anna Burns - Prioritising You - Why Is It So Hard? 

]]> Wed, 24 Sep 2025 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/89-C5efhhnG When 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’m ask you to press pause and consider this:


✨ Your body already holds the wisdom (yes, it really does!).
✨ You don’t need a gadget to earn your connection back (it will only cost money and gather dust).
✨ Trust, awareness, and consistency matter more than clever apps and expensive kits.

This is a light-hearted but deeply empowering episode for any woman who’s ever felt like her body is broken, disconnected, or needs ‘fixing.’

🎁 SPECIAL OFFER: As a thank-you for being you, and tuning in, enjoy  50% off access to my  Pelvic Floor Programme for just £19.99 (normally £39). This is a gentle, empowering way to start tuning back into your pelvic floor . 


👉 www.FitFannyAdams.com/CONNECT

Remember: your body isn’t broken. You don’t need fixing — you just need reconnection.

Xx Sj 

And please take a moment to hit follow / subscribe and drop a *rating a review to help get this podcast out to those that need to hear it! 

ANd here is the link to my conversation with Dr Anna Burns - Prioritising You - Why Is It So Hard? 

]]> Why Your Pelvic Floor Doesn’t Need a Kegel Device – Let’s Get Intimate Sarahjane West-Watson 00:21:36 Whether you’re new to pelvic health or tired of trying all the “quick fixes,” this episode will empower you to reconnect, not rely! There is a vast choice of pelvic floor devices available out there and it can be overwhelming to know what to choose... but today I ask a deeper question... do you actually need one? Whether you’re new to pelvic health or tired of trying all the “quick fixes,” this episode will empower you to reconnect, not rely! There is a vast choice of pelvic floor devices available out there and it can be overwhelming to know what to choose... but today I ask a deeper question... do you actually need one? prolapse, family life, menopause, pelvic floor support, family lfe, pelvic floor gadgets, reconnecting with your body, kegel devices, pelvic floor, strong women, natural pelvic floor recovery, women’s health tech true full 89 1 ceb3edc8-4094-45c5-aef4-e17faa4570ba Induction Doesn’t Have to Be Scary: Lean Into Your Power In 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. 

Together, we unpack the alarmingly rising rates of induction, the often untapped role of doulas, birth coaches, and the ability to access our deep inner wisdom of birth. All the essential tools every woman and birth partner should have — including breathing, advocacy, and knowing when to pause. 

So whether you're planning an induction or supporting someone who is, this episode is full of practical insights and heartfelt support. You've got this! 

Connect with Kirstin on:

🔗  goldcoastdoulas.com  Cell 616-340-1086. Awarded Best Doula Agency in Michigan in 2024 by LUXLife
📘 Social Media - @goldcoastdoulas
📘 Enjoy her FREE Becoming A Mother Online Training
📘 Her book Supported: Your Guide to Birth and Baby is Here or Amazon for UK listeners

 

Are you waiting for an induction and found this episode helpful? Let me know 👇🏼

  📩 Drop me an email at sarahjane@fitfannyadams.com or message me on Instagram @fitfannyadams.

And is there a hot topic you want to explore or me to explore for you? Just drop me a line! 

💕  Please take a tiny moment rate, review and share the episode. It really helps more women find strength from these stories..

]]> Thu, 11 Sep 2025 10:23:25 +0000 sarahjane@fitfannyadams.com (Kristin Revere) https://the-pelvic-floor-connection.simplecast.com/episodes/88-9QeaevBW In 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. 

Together, we unpack the alarmingly rising rates of induction, the often untapped role of doulas, birth coaches, and the ability to access our deep inner wisdom of birth. All the essential tools every woman and birth partner should have — including breathing, advocacy, and knowing when to pause. 

So whether you're planning an induction or supporting someone who is, this episode is full of practical insights and heartfelt support. You've got this! 

Connect with Kirstin on:

🔗  goldcoastdoulas.com  Cell 616-340-1086. Awarded Best Doula Agency in Michigan in 2024 by LUXLife
📘 Social Media - @goldcoastdoulas
📘 Enjoy her FREE Becoming A Mother Online Training
📘 Her book Supported: Your Guide to Birth and Baby is Here or Amazon for UK listeners

 

Are you waiting for an induction and found this episode helpful? Let me know 👇🏼

  📩 Drop me an email at sarahjane@fitfannyadams.com or message me on Instagram @fitfannyadams.

And is there a hot topic you want to explore or me to explore for you? Just drop me a line! 

💕  Please take a tiny moment rate, review and share the episode. It really helps more women find strength from these stories..

]]> Induction Doesn’t Have to Be Scary: Lean Into Your Power Kristin Revere 00:50:04 With Induction rates rising, so is the perception that women loose control, empowerment and connection with their inner maternal wisdom through an induced birth. In todays episode Doula and special guest, Kristin Revere, joins me to share our personal and professional experiences of inductions, to share how truly spectacular they can be. If you are ready to nail your induction, or support are supporting someone about to be induced, this is for you! With Induction rates rising, so is the perception that women loose control, empowerment and connection with their inner maternal wisdom through an induced birth. In todays episode Doula and special guest, Kristin Revere, joins me to share our personal and professional experiences of inductions, to share how truly spectacular they can be. If you are ready to nail your induction, or support are supporting someone about to be induced, this is for you! pregnancy podcast, pelvic floor training, ante natal, induction, hypnobirthing, induced birth, empowered birth, antenatal, birth preparation, birth prep, birth induction, pre natal, gold coast doula, hypnobirth, prenatal false full 88 1 461ba9c1-c321-4a82-a220-08b304900fbf Supported - 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 navigated it all by staying connected to her intuition and the knowledge she’d built along the way. Her story is a reminder of just how important it is to stay flexible, stay informed, and to surround yourself with people who respect your choices.

Whether you're expecting your first baby or simply interested in the birth world, this episode offers both inspiration and practical insight — especially for those wanting to understand how to advocate for themselves in medical settings.

     
 Connect with Kirstin on:

🔗  goldcoastdoulas.com  Cell 616-340-1086. Awarded Best Doula Agency in Michigan in 2024 by LUXLife
📘 Social Media - @goldcoastdoulas
📘 Enjoy her FREE Becoming A Mother Online Training
📘 Her book Supported: Your Guide to Birth and Baby is Here or Amazon for UK listeners

 

 Tune in and let me know what you took away. What did this stir in you? I always love hearing from you.

  📩 Drop me an email at sarahjane@fitfannyadams.com or message me on Instagram @fitfannyadams.

 

💕  If this conversation resonated with you, please rate, review and share the episode. It really helps more women find strength from these stories..

]]> Wed, 25 Jun 2025 00:00:00 +0000 sarahjane@fitfannyadams.com (Kristin Revere) https://the-pelvic-floor-connection.simplecast.com/episodes/supported-preparing-for-birth-and-motherhood-h63PTG1q  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 navigated it all by staying connected to her intuition and the knowledge she’d built along the way. Her story is a reminder of just how important it is to stay flexible, stay informed, and to surround yourself with people who respect your choices.

Whether you're expecting your first baby or simply interested in the birth world, this episode offers both inspiration and practical insight — especially for those wanting to understand how to advocate for themselves in medical settings.

     
 Connect with Kirstin on:

🔗  goldcoastdoulas.com  Cell 616-340-1086. Awarded Best Doula Agency in Michigan in 2024 by LUXLife
📘 Social Media - @goldcoastdoulas
📘 Enjoy her FREE Becoming A Mother Online Training
📘 Her book Supported: Your Guide to Birth and Baby is Here or Amazon for UK listeners

 

 Tune in and let me know what you took away. What did this stir in you? I always love hearing from you.

  📩 Drop me an email at sarahjane@fitfannyadams.com or message me on Instagram @fitfannyadams.

 

💕  If this conversation resonated with you, please rate, review and share the episode. It really helps more women find strength from these stories..

]]> Supported - Preparing For Birth and Motherhood Kristin Revere 00:46:34 Could your intuition be your greatest guide through birth? In this raw and empowering episode, I speak with doula, author, and founder of Gold Coast Doulas, Kristen Revere MM, CED, NCS; whose own pregnancy journey sparked a radical shift from political campaigning to championing women through labour and beyond. Through the lens of her first birth—complete with unexpected turns, a preeclampsia diagnosis, and nearly facing surgical intervention—Kristen reveals how being supported to listen inward, changed everything. This conversation is a reminder that even when birth veers off script, trusting yourself might be your most powerful decision. Could your intuition be your greatest guide through birth? In this raw and empowering episode, I speak with doula, author, and founder of Gold Coast Doulas, Kristen Revere MM, CED, NCS; whose own pregnancy journey sparked a radical shift from political campaigning to championing women through labour and beyond. Through the lens of her first birth—complete with unexpected turns, a preeclampsia diagnosis, and nearly facing surgical intervention—Kristen reveals how being supported to listen inward, changed everything. This conversation is a reminder that even when birth veers off script, trusting yourself might be your most powerful decision. pregnancy educaton, natural birth, post natal support, preparing for motherhood, empowered birth, doula, sleep doula, pre-eclampsia, gold coast doula, birth partners true full 87 1 47e74030-cdf3-4672-acf0-7f6bcb4c82be Breath, Stress & The Pelvic Floor What 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 personal stories that show just how much can shift when we learn to breathe with intention. 

Whether you're navigating midlife, feeling disconnected from your body, or carrying more than you know — this one’s for you.

👉 Listen in and let me know how it lands for you. What did you feel? What shifted?


📩 You can email me directly at sarahjane@fitfannyadams.com or message me on instagram @fitfannyadams.
🔗 And if you’d like to explore breathwork with Nanette, you can find her at nanettedavies.com

or: 

Insta - @Breathe_Belief
Facebook - Nanette Davies
Email - nanettedaviescoach@outlook.com

 

💕  Please If this episode resonates with you, please take a moment to rate, review, and share — it really helps more women find these conversations and feel less alone.

 

Let’s keep lifting the lid on pelvic health, one deep breath at a time. 💛

]]> Fri, 13 Jun 2025 13:15:11 +0000 sarahjane@fitfannyadams.com (nanette Davies) https://the-pelvic-floor-connection.simplecast.com/episodes/86-Dc1SvxN0 What 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 personal stories that show just how much can shift when we learn to breathe with intention. 

Whether you're navigating midlife, feeling disconnected from your body, or carrying more than you know — this one’s for you.

👉 Listen in and let me know how it lands for you. What did you feel? What shifted?


📩 You can email me directly at sarahjane@fitfannyadams.com or message me on instagram @fitfannyadams.
🔗 And if you’d like to explore breathwork with Nanette, you can find her at nanettedavies.com

or: 

Insta - @Breathe_Belief
Facebook - Nanette Davies
Email - nanettedaviescoach@outlook.com

 

💕  Please If this episode resonates with you, please take a moment to rate, review, and share — it really helps more women find these conversations and feel less alone.

 

Let’s keep lifting the lid on pelvic health, one deep breath at a time. 💛

]]> Breath, Stress & The Pelvic Floor nanette Davies 00:40:18 Breath work facilitator, Nanette Davies, joins me to explore the powerful connection between breath, emotion, and pelvic floor health. We talk about how stress and trauma often get held in the body, and how conscious breathing can support emotional release and nervous system regulation. Nanette shares gentle, practical tools to help you reconnect with your breath and restore a sense of safety and calm. It’s a grounding, insightful conversation for anyone feeling disconnected, overwhelmed, or ready to soften. A grounding and insightful listen for anyone feeling disconnected, overwhelmed, or ready to soften. Breath work facilitator, Nanette Davies, joins me to explore the powerful connection between breath, emotion, and pelvic floor health. We talk about how stress and trauma often get held in the body, and how conscious breathing can support emotional release and nervous system regulation. Nanette shares gentle, practical tools to help you reconnect with your breath and restore a sense of safety and calm. It’s a grounding, insightful conversation for anyone feeling disconnected, overwhelmed, or ready to soften. A grounding and insightful listen for anyone feeling disconnected, overwhelmed, or ready to soften. healing, stess, healing breath, pelvic floor, trauma, womens wellness, breathwork true full 86 1 1e84e359-84a6-4d60-bd4e-afe81ebe8565 Harnessing Your Inner Wisdom To Navigate Midlife & Menopause In today’s episode of The Pelvic Floor Connection, I’m joined by the deeply insightful Natalie Nuttall; wellbeing coach, writer, and co-founder of Smile Group, a perinatal mental health charity based in Cheshire.

Together, we dive into how our personal and professional experiences, helped guide us to the knowledge that midlife and menopause can become an invitation to come home to yourself—not something to endure or "bounce back". It can be a powerful opportunity for reconnection, reflection, and renewal.

Key Themes:

          🙌🏼 The hidden cost of burnout in purpose-led lives

          🙌🏼 Reclaiming identity after motherhood and trauma

          🙌🏼 Why choosing authenticity can feel unfamiliar—but freeing and aligning

          🙌🏼 The role of breath and nervous system regulation in healing

          🙌🏼 Chronic illness and menopause as catalysts for transformation

          🙌🏼 The myth of “bouncing back”—and the truth about lasting wellbeing

 

This is a soul-soothing conversation for anyone feeling stuck, disconnected, or quietly craving a deeper sense of alignment in midlife. I really hope you enjoy it. 

 

🔗 Connect with Natalie:
🌐 Website: natalienuttall.co.uk
📷 Instagram: @natsyloo
💼 LinkedIn: Natalie Nuttall
💬 Join the free closed community group on Facebook: The Heart Space

 

 🤝 About Natalie:

Natalie is a wellbeing coach and communications specialist, working alongside people to uncover their intrinsic capacity to flourish. She has more than 20 years' senior level experience in comms and was co-founder of perinatal mental health charity, Smile Group, alongside Ruth Williams. She now offers wellbeing coaching privately and supports heart-led leaders and organisations with coaching and authentic communications.

]]> Wed, 28 May 2025 00:00:00 +0000 sarahjane@fitfannyadams.com (Natalie Nutall) https://the-pelvic-floor-connection.simplecast.com/episodes/85-R5_eGzV7 In today’s episode of The Pelvic Floor Connection, I’m joined by the deeply insightful Natalie Nuttall; wellbeing coach, writer, and co-founder of Smile Group, a perinatal mental health charity based in Cheshire.

Together, we dive into how our personal and professional experiences, helped guide us to the knowledge that midlife and menopause can become an invitation to come home to yourself—not something to endure or "bounce back". It can be a powerful opportunity for reconnection, reflection, and renewal.

Key Themes:

          🙌🏼 The hidden cost of burnout in purpose-led lives

          🙌🏼 Reclaiming identity after motherhood and trauma

          🙌🏼 Why choosing authenticity can feel unfamiliar—but freeing and aligning

          🙌🏼 The role of breath and nervous system regulation in healing

          🙌🏼 Chronic illness and menopause as catalysts for transformation

          🙌🏼 The myth of “bouncing back”—and the truth about lasting wellbeing

 

This is a soul-soothing conversation for anyone feeling stuck, disconnected, or quietly craving a deeper sense of alignment in midlife. I really hope you enjoy it. 

 

🔗 Connect with Natalie:
🌐 Website: natalienuttall.co.uk
📷 Instagram: @natsyloo
💼 LinkedIn: Natalie Nuttall
💬 Join the free closed community group on Facebook: The Heart Space

 

 🤝 About Natalie:

Natalie is a wellbeing coach and communications specialist, working alongside people to uncover their intrinsic capacity to flourish. She has more than 20 years' senior level experience in comms and was co-founder of perinatal mental health charity, Smile Group, alongside Ruth Williams. She now offers wellbeing coaching privately and supports heart-led leaders and organisations with coaching and authentic communications.

]]> Harnessing Your Inner Wisdom To Navigate Midlife & Menopause Natalie Nutall 00:37:03 What if menopause wasn’t something to helplessly suffer through— but an invitation to reconnect with who you truly are, as you transition through through midlife? In this nourishing episode, I’m joined by Wellbeing Coach Natalie Nuttall to explore how midlife and menopause can become a turning point—not just physically, but emotionally and spiritually. We talk about the power of inner wisdom, the myth of “bouncing back,” the impact of burnout, and how slowing down might be the most radical act of healing you can take. If you’re feeling disconnected, overwhelmed, or like you’ve lost touch with yourself… this is your gentle nudge, that your body already holds the answers, if you take the path less travelled and listen inwards. What if menopause wasn’t something to helplessly suffer through— but an invitation to reconnect with who you truly are, as you transition through through midlife? In this nourishing episode, I’m joined by Wellbeing Coach Natalie Nuttall to explore how midlife and menopause can become a turning point—not just physically, but emotionally and spiritually. We talk about the power of inner wisdom, the myth of “bouncing back,” the impact of burnout, and how slowing down might be the most radical act of healing you can take. If you’re feeling disconnected, overwhelmed, or like you’ve lost touch with yourself… this is your gentle nudge, that your body already holds the answers, if you take the path less travelled and listen inwards. inner wisdo, feeling good, self love, midlife mental health, mental health in menopause, mental health, managing menopause, transformation, menopause, peri menpause, maternal mental health, hot flushes, chronic illness, alleviating menopause, natural menopause, midlife, inner wisdom, menopause coaching, long covid true full 85 1 47fafbf7-7422-42a2-93be-dedfacf22703 Is 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 to train in a way that supports my pelvic floor” 

        ✅  The role of breath, pressure, and posture in pelvic floor-friendly movement

        ✅  Why your body isn’t broken — and how to get back to feeling connected

Let's ditch the shame and speak up for women's bodies to build strength from the inside out.

  🤸🏽‍♂️  Ready to jump into an exercise programme that actually supports and strengthens your pelvic floor? 

                      👉🏼  Join my MembersHub and try it free for 2 weeks - Live and OnDemand classes 👈🏼

                      🔗   UK listeners: fitfannyadams.com/PELVIS
                      🔗    US listeners: fitfannyadams.com/USPELVIS

 💬. Want to share your story? Id love to hear from you @FitFannyAdams or sarahjane@FitFannyAdams.com

Love the podcast?  Please take a moment to rate, review, and follow.
It helps this conversation reach more women who need to hear it. Together we can take the shame out of pelvic health. 

]]> Wed, 14 May 2025 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/84-KKQRFnOt 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 to train in a way that supports my pelvic floor” 

        ✅  The role of breath, pressure, and posture in pelvic floor-friendly movement

        ✅  Why your body isn’t broken — and how to get back to feeling connected

Let's ditch the shame and speak up for women's bodies to build strength from the inside out.

  🤸🏽‍♂️  Ready to jump into an exercise programme that actually supports and strengthens your pelvic floor? 

                      👉🏼  Join my MembersHub and try it free for 2 weeks - Live and OnDemand classes 👈🏼

                      🔗   UK listeners: fitfannyadams.com/PELVIS
                      🔗    US listeners: fitfannyadams.com/USPELVIS

 💬. Want to share your story? Id love to hear from you @FitFannyAdams or sarahjane@FitFannyAdams.com

Love the podcast?  Please take a moment to rate, review, and follow.
It helps this conversation reach more women who need to hear it. Together we can take the shame out of pelvic health. 

]]> Is Your Workout Wrecking Your Pelvic Floor? Sarahjane West-Watson 00:19:02 In this episode, we dive into how fitness routines can affect your pelvic health — and what to do about it. Reconnect with your core, release the shame, and discover how to train with your pelvic floor, not against it. 👉 Learn how to bring your pelvic floor into your exercise - Try my MembersHub FREE: www.fitfannyadams.com/pelvis In this episode, we dive into how fitness routines can affect your pelvic health — and what to do about it. Reconnect with your core, release the shame, and discover how to train with your pelvic floor, not against it. 👉 Learn how to bring your pelvic floor into your exercise - Try my MembersHub FREE: www.fitfannyadams.com/pelvis bladder, prolapse, core strength, personal training, pelvic health, menopause fitness, womens health, womens fitness, muscle building for women, pelvic floor, strength training for women, training tips, over 40 fitness true full 84 1 17a578d3-c34c-4bab-b844-2d1ceae09ecd Post-Op Recovery: 5 Steps to Heal Strong After Gynae Surgery Welcome 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 power of scar tissue release and why it matters

       - How to honour the emotional impact of surgery (even when no one else talks about it)

       - Why healing isn’t linear — and how to adapt your expectations without guilt

💌 Whether you're 6 days or 6 months post-op — it's never too late to give your body the restoration it deserves.

 

📍Resources & Links

▶️ Pelvic Floor Quick Guide PDF:
FitFannyAdams.com/83

🤍 Book a 1:1 Post-Op Support Session:
fitfannyadams.com/postop

📩 Get in touch:
sarahjane@fitfannyadams.com

📱 Follow & message me on Instagram:
@fitfannyadams

🧡 If this episode helped you, please hit subscribe / follow and leave a review — it really helps other women find the support they need.

 

]]> Fri, 18 Apr 2025 14:38:15 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/83-9CfxfFKl Welcome 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 power of scar tissue release and why it matters

       - How to honour the emotional impact of surgery (even when no one else talks about it)

       - Why healing isn’t linear — and how to adapt your expectations without guilt

💌 Whether you're 6 days or 6 months post-op — it's never too late to give your body the restoration it deserves.

 

📍Resources & Links

▶️ Pelvic Floor Quick Guide PDF:
FitFannyAdams.com/83

🤍 Book a 1:1 Post-Op Support Session:
fitfannyadams.com/postop

📩 Get in touch:
sarahjane@fitfannyadams.com

📱 Follow & message me on Instagram:
@fitfannyadams

🧡 If this episode helped you, please hit subscribe / follow and leave a review — it really helps other women find the support they need.

 

]]> Post-Op Recovery: 5 Steps to Heal Strong After Gynae Surgery Sarahjane West-Watson 00:23:26 Had gynae surgery recently? Whether you’re recovering from a hysterectomy, prolapse repair or another pelvic op, this episode is packed with essential support to help you heal strong — physically, emotionally and energetically. Listen now to access my top 5 Post-Op power steps, to help you reconnect with your body, honour your recovery, and move forward from gynae surgery with confidence. And always please seek the advice of your doctor. Connect with your pelvic floor muscles pre-op Build a supportive post-op plan at home Maximise your recovery through breath, body awareness, and better preparation Whether you’re on a waiting list or supporting someone who is, this episode offers empowering, practical guidance that most women never receive from their medical team. 🔗 Book a 1:1 Pre-Op Session: fitfannyadams.com/preop 📩 Questions or feedback? Email Sarahjane at sarahjane@fitfannyadams.com 📲 Connect on Instagram: @fitfannyadams 🎙️ Don’t forget to share this episode with a friend who needs it — and leave a review if it resonated with you. Had gynae surgery recently? Whether you’re recovering from a hysterectomy, prolapse repair or another pelvic op, this episode is packed with essential support to help you heal strong — physically, emotionally and energetically. Listen now to access my top 5 Post-Op power steps, to help you reconnect with your body, honour your recovery, and move forward from gynae surgery with confidence. And always please seek the advice of your doctor. Connect with your pelvic floor muscles pre-op Build a supportive post-op plan at home Maximise your recovery through breath, body awareness, and better preparation Whether you’re on a waiting list or supporting someone who is, this episode offers empowering, practical guidance that most women never receive from their medical team. 🔗 Book a 1:1 Pre-Op Session: fitfannyadams.com/preop 📩 Questions or feedback? Email Sarahjane at sarahjane@fitfannyadams.com 📲 Connect on Instagram: @fitfannyadams 🎙️ Don’t forget to share this episode with a friend who needs it — and leave a review if it resonated with you. prolapse, endometriosis surgery, c section, kegels, vagina, scar release, womens heath, gynae, surgery prep, pelvic floor, endometriosis, post op recovery, hysterectomy, post op true full 83 1 8bdb71b3-314d-4b10-a79a-4c8ce9ac798d Prepping for Gynae Surgery: Setting Yourself Up for Post-Op Success In 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 and movement.

This episode walks you through key questions to ask your consultant in advance of your surgery, how to prepare for the days and weeks after surgery, and why treating your recovery like a “fourth trimester” can make all the difference. You’ll also learn the importance of understanding your breathing mechanics, how your pelvic floor works under load, and why cues like “exhale on the effort” can be incredibly protective — both in the operating theatre and beyond.

If you're heading into surgery (or supporting someone who is), this episode will help you feel more informed, empowered, and connected to your body through the entire process.

     👉🏼  Want personalised support before your surgery? Please contact me for a consultation 


     🔗  fitfannyadams.com/preop

     🌎 @FitFannyAdams

]]> Wed, 2 Apr 2025 15:37:28 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/82-ywWqisY1 In 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 and movement.

This episode walks you through key questions to ask your consultant in advance of your surgery, how to prepare for the days and weeks after surgery, and why treating your recovery like a “fourth trimester” can make all the difference. You’ll also learn the importance of understanding your breathing mechanics, how your pelvic floor works under load, and why cues like “exhale on the effort” can be incredibly protective — both in the operating theatre and beyond.

If you're heading into surgery (or supporting someone who is), this episode will help you feel more informed, empowered, and connected to your body through the entire process.

     👉🏼  Want personalised support before your surgery? Please contact me for a consultation 


     🔗  fitfannyadams.com/preop

     🌎 @FitFannyAdams

]]> Prepping for Gynae Surgery: Setting Yourself Up for Post-Op Success Sarahjane West-Watson 00:17:44 If you're on the waitlist for gynae surgery — whether it's a hysterectomy, prolapse repair, fibroid removal or endo surgery — this episode is just for you. I'm sharing why pre-op preparation can be a game changer and I break down the simple but frequently overlooked steps, you can take before surgery, to dramatically improve your recovery and long-term outcomes. From navigating the medical model, to asking the right questions, to understanding your pelvic floor and breathing mechanics — this is the pep talk (and action plan) you didn’t know you needed. Whether you're days away from surgery or just starting the journey, this episode will leave you feeling informed, equipped and more in control of your health. If you're on the waitlist for gynae surgery — whether it's a hysterectomy, prolapse repair, fibroid removal or endo surgery — this episode is just for you. I'm sharing why pre-op preparation can be a game changer and I break down the simple but frequently overlooked steps, you can take before surgery, to dramatically improve your recovery and long-term outcomes. From navigating the medical model, to asking the right questions, to understanding your pelvic floor and breathing mechanics — this is the pep talk (and action plan) you didn’t know you needed. Whether you're days away from surgery or just starting the journey, this episode will leave you feeling informed, equipped and more in control of your health. endo, prolapse, endometriosis surgery, hysterectomy tips, breathing techniques pelvic health, womens health, pelvic floor connection, women’s health podcast, pelvic floor recovery, prolapse surgery support, post-op healing, prehab for surgery, fibroids, gynae surgery prep false full 82 1 6f2b358f-95dd-4de7-b261-6bc3b697a480 Are 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?
           ✅ How to reconnect with your body and get stronger without strain

💡 Join the Movement!
🔹 Work with Sarahjane inside the MembersHub – weekly live and on-demand classes to strengthen your core and pelvic floor
🔹 Get hands-on support in 1:1 coaching – understand how to get your body working for YOU
🔹 Ready to take a deeper journey with your core and pelvic floor... Join Flourish, the 6 month mentorship to help you revive and thriv
🔹Stay connected! Contact me on Instagram for daily tips and insights

📩 Love the episode? Please take a moment to drop a rating and review where ever you listen to your podcast.Share your biggest takeaway and tag @fitfannyadams!

 

]]> Wed, 26 Mar 2025 13:00:35 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/81-c3TyIGu7 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?
           ✅ How to reconnect with your body and get stronger without strain

💡 Join the Movement!
🔹 Work with Sarahjane inside the MembersHub – weekly live and on-demand classes to strengthen your core and pelvic floor
🔹 Get hands-on support in 1:1 coaching – understand how to get your body working for YOU
🔹 Ready to take a deeper journey with your core and pelvic floor... Join Flourish, the 6 month mentorship to help you revive and thriv
🔹Stay connected! Contact me on Instagram for daily tips and insights

📩 Love the episode? Please take a moment to drop a rating and review where ever you listen to your podcast.Share your biggest takeaway and tag @fitfannyadams!

 

]]> Are You Overdoing Your Pelvic Floor Exercises? Sarahjane West-Watson 00:23:46 Are you overdoing your pelvic floor exercises without seeing results? In this episode of The Pelvic Floor Connection, Sarahjane West-Watson busts the biggest myths about strengthening your pelvic floor— Why more reps and harder squeezes aren’t always the answer. If you’re a ‘gripper’ who holds on for dear life or a ‘doer’ obsessing over numbers, it’s time to rethink your approach. Sarahjane breaks down why less can be more when it comes to pelvic health and how tuning into your body’s signals leads to better strength, function, and long-term results. Jump into todays episode to discover the smarter, more sustainable way to support your core and pelvic floor— without overworking or straining your body. Are you overdoing your pelvic floor exercises without seeing results? In this episode of The Pelvic Floor Connection, Sarahjane West-Watson busts the biggest myths about strengthening your pelvic floor— Why more reps and harder squeezes aren’t always the answer. If you’re a ‘gripper’ who holds on for dear life or a ‘doer’ obsessing over numbers, it’s time to rethink your approach. Sarahjane breaks down why less can be more when it comes to pelvic health and how tuning into your body’s signals leads to better strength, function, and long-term results. Jump into todays episode to discover the smarter, more sustainable way to support your core and pelvic floor— without overworking or straining your body. prolapse, core strength, vaginal atrophy, pelvic floor training, pelvic floor exercises pelvic floor health kegels, kegels, menopause, pelvic health tips, prolapse support, less is more fitness, pelvic floor dysfunction, women’s health, holistic core training, overactive pelvic floor true full 81 1 5b2930bc-b22a-41ac-9480-3b58e18c23e0 Ditch Quick Fix To Get Real Pelvic Floor & Core Results Have 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 issues are long standing, complex or just become a conversaton youre fed up with having, its time to REALLY change your strategy!  

In This Episode:

✅ Why standard pelvic floor exercises might not be enough
✅ The key habits of women who see real, lasting change
✅ How digging deeper than just the pelvic floor create the shifts in action that have been missing
✅ Why a holistic approach is the missing piece in pelvic floor restoration

Links & Resources:

🔗 Join me inside of Flourish: Revive & Thrive 6 Month Mentorship www.FitFannyAdams.com/FLOURISHME
🔗 Follow and connect with me on Instagram [@FitFannyAdams] 
🔗 Drop me an email and tell me why you are teetering on the edge of signing up sarahjane@FitFannyAdams.com

Your Next Steps:

💡 If this episode resonated with you, take action today! Start by looking at your current pelvic floor routine—what’s working, and what’s not? Let’s rethink it together.
📩 Love this episode? Share it with a friend who needs to hear this!
⭐ Leave a review on your favourite podcast platform—it helps more women find The Pelvic Floor Connection!

Let’s break the silence and take the shame out of pelvic health together! 💪🎧

]]> Wed, 12 Mar 2025 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/80-Dc1MSqtT Have 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 issues are long standing, complex or just become a conversaton youre fed up with having, its time to REALLY change your strategy!  

In This Episode:

✅ Why standard pelvic floor exercises might not be enough
✅ The key habits of women who see real, lasting change
✅ How digging deeper than just the pelvic floor create the shifts in action that have been missing
✅ Why a holistic approach is the missing piece in pelvic floor restoration

Links & Resources:

🔗 Join me inside of Flourish: Revive & Thrive 6 Month Mentorship www.FitFannyAdams.com/FLOURISHME
🔗 Follow and connect with me on Instagram [@FitFannyAdams] 
🔗 Drop me an email and tell me why you are teetering on the edge of signing up sarahjane@FitFannyAdams.com

Your Next Steps:

💡 If this episode resonated with you, take action today! Start by looking at your current pelvic floor routine—what’s working, and what’s not? Let’s rethink it together.
📩 Love this episode? Share it with a friend who needs to hear this!
⭐ Leave a review on your favourite podcast platform—it helps more women find The Pelvic Floor Connection!

Let’s break the silence and take the shame out of pelvic health together! 💪🎧

]]> Ditch Quick Fix To Get Real Pelvic Floor & Core Results Sarahjane West-Watson 00:23:51 Are you frustrated with a lack of progress in your pelvic floor journey? Do you feel like you’re constantly thinking about it but not seeing real results? In todays episode, I share why it’s time to rethink your pelvic floor strategy! I breaks down the habits and approaches to get you results and create lasting change! Are you frustrated with a lack of progress in your pelvic floor journey? Do you feel like you’re constantly thinking about it but not seeing real results? In todays episode, I share why it’s time to rethink your pelvic floor strategy! I breaks down the habits and approaches to get you results and create lasting change! strengthening your pelvic floor naturally, core and pelvic floor, pelvic floor exercises, bladder leakage, perimenopause fitness, women’s health podcast, women’s wellness and fitness, pelvic floor strength, core strength for women over 40, diastasis recti recovery, pelvic organ prolapse, pelvic floor health, menopause and pelvic floor true full 80 1 a89f4818-7fbd-4915-abc0-1702ce5a0624 Strength, Alignment & Thriving Through Life’s Challenges Todays 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 what you can let go of
✅ Why self-care isn’t selfish but essential
✅ The importance of adjusting your movement and exercise to support you through change, instead of being another chore!
✅ How the Flourish Transformation Program can help you reconnect with your body and mind

Want To Flourish With Me? :


           👉 Join the Flourish Transformation Program – Get on the waitlist and be the first to access this life-changing mentorship program! www.FitFannyAdams.com/FLOURISH
           👉 Join the Members Hub – Strengthen your core & pelvic floor with live and on-demand workouts: Sign up Here or Here for US folk
           👉 Connect with Me – I love hearing from you! @fitfannyadams

I appreciate that this personal reflection isn't for everyone, but if this episode resonated with you, please take a moment to rate & review on iTunes or your favuorite podcast platform—it helps others find the show and join our amazing community!

Are YOU ready to FLOURISH and become the strongest, most connected, and aligned version of yourself? 💪✨

x 

]]> Wed, 5 Mar 2025 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/79-pAlnn80l Todays 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 what you can let go of
✅ Why self-care isn’t selfish but essential
✅ The importance of adjusting your movement and exercise to support you through change, instead of being another chore!
✅ How the Flourish Transformation Program can help you reconnect with your body and mind

Want To Flourish With Me? :


           👉 Join the Flourish Transformation Program – Get on the waitlist and be the first to access this life-changing mentorship program! www.FitFannyAdams.com/FLOURISH
           👉 Join the Members Hub – Strengthen your core & pelvic floor with live and on-demand workouts: Sign up Here or Here for US folk
           👉 Connect with Me – I love hearing from you! @fitfannyadams

I appreciate that this personal reflection isn't for everyone, but if this episode resonated with you, please take a moment to rate & review on iTunes or your favuorite podcast platform—it helps others find the show and join our amazing community!

Are YOU ready to FLOURISH and become the strongest, most connected, and aligned version of yourself? 💪✨

x 

]]> Strength, Alignment & Thriving Through Life’s Challenges Sarahjane West-Watson 00:12:59 After a short but necessary break, I’m back in your ears with a deeply personal episode about resilience, reflection, and the power of strategic self-care. I share what’s been happening behind the scenes—supporting my husband’s incredible journey rowing 3,000 miles across the Atlantic, navigating the challenges of family life, and making tough but empowering decisions to protect my energy and well-being. After a short but necessary break, I’m back in your ears with a deeply personal episode about resilience, reflection, and the power of strategic self-care. I share what’s been happening behind the scenes—supporting my husband’s incredible journey rowing 3,000 miles across the Atlantic, navigating the challenges of family life, and making tough but empowering decisions to protect my energy and well-being. vaginal dryness, squeezed middle, pelvic floor exercises, midlife wellbeing, menopause fitness, pelvic floor strength, prolapse support, core strength for women, menopause and exercise, midlife feel good, midlife wellness false full 79 1 7c212df4-5674-43b1-9371-2e0bfb218dc3 Back 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 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:

Connect with Sarahjane:

Don’t Forget to Subscribe!
Enjoyed this episode? Please leave a rating, share your thoughts in a review, and hit subscribe so you never miss an episode!

]]> Sat, 14 Dec 2024 08:17:38 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/78-p_K7x7rE 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:

Connect with Sarahjane:

Don’t Forget to Subscribe!
Enjoyed this episode? Please leave a rating, share your thoughts in a review, and hit subscribe so you never miss an episode!

]]> Back Pain & The Pelvic Floor - The Missing Link? Sarahjane West-Watson 00:18:39 In this episode I dive into the often-overlooked connection between chronic back pain and the pelvic floor. I explores how a lack of functional strength and engagement in the pelvic floor can contribute to lower back discomfort. Today we explore how the anatomy of the pelvic floor plays a huge role in stabilising the spine, and why traditional approaches to back pain relief often fall short without addressing this critical connection. Whether you’re living with chronic back pain or seeking a deeper understanding of your body’s core systems, this episode offers some simple steps and hope for lasting relief. In this episode I dive into the often-overlooked connection between chronic back pain and the pelvic floor. I explores how a lack of functional strength and engagement in the pelvic floor can contribute to lower back discomfort. Today we explore how the anatomy of the pelvic floor plays a huge role in stabilising the spine, and why traditional approaches to back pain relief often fall short without addressing this critical connection. Whether you’re living with chronic back pain or seeking a deeper understanding of your body’s core systems, this episode offers some simple steps and hope for lasting relief. true full 78 1 b6eb150e-95a4-4e63-b072-3c4ec789b57c The Power Within: Transform Your Core, Pelvic Floor & Life 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

sarahjane@FitFannyAdams.com

]]> Thu, 21 Nov 2024 15:16:06 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/77-fDZFKMqi 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

sarahjane@FitFannyAdams.com

]]> The Power Within: Transform Your Core, Pelvic Floor & Life Sarahjane West-Watson 00:15:52 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 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. Plus, don't miss out on locking in 2024 prices for my monthly members hub with tons of on-demand classes! Visit fitfannyadams.com/coaching to learn more. Let's make 2025 your year of empowered wellness and core strength! 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 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. Plus, don't miss out on locking in 2024 prices for my monthly members hub with tons of on-demand classes! Visit fitfannyadams.com/coaching to learn more. Let's make 2025 your year of empowered wellness and core strength! core health, pelvic congestion, core strength, pelvic pain, chronic pain, pelvic floor connection, gripping tension, anxiety, lifestyle routine, pelvic floor issues, sleep patterns, group coaching, lifestyle planning, breath work specialist, nutrition planning, pelvic floor strengthening classes, mindset, transformational process, exercise routines, transformational program, pelvic floor, mum life, wellness, whatsapp voice note messaging, self-care, pelvic floor dysfunction, stress patterns, pelvic floor coach, self-love, community support, wellness journey, pelvic floor exercise, deep psychotherapy. true full 77 1 b3efc409-eb1e-4dc5-9546-863f7a2ad9e1 Pelvic Floor Healing - A Special Episode With Ashley Turner 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! 

]]> Fri, 8 Nov 2024 17:00:18 +0000 sarahjane@fitfannyadams.com (Ashley Turner) https://the-pelvic-floor-connection.simplecast.com/episodes/76-3Dp8GN8Z 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! 

]]> Pelvic Floor Healing - A Special Episode With Ashley Turner Ashley Turner 00:42:04 Today I have the absolute privilege of deep diving into all things pelvic health with leading Yoga Psychotherapist Ashley Turner. We delve deep into the often-overlooked topic of pelvic floor health, especially in the context of midlife and menopause. We discuss the physiological changes women undergo during menopause, the societal stigma surrounding pelvic health, and the essential role of connecting with our pelvic floor. Today I have the absolute privilege of deep diving into all things pelvic health with leading Yoga Psychotherapist Ashley Turner. We delve deep into the often-overlooked topic of pelvic floor health, especially in the context of midlife and menopause. We discuss the physiological changes women undergo during menopause, the societal stigma surrounding pelvic health, and the essential role of connecting with our pelvic floor. perimenopause, prolapse, menopause workshop, core health, vaginal atrophy, core dynamics, estrogen drop, perinatal mental health, sexual health, mental health, pelvic area connection, menopause, holistic methods, postpartum care, proper breathing, functional movement, physiotherapists, diaphragm, emotional trauma, metamorphosis program, pelvic health education, workshop promotion, continence, postpartum experiences, haven membership, psychological trauma, older mum, societal stigma, personal growth, yoga psychotherapy, medical training, kegel exercises, relaxation techniques, masterclass, pelvic floor health, yoga bodywork true full 76 1 f0e281e8-7010-4929-a93c-1adc58e5ac7a Reclaim 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. 

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 sarahjane@FItFannyAdams.com

]]> Wed, 16 Oct 2024 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/75-1bIeIojU  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 sarahjane@FItFannyAdams.com

]]> Reclaim Your Pelvic Health During Menopause: 5 Strategies for Strengthening and Preventing Prolapse Sarahjane West-Watson 00:26:37 With World Menopause Day this week, in today's episode I share 5 strategies for supporting your pelvic floor through menopause! With an alarming decline in pelvic floor health during and especially after menopause, we need to be better educating our women on how to help their pelvic health thrive during this time. Today I share simple advice to strengthen and support your pelvic floor, help you stay in control through menopause and beyond. With World Menopause Day this week, in today's episode I share 5 strategies for supporting your pelvic floor through menopause! With an alarming decline in pelvic floor health during and especially after menopause, we need to be better educating our women on how to help their pelvic health thrive during this time. Today I share simple advice to strengthen and support your pelvic floor, help you stay in control through menopause and beyond. vaginal dryness, post menopause, perimenopause, prolapse, core health, vaginal atrophy, pelvic pain, pelvic floor exercises, stress incontinence, pelvic floor anatomy, kegels, pelvic floor connection, pelvic stability, menopause, pelvic floor support, pelvic health education, menopause awareness, breathing exercises, estrogen decline, pelvic floor activation, pelvic floor engagement, pelvic organ prolapse, urinary incontinence, pelvic floor dysfunction, tissue integrity, pelvic organs, women's health, pelvic floor health, pelvic floor muscles, functional movement. true full 75 1 8f838ab7-c8de-42da-a824-696a817f62f4 Thrive In Menopause 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 

 

 


 

]]> Thu, 3 Oct 2024 08:31:29 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/74-S9MoVzFW 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 

 

 


 

]]> Thrive In Menopause Sarahjane West-Watson 00:16:54 In today's episode I dive into the ups and downs of menopause and peri-menopause. We explore how the hormonal changes can really shake things up in our pelvic floor and overall wellbeing, so we feel very disconnected and lost from our former self. I take a look at how declining Oestrogen levels and the stress of actually journeying through menopause can affect your pelvic health. This is the crucial time to tune into your body, to find that sweet spot between rest and activity, and look after yourself. Plus, there’s an exciting event coming this November designed to help you reconnect with your body during this powerful life transition. So settle yourself into a moments peace and restoration, land better support your body, mind and pelvic floor going into menopause! In today's episode I dive into the ups and downs of menopause and peri-menopause. We explore how the hormonal changes can really shake things up in our pelvic floor and overall wellbeing, so we feel very disconnected and lost from our former self. I take a look at how declining Oestrogen levels and the stress of actually journeying through menopause can affect your pelvic health. This is the crucial time to tune into your body, to find that sweet spot between rest and activity, and look after yourself. Plus, there’s an exciting event coming this November designed to help you reconnect with your body during this powerful life transition. So settle yourself into a moments peace and restoration, land better support your body, mind and pelvic floor going into menopause! vaginal dryness, hormonal balance, perimenopause, core health, pelvic congestion, core strength, pelvic pain, sexual health, holistic health, pelvic health, urinary tract infections, menopause symptoms, menopause, vaginal lubrication, oestrogen, vaginal health, muscle tension, integrated health, skin changes, estrogen decline, pelvic floor, tissue atrophy, cortisol management, tissue integrity, adrenals support, pms symptoms, menstrual cycle, hormonal fluctuations, rest and restore, hormonal changes true full 74 1 5ddd4839-4a68-487d-9c3d-a1da2d1fd0d8 Conquer 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:

  • 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 sarahjane@FitFannyAdams.com or drop me a message on Instagram @FitFannyAdams

 

]]> Wed, 18 Sep 2024 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/73-aXgOgjVw 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 sarahjane@FitFannyAdams.com or drop me a message on Instagram @FitFannyAdams

 

]]> Conquer Your Leaky Bladder With These 3 Tips! Sarahjane West-Watson 00:17:32 Inspired by one ladies triumph just 1 week into working with me... Today I share my top 3 tips to help overcome those accidental leaks with you cough, sneeze and laugh. Inspired by one ladies triumph just 1 week into working with me... Today I share my top 3 tips to help overcome those accidental leaks with you cough, sneeze and laugh. sneezing and leak prevention, pelvic floor aggravators, pelvic floor exercises, caffeine and bladder, pelvic floor support, bladder control, pelvic health tips, pelvic floor program, pelvic floor techniques, pelvic floor consultation, kegels alternatives, fit fanny adams podcast, bladder irritants, pelvic organ support, professional help for pelvic health, incontinence, women's health, pelvic floor health, core strengthening, pelvic inflammation false full 73 1 67e09c8b-2b81-4b7b-a3cd-9b1b61c7ad40 How to Break the Cycle of Just Because Wees for Better Pelvic Health 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 sarahjane@FitFannyAdams.com

Happy pelvic and core health!

xx Sj 

 

]]> Thu, 5 Sep 2024 10:49:38 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/70-X4VBIaqY 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 sarahjane@FitFannyAdams.com

Happy pelvic and core health!

xx Sj 

 

]]> How to Break the Cycle of Just Because Wees for Better Pelvic Health Sarahjane West-Watson 00:26:29 Today, we're tackling a topic that's incredibly important yet often overlooked – those "just because" wee's. You know, the ones we do simply because there's a toilet nearby or we're about to get into a car – and why they're not great for our pelvic health. We'll delve into what constitutes frequent urination, the impact of just going "just because," and how this behaviour can lead to a negative spiral affecting bladder and pelvic health. From hormonal changes and trauma to chronic UTIs and prolapses, understanding the root causes can help us better manage and mitigate these symptoms. And to help you on your journey of better pelvic and core health, enjoy a PODCAST EXCLUSIVE- 20% OFF 6 weeks- Transform Your Core and Pelvic Floor program but HURRY... we start Monday 9th Sept! Today, we're tackling a topic that's incredibly important yet often overlooked – those "just because" wee's. You know, the ones we do simply because there's a toilet nearby or we're about to get into a car – and why they're not great for our pelvic health. We'll delve into what constitutes frequent urination, the impact of just going "just because," and how this behaviour can lead to a negative spiral affecting bladder and pelvic health. From hormonal changes and trauma to chronic UTIs and prolapses, understanding the root causes can help us better manage and mitigate these symptoms. And to help you on your journey of better pelvic and core health, enjoy a PODCAST EXCLUSIVE- 20% OFF 6 weeks- Transform Your Core and Pelvic Floor program but HURRY... we start Monday 9th Sept! psychological stress from bladder issues, bladder emptying issues, prolapse, core health, nocturia, frequency of urination, fluid input and output diary, bladder confidence, core engagement, urinary urgency., kegels, pelvic floor connection, bladder health, urinary tract infections, menopause, deep breathing exercises, bladder habits, pregnancy bladder issues, fluid management, transform your core program, diabetes and urination, pelvic floor relaxations, bladder irritants, functional whole body movements, urinary changes, trauma to pelvic area, brain and bladder communication, estrogen and pelvic health, pelvic floor health, pelvic floor muscles true full 70 1 7f9fdb8b-bf78-4e86-ac13-5f103452dfdc Why 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 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 sarahjane@FitFannyAdams.com 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! 

]]> Thu, 15 Aug 2024 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/72-V8YhrTFz 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 sarahjane@FitFannyAdams.com 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! 

]]> Why I Hate Core Classes! Sarahjane West-Watson 00:15:09 Is your core class actually making your core worse? Yes, you read that right! Did you know that if you squeeze the wrong bits, it can create more dysfunction in our core than strengthening! Let's jump in to ensure that You are getting the most out of your core classes! Is your core class actually making your core worse? Yes, you read that right! Did you know that if you squeeze the wrong bits, it can create more dysfunction in our core than strengthening! Let's jump in to ensure that You are getting the most out of your core classes! menopause symptome, prolapse, womens health, diastasis, menopause, womens fitness, new mom, low impact, feel good, pelvic floor, back pain, pessary, core true full 72 1 8d9c4e15-2a94-4244-a90d-a3d4a9deec02 Abdominal Separation: The Hidden Impact on Core Stability 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!

]]> Wed, 31 Jul 2024 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/65-J8s0NI19 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!

]]> Abdominal Separation: The Hidden Impact on Core Stability Sarahjane West-Watson 00:18:51 Today's episode is all about diastasis, or abdominal separation, which is a topic that often gets overlooked, especially for new mums. We'll dive into how common diastasis is, the impact it can have on your core health, and why it's so important to address it. I'll share insights into the causes, debunk some misconceptions, and provide practical steps for healing and restoration. Join me on a journey to empower your core and pelvic floor health, especially if you're a new mum navigating postpartum challenges. Let's lift the lid on diastasis and support each other on the path to restoration! Today's episode is all about diastasis, or abdominal separation, which is a topic that often gets overlooked, especially for new mums. We'll dive into how common diastasis is, the impact it can have on your core health, and why it's so important to address it. I'll share insights into the causes, debunk some misconceptions, and provide practical steps for healing and restoration. Join me on a journey to empower your core and pelvic floor health, especially if you're a new mum navigating postpartum challenges. Let's lift the lid on diastasis and support each other on the path to restoration! abdominal separation, fitness journey, core health, support, education, body awareness, chronic pain, dysfunction, alignment, diastasis, breathing, pelvic floor issues, exercise, stability, fascia, aesthetics, personal trainers, pelvic floor, back pain, pain, pregnancy, men's health, rectus abdominis, pelvic floor dysfunction, podcast, postpartum, restoration, women's health, movement, coordination true full 65 1 463b2a6f-7b87-4626-99f2-f536fe5211e6 Walk 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 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 

 

]]> Wed, 17 Jul 2024 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/71-Grdw7zfS 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 

 

]]> Walk Your Way To A Stronger Core & Pelvic Floor! Sarahjane West-Watson 00:24:51 Do you want to get more support from your pelvic floor and core when you're walking? Whether it's prolapse or core related back pain, todays episode is for you! Grab your earphones, trainers and come join me on a walk! Listen as I talk you through engaging and supporting your core and pelvic floor on the move! Do you want to get more support from your pelvic floor and core when you're walking? Whether it's prolapse or core related back pain, todays episode is for you! Grab your earphones, trainers and come join me on a walk! Listen as I talk you through engaging and supporting your core and pelvic floor on the move! prolapse, walking, diastasis, new mum, menopause, outdoor fitness, mum life, core restore, mid life woman, strong women, womens wellness, hysterectomy, core true full 71 1 47809c6c-16d8-4ca0-a854-84152c0113f9 Halle Berry Shares Her Vaginal Atrophy Story 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! sarahjane@FitFannyAdams.com

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. 

 

]]> Wed, 3 Jul 2024 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/69-8DWCgGUj 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! sarahjane@FitFannyAdams.com

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. 

 

]]> Halle Berry Shares Her Vaginal Atrophy Story Sarahjane West-Watson 00:21:40 Changes in pelvic floor and vulvo-vaginal health are common menopause symptoms. But not often talked about... Until Halle Berry shared her story! This amazing woman is on a mission to unburden this pelvic health shame and inspire women to speak up and seek help when they experience the more intimate changes. Let's dive in! Changes in pelvic floor and vulvo-vaginal health are common menopause symptoms. But not often talked about... Until Halle Berry shared her story! This amazing woman is on a mission to unburden this pelvic health shame and inspire women to speak up and seek help when they experience the more intimate changes. Let's dive in! vaginal dryness, womens problems, vaginal atrophy, pelvic pain, menopause weight gain, menopause, vagina, lubrication, third age, oestrogen, pelvic floor, time of the month, halle berry, womens wellness, vulvovaginal atrophy true full 69 1 c253c7bd-1f39-455f-8a1e-b81f8574e475 Periods, Performance & Practicalities 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: natalie@optimalperiod.com

And if you found todays episode interesting or just want to share your story, I'd love to hear from you! 

      Email: Sarahjane@FitFannyAdams.com

      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.

 

 

]]> Wed, 19 Jun 2024 00:00:00 +0000 sarahjane@fitfannyadams.com (Dr Natalie Brown) https://the-pelvic-floor-connection.simplecast.com/episodes/66-k1vHBfVq 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: natalie@optimalperiod.com

And if you found todays episode interesting or just want to share your story, I'd love to hear from you! 

      Email: Sarahjane@FitFannyAdams.com

      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.

 

 

]]> Periods, Performance & Practicalities Dr Natalie Brown 00:53:18 We all know that today's woman shouldn't let their period get in the way of life, but in reality, energy levels, discomfort, leakage or choice of sanitary products means that many of us struggle with our periods, much more than we let on! Join me and Dr Nat Brown, delving into how most primitive physiological process can in reality still be a challenge for women today. We all know that today's woman shouldn't let their period get in the way of life, but in reality, energy levels, discomfort, leakage or choice of sanitary products means that many of us struggle with our periods, much more than we let on! Join me and Dr Nat Brown, delving into how most primitive physiological process can in reality still be a challenge for women today. teenage girl, girls, womens health, periods, period pain, sanitary, menstruation, pelvic floor, monthly, period true full 66 1 08e7aff8-a1b0-48ce-afd2-2dbb9b9ec0f8 Why 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 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   

 

 

]]> Wed, 5 Jun 2024 12:55:58 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/why-you-leak-when-you-leap-cePKuoID 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   

 

 

]]> Why You Leak When You Leap! Sarahjane West-Watson 00:21:50 Are there some movements that you know your pelvic floor just can't handle? Understand what is going on in your pelvic floor during movement can really help you to understand what is going on and most importantly, how to manage it. So in todays episode, I unpick the different movements and exercises and unravel why they might be putting your pelvic floor in a compromising situation! Are there some movements that you know your pelvic floor just can't handle? Understand what is going on in your pelvic floor during movement can really help you to understand what is going on and most importantly, how to manage it. So in todays episode, I unpick the different movements and exercises and unravel why they might be putting your pelvic floor in a compromising situation! bladder, prolapse, diastasis, new mum, menopause symptoms, womens fitness, womens, leaks, pelvic floor, core restore, womens wellness, core, womens workout true full 58 1 5259ae91-0743-4f51-8c3f-fb5f86285650 What 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 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

]]> Wed, 22 May 2024 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/57-LOdPRMey 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

]]> What An 11th Century Castle Taught Me About Core! Sarahjane West-Watson 00:16:35 Sometimes its the most abstract scenario that teaches us the most! In todays episode I share how a family day out at Caernafon Castle taught me that being brave enough to say no and do things differently can sometimes be the best decision! It takes so much courage to step of the conveyor belt of fitness Sometimes its the most abstract scenario that teaches us the most! In todays episode I share how a family day out at Caernafon Castle taught me that being brave enough to say no and do things differently can sometimes be the best decision! It takes so much courage to step of the conveyor belt of fitness prolapse, pelvic pain, post natal, home workout, diastasis, menopause symptoms, women health, womens fitness, feel goof, feel good, pelvic floor, running, womens wellness, hysterectomy, core true full 57 1 908ea4d4-8886-48e6-8ee5-039aa80b2491 What 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 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! 

sarahjane@FitFannyAdams.com

Linked In: www.linkedin.com/in/sarahjanewest-watson

Social Media @FitFannyAdams

www.FitFannyAdams.com

]]> Wed, 17 Apr 2024 19:48:34 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/56-wJLudk_c 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! 

sarahjane@FitFannyAdams.com

Linked In: www.linkedin.com/in/sarahjanewest-watson

Social Media @FitFannyAdams

www.FitFannyAdams.com

]]> What Does Your Pelvic Floor Need? Sarahjane West-Watson 00:13:41 Feeling a shift in where you are and what you need? Me too! It really feels that we are starting to settle into a deeper routine of 'normal' post pandemic, but that our needs (personal, work and health) have also shifted. Todays episode is all about understanding how things have shifted, so I can create great stuff that meets your needs right now! And as a thank you for helping, you'll receive 1 month free access to my MembersHub AND chance to win a private session with me! Ready? Let's dive in! Feeling a shift in where you are and what you need? Me too! It really feels that we are starting to settle into a deeper routine of 'normal' post pandemic, but that our needs (personal, work and health) have also shifted. Todays episode is all about understanding how things have shifted, so I can create great stuff that meets your needs right now! And as a thank you for helping, you'll receive 1 month free access to my MembersHub AND chance to win a private session with me! Ready? Let's dive in! rectocele, prolapse, postnatal, breath, rectocyle, menopause fitness, diastasis, new mum, abdominal seperation, core exercise, fit fanny adams, feel good, pelvic floor, pelvic organ prolapse, core restoration, hysterectomy, pop, wind, incontinence true full 56 1 6d07d443-3444-4618-b5f1-178fc0272955 Beyond 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 £39

And if you are wanting to join my Easter freebie, it's www.fitfannyadams.com/Easter or www.fitfannyadams.com/USEaster

Want to enjoy the benefits of live & ondemand regular core and pelvic floor strengthening classes head to: 

www.fitfannyadams.com/USMembersHub for $49 pcm 

or www.fitfannyadams.com/MembersHub for £24 pcm 

And if you just want to check out who Nitro is ... www.gladiatorstv.com/gladiators/bbc/nitro/

And please do take a moment to rate and review this podcast... and ensure that you seek out medical and professional support as you need. 

]]> Wed, 3 Apr 2024 13:47:32 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/55-GWFgjBvz 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 £39

And if you are wanting to join my Easter freebie, it's www.fitfannyadams.com/Easter or www.fitfannyadams.com/USEaster

Want to enjoy the benefits of live & ondemand regular core and pelvic floor strengthening classes head to: 

www.fitfannyadams.com/USMembersHub for $49 pcm 

or www.fitfannyadams.com/MembersHub for £24 pcm 

And if you just want to check out who Nitro is ... www.gladiatorstv.com/gladiators/bbc/nitro/

And please do take a moment to rate and review this podcast... and ensure that you seek out medical and professional support as you need. 

]]> Beyond The Squeeze? Sarahjane West-Watson 00:26:23 We all know that squeezing is a big part of the Pelvic Floor picture... but just how hard should you be squeezing? In todays episode we compare a Gladiator style power punch to a gentle engaging activation to get you comfortable with how hard you should be squeezing! NB. This podcast is not intended as, or replace the need for, professional medical advice. We all know that squeezing is a big part of the Pelvic Floor picture... but just how hard should you be squeezing? In todays episode we compare a Gladiator style power punch to a gentle engaging activation to get you comfortable with how hard you should be squeezing! NB. This podcast is not intended as, or replace the need for, professional medical advice. bladder, empowered women, prolapse, menopause help, menopause fitness, kegels, perinatal, womens health, new mum, pelvic floor, pelvic organ prolapse, gladiators, bladder dysfunction, running, strong women, pelvic floor exercise true full 55 1 84e51d12-c375-40df-a848-c4d39eadd5cc Spring 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 of habits, followed by re-education and practice of new ones in order for the magic to happen!

We need to connect with and restore the breath, to enable the pelvic floor to brace the core... and then bring in a whole glorious symphony of bio-mechanical shifts... that enable the body to move in a way that feels good, supported and ultimately stronger! 

This is what I passionately try to deliver in each and every class I host. And, whilst I'm taking a break this Easter, I'm treating you to test out the MembersHub FREE for access to 100's of my classes until April 8th 2024... plus if you are super speedy, you can join Fridays LIVE class at 8.45GMT! Can't make it live? Don't worry, within the MembersHub I upload each class, so you can hit play that evening when it suits you! 

Keen to jump in.... Its www.FitFannyAdams.com/EASTER for your free 18 day trial  and a £24pcm should you decide to continue. OR www.FitFannyAdams.com/USEASTER for $30 pcm if you prefer the USD option! 

Questions or problems logging in? Just drop me an email sarahjane@FitFannyAdams.com

And who knows, maybe I will see you live on the mat April 8th! 

x Sj 

 

 

]]> Wed, 20 Mar 2024 07:34:18 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/54-wCD4QfBy 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 of habits, followed by re-education and practice of new ones in order for the magic to happen!

We need to connect with and restore the breath, to enable the pelvic floor to brace the core... and then bring in a whole glorious symphony of bio-mechanical shifts... that enable the body to move in a way that feels good, supported and ultimately stronger! 

This is what I passionately try to deliver in each and every class I host. And, whilst I'm taking a break this Easter, I'm treating you to test out the MembersHub FREE for access to 100's of my classes until April 8th 2024... plus if you are super speedy, you can join Fridays LIVE class at 8.45GMT! Can't make it live? Don't worry, within the MembersHub I upload each class, so you can hit play that evening when it suits you! 

Keen to jump in.... Its www.FitFannyAdams.com/EASTER for your free 18 day trial  and a £24pcm should you decide to continue. OR www.FitFannyAdams.com/USEASTER for $30 pcm if you prefer the USD option! 

Questions or problems logging in? Just drop me an email sarahjane@FitFannyAdams.com

And who knows, maybe I will see you live on the mat April 8th! 

x Sj 

 

 

]]> Spring Into Core & Pelvic Floor Strength - My Treat! Sarahjane West-Watson 00:21:26 As spring blossoms, are you motivated to get moving? Is it possible to find an exercise programme that works with your pelvic floor and core ... whilst toning and strengthening your whole body? YES and even better...It's my gift to you this Easter! So grab your earbuds, head outdoors and hit play to access your Easter classes! As spring blossoms, are you motivated to get moving? Is it possible to find an exercise programme that works with your pelvic floor and core ... whilst toning and strengthening your whole body? YES and even better...It's my gift to you this Easter! So grab your earbuds, head outdoors and hit play to access your Easter classes! prolapse, core strength, postnatal, mumlife, menopause fitness, diastasis, new mum, kegel, core exercise, fit fanny adams, core training, empowered birth, pelvic floor, womensfitness, mum life, pelvic organ prolapse, bladder dysfunction, womens wellness, pop, women centred birth true full 54 1 09021783-8207-4ca6-9198-8454ba13355d International Women's Day - FREEBIE CoreCardio Class 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  before the end of March 2024 and you will receive access! 

Want to jump right into the MembersHub for 3x Live classes a week (term time only), access to the replays plus 100's of on-demand classes and stretches? Here are your links!  

www.FitFannyAdams.com/MembersHub for £24pcm plus your first month FREE 

www.FitFannyAdams.com/USMembersHub for $30pcm plus your first month FREE 

Happy International Women's Day... I hope you did something for YOU! 

 

]]> Fri, 8 Mar 2024 20:37:54 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/53-uUh6WDDf 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  before the end of March 2024 and you will receive access! 

Want to jump right into the MembersHub for 3x Live classes a week (term time only), access to the replays plus 100's of on-demand classes and stretches? Here are your links!  

www.FitFannyAdams.com/MembersHub for £24pcm plus your first month FREE 

www.FitFannyAdams.com/USMembersHub for $30pcm plus your first month FREE 

Happy International Women's Day... I hope you did something for YOU! 

 

]]> International Women's Day - FREEBIE CoreCardio Class Sarahjane West-Watson 00:14:27 Bonus International Women's Day Episode and FREEBIE access to todays CoreCardio Class! 💕 Desperate to strengthen your core and pelvic floor.... Practice, Persistence and Perfect your technique! Let's dive in... Bonus International Women's Day Episode and FREEBIE access to todays CoreCardio Class! 💕 Desperate to strengthen your core and pelvic floor.... Practice, Persistence and Perfect your technique! Let's dive in... prolapse, perinatal mental health, kegels, birth trauma, diastasis, posture, abdominal seperation, low, fit fanny adams, fitfannyadams, core training, low impact, pelvic floor, mum life, womens wellness, pelvic floor exercise true full 53 1 76ccfada-f3af-43f4-bcb7-6482851f936c The Pelvic Floor Puzzle 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 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   www.fitfannyadams.com/PelvicFloorProgramme  for lifetime access at £39

        -US folk    www.fitfannyadams.com/PelvicFloorProgram for lifetime access at $49

And if you thinking that you need to get on top of your  pelvic floor once and for all, then get lifetime access my 6 Week Transform Your Core & Pelvic Floor  on demand for £169 here at www.FitFannyAdams.com/SelfPacedTransform

        - Episode 9: Lifting The Lid On Bowel Movements Apple Podcast or Spotify

        - Episode 30: Use Your Brain on Apple Podcast or Spotify

Want to connect with me or share your pelvic floor journey? I'd LOVE to hear from you! 

Sarahjane@FitFannyAdams.com

Instagram  or Facebook or Linked In

And please please, take a moment to drop a review and 5*Rating where-ever you listen to this episode! It makes such a difference to getting this podcast out to those that need to hear it! :)

 

Xx Sarahjane

]]> Wed, 28 Feb 2024 01:00:00 +0000 sarahjane@fitfannyadams.com (pelvic floor, pelvic pain, vaginismus, vagina, prolapse, incontinence, kegel, pelvic health, womens health, menopause, womens wellnes, womens wellness, pessary, forceps, birth trauma, UTI, Breathing) https://the-pelvic-floor-connection.simplecast.com/episodes/52-wzy_X5uy 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 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   www.fitfannyadams.com/PelvicFloorProgramme  for lifetime access at £39

        -US folk    www.fitfannyadams.com/PelvicFloorProgram for lifetime access at $49

And if you thinking that you need to get on top of your  pelvic floor once and for all, then get lifetime access my 6 Week Transform Your Core & Pelvic Floor  on demand for £169 here at www.FitFannyAdams.com/SelfPacedTransform

        - Episode 9: Lifting The Lid On Bowel Movements Apple Podcast or Spotify

        - Episode 30: Use Your Brain on Apple Podcast or Spotify

Want to connect with me or share your pelvic floor journey? I'd LOVE to hear from you! 

Sarahjane@FitFannyAdams.com

Instagram  or Facebook or Linked In

And please please, take a moment to drop a review and 5*Rating where-ever you listen to this episode! It makes such a difference to getting this podcast out to those that need to hear it! :)

 

Xx Sarahjane

]]> The Pelvic Floor Puzzle pelvic floor, pelvic pain, vaginismus, vagina, prolapse, incontinence, kegel, pelvic health, womens health, menopause, womens wellnes, womens wellness, pessary, forceps, birth trauma, UTI, Breathing 00:25:56 "It takes a village to raise a child". Never a truer word said by Hillary Clinton! And today, I explore how this can be applied to the pelvic floor! Overcoming complex or chronic pelvic floor trouble, usually takes more than a quick fix magic bullet. Today's episode explores why. Helping you to lean- in to taking a mulit-faceted and empowered approach in your pelvic floor journey! "It takes a village to raise a child". Never a truer word said by Hillary Clinton! And today, I explore how this can be applied to the pelvic floor! Overcoming complex or chronic pelvic floor trouble, usually takes more than a quick fix magic bullet. Today's episode explores why. Helping you to lean- in to taking a mulit-faceted and empowered approach in your pelvic floor journey! true full 52 1 0b1671d5-4575-4359-ba6e-371d51a5e765 Birth 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. Studies have also found that a much larger number of women – as many as one in three – find some aspects of their birth experience traumatic. Birth Trauma affects 30,000 women across the country every year. 53% of women who experienced birth trauma are less likely to have children in the future and 84% of women who experienced tears during birth, did not receive enough information about birth injuries ahead of time.  " Source: https://www.theo-clarke.org.uk/birth-trauma 

Todays episode shares insight into the All-Party Parliamentary Group (APPG) inquiry into birth trauma and sarahjanes own experiences of supporting women who have experienced traumatic births. 

Her experience and the literature, suggests that births do not have to be physically traumatic to contribute to a traumatic birth. Emotional factors have a huge role to play and can often cause huge implications to the mother, patner and life beyond. 

Sarahjane encourages UK victims of birth trauma (or expert witnesses) to submit their accounts by 20th February 2024 to inquiry@birthtraumaassociation.org.uk using the guidelines at.  using the guidelines at https://www.theo-clarke.org.uk/birth-trauma

Please also see Episode 30 to help you utilise the BRAIN acronym in your birth. 

Please find below details for support or reach out to me directly for signposting sarahjane@fitfannyadams.com 

Birth Trauma Association peer support: support@birthtraumaassociation.org.uk

MASIC: info@masic.org.uk or 0808 1640 8333 

MASIC supports people who have experienced injuries as a result of birth. 

For help and support please visit their website: Where to seek help - MASIC


 

]]> Wed, 14 Feb 2024 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/51-6x3a9Z9V ***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. Studies have also found that a much larger number of women – as many as one in three – find some aspects of their birth experience traumatic. Birth Trauma affects 30,000 women across the country every year. 53% of women who experienced birth trauma are less likely to have children in the future and 84% of women who experienced tears during birth, did not receive enough information about birth injuries ahead of time.  " Source: https://www.theo-clarke.org.uk/birth-trauma 

Todays episode shares insight into the All-Party Parliamentary Group (APPG) inquiry into birth trauma and sarahjanes own experiences of supporting women who have experienced traumatic births. 

Her experience and the literature, suggests that births do not have to be physically traumatic to contribute to a traumatic birth. Emotional factors have a huge role to play and can often cause huge implications to the mother, patner and life beyond. 

Sarahjane encourages UK victims of birth trauma (or expert witnesses) to submit their accounts by 20th February 2024 to inquiry@birthtraumaassociation.org.uk using the guidelines at.  using the guidelines at https://www.theo-clarke.org.uk/birth-trauma

Please also see Episode 30 to help you utilise the BRAIN acronym in your birth. 

Please find below details for support or reach out to me directly for signposting sarahjane@fitfannyadams.com 

Birth Trauma Association peer support: support@birthtraumaassociation.org.uk

MASIC: info@masic.org.uk or 0808 1640 8333 

MASIC supports people who have experienced injuries as a result of birth. 

For help and support please visit their website: Where to seek help - MASIC


 

]]> Birth Trauma - Time For Change! Sarahjane West-Watson 00:24:38 Please note that todays episode discusses birth trauma in detail, which some listeners may find distressing - please exercise appropriate caution and seek support. Todays episode shares insight into the All-Party Parliamentary Group (APPG) inquiry into birth trauma and Sarahjane's own experiences of supporting women who have experienced traumatic births.  Her experience and the literature, suggests that births do not have to be physically traumatic to contribute to a traumatic birth. Emotional factors have a huge role to play and can often cause huge implications to the mother, partner and life beyond.  Please note that todays episode discusses birth trauma in detail, which some listeners may find distressing - please exercise appropriate caution and seek support. Todays episode shares insight into the All-Party Parliamentary Group (APPG) inquiry into birth trauma and Sarahjane's own experiences of supporting women who have experienced traumatic births.  Her experience and the literature, suggests that births do not have to be physically traumatic to contribute to a traumatic birth. Emotional factors have a huge role to play and can often cause huge implications to the mother, partner and life beyond.  post natal depression, birth injury, birth trauma, birth, theo clarke, hypnobirth true full 51 1 94cd0628-baf2-4e2c-919c-1706bd600235 Get 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 break down the pelvic floor activation into 6 basics steps... want the quick guide? It's here at www.fitfannyadams.com/QUICKGUIDE 

And here is your 50th Episode bonus link to get 50% off The Pelvic Floor Programme - my simple, step by step tutorial guiding you through each one of your  6 pelvic floor muscle contractions. Thats

Grab your GBP access for £19.50 instead of £39 : www.fitfannyadams.com/50

 Grab your GBP access for £24.50 instead of £49 www.fitfannyadams.com/US50  www.fitfannyadams.com/US50

Use the Coupon Code EPISODE50  to get your 50% discount! 

... And will you let me know how you get on?! 

 

And please take a super quick moment, just to drop a ***** rating to help get this podcast into the ears of the women who need to hear it! 

 

 

 

 

 

]]> Wed, 31 Jan 2024 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/50-zAGRnXMq 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 break down the pelvic floor activation into 6 basics steps... want the quick guide? It's here at www.fitfannyadams.com/QUICKGUIDE 

And here is your 50th Episode bonus link to get 50% off The Pelvic Floor Programme - my simple, step by step tutorial guiding you through each one of your  6 pelvic floor muscle contractions. Thats

Grab your GBP access for £19.50 instead of £39 : www.fitfannyadams.com/50

 Grab your GBP access for £24.50 instead of £49 www.fitfannyadams.com/US50  www.fitfannyadams.com/US50

Use the Coupon Code EPISODE50  to get your 50% discount! 

... And will you let me know how you get on?! 

 

And please take a super quick moment, just to drop a ***** rating to help get this podcast into the ears of the women who need to hear it! 

 

 

 

 

 

]]> Get Squeezing The Right Bits! Sarahjane West-Watson 00:16:53 Lot's of women do their pelvic floor exercises, but not many of them do them right... Not sure what do you do? This is the episode for You! Today I break down your pelvic floor muscles into 6 simple steps! Lot's of women do their pelvic floor exercises, but not many of them do them right... Not sure what do you do? This is the episode for You! Today I break down your pelvic floor muscles into 6 simple steps! bladder, perinatal mental health, c-section, womens health, kegel, womens fitness, incontinance, new mom, pelvic floor, running, strong women, hysterectomy, incontinence true full 50 1 0512510f-cc16-4e5c-9a93-c2b92a62a847 Let'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/49

Thanks so much... this means SO much 

Sarahjane xxx  

 

 

]]> Wed, 17 Jan 2024 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/49-y9btYg5W 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  

 

 

]]> Let's shape 2024! Sarahjane West-Watson 00:22:08 Happy New Year! If, like me, your January has quite gone to plan, then this one is for you! After a challenging December and then January bugs, I've thrown away the usual January 'Go Go Go' template and am deeply restoring, reviewing and planning. Ready... let's dive in! Happy New Year! If, like me, your January has quite gone to plan, then this one is for you! After a challenging December and then January bugs, I've thrown away the usual January 'Go Go Go' template and am deeply restoring, reviewing and planning. Ready... let's dive in! true full 49 1 f5fb3ecd-7861-4880-8295-22cbaf5e55a4 Integrating Core Into Your Exercise Programme 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 episode shares the 'how' of bringing your core into everything that you do! 

So, if you are ready to kick start your core strength, then jump into Januarys LIVE 6 week : Transform Your Core & Pelvic Floor programme via www.FitFannyAdams.com/TRANSFORM24 and use the coupon code PODCAST to get 10% off!  

In the U.S? No problem, here you go... www.FitFannyAdams.com/USTRANSFORM24

And want to enjoy an even bigger 25% discount? Get a friend to sign up and you will BOTH receive 25% off! All you need to do is email me or message me on Instagram @FitFannyAdams ! 

Are you already confident with your core and want to jump straight into my MembersHub for regular whole body exercise that is core and pelvic floor strengthening ? It's www.FitFannyAdams.com/MembersHub for £24 a month or  www.FitFannyAdams.com/USMembersHub for $30 a month (cancelable at any time).  

As ever, connect with me on Insta to let me know how your core affects you and how I can help? Did you know, i do one to one online, where ever you are! 

xx Sj 

]]> Fri, 15 Dec 2023 11:15:10 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/48-T3eIo7_1 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 episode shares the 'how' of bringing your core into everything that you do! 

So, if you are ready to kick start your core strength, then jump into Januarys LIVE 6 week : Transform Your Core & Pelvic Floor programme via www.FitFannyAdams.com/TRANSFORM24 and use the coupon code PODCAST to get 10% off!  

In the U.S? No problem, here you go... www.FitFannyAdams.com/USTRANSFORM24

And want to enjoy an even bigger 25% discount? Get a friend to sign up and you will BOTH receive 25% off! All you need to do is email me or message me on Instagram @FitFannyAdams ! 

Are you already confident with your core and want to jump straight into my MembersHub for regular whole body exercise that is core and pelvic floor strengthening ? It's www.FitFannyAdams.com/MembersHub for £24 a month or  www.FitFannyAdams.com/USMembersHub for $30 a month (cancelable at any time).  

As ever, connect with me on Insta to let me know how your core affects you and how I can help? Did you know, i do one to one online, where ever you are! 

xx Sj 

]]> Integrating Core Into Your Exercise Programme Sarahjane West-Watson 00:27:07 Do you separate your exercise into Core, Cardio, HIIT, Flexibility etc? Yes; then this episode is for you! Learning how to incorporate 'core' into ALL your exercise programme can literally transform your overall core strength, movement patterns, strength and control! And check out my Bring A Buddy offer, for you both to receive 25% off my 6 week Transform Your Core programme! Do you separate your exercise into Core, Cardio, HIIT, Flexibility etc? Yes; then this episode is for you! Learning how to incorporate 'core' into ALL your exercise programme can literally transform your overall core strength, movement patterns, strength and control! And check out my Bring A Buddy offer, for you both to receive 25% off my 6 week Transform Your Core programme! true full 48 1 820afcc6-7c4c-461a-b54f-3c9783333c66 Ignite 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 can do to keep focused, looking after ourselves and ultimately, moving? 

Today, I share  4 simple strategies to help you restore your routine of movement and self-care! PLEASE, will you let me know which resonates with you? And, reach out for help if you need it . 

And if you are you feeling motivated for restoration and strengthening? Enjoy the last few days of Novembers 50% discount for  my 6 Week : Transform Your Core and Pelvic Floor programme, which I will be hosting (100% online, live and ondemand) from January 9th 2024! 

Access the whole programme for life, for £99 (rrp. £189) or $125 (rrp $250)... but only until Dec 1st!

****To reserve your spot in £'s; it's www.FitFannyAdams.com/TransformMe

****To reserve your spot in $'s; it's www.FitFannyAdams.com/USTransformMe

And if you just want to join the FitFannyAdams tribe to access specialist whole body strengthening and cardio classes, 3 x week* that focuses  on core and pelvic floor strength, then come and try a month in the MembersHub on me! 

www.FitFannyAdams.com/MembersHub (30 days free and then £24pcm, cancellable at any time) 

www.FitFannyAdams.com/USMembersHub (30 days free and then $30 pcm, cancellable at any time) 

 I really hope you enjoy todays episode... will you reach out and let me know what helped most or if you have any questions about the membersHub or Transform?

Xx Sarahjane

*I run 3 classes a week in term time, alongside a on-demand class library of 100's of classes, that you can access any time! 

 

 

 

]]> Wed, 29 Nov 2023 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/47-vDcO4mBK 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 can do to keep focused, looking after ourselves and ultimately, moving? 

Today, I share  4 simple strategies to help you restore your routine of movement and self-care! PLEASE, will you let me know which resonates with you? And, reach out for help if you need it . 

And if you are you feeling motivated for restoration and strengthening? Enjoy the last few days of Novembers 50% discount for  my 6 Week : Transform Your Core and Pelvic Floor programme, which I will be hosting (100% online, live and ondemand) from January 9th 2024! 

Access the whole programme for life, for £99 (rrp. £189) or $125 (rrp $250)... but only until Dec 1st!

****To reserve your spot in £'s; it's www.FitFannyAdams.com/TransformMe

****To reserve your spot in $'s; it's www.FitFannyAdams.com/USTransformMe

And if you just want to join the FitFannyAdams tribe to access specialist whole body strengthening and cardio classes, 3 x week* that focuses  on core and pelvic floor strength, then come and try a month in the MembersHub on me! 

www.FitFannyAdams.com/MembersHub (30 days free and then £24pcm, cancellable at any time) 

www.FitFannyAdams.com/USMembersHub (30 days free and then $30 pcm, cancellable at any time) 

 I really hope you enjoy todays episode... will you reach out and let me know what helped most or if you have any questions about the membersHub or Transform?

Xx Sarahjane

*I run 3 classes a week in term time, alongside a on-demand class library of 100's of classes, that you can access any time! 

 

 

 

]]> Ignite Your Movement Mojo With These 4 Simple Hacks! Sarahjane West-Watson 00:31:02 😳 Are you feeling like you lost your exercise routine back on Summer vacation? Then you aren't alone! Did you know that nearly a fifth of us drop our exercise levels by over 40% in the winter... and let's not mention our natural inclination to eat more as the nights draw in! 🤫 Even you gals in the FitFannyAdams MembersHub have asked for a little helping hand to re-ignite your movement mojo... so here are 4 strategies to help you help you get back on track! BONUS LINKS>>> Check out the links in show notes to access your bonus discount to Januarys 6 Weeks : Transform Your Core & Pelvic Floor 😳 Are you feeling like you lost your exercise routine back on Summer vacation? Then you aren't alone! Did you know that nearly a fifth of us drop our exercise levels by over 40% in the winter... and let's not mention our natural inclination to eat more as the nights draw in! 🤫 Even you gals in the FitFannyAdams MembersHub have asked for a little helping hand to re-ignite your movement mojo... so here are 4 strategies to help you help you get back on track! BONUS LINKS>>> Check out the links in show notes to access your bonus discount to Januarys 6 Weeks : Transform Your Core & Pelvic Floor womens well, prolapse, core strength, pelvic floor exercises, winter blues, new mum, menopause, exercise motivation, new mom, feel good, menopause exercise, mum life, sads, womens wellness, seasonal affective disorder true full 47 1 545ad81f-e598-4abf-9b82-d01b142fe637 Low Impact Shame 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 explore the world of low impact and why stepping into that zone can actually help get you stronger AND more connected with your core! 

 

Register for my FREE online Kegel with Confidence workshop via www.FitFannyAdams.com/KEGEL

 

And Come and join my 6 week online Transform Your Core programme, kicking off Jan 24' with this rediculous earlybird podcast only rate: UK folk: www.FitFannyAdams.com/TransformME 

and USD folk: www.FitFannyAdams.com/USTransformME

]]> Wed, 15 Nov 2023 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/low-impact-shame-wX3HGKB0 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 explore the world of low impact and why stepping into that zone can actually help get you stronger AND more connected with your core! 

 

Register for my FREE online Kegel with Confidence workshop via www.FitFannyAdams.com/KEGEL

 

And Come and join my 6 week online Transform Your Core programme, kicking off Jan 24' with this rediculous earlybird podcast only rate: UK folk: www.FitFannyAdams.com/TransformME 

and USD folk: www.FitFannyAdams.com/USTransformME

]]> Low Impact Shame Sarahjane West-Watson 00:27:48 Do you cringe when someone asks you to join them for a run, when you know it's too much for your pelvic floor? Let's talk about the (perceived) shame of low impact exercise... And let's set the record straight: Low impact does NOT equal low intensity - No thank you! Taking a hugely positive step away from high impact exercise can really be an investment in our bodies for the long term, so why does it feel so shameful?! Today, we explore all things low impact and core strengthening cardio! Do you cringe when someone asks you to join them for a run, when you know it's too much for your pelvic floor? Let's talk about the (perceived) shame of low impact exercise... And let's set the record straight: Low impact does NOT equal low intensity - No thank you! Taking a hugely positive step away from high impact exercise can really be an investment in our bodies for the long term, so why does it feel so shameful?! Today, we explore all things low impact and core strengthening cardio! prolapse, womens health, new mum, kegel, exercise motivation, aging, agin, body confidence, low impact, pelvic floor, wellness motivation, mum, joint pain, incontinence false full 46 1 11414294-6396-47bb-a2d2-114fe2f8fa1c Menopause, Your Pelvic Floor and 9 Helpful Tips 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 I explore :

  • Why menopause affects your pelvic floor
  • Common pelvic floor symptoms
  • 9 top tips to help ease your menopause journey and ease your pelvic floor discomfort

And here are those vital links:

If you want to sign up to the FREE workshop: Kegel With Confidence on Friday Nov 17th  10.45 GMT it's www.FitFannyAdams.com/KEGEL

And;  you want to join Januarys LIVE 6 Weeks To Transform Your Core Grabbing your EARY BIRD ridiculous price of £99 its www.FitFannyAdams.com/TRANSFORMME

For you US folk, use www.fitfannyadams.com/USTransformMe  to enjoy the whole programme for $120 (RRP $249)

Thank you so much for listening  - I hope you have enjoyed this episode.. please connect with me on social or sarahjane@FitFannyAdams.com

xXx Sj 

]]> Wed, 1 Nov 2023 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/45-zt_Xrn2d 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 I explore :

  • Why menopause affects your pelvic floor
  • Common pelvic floor symptoms
  • 9 top tips to help ease your menopause journey and ease your pelvic floor discomfort

And here are those vital links:

If you want to sign up to the FREE workshop: Kegel With Confidence on Friday Nov 17th  10.45 GMT it's www.FitFannyAdams.com/KEGEL

And;  you want to join Januarys LIVE 6 Weeks To Transform Your Core Grabbing your EARY BIRD ridiculous price of £99 its www.FitFannyAdams.com/TRANSFORMME

For you US folk, use www.fitfannyadams.com/USTransformMe  to enjoy the whole programme for $120 (RRP $249)

Thank you so much for listening  - I hope you have enjoyed this episode.. please connect with me on social or sarahjane@FitFannyAdams.com

xXx Sj 

]]> Menopause, Your Pelvic Floor and 9 Helpful Tips Sarahjane West-Watson 00:24:48 Think that menopause is all about hot sweats and mood swings? Peri and Post menopause has a BIG impact on the pelvic floor and our vaginal comfort and today I explore why this happens and give you 9 simple tips to ease your menopausal symptoms. ** Please note, this episode does not replace the need to consult the support of your local specialist health professional Think that menopause is all about hot sweats and mood swings? Peri and Post menopause has a BIG impact on the pelvic floor and our vaginal comfort and today I explore why this happens and give you 9 simple tips to ease your menopausal symptoms. ** Please note, this episode does not replace the need to consult the support of your local specialist health professional true full 45 1 cab19aaa-5002-424c-a8f2-21e61fef95a5 Find Calm Through Your Breath 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 parasympathetic nervous system  influences and is influenced by how we breath. 

.... AND most importantly a share a simple exercise that helps you find calm and inner connection through your breath. 

I really hope that you enjoy today's episode and if you want to come and join us for Live and On Demand Classes within my platform and MembersHub then you can jump into www.FitFannyAdams.com/MembersHub or FitFannyAdams.com/USMembersHub for you US folk. 

And if you have realised that you need to start at the basics and restore your core, then FitFannyAdams.com/SelfPacedTransform is what you need. Enter the code BREATHE to enjoy 10% off! 

Finally,  please do take a moment to drop a rating and a quick review, as it really does make a huge difference! 

xxx Sj 

Want to connect.... find me on insta @FitFannyAdams or email me sarahjane@FitFannyAdams.com

 

 

]]> Wed, 18 Oct 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/44-qJchBBr9 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 parasympathetic nervous system  influences and is influenced by how we breath. 

.... AND most importantly a share a simple exercise that helps you find calm and inner connection through your breath. 

I really hope that you enjoy today's episode and if you want to come and join us for Live and On Demand Classes within my platform and MembersHub then you can jump into www.FitFannyAdams.com/MembersHub or FitFannyAdams.com/USMembersHub for you US folk. 

And if you have realised that you need to start at the basics and restore your core, then FitFannyAdams.com/SelfPacedTransform is what you need. Enter the code BREATHE to enjoy 10% off! 

Finally,  please do take a moment to drop a rating and a quick review, as it really does make a huge difference! 

xxx Sj 

Want to connect.... find me on insta @FitFannyAdams or email me sarahjane@FitFannyAdams.com

 

 

]]> Find Calm Through Your Breath Sarahjane West-Watson 00:34:09 Busy, rushed and know you need to calm? 🤷🏼‍♀️ Working with the breath can be SO powerful tool. But often we aren't taught how to breathe, or how to leverage it. In todays episode I share my experiences of why the breath is so powerful and a simple exercise to help restore your breath and sense of connection. Busy, rushed and know you need to calm? 🤷🏼‍♀️ Working with the breath can be SO powerful tool. But often we aren't taught how to breathe, or how to leverage it. In todays episode I share my experiences of why the breath is so powerful and a simple exercise to help restore your breath and sense of connection. anxiety, breathing, breath work, diaphragm, inner calm, busy life, feel good, pelvic floor, balance], vagus nerve, core, breathe, relaxation true full 44 1 76449d6c-31db-4c93-9f56-ba42202c14f9 Kegel'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 AND cause issues in itself. 

In todays episode I help to demystify the kegel. To share insight into the complexity of the pelvic floor muscles and why working them effectively is SO MUCH MORE than just squeezing! 

**Loved the episode and want to join the FREE live 'Kegel With Confidence' workshop on November 17th? Register here at www.FitFannyAdams.com/KEGEL

**Cant wait for the workshop? Dive right into The Pelvic Floor Programme at: www.FitFannyAdams.com/PelvicFloorProgramme

And if you just want to access my live weekly classes and on demand class library, I'd LOVE for you to join my monthly MembersHub via www.FitFannyAdams.com/USMembersHub for US $30 subscription or for UK £24 www.FitFannyAdams.com/MembersHub 

 

Thank you for listening ... I can't tell you how much I appreciate you having me in your ears!  💗

]]> Wed, 4 Oct 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/43-J6mBShCQ 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 AND cause issues in itself. 

In todays episode I help to demystify the kegel. To share insight into the complexity of the pelvic floor muscles and why working them effectively is SO MUCH MORE than just squeezing! 

**Loved the episode and want to join the FREE live 'Kegel With Confidence' workshop on November 17th? Register here at www.FitFannyAdams.com/KEGEL

**Cant wait for the workshop? Dive right into The Pelvic Floor Programme at: www.FitFannyAdams.com/PelvicFloorProgramme

And if you just want to access my live weekly classes and on demand class library, I'd LOVE for you to join my monthly MembersHub via www.FitFannyAdams.com/USMembersHub for US $30 subscription or for UK £24 www.FitFannyAdams.com/MembersHub 

 

Thank you for listening ... I can't tell you how much I appreciate you having me in your ears!  💗

]]> Kegel's - Anyone Else Confused? Sarahjane West-Watson 00:36:12 Be honest...hands up if you REALLY know how to do your pelvic floor exercises? Do you just think 'squeeze' or can you identify the key muscles of the pelvic floor and work them effectively? 😬 Todays women should be 100% clear on how to do their pelvic floor exercises... Ready? Let's jump in! Be honest...hands up if you REALLY know how to do your pelvic floor exercises? Do you just think 'squeeze' or can you identify the key muscles of the pelvic floor and work them effectively? 😬 Todays women should be 100% clear on how to do their pelvic floor exercises... Ready? Let's jump in! false full 43 1 b04d87ea-1935-4a77-aee7-876cd7c73d8a From Stuck To Success - 5 Simple Steps 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 between where you are today and where you want to be

- Step 4: What (simple & realistic) action do we need to take to achieve your goals. 

- Step 5: Write and Reinforce...Use this amazing technological world around us, to commit plans to  paper. Diary alerts questioning and encouraging us to stay on track. 

And above all... do this from a place of love and self-care... because that is where the magic and motivation really comes from. Anger and self hate won't be there to pick us up when we have a rough day or a rough week. 

Will you share with me your goals and your journey? @FitFannyAdams  And if you want help, just message me. Or let me help you in your Core Restoration via  www.FitFannyAdams.com/SelfPacedTransform or in your daily Strengthening Journey inside my MembersHub ... 

www.FitFannyAdams.com/MembersHub

www.FitFannyAdams.com/USMembersHub

Or say hello via sarahjane@FitFannyAdams.com to tell me about your journey ahead and how I can help!

And please please, always seek professional guidance and support if you are embarking on a new health and fitness journey. Ensure you are seeking the right core and pelvic floor support from your health professional.

 

 

 

]]> Wed, 20 Sep 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/42-9vMhDzeK 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 between where you are today and where you want to be

- Step 4: What (simple & realistic) action do we need to take to achieve your goals. 

- Step 5: Write and Reinforce...Use this amazing technological world around us, to commit plans to  paper. Diary alerts questioning and encouraging us to stay on track. 

And above all... do this from a place of love and self-care... because that is where the magic and motivation really comes from. Anger and self hate won't be there to pick us up when we have a rough day or a rough week. 

Will you share with me your goals and your journey? @FitFannyAdams  And if you want help, just message me. Or let me help you in your Core Restoration via  www.FitFannyAdams.com/SelfPacedTransform or in your daily Strengthening Journey inside my MembersHub ... 

www.FitFannyAdams.com/MembersHub

www.FitFannyAdams.com/USMembersHub

Or say hello via sarahjane@FitFannyAdams.com to tell me about your journey ahead and how I can help!

And please please, always seek professional guidance and support if you are embarking on a new health and fitness journey. Ensure you are seeking the right core and pelvic floor support from your health professional.

 

 

 

]]> From Stuck To Success - 5 Simple Steps Sarahjane West-Watson 00:25:14 Are you stuck knowing you aren't where you want to be... in terms of your body, your health journey or just in life? Today I bare all. I share how moving out of my comfort zone in my business, helped me understand the key steps it takes for us to identify and achieve our goals. I hope you enjoy listening! Xx Sj Are you stuck knowing you aren't where you want to be... in terms of your body, your health journey or just in life? Today I bare all. I share how moving out of my comfort zone in my business, helped me understand the key steps it takes for us to identify and achieve our goals. I hope you enjoy listening! Xx Sj prolapse, post natal exercise, womens health, fitness motivation, healthy weightloss, core exercise, 4th trimester, pelvic floor, wellness motivation, core, post partum care true full 42 1 87eaeefe-d8bc-48a5-bd67-d7928ace89ba Summer 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 subscribe in US dollars /  and www.FitFannyAdams.com/MembersHub for GB Sterling. Its a no strings membership, so you can cancel at any time, and access hundreds of on demand classes from the slow and strong CoreConnect, through to the hot and sweaty CoreHeat!

And if you are keen to access the early bird rate to my 4 week Core Intensive I'm launching later this month email me at Sarahjane@FitFannyAdams.com

I hope you enjoy finding your movement mojo with this episode!  And please please do take a moment to hit subscribe or follow the show, so you get each episode automatically and drop a 5* review (or whatever you like!) as it really does help me get the pelvic floor and core conversation out there!

Happy listening! xXx Sj 

 

 

 

 

 

]]> Wed, 6 Sep 2023 09:06:31 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/41-mszga9Nb 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 subscribe in US dollars /  and www.FitFannyAdams.com/MembersHub for GB Sterling. Its a no strings membership, so you can cancel at any time, and access hundreds of on demand classes from the slow and strong CoreConnect, through to the hot and sweaty CoreHeat!

And if you are keen to access the early bird rate to my 4 week Core Intensive I'm launching later this month email me at Sarahjane@FitFannyAdams.com

I hope you enjoy finding your movement mojo with this episode!  And please please do take a moment to hit subscribe or follow the show, so you get each episode automatically and drop a 5* review (or whatever you like!) as it really does help me get the pelvic floor and core conversation out there!

Happy listening! xXx Sj 

 

 

 

 

 

]]> Summer Exercise Guilt - Don't Panic! Sarahjane West-Watson 00:18:28 You know the feeling... The summer is starting to draw to a close and the guilt is flowing ... Need to get back into routine!?! I've got ya! Inspired by all the messages over the last couple of weeks, about how good intentions have gone out the window today I'm chatting about creating movement and exercise wins within your day to day routine and banishing the summer guilt! You know the feeling... The summer is starting to draw to a close and the guilt is flowing ... Need to get back into routine!?! I've got ya! Inspired by all the messages over the last couple of weeks, about how good intentions have gone out the window today I'm chatting about creating movement and exercise wins within your day to day routine and banishing the summer guilt! strength, core strength, exercise programme, post natal, post natal exercise, menopause weight gain, menopause fitness, womens health, exercise, healthy routine, exercise motivation, wellbeing, fit fanny adams, new mom, pelvic floor, core, incontinence true full 41 1 7949366b-b100-47b1-af83-d632090cf50f When Your Birth Isn't What You Dreamed 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 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 grow and move forwards, with appreciation, self love and recognition of where you are right now.  

Here are the links referred to in todays episode and as ever, if this conversation has resonated with you, please reach and connect with me - I'd love to hear from you!  Please also take a mini moment to hit subscribe and drop a 5* rating, or whatever you feel appropriate, as it really helps to get this conversation out to those that need to hear it. 

The Pelvic Floor Programme can be found here at www.fitfannyadams.com/PelvicFloorProgramme

Access my birth preparation programme, Strong Beyond The Bump, which uniquely combines pregnancy workouts with birth education at www.fitfannyadams.com/bump

And if you are post partum (however long!) and looking to strengthen your core and pelvic floor, then you can jump into my self paced 6 Weeks: Transform Your Core via: www.FitFannyAdams.com/SelfPacedtransform or message me to be added to our next live programme. 

And finally, check out Episode 30 to get that insight into how best to use the BRAIN acronym in your perinatal journey. 

I hope you enjoy listening.

xx Sj

***Trigger warning: conversations around birth intervention, birth trauma, grief and perinatal mental health are discussed in this episode that some listeners may find triggering. Please ensure that you seek the appropriate professional support and guidance. 

 

 

]]> Sat, 26 Aug 2023 08:45:42 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/40-mvYJPoDg 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 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 grow and move forwards, with appreciation, self love and recognition of where you are right now.  

Here are the links referred to in todays episode and as ever, if this conversation has resonated with you, please reach and connect with me - I'd love to hear from you!  Please also take a mini moment to hit subscribe and drop a 5* rating, or whatever you feel appropriate, as it really helps to get this conversation out to those that need to hear it. 

The Pelvic Floor Programme can be found here at www.fitfannyadams.com/PelvicFloorProgramme

Access my birth preparation programme, Strong Beyond The Bump, which uniquely combines pregnancy workouts with birth education at www.fitfannyadams.com/bump

And if you are post partum (however long!) and looking to strengthen your core and pelvic floor, then you can jump into my self paced 6 Weeks: Transform Your Core via: www.FitFannyAdams.com/SelfPacedtransform or message me to be added to our next live programme. 

And finally, check out Episode 30 to get that insight into how best to use the BRAIN acronym in your perinatal journey. 

I hope you enjoy listening.

xx Sj

***Trigger warning: conversations around birth intervention, birth trauma, grief and perinatal mental health are discussed in this episode that some listeners may find triggering. Please ensure that you seek the appropriate professional support and guidance. 

 

 

]]> When Your Birth Isn't What You Dreamed Sarahjane West-Watson 00:50:24 When birth doesn't go as we hoped, it can have long lasting effects. Mentally and physically. Feelings of grief; that the desired birth experience was stolen away or sentiments of self-doubt are commonly experienced when new mothers who have not received adequate post-natal support. Today, I have a heartwarming chat with a new mum, who courageously shares her story after she didn't have the birth she'd planned for. ***Trigger warning: conversations around birth intervention, birth trauma, grief and perinatal mental health are discussed in this episode that some listeners may find triggering. Please ensure that you seek the appropriate professional support and guidance. When birth doesn't go as we hoped, it can have long lasting effects. Mentally and physically. Feelings of grief; that the desired birth experience was stolen away or sentiments of self-doubt are commonly experienced when new mothers who have not received adequate post-natal support. Today, I have a heartwarming chat with a new mum, who courageously shares her story after she didn't have the birth she'd planned for. ***Trigger warning: conversations around birth intervention, birth trauma, grief and perinatal mental health are discussed in this episode that some listeners may find triggering. Please ensure that you seek the appropriate professional support and guidance. post partum, post natal depression, prolapse, c section, birth trauma, birth, birth planning, pelvic floor, baby blues, birth preparation, pregnancy, incontinence true full 40 1 48fb57c1-3064-48c9-a81b-ae2be377c4bd Is 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 many aspects of this subject. Please do have a read of her book Enough Already  This really is one for you if you are dabbling with the concept that training and diet alone isn't getting you where you need to be. 

 Connect with Heather via :


Instagram: hjhealth_psych

Twitter: @heatherjlilley

As ever, please take a moment to hit subscribe (totally free!), rate and review me, whereever you listen to this podcast. And please do reach out and say 'Hi' via social media... I love it! 

@FitFannyAdams

Sarahjane@FitFannyAdams.com

 

xx Sj 

 

]]> Wed, 9 Aug 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Heather Lilley) https://the-pelvic-floor-connection.simplecast.com/episodes/39-NWks7Xfh 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 many aspects of this subject. Please do have a read of her book Enough Already  This really is one for you if you are dabbling with the concept that training and diet alone isn't getting you where you need to be. 

 Connect with Heather via :


Instagram: hjhealth_psych

Twitter: @heatherjlilley

As ever, please take a moment to hit subscribe (totally free!), rate and review me, whereever you listen to this podcast. And please do reach out and say 'Hi' via social media... I love it! 

@FitFannyAdams

Sarahjane@FitFannyAdams.com

 

xx Sj 

 

]]> Is The Fitness Industry Letting Us Down? Heather Lilley 01:04:29 Today, I have the pleasure of talking with leading Fitness Professional, Health Psychologist and friend, Heather Lilley, on state of our fitness industry and what it is doing to our health. We question the obsession with go hard or go home, calories, reps and weights versus the holistic approach of wellness, sleep, movement, nourishment and stress. We explore so many elements, with many giggles and rants along the way. I really hope you enjoy! Today, I have the pleasure of talking with leading Fitness Professional, Health Psychologist and friend, Heather Lilley, on state of our fitness industry and what it is doing to our health. We question the obsession with go hard or go home, calories, reps and weights versus the holistic approach of wellness, sleep, movement, nourishment and stress. We explore so many elements, with many giggles and rants along the way. I really hope you enjoy! post partum, clean eating, core strength, nutrition, health psychology, balanced life, kegels, mental health, body image, fitness industry, strength training, feel good, pelvic floor, wellness, womens wellness, hitt true full 39 1 4e5d2000-f7a9-474f-9e94-188692494207 The 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 primary, involuntary, 'pushing' muscle
  • The power of the poop!
  • Tuning out of your surroundings, to tune inwards and how your body is birthing baby

I also offer a 20% discount to my online self paced pregnancy and birth prep programme: "Strong Beyond The Bump". Made up of 6 modules, each with an exercise and educational birth prep component, plus a BONUS: 4th trimester, post- partum workout! 

via www.FitFannyAdams.com/BUMP  coupon code "OPEN" to access your 20% discount. 

And if you are expecting, check out Episode 30: Using Your BRAIN  to leverage the awesome BRAIN acronym to facilitate an empowered decision making process!

What was your experience? Will you let me know via sarahjane@fitfannyadams.com

And please please, do take a moment to leave a review and hit subscribe to make sure you get the latest episodes automatically downloaded.

]]> Wed, 26 Jul 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/38-kfKXPBMn 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 primary, involuntary, 'pushing' muscle
  • The power of the poop!
  • Tuning out of your surroundings, to tune inwards and how your body is birthing baby

I also offer a 20% discount to my online self paced pregnancy and birth prep programme: "Strong Beyond The Bump". Made up of 6 modules, each with an exercise and educational birth prep component, plus a BONUS: 4th trimester, post- partum workout! 

via www.FitFannyAdams.com/BUMP  coupon code "OPEN" to access your 20% discount. 

And if you are expecting, check out Episode 30: Using Your BRAIN  to leverage the awesome BRAIN acronym to facilitate an empowered decision making process!

What was your experience? Will you let me know via sarahjane@fitfannyadams.com

And please please, do take a moment to leave a review and hit subscribe to make sure you get the latest episodes automatically downloaded.

]]> The Big Birthing Question - To Push Or Not To Push? Sarahjane West-Watson 00:23:23 To push or not to push... The big birthing question, explored in todays episode. The concept of 'pushing' out baby is fairly commonplace especially by midwives and in the movies etc. Today I explore the what is happening anatomically and physiologically when we push, versus 'softening and opening'. As ever, please understand that this podcast is not intended as advice, merely a discussion around the topic! To push or not to push... The big birthing question, explored in todays episode. The concept of 'pushing' out baby is fairly commonplace especially by midwives and in the movies etc. Today I explore the what is happening anatomically and physiologically when we push, versus 'softening and opening'. As ever, please understand that this podcast is not intended as advice, merely a discussion around the topic! prolapse, core strength, labour, womens health, new mum, pregnant, birth, hypnobirthing, pregnancy education, nct, 4th trimester, pregnancy workout, pregnancy information, antenatal, pelvic floor, pregnancy exercise, birth preparation, pregnancy, womens wellness true full 38 1 1cbccada-fec3-4431-82e6-f2a071864692 Why 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 for some people, taking the short cut to fast fitness can be a real hurdle in terms of body wellness and core strength. Having the confidence and understanding to build a strong foundation can be a real game changer in what you then get out of your fitness programme. 

As I take a little pause from clients and live classes over the summer holidays, here is my GIFT to you.... enjoy the 20% discount to my on demand (ie self paced) 6 Weeks Transform Your Core Programme via : www.FitFannyAdams.com/SELFPACEDTRANSFORM and use Coupon code PODCAST to access your 20% discount UNTIL Sept 2023. You get lifetime access to the programme, but do take the time to complete it within 6-8 weeks to get the best results.

And if you want to connect with me to chat it through or let me know how you found it, lets chat via social media @FitFannyAdams or sarahjane@FitFannyAdams.com

I hope you enjoy listening ... and please do take a second to hit subscribe, so you never miss an episode and drop a 5*rating (or whatever you feel fits) and help me to a happy dance that this conversation is getting out to those that need to hear it!

Xx Sj 

]]> Wed, 12 Jul 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/37-MDx0_ORi 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 for some people, taking the short cut to fast fitness can be a real hurdle in terms of body wellness and core strength. Having the confidence and understanding to build a strong foundation can be a real game changer in what you then get out of your fitness programme. 

As I take a little pause from clients and live classes over the summer holidays, here is my GIFT to you.... enjoy the 20% discount to my on demand (ie self paced) 6 Weeks Transform Your Core Programme via : www.FitFannyAdams.com/SELFPACEDTRANSFORM and use Coupon code PODCAST to access your 20% discount UNTIL Sept 2023. You get lifetime access to the programme, but do take the time to complete it within 6-8 weeks to get the best results.

And if you want to connect with me to chat it through or let me know how you found it, lets chat via social media @FitFannyAdams or sarahjane@FitFannyAdams.com

I hope you enjoy listening ... and please do take a second to hit subscribe, so you never miss an episode and drop a 5*rating (or whatever you feel fits) and help me to a happy dance that this conversation is getting out to those that need to hear it!

Xx Sj 

]]> Why I Hate "Get Fit Quick" Sarahjane West-Watson 00:32:10 Todays subject is a controversial one! There are some great 'fast way to fitness' programmes out there, but sometimes our bodies are not in a place to handle that... resulting in injury, pelvic floor prolapse and feelings of frustration, that your body is yet again letting you down. So, if youve embarked on a fitness programme, that didn't give you the results that you hoped for, then I hope you enjoy todays session, giving you bag fulls of permission to Restore before you fast track to fitness! ** `Thanks so much for listening... please take a second to hit subscribe, so you never miss an episode and drop a 5*rating (or whatever you feel fits) and help me to a happy dance that this conversation is getting out to those that need to hear it! X Sj Todays subject is a controversial one! There are some great 'fast way to fitness' programmes out there, but sometimes our bodies are not in a place to handle that... resulting in injury, pelvic floor prolapse and feelings of frustration, that your body is yet again letting you down. So, if youve embarked on a fitness programme, that didn't give you the results that you hoped for, then I hope you enjoy todays session, giving you bag fulls of permission to Restore before you fast track to fitness! ** `Thanks so much for listening... please take a second to hit subscribe, so you never miss an episode and drop a 5*rating (or whatever you feel fits) and help me to a happy dance that this conversation is getting out to those that need to hear it! X Sj prolapse, diastasis, new mum, menopause symptoms, fitness, exercise, womens fitness, core workout, post partum exercise, feel good, pelvic floor, mum life, pelvic organ prolapse, running, core restoration true full 37 1 5ef46087-1925-44c7-9866-73267a7c421d Meg's Twin Birth Story- Natural, At Home In 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 empowered and safe as she possible could. She also shares the relentless and often challenging experience of convincing her maternity service to let her birth her babies at home, naturally. 

There are a few links in todays episode, which you can find detailed below:

Megs Birth Plan at www.FitFannyAdams.com/MEGSBIRTHPLAN

Megs Reading List at www.FitFannyAdams.com/MEGSREADINGLIST

Get to know how to use your BRAIN acronym in Episode 30 of The Pelvic Floor Connection HERE

And if you would like to contact Meg to talk about her or your twin birth experience or plans, please contact me at sarahjane@FitFannyAdams.com

]]> Wed, 28 Jun 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/36-LGBojhuE In 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 empowered and safe as she possible could. She also shares the relentless and often challenging experience of convincing her maternity service to let her birth her babies at home, naturally. 

There are a few links in todays episode, which you can find detailed below:

Megs Birth Plan at www.FitFannyAdams.com/MEGSBIRTHPLAN

Megs Reading List at www.FitFannyAdams.com/MEGSREADINGLIST

Get to know how to use your BRAIN acronym in Episode 30 of The Pelvic Floor Connection HERE

And if you would like to contact Meg to talk about her or your twin birth experience or plans, please contact me at sarahjane@FitFannyAdams.com

]]> Meg's Twin Birth Story- Natural, At Home Sarahjane West-Watson 01:30:44 Get yourself a cuppa and settle into this amazing insight into Meg’s truly inspiring twin home birth experience! Meg’s story is raw, honest and so positive. A rare and hugely privileged insight into the challenges of fighting for a natural home twin birth. Meg shares her journey from the moment she discovered there was more than one heartbeat, to the moment her babies were in her arms. ** Please exercise appropriate caution before listening to this honest and detailed birth experience. ***Please note that this episode and podcast not be used for medical or birthing advice or information - please seek appropriate medical advice. Get yourself a cuppa and settle into this amazing insight into Meg’s truly inspiring twin home birth experience! Meg’s story is raw, honest and so positive. A rare and hugely privileged insight into the challenges of fighting for a natural home twin birth. Meg shares her journey from the moment she discovered there was more than one heartbeat, to the moment her babies were in her arms. ** Please exercise appropriate caution before listening to this honest and detailed birth experience. ***Please note that this episode and podcast not be used for medical or birthing advice or information - please seek appropriate medical advice. natural birth, gentle birth, womens health, twin birth, twins, pregnant, birth, home birth, hypnobirthing, empowered birth, antenatal, birth prep, pregnancy true full 36 1 eb7d61c9-e9dd-4b72-acf1-fa5080e9dce6 Getting Stable With Hyper-mobility Think 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 into finding stability within her mobile body. 

In today's episode she shares her journey and passion for helping women find stability and strength within a mobile body. 

Here is the link to her forward fold video https://www.instagram.com/reel/CoOieUvOmN2/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

And you can find Devin at:

www.stretchloveyoga.com

Instagram.com/stretchloveyogi

www.stretchloveyoga.com/ondemand

Enjoy her flexibility secrets PDF via: Www.stretchloveyoga.com/flexibilitysecrets
 

And if you are keen to work with me and Transform Your Core in 6 weeks, you can jump into my OnDemand programme at 

www.FitFannyAdams.com/SELFPACEDTRANSFORM

 

****As ever, please take a mini moment to hit follow or subscribe and drop me a 5* rating, or what ever you think I deserve to help spread the word on all things pelvic floor... can't tell you how much that means to me! Thank you :) x

]]> Wed, 14 Jun 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Devin Garcia) https://the-pelvic-floor-connection.simplecast.com/episodes/35-Kmi057Ol Think 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 into finding stability within her mobile body. 

In today's episode she shares her journey and passion for helping women find stability and strength within a mobile body. 

Here is the link to her forward fold video https://www.instagram.com/reel/CoOieUvOmN2/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

And you can find Devin at:

www.stretchloveyoga.com

Instagram.com/stretchloveyogi

www.stretchloveyoga.com/ondemand

Enjoy her flexibility secrets PDF via: Www.stretchloveyoga.com/flexibilitysecrets
 

And if you are keen to work with me and Transform Your Core in 6 weeks, you can jump into my OnDemand programme at 

www.FitFannyAdams.com/SELFPACEDTRANSFORM

 

****As ever, please take a mini moment to hit follow or subscribe and drop me a 5* rating, or what ever you think I deserve to help spread the word on all things pelvic floor... can't tell you how much that means to me! Thank you :) x

]]> Getting Stable With Hyper-mobility Devin Garcia 00:38:24 Think yoga is ALL about flexibility. . ? Think again! Today I have a refreshing and inspiring chat with Devin Garcia from StretchLoveYoga. Devin is a hyper-mobile yogi, passionate to help others find stability in a super flexible world! She shares her hyper-mobile journey through Yoga and Cross Fit, to learn that less really is more! I really hope you enjoy this one! Xx Sj Think yoga is ALL about flexibility. . ? Think again! Today I have a refreshing and inspiring chat with Devin Garcia from StretchLoveYoga. Devin is a hyper-mobile yogi, passionate to help others find stability in a super flexible world! She shares her hyper-mobile journey through Yoga and Cross Fit, to learn that less really is more! I really hope you enjoy this one! Xx Sj feeling good, core strength, yoga, hypermobility, hyper mobile, mum stuff, fit fanny adams, fitfannyadams, pelvic floor, how to move well, core, flexibility, eds true full 35 1 2e9e0981-5dfd-435c-b943-5266de2900dc Singing Loud From The Pelvic Floor Soapbox Did 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 cant believe the difference in such a short time. 

Like me, Lisa can't understand why more isn't being done to encourage and enable women to seek help and, most importantly, get the right help. 

Todays episode is a very open and honest chat, covering a wide range of subjects, including an exploration of the BRAIN acronym (Head to  Episode  30 : Using Your BRAIN - A powerful Practice for more info). 

And here are the other links I mentioned: 

Learn how to activate all the different muscles of your pelvic floor here at  www.FitFannyAdams.com/PELVICFLOORPROGRAMME  

Or, get the Pelvic Floor Programme included as a FREE BONUS within my self paced 6 Weeks - Transform Your Core Programme at www.FitFannyAdams.com/SELFPACEDTRANSFORM for a deeply 'core and pelvic floor' restorative programme. 3 classes a week for 6 weeks - all pre recorded, for you to take at your pace, with the support of me via our private facebook group! 

Please note that this podcast or these programmes replace the need to seek proper medical advice.

Thanks so much for listening and please do let me know if this episode helped you! 

Sarahjane x

 

 

 

 

 

 

 

 

]]> Wed, 31 May 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/34-aQ2DaMlx Did 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 cant believe the difference in such a short time. 

Like me, Lisa can't understand why more isn't being done to encourage and enable women to seek help and, most importantly, get the right help. 

Todays episode is a very open and honest chat, covering a wide range of subjects, including an exploration of the BRAIN acronym (Head to  Episode  30 : Using Your BRAIN - A powerful Practice for more info). 

And here are the other links I mentioned: 

Learn how to activate all the different muscles of your pelvic floor here at  www.FitFannyAdams.com/PELVICFLOORPROGRAMME  

Or, get the Pelvic Floor Programme included as a FREE BONUS within my self paced 6 Weeks - Transform Your Core Programme at www.FitFannyAdams.com/SELFPACEDTRANSFORM for a deeply 'core and pelvic floor' restorative programme. 3 classes a week for 6 weeks - all pre recorded, for you to take at your pace, with the support of me via our private facebook group! 

Please note that this podcast or these programmes replace the need to seek proper medical advice.

Thanks so much for listening and please do let me know if this episode helped you! 

Sarahjane x

 

 

 

 

 

 

 

 

]]> Singing Loud From The Pelvic Floor Soapbox Sarahjane West-Watson 00:41:17 Join me for a fantastically honest chat with a wonderful client, Lisa, who wants to shout the benefits of Pelvic Floor education from the rooftops! After years of accepting her pelvic floor as just one of those things she had to accept, she's as passionate as I am, to help inspire more women to get the help they need. To Join me for a fantastically honest chat with a wonderful client, Lisa, who wants to shout the benefits of Pelvic Floor education from the rooftops! After years of accepting her pelvic floor as just one of those things she had to accept, she's as passionate as I am, to help inspire more women to get the help they need. To prolapse, postnatal, womens health, diastasis, new mum, fitness, menopause, breathing, pelvic floor, mum life, womens wellness, incontinence true full 34 1 5a77c0d8-1db3-4086-8474-707f6d48f75c 5 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 most out of your core restoration: 

  1.  Really understand the core! 
  2.  Lean in to  this being more than just a physical journey... the more you feel, the more you strengthen.  
  3. Apply the core principles to your everyday tasks.
  4. Identify when you are doing it wrong, instead of attempting to do it right all the time! 
  5. Recognise your effort and how far you have come! 

**And if todays episode has made you say "YES, I NEED THIS NOW!" then enjoy 15% off my Self Paced 6 Weeks : Transform Your Core via www.FitFannyAdams.com/33

***And if you're new to this podcast and  wondering what I'm taking about, then learn how to engage your core via: www.FitFannyAdams.com/CORE

]]> Wed, 17 May 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/33-929951iM 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 most out of your core restoration: 

  1.  Really understand the core! 
  2.  Lean in to  this being more than just a physical journey... the more you feel, the more you strengthen.  
  3. Apply the core principles to your everyday tasks.
  4. Identify when you are doing it wrong, instead of attempting to do it right all the time! 
  5. Recognise your effort and how far you have come! 

**And if todays episode has made you say "YES, I NEED THIS NOW!" then enjoy 15% off my Self Paced 6 Weeks : Transform Your Core via www.FitFannyAdams.com/33

***And if you're new to this podcast and  wondering what I'm taking about, then learn how to engage your core via: www.FitFannyAdams.com/CORE

]]> 5 Tips To Improve Your Core Restoration! Sarahjane West-Watson 00:22:05 Core restoration is vital .. but not necessarily easy! Today, 5 weeks into my latest 6 Weeks: Transform Your Core Programme, I wanted to highlight that its not only a physical journey. Its can be a mental and emotional one too! Today I share my top 5 tips to help you get the most out of your core journey, to emerge stronger and more confident ... And I share a cheeky 15% off my self paced programme! Core restoration is vital .. but not necessarily easy! Today, 5 weeks into my latest 6 Weeks: Transform Your Core Programme, I wanted to highlight that its not only a physical journey. Its can be a mental and emotional one too! Today I share my top 5 tips to help you get the most out of your core journey, to emerge stronger and more confident ... And I share a cheeky 15% off my self paced programme! true full 33 1 a59e59ab-3c21-469d-9aee-745154c18413 Spotlight On Maternal Mental Health 1 in 4 women are affected by perinatal mental health issues and of those, 20% have suicidal thoughts.  With the pressure and expectations on mums rising coupled with the growing strain on our health system, the theme for this years Maternal Mental Health Awareness Week 2023 is perfect: Together in a changing world.

Please be aware that you may find todays episode emotional distressing and comes with a TRIGGER WARNING as I discuss issues including maternal bonding, mental health, suicide and other long term physical and mental affects - please use your discression and seek professional support as appropriate.  

Please, do reach out to your doctor, health visitor or midwife if you think you need more mental health support and here are some other resources you may find useful. 

@perinatalmhpartnership 

Maternal Mental Health Alliance 

NHS Perinatal Mental Health information 

 

]]> Wed, 3 May 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/32-PBPiejlh 1 in 4 women are affected by perinatal mental health issues and of those, 20% have suicidal thoughts.  With the pressure and expectations on mums rising coupled with the growing strain on our health system, the theme for this years Maternal Mental Health Awareness Week 2023 is perfect: Together in a changing world.

Please be aware that you may find todays episode emotional distressing and comes with a TRIGGER WARNING as I discuss issues including maternal bonding, mental health, suicide and other long term physical and mental affects - please use your discression and seek professional support as appropriate.  

Please, do reach out to your doctor, health visitor or midwife if you think you need more mental health support and here are some other resources you may find useful. 

@perinatalmhpartnership 

Maternal Mental Health Alliance 

NHS Perinatal Mental Health information 

 

]]> Spotlight On Maternal Mental Health Sarahjane West-Watson 00:14:50 1 in 4 women are affected by perinatal mental health issues and of those, 20% have suicidal thoughts. With the pressure and expectations on mums rising coupled with the growing strain on our health system, the theme for this years Maternal Mental Health Awareness Week 2023 is perfect: Together in a changing world. Todays episode come with a *TRIGGER WARNING*, as I'm talking about the ripple effect of perinatal mental health issues and how these can linger for many many years, beyond that turbulent perinatal period itself. 1 in 4 women are affected by perinatal mental health issues and of those, 20% have suicidal thoughts. With the pressure and expectations on mums rising coupled with the growing strain on our health system, the theme for this years Maternal Mental Health Awareness Week 2023 is perfect: Together in a changing world. Todays episode come with a *TRIGGER WARNING*, as I'm talking about the ripple effect of perinatal mental health issues and how these can linger for many many years, beyond that turbulent perinatal period itself. post natal depression, pelvic pain, postpartum psychosis, perinatal mental health, mental health awareness, new mum, postnatal depression, maternal mental health, fit fanny adams, pnd, baby blues, mum life false full 32 1 8bb190d4-5629-49a1-b678-29ada021504a Are 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 jump into 6 Weeks Transform Your Core before APril 28th, you can still do so HERE at www.FitFannyAdams.com/LASTMINUTE

and please, do take a moment to rate and review this podcast... not only do I do a little happy dance across the studio, but it also helps get this podcast out to those that need to hear it! Thank you xxx Sj 

]]> Wed, 19 Apr 2023 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/31-yybDFoP3 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 jump into 6 Weeks Transform Your Core before APril 28th, you can still do so HERE at www.FitFannyAdams.com/LASTMINUTE

and please, do take a moment to rate and review this podcast... not only do I do a little happy dance across the studio, but it also helps get this podcast out to those that need to hear it! Thank you xxx Sj 

]]> Are You Still Pulling Everything In? Sarahjane West-Watson 00:18:02 Yep, I hear you! Letting go is SO hard, so in todays episode I plunge back into the subject of letting go of your abs and pelvic floor in order to achieve better core synergy / function. I have some strange analogies going on, so do dip into the video link at www.FitFannyAdams.com/PILLOWCASE, so you can see exactly what I mean! Yep, I hear you! Letting go is SO hard, so in todays episode I plunge back into the subject of letting go of your abs and pelvic floor in order to achieve better core synergy / function. I have some strange analogies going on, so do dip into the video link at www.FitFannyAdams.com/PILLOWCASE, so you can see exactly what I mean! post partum, endo, prolapse, pelvic congestion, core strength, pelvic pain, diastasis, new mum, breathing, kegel, core workout, fit fanny adams, fitfannyadams, pelvic floor, pelvic tension, fibroids, hysterectomy, core true full 31 1 cf5949c2-6177-4588-bd2b-b6a8b349909e Using Your BRAIN - A Powerful Practice Have you heard of the BRAIN acronym? I'm passionate about this, not just with my momma's to be, but for everyone who is travelling the turbulent path of the medical process. 

 - Benefits - what are the benefits of what you are suggesting?

 - Risks - what are the risks ? 

- Alternatives... what are they? 

- Intuition - how is my gut feel guiding me? 

- Nothing - What happens if we do nothing... if only for a moment, to let me have a think?

Use this magical little tool, not just when things are going wrong, but at every single interaction, to get you comfortable with being an important partner in your care! 

And here is that link for 20% off my next Transform Your Core Programme, kicking off APRIL 17th 2023! 

 www.FitFannyFannyAdams.com/VIP20

 

 

 

 

]]> Thu, 6 Apr 2023 18:53:15 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/30-_jYZPkF9 Have you heard of the BRAIN acronym? I'm passionate about this, not just with my momma's to be, but for everyone who is travelling the turbulent path of the medical process. 

 - Benefits - what are the benefits of what you are suggesting?

 - Risks - what are the risks ? 

- Alternatives... what are they? 

- Intuition - how is my gut feel guiding me? 

- Nothing - What happens if we do nothing... if only for a moment, to let me have a think?

Use this magical little tool, not just when things are going wrong, but at every single interaction, to get you comfortable with being an important partner in your care! 

And here is that link for 20% off my next Transform Your Core Programme, kicking off APRIL 17th 2023! 

 www.FitFannyFannyAdams.com/VIP20

 

 

 

 

]]> Using Your BRAIN - A Powerful Practice Sarahjane West-Watson 00:18:20 I promise I'm not being sarcastic... I'm talking about leveraging the BRAIN acronym, just just for navigating a journey through maternity service, but in any and every medical interaction! ... and a 20% discount to my next 6 Week: Transform Your Core Programme, starting April 17th... It's not too late to register! I promise I'm not being sarcastic... I'm talking about leveraging the BRAIN acronym, just just for navigating a journey through maternity service, but in any and every medical interaction! ... and a 20% discount to my next 6 Week: Transform Your Core Programme, starting April 17th... It's not too late to register! true full 30 1 433ce055-5510-4c1c-81de-12467b7eb63d Pelvic Floor and the 3 C's The 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 receive 20% off my next 6 Week: Transform Your Core & Pelvic Floor is www.FitFannyAdams.com/PODCASTVIP  but Only until April 1st 2023!

Which 'C' affects you most? Let me know at sarahjane@FitFannyAdams.com

]]> Wed, 22 Mar 2023 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/29-AiSvpACX The 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 receive 20% off my next 6 Week: Transform Your Core & Pelvic Floor is www.FitFannyAdams.com/PODCASTVIP  but Only until April 1st 2023!

Which 'C' affects you most? Let me know at sarahjane@FitFannyAdams.com

]]> Pelvic Floor and the 3 C's Sarahjane West-Watson 00:27:05 In today's episode I focus on the 3 C's that frequently factor, when I'm talking to women with pelvic floor dysfunction: 1) Comfort 2) Conditioning 3) Confidence .. And I also share a fantastic 20% discount to my next 6 Week transform Your Core and Pelvic Floor Programme (link in show notes!) In today's episode I focus on the 3 C's that frequently factor, when I'm talking to women with pelvic floor dysfunction: 1) Comfort 2) Conditioning 3) Confidence .. And I also share a fantastic 20% discount to my next 6 Week transform Your Core and Pelvic Floor Programme (link in show notes!) prolapse, strength, c section, kegals, menopause fitness, kegels, birth trauma, womens health, diastasis, parenting, breathing, mums, breath work, wellbeing, core exercise, menopause health, pelvic floor, mom life, core restore, postive birth, womens wellness, hysterectomy, pessary, core, incontinence true full 29 1 d8e6fe26-8454-4af8-bba4-f9901e294086 5 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...

  1. Engage with you core and pelvic floor
  2. Breathe
  3. Perineal Support
  4. Add resistance
  5. Rest and Recover

And, here are those all important links to access:

Core activation to brace the pelvic floor when you vomit: https://www.fitfannyadams.com/vomitinghttps://www.fitfannyadams.com/vomiting

Giulia Enders : The Gut 

Compression / prolapse support pants (please note, i do not endorse, get any revenue from the sale of, nor  do i personally recommend these items.) :

https://www.stressnomore.co.uk/its-you-babe-v2-supporter-12352.html

or

https://www.stressnomore.co.uk/src-restore-incontinence-prolapse-compression-support-pants-13730.html 

...And as ever, please take a mini moment to hit subscribe, rate and if at all possible, drop a lovely review, to help get this message out to those that need to hear it! Thank you :) x 

]]> Wed, 8 Mar 2023 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/28-0Kw3XCS5 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...

  1. Engage with you core and pelvic floor
  2. Breathe
  3. Perineal Support
  4. Add resistance
  5. Rest and Recover

And, here are those all important links to access:

Core activation to brace the pelvic floor when you vomit: https://www.fitfannyadams.com/vomitinghttps://www.fitfannyadams.com/vomiting

Giulia Enders : The Gut 

Compression / prolapse support pants (please note, i do not endorse, get any revenue from the sale of, nor  do i personally recommend these items.) :

https://www.stressnomore.co.uk/its-you-babe-v2-supporter-12352.html

or

https://www.stressnomore.co.uk/src-restore-incontinence-prolapse-compression-support-pants-13730.html 

...And as ever, please take a mini moment to hit subscribe, rate and if at all possible, drop a lovely review, to help get this message out to those that need to hear it! Thank you :) x 

]]> 5 Tips To Save Your Pelvic Floor When Vomiting Strikes! Sarahjane West-Watson 00:21:47 Vomiting is never nice... but for prolapse and pelvic floor sufferers, it can be especially bad. 😢 So, with the Norovirus in full swing, in todays episode I share 5 great tips to support your pelvic floor whilst vomiting. I hope you enjoy listening! PS... I really do hope you swerve the vomiting bug this spring! Vomiting is never nice... but for prolapse and pelvic floor sufferers, it can be especially bad. 😢 So, with the Norovirus in full swing, in todays episode I share 5 great tips to support your pelvic floor whilst vomiting. I hope you enjoy listening! PS... I really do hope you swerve the vomiting bug this spring! prolapse, vomiting, core strength, post natal, menopause fitness, womens health, menopause, new mom, lifestyle, core strenght, pelvic floor, mom life, mum life, womens wellness, core, incontinence true full 28 1 5018ef86-21be-43c6-a9e6-8da1714bc05e Prioritising 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 own, then grab a cuppa and listen up!

You can connect with Anna at:

annaburnswellness.com

FB or IG: @annaburnswellness

Free affirmation wallpapers: annaburnswellness.com/freebie

 

And if you want to connect with me, you can do so as ever via sarahjane@fitfannyadams.com or FitFannyAdams.com/Restore
 

Did this episode make you think realise that you are indeed worthy and do you feel motivated to do something about it? Will you let know? X

]]> Wed, 22 Feb 2023 01:00:00 +0000 sarahjane@fitfannyadams.com (Anna Burns) https://the-pelvic-floor-connection.simplecast.com/episodes/27-ICqhLjiy 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 own, then grab a cuppa and listen up!

You can connect with Anna at:

annaburnswellness.com

FB or IG: @annaburnswellness

Free affirmation wallpapers: annaburnswellness.com/freebie

 

And if you want to connect with me, you can do so as ever via sarahjane@fitfannyadams.com or FitFannyAdams.com/Restore
 

Did this episode make you think realise that you are indeed worthy and do you feel motivated to do something about it? Will you let know? X

]]> Prioritising You - Why Is It So Hard? Anna Burns 00:30:34 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 well-being 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 coaching moms to prioritise themselves. 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 well-being 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 coaching moms to prioritise themselves. selfcare, pelvic health, womens health, hysterctomy, womens fitness, self care, new mom, low impact, pelvic floor, mom life, be well, family, core true full 27 1 8309eb90-5e37-4cc6-81a5-9a36246f9ec5 How to Achieve Core Confidence Having 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?

Today, I explore the power of sharing our more intimate concerns and the benefit of the right knowledge and education, alongside of a having a clear plan to move forward.

If you want to learn the basics of getting connected with your core, check out my free video here at

www.fitfannyadams.com/CORE   

And if you are interested to work with me, either in a group or privately, you can connect with me www.FitFannyAdams.com/Restore

Or just drop me an email here at sarahjane@fitfannyadams.com and tell me how you want to be stronger and more confident.

I really hope you enjoyed the episode... please, please do take a second to drop a 5* rating and hit the subscribe button, so you never miss an episode! 

Sj xx 

]]> Wed, 8 Feb 2023 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/26-lhE5gKTd Having 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?

Today, I explore the power of sharing our more intimate concerns and the benefit of the right knowledge and education, alongside of a having a clear plan to move forward.

If you want to learn the basics of getting connected with your core, check out my free video here at

www.fitfannyadams.com/CORE   

And if you are interested to work with me, either in a group or privately, you can connect with me www.FitFannyAdams.com/Restore

Or just drop me an email here at sarahjane@fitfannyadams.com and tell me how you want to be stronger and more confident.

I really hope you enjoyed the episode... please, please do take a second to drop a 5* rating and hit the subscribe button, so you never miss an episode! 

Sj xx 

]]> How to Achieve Core Confidence Sarahjane West-Watson 00:13:06 Only 3 weeks into the programme, I've been (happily) shocked to hear women say how much more core confidence they have. It made me intrigued. . . Why do we loose confidence in our core and what does it take to start building that confidence building back up?! Ready? Let's dive in! Only 3 weeks into the programme, I've been (happily) shocked to hear women say how much more core confidence they have. It made me intrigued. . . Why do we loose confidence in our core and what does it take to start building that confidence building back up?! Ready? Let's dive in! prolapse, pelvic pain, menopause fitness, birth trauma, womens health, diastasis, fitness, menopause, vagina, womens fitness, incontinance, new mom, be healthy, low impact, pelvic floor, birth prep, pregnancy, mom life, mum life, core true full 26 1 98f1491c-6efd-4f63-823e-5bbcbdfda4db 3 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/CORE

And if you know you still need more help in correctly activating your pelvic floor muscles you can access The Pelvic FLoor Programme here at www.FitFannyAdams.com/PELVICFLOORPROGRAMME  and don't forget to use the Promo Code: Episode25 for your discount 

I really hope you have enjoyed this episode - please let me know how you are getting on via mailto:Sarahjane@FitFannyAdams.com

X Sj 

]]> Tue, 24 Jan 2023 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/25-L0sjPG1m 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/CORE

And if you know you still need more help in correctly activating your pelvic floor muscles you can access The Pelvic FLoor Programme here at www.FitFannyAdams.com/PELVICFLOORPROGRAMME  and don't forget to use the Promo Code: Episode25 for your discount 

I really hope you have enjoyed this episode - please let me know how you are getting on via mailto:Sarahjane@FitFannyAdams.com

X Sj 

]]> 3 Most Common Core Mistakes! Sarahjane West-Watson 00:23:41 In today's episode, I unpick the 3 most common mistakes women make when activating their core through the pelvic floor. So, if you are desperately trying to activate your core properly, but still struggling, then this episode is for you! In today's episode, I unpick the 3 most common mistakes women make when activating their core through the pelvic floor. So, if you are desperately trying to activate your core properly, but still struggling, then this episode is for you! abdo, prolapse, postnatal, post natal, c section, womens health, diastasis, strong mums, womens fitness, abdominal seperation, pelvic floor, back oain, back pain, mum life, womens wellness, hysterectomy, core true full 25 1 f638ea3b-e889-4f19-871a-353c5beb8e8f Getting The Best Out Of Your Pelvic Floor Exercise Love 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 help you? sarahjane@FitFannyAdams.com 

If you dont already, please jump over to Insta or Facebook, follow and say hello - I love to connect with you there !

Thanks so much for listening, if you have enjoyed this episode, please do drop a rating and review and send me on a happy dance across my studio! 

 

 

]]> Wed, 11 Jan 2023 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/24-jq36mrdl Love 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 help you? sarahjane@FitFannyAdams.com 

If you dont already, please jump over to Insta or Facebook, follow and say hello - I love to connect with you there !

Thanks so much for listening, if you have enjoyed this episode, please do drop a rating and review and send me on a happy dance across my studio! 

 

 

]]> Getting The Best Out Of Your Pelvic Floor Exercise Sarahjane West-Watson 00:16:33 To Kick off the New Year, I'm talking about getting the most out of your pelvic floor restoration (or any exercise) regime! It's too easy to set a huge goal with great plans, only to quickly become overwhelmed and disappointed when things don't go to plan. In todays episode I share some of my own personal tips to get the most from your pelvic floor strengthening programme. And there is also a bonus late-comers link to gain access to my 6 Week Pelvic Floor Programme. I hope you enjoy! To Kick off the New Year, I'm talking about getting the most out of your pelvic floor restoration (or any exercise) regime! It's too easy to set a huge goal with great plans, only to quickly become overwhelmed and disappointed when things don't go to plan. In todays episode I share some of my own personal tips to get the most from your pelvic floor strengthening programme. And there is also a bonus late-comers link to gain access to my 6 Week Pelvic Floor Programme. I hope you enjoy! prolapse, pelvic pain, healthy, why mums dont jump, womens health, diastasis, fitness, menopause, womens fitness, abdominal seperation, pelvic floor, mom life, mum life, core restore, womens wellness, core, incontinence true full 24 1 f3f23c76-0897-4303-a413-866204845a6e New 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/WORKSHOP

To Access the early bird upfront rate of £99 (AVAILABLE IN DECEMBER ONLY) jump to www.FitFannyAdams.com/SPECIAL1

To Access the early bird split payment rate of 3x £35 (AVAILABLE IN DECEMBER ONLY) jump to www.FitFannyAdams.com/SPECIAL2

And if you sadly missed the early bird, but want to join 6 Weeks: Transform Your Core, then head to: www.FitFannyAdams.com/TRANSFORM 

And do drop me a message with your questions and what you want to hear in 2023!

Very best wishes for the New Year! :) x Sj 

P.S. Please please please, do take a moment to hit subscribe,  drop a ***** rating and review, which will get me dancing into 2023 and helps get this podcast to those that need to hear it! 

]]> Wed, 28 Dec 2022 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/23-Ep9OZEpa 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/WORKSHOP

To Access the early bird upfront rate of £99 (AVAILABLE IN DECEMBER ONLY) jump to www.FitFannyAdams.com/SPECIAL1

To Access the early bird split payment rate of 3x £35 (AVAILABLE IN DECEMBER ONLY) jump to www.FitFannyAdams.com/SPECIAL2

And if you sadly missed the early bird, but want to join 6 Weeks: Transform Your Core, then head to: www.FitFannyAdams.com/TRANSFORM 

And do drop me a message with your questions and what you want to hear in 2023!

Very best wishes for the New Year! :) x Sj 

P.S. Please please please, do take a moment to hit subscribe,  drop a ***** rating and review, which will get me dancing into 2023 and helps get this podcast to those that need to hear it! 

]]> New Year, New Core? Preview The Transform Programme! Sarahjane West-Watson 01:04:48 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, which kicks off January 10th 2023. So, grab a cuppa, a mince pie or 2 (I won't tell!) and settle down for an insight into mastering your pelvic floor, core and breathe! - The pelvic Floor - The Core - The Breathe - The principles of core strengthening :) x Sj 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, which kicks off January 10th 2023. So, grab a cuppa, a mince pie or 2 (I won't tell!) and settle down for an insight into mastering your pelvic floor, core and breathe! - The pelvic Floor - The Core - The Breathe - The principles of core strengthening :) x Sj post partum, womens problems, prolapse, dra, pelvic pain, healthy, diastasis, new mum, menopause, woman, vagina, womens fitness, lifestyle, low impact, pelvic floor, sex, mom life, mum life, pelvic pan, core, active life, incontinence true full 23 1 b395458f-61ff-4855-8128-2190bcd5cff8 Festive Tips For Control and Confidence The 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 caffeine
  • Fluid 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 found via www.FitFannyAdams.com/PelvicFloorProgramme

And if you want to start 2023 doing something amazing for your core and pelvic floor, grab your earlybird rate to Transform YOur COre via : www.FitFannyAdams.com/SPECIAL1 for 1 payment of £99 or  www.FitFannyAdams.com/SPECIAL2 for 3x £35 payments (December only!)

Have a very happy Christmas! 

 

]]> Wed, 14 Dec 2022 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/22-D3_PlwUU The 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 caffeine
  • Fluid 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 found via www.FitFannyAdams.com/PelvicFloorProgramme

And if you want to start 2023 doing something amazing for your core and pelvic floor, grab your earlybird rate to Transform YOur COre via : www.FitFannyAdams.com/SPECIAL1 for 1 payment of £99 or  www.FitFannyAdams.com/SPECIAL2 for 3x £35 payments (December only!)

Have a very happy Christmas! 

 

]]> Festive Tips For Control and Confidence Sarahjane West-Watson 00:22:07 With Christmas fast approaching, the party season can play havoc with the pelvic floor! In todays episode, I discuss some simple tips and strategies to keep you and your pelvic floor happy and confident over the festive period. With Christmas fast approaching, the party season can play havoc with the pelvic floor! In todays episode, I discuss some simple tips and strategies to keep you and your pelvic floor happy and confident over the festive period. post partum, prolapse, core strength, uti, pelvic health, menopause fitness, diastasis, kegel, womens fitness, self care, pelvic floor, mum life, womens wellness, vaginismus, incontinence true full 22 1 e7a954e4-1c4f-44be-939e-74be3889228b The 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 discuss the importance of the breath, the need to relax and soften the pelvic floor and ultimately, the need for us to mentally and emotionally connect with this most intimate of muscle groups. Such an interesting insight!

Bel was kind enough to offer The Pelvic Floor Connection listeners with $100 off any www.gohddess.com  product with the coupon code  FANNY 

And if you just want to check out the FREE GUIDE, you can find it here:  www.gohddess.com/freeguide

And the links to the research papers referred to, can be found here: 

-International Urogynecology Journal: Strong Pelvic floors are predictive of sexual activity.

-Journal of Sexual Medicine: Pelvic Floor Training improves sexual function in women with pelvic organ prolapse.
-Taiwanese Journal of Obstetrics & Gynecology: Systematic review of pelvic floor training studies in women who have given birth showing a strong correlation of boost in sexual function & quality of life.

And if you want to connect with Bel, you can email her via: bel@gohddess.com 

Or, if you would like me to ask Bel specifics questions in our next chat, please email me at sarahjane@fitfannyadams.com

I really hope you enjoy this episode and apologies for the technical glitches! 

Sarahjane x 

 

 

 

]]> Wed, 30 Nov 2022 01:00:00 +0000 sarahjane@fitfannyadams.com (Bel Di Lorenzo) https://the-pelvic-floor-connection.simplecast.com/episodes/21-kXC_oant *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 discuss the importance of the breath, the need to relax and soften the pelvic floor and ultimately, the need for us to mentally and emotionally connect with this most intimate of muscle groups. Such an interesting insight!

Bel was kind enough to offer The Pelvic Floor Connection listeners with $100 off any www.gohddess.com  product with the coupon code  FANNY 

And if you just want to check out the FREE GUIDE, you can find it here:  www.gohddess.com/freeguide

And the links to the research papers referred to, can be found here: 

-International Urogynecology Journal: Strong Pelvic floors are predictive of sexual activity.

-Journal of Sexual Medicine: Pelvic Floor Training improves sexual function in women with pelvic organ prolapse.
-Taiwanese Journal of Obstetrics & Gynecology: Systematic review of pelvic floor training studies in women who have given birth showing a strong correlation of boost in sexual function & quality of life.

And if you want to connect with Bel, you can email her via: bel@gohddess.com 

Or, if you would like me to ask Bel specifics questions in our next chat, please email me at sarahjane@fitfannyadams.com

I really hope you enjoy this episode and apologies for the technical glitches! 

Sarahjane x 

 

 

 

]]> The Lost Art Of Pompoir Bel Di Lorenzo 00:48:08 *Highly Explicit* Hold onto your seats, in this episode I meet a fellow pelvic floor nerd, who is obsessed about gaining more than just function and strength from your Pelvic Floor. Bel Di Lorenzo is CEO and Founder of Goh!dess Ltd - on a mission to help women get the most out of their vaginal muscles to improve intimacy, orgasm and so much more. *Highly Explicit* Hold onto your seats, in this episode I meet a fellow pelvic floor nerd, who is obsessed about gaining more than just function and strength from your Pelvic Floor. Bel Di Lorenzo is CEO and Founder of Goh!dess Ltd - on a mission to help women get the most out of their vaginal muscles to improve intimacy, orgasm and so much more. prolapse, pelvic pain, sexual health, sexual performance, womens health, vagina, kegel, pompoir, pelvic floor, mum life, womens wellness, pelvic floor exercise, orgasm true full 21 1 821f4164-0753-4518-9c32-a9cd9dfa9726 Learning To Let Go- Pelvic Floor Relaxation Learning 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 floor relaxation, but please do not listen whilst driving or ding anything where you need full concentration !

Here is the link to access the relaxation on its own: www.FitFannyAdams.com/PelvicFloorRelaxation

...And if you are looking to get your exercise and core back on track with a regular weekly work out, then the MembersHub is for yo via www.FitFannyAdams.com/MembersHub

And please, do take just a moment, to rate and review the show, which really does make a difference and cause me to do a little happy dance across the studio! 

 

xx Sarahjane 

 

]]> Wed, 16 Nov 2022 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/20-v8ZTEwU0 Learning 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 floor relaxation, but please do not listen whilst driving or ding anything where you need full concentration !

Here is the link to access the relaxation on its own: www.FitFannyAdams.com/PelvicFloorRelaxation

...And if you are looking to get your exercise and core back on track with a regular weekly work out, then the MembersHub is for yo via www.FitFannyAdams.com/MembersHub

And please, do take just a moment, to rate and review the show, which really does make a difference and cause me to do a little happy dance across the studio! 

 

xx Sarahjane 

 

]]> Learning To Let Go- Pelvic Floor Relaxation Sarahjane West-Watson 00:21:58 Are you one of the many women who holds onto your pelvic floor for dear life? If so, this episode is for you! And if you suffer from pelvic floor issues, but don't think you hold on tight, then this episode will be a really interesting experiment. Work through the relaxation and then assess how much tension you could release. It's often really surprising how much tension we hold in our pelvic floors! Are you one of the many women who holds onto your pelvic floor for dear life? If so, this episode is for you! And if you suffer from pelvic floor issues, but don't think you hold on tight, then this episode will be a really interesting experiment. Work through the relaxation and then assess how much tension you could release. It's often really surprising how much tension we hold in our pelvic floors! bladder, prolapse, core strength, pelvic pain, mumlife, diastasis, anxiety, irritable bladder, kegel, womens fitness, vaginissmus, pelvic floor, pelvic floor dysfunction, womens wellness, hysterectomy, vaginismus, pelvic floor exercise true full 20 1 e73774c0-6de1-48cc-badd-ea267ee4b41e Are 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 and Relax class and most importantly, ask you  "How are you feeling?"  & "What do you want?"  I get the sense that our needs are shifting, so will please will you let me know via: sarahjane@fitfannyadams.com

And, if you want to dive into the new members hub, then please head to : www.FitFannyAdams.com/CLASSES

 

]]> Wed, 2 Nov 2022 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/19-HOe5Gu5J 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 and Relax class and most importantly, ask you  "How are you feeling?"  & "What do you want?"  I get the sense that our needs are shifting, so will please will you let me know via: sarahjane@fitfannyadams.com

And, if you want to dive into the new members hub, then please head to : www.FitFannyAdams.com/CLASSES

 

]]> Are we all exausted? Sarahjane West-Watson 00:17:53 Is it just me, or are we all exhausted right now? I know it's a little off topic but after a tricky couple of weeks, it really hit me just how exhausted we all are. Especially women who are juggling families, businesses, financial pressures and all the rest of it. And yes, our pelvic floors feels the hit, but so does our mental health... and stepping back to appreciate the scale of this problem has really inspired me to restart my weekly classes for EVERY WOMAN and reach out to ask you 'How are you feeling?" & "What do you want?" Join the fun via www.FitFannyAdams.com/CLASSES Is it just me, or are we all exhausted right now? I know it's a little off topic but after a tricky couple of weeks, it really hit me just how exhausted we all are. Especially women who are juggling families, businesses, financial pressures and all the rest of it. And yes, our pelvic floors feels the hit, but so does our mental health... and stepping back to appreciate the scale of this problem has really inspired me to restart my weekly classes for EVERY WOMAN and reach out to ask you 'How are you feeling?" & "What do you want?" Join the fun via www.FitFannyAdams.com/CLASSES prolapse, birth trauma, womens health, diastasis, mental health, menopause, kegel, womens fitness, fit fanny adams, pelvic floor, mom life, mum life, home exercise true full 19 1 88c7e761-888c-4553-a3df-90cf189b7cf0 Colds, Flu & The Pelvic Floor Colds 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) Make sure you are engaging your pelvic floor before your coughs _ www.FitFannyAdams.com/CORE for your FREE guide on activating your pelvic floor. 

4) Regular kegels, either in isolation or during whole body movements to practice that muscle memory for speedy pelvic flor activation when you need it most! 

And after i have nursed this cold, keep your eyes open for more info on my upcoming FREE webinar on Getting your mojo and routine back, when it comes to You and your health and fitness status! or get straight on the invite list via www.FitFannyAdams.com/WORKSHOP 

and if you have your mojo and just want to get on the invite list to my classes... its www.FitFannyAdams.com/CLASSES

Thanks for listening and apologies for my sniffles! 

P.S. Please do take just a moment to hit subscribe, rate and review this episode  - it really does make a huge difference! thank you

 

 

]]> Thu, 20 Oct 2022 12:48:19 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/18-MNBf1oA5 Colds 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) Make sure you are engaging your pelvic floor before your coughs _ www.FitFannyAdams.com/CORE for your FREE guide on activating your pelvic floor. 

4) Regular kegels, either in isolation or during whole body movements to practice that muscle memory for speedy pelvic flor activation when you need it most! 

And after i have nursed this cold, keep your eyes open for more info on my upcoming FREE webinar on Getting your mojo and routine back, when it comes to You and your health and fitness status! or get straight on the invite list via www.FitFannyAdams.com/WORKSHOP 

and if you have your mojo and just want to get on the invite list to my classes... its www.FitFannyAdams.com/CLASSES

Thanks for listening and apologies for my sniffles! 

P.S. Please do take just a moment to hit subscribe, rate and review this episode  - it really does make a huge difference! thank you

 

 

]]> Colds, Flu & The Pelvic Floor Sarahjane West-Watson 00:15:19 Having fallen victim to the latest cold going round my daughters school, I explore why cold and flu season has such a big impact on our pelvic floor function and form and most importantly what you can do about it! Having fallen victim to the latest cold going round my daughters school, I explore why cold and flu season has such a big impact on our pelvic floor function and form and most importantly what you can do about it! post partum, prolapse, coughing, birth trauma, womens health, womens exercise, womens fitness, fit fanny adams, new mom, pelvic floor, mum life, pelvic organ prolapse, daily routine, womens wellness, incontinence, flu true full 18 1 fe9df055-ad69-4ece-92b2-be7f2657512d Why 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 classes, then please drop me your contact details via www.FitFannyAdams.com/CLASSES so that I can keep you updated with when my next intake is!

Katy Bowmen is an incredible bio-mechanist  and a truly fabulous author. I can't recommend this book highly enough: Whole Body Barefoot  - and if your like me and can't keep your eyes open as you turn a page, then its also narrated by the author.. and you get a fabulous bonus of some wonderful outtakes at the end, which nearly had me pull over, I was giggling so much! 

So, if you've had trouble with your feet/ knees, hips and core, and found this subject insightful and useful, then drop me a mail as I really love to hear from you - it puts such a big smile on face!  And don't forget to tell me what you want to hear more of or if you would like to guest in an episode! sarahjane@fitfannyadams.com

Happy listening!

Sarahjane x

 

 

 

 

 

]]> Wed, 5 Oct 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/17-pUAmHvoB 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 classes, then please drop me your contact details via www.FitFannyAdams.com/CLASSES so that I can keep you updated with when my next intake is!

Katy Bowmen is an incredible bio-mechanist  and a truly fabulous author. I can't recommend this book highly enough: Whole Body Barefoot  - and if your like me and can't keep your eyes open as you turn a page, then its also narrated by the author.. and you get a fabulous bonus of some wonderful outtakes at the end, which nearly had me pull over, I was giggling so much! 

So, if you've had trouble with your feet/ knees, hips and core, and found this subject insightful and useful, then drop me a mail as I really love to hear from you - it puts such a big smile on face!  And don't forget to tell me what you want to hear more of or if you would like to guest in an episode! sarahjane@fitfannyadams.com

Happy listening!

Sarahjane x

 

 

 

 

 

]]> Why are feet so important to the pelvic floor connection? Sarahjane West-Watson 00:20:44 What do your feet have to do with your pelvic floor? Quite a lot it seems, particularly if your core is not what you want it to be! In todays episode, I explore how awakening our feet can help awaken and align our core. So slip off your shoes, wiggle your toes and get comfy! What do your feet have to do with your pelvic floor? Quite a lot it seems, particularly if your core is not what you want it to be! In todays episode, I explore how awakening our feet can help awaken and align our core. So slip off your shoes, wiggle your toes and get comfy! post partum, prolapse, breath, body, womens health, diastasis, menopause, exercise, katy bowman, feet, new mom, pelvic floor, pregnancy, wellness, womens wellness, core, incontinence, biomechanics true full 17 1 9db89989-3722-4757-a9b7-d3a4ead1527b What 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! ;)

If you have enjoyed this episode and want to be updated with the dates of my yoga and the pelvic floor work shop, please just drop me an email at sarahjane@fitfannyadams.com

If you want to just learn how to engage your core, grab your free video tutorial here at: www.FitFannyAdams.com/core

I'd love you to follow and connect with me on insta and facebook  via @fitfannyadams 

And please - do hit subscribe, so you don't miss an episode and drop a rating and review, which really does make me do a little happy dance! Thank you :) 

]]> Wed, 21 Sep 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/16-X8y9kCSp 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! ;)

If you have enjoyed this episode and want to be updated with the dates of my yoga and the pelvic floor work shop, please just drop me an email at sarahjane@fitfannyadams.com

If you want to just learn how to engage your core, grab your free video tutorial here at: www.FitFannyAdams.com/core

I'd love you to follow and connect with me on insta and facebook  via @fitfannyadams 

And please - do hit subscribe, so you don't miss an episode and drop a rating and review, which really does make me do a little happy dance! Thank you :) 

]]> What is Yoga doing to your pelvic floor? Sarahjane West-Watson 00:24:30 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 following yoga. 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! ;) 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 following yoga. 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! ;) post partum, prolapse, core strength, breath, mumlife, yoga, womens health, diastasis, menopause, vagina, womens exercise, womens fitness, new mom, pelvic floor, pelvic organ prolapse, female, hysterectomy true full 16 1 e107e229-f796-41f3-8ec5-c106e9019f45 Why 'You time' is so important for pelvic floor dysfunction Well, 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/BackToYou

And please, do take a moment to hit SUBSCRIBE and drop a rating, to help this podcast reach the women that need to hear it - thank you! xx Sarahjane 

]]> Wed, 7 Sep 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/15-bKGmpyd3 Well, 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/BackToYou

And please, do take a moment to hit SUBSCRIBE and drop a rating, to help this podcast reach the women that need to hear it - thank you! xx Sarahjane 

]]> Why 'You time' is so important for pelvic floor dysfunction Sarahjane West-Watson 00:22:04 After the wonderful mayhem of the summer holidays, the prospect of school routines and getting the focus back on me and the Fit Fanny Adams business, made me realise why 'You time' is so important in pelvic floor restoration... so put down the laundry, grab a cuppa and put your feet up, whilst you listen to episode 15. Which also includes BONUS links for 10% off my Transform Your Core Programme via www.fitfannyadams.com/BackToYou After the wonderful mayhem of the summer holidays, the prospect of school routines and getting the focus back on me and the Fit Fanny Adams business, made me realise why 'You time' is so important in pelvic floor restoration... so put down the laundry, grab a cuppa and put your feet up, whilst you listen to episode 15. Which also includes BONUS links for 10% off my Transform Your Core Programme via www.fitfannyadams.com/BackToYou post partum, prolapse, post natal, kegels, womens health, diastasis, new mum, breathing, vagina, \, fit fanny adams, incontinance, pelvic floor, pelvic organ prolapse, womens wellness, hysterectomy, core, incontinence true full 15 1 fe275d6a-e72e-4d45-b56a-afd04cd0a59d I'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 tackle the stigma on this topic and explain more about pelvic organ prolapse (POP), who is likely to be affected, when and most importantly, how we can change our habits and training techniques to better support our pelvic organs. 

You can access my pelvic floor quick guide at www.FitFannyAdams.com/pelvicfloor

And if you want to learn more about engaging with all your pelvic floor muscles, The Pelvic Floor Programme is available at www.FitFannyAdams.com/pelvicfloorprogramme

Please please do take a moment to subscribe, rate and review this show, as it really does make a huge difference... and I'd love you connect with me via instagram, facebook or email me: sarahjane@FitFannyAdams.com

I really hope you've enjoyed this episode, thank you for listening! 

]]> Wed, 24 Aug 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/14-08tB1NRx "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 tackle the stigma on this topic and explain more about pelvic organ prolapse (POP), who is likely to be affected, when and most importantly, how we can change our habits and training techniques to better support our pelvic organs. 

You can access my pelvic floor quick guide at www.FitFannyAdams.com/pelvicfloor

And if you want to learn more about engaging with all your pelvic floor muscles, The Pelvic Floor Programme is available at www.FitFannyAdams.com/pelvicfloorprogramme

Please please do take a moment to subscribe, rate and review this show, as it really does make a huge difference... and I'd love you connect with me via instagram, facebook or email me: sarahjane@FitFannyAdams.com

I really hope you've enjoyed this episode, thank you for listening! 

]]> I'm Too Young To Have A Prolapse Sarahjane West-Watson 00:30:14 Prolapse is thought to affect nearly a third of all women, at some point in their lives, but is still a topic of stigma and shame. Today, I tackle the stigma on this topic and explain more about pelvic organ prolapse (POP), who is likely to be affected, when and most importantly, how we can change our habits and training techniques to better support our pelvic organs. Prolapse is thought to affect nearly a third of all women, at some point in their lives, but is still a topic of stigma and shame. Today, I tackle the stigma on this topic and explain more about pelvic organ prolapse (POP), who is likely to be affected, when and most importantly, how we can change our habits and training techniques to better support our pelvic organs. rectocele, prolapse, core health, core strength, kegals, kegels, womens health, new mum, vagina, high impact exercize, womens fitness, core exercise, fit fanny adams, fitfannyadams, core training, mum life, pelvic organ prolapse, womens wellness, pelvic floor exercise, cystocele, low impact exercise, childbirth true full 14 1 9d3c75a3-5dfe-463d-bfd5-9731ef373037 The Power Of Birth Prep Antenatal 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 contacted via: 

www.a-midwifes-touch.com

Insta: a.midwifes.touch

FB: A Midwife's Touch

And if you are pregnant and looking to strengthen whilst preparing mentally and physically for your big day, you can access my Strong Beyond the Bump programme, (which is 100% online and on-demand) here! 

I really hope you enjoy this episode... please, please, do take a moment to drop me a rating and review, which helps me more than you know, in getting this podcast out to those that need to hear it! 

Thank you and happy listening!

p.s. I'd love to know what you want to hear and chat about... please let me know via sarahjane@fitfannyadams.com

]]> Thu, 11 Aug 2022 19:55:50 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/13-uxPWco1e Antenatal 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 contacted via: 

www.a-midwifes-touch.com

Insta: a.midwifes.touch

FB: A Midwife's Touch

And if you are pregnant and looking to strengthen whilst preparing mentally and physically for your big day, you can access my Strong Beyond the Bump programme, (which is 100% online and on-demand) here! 

I really hope you enjoy this episode... please, please, do take a moment to drop me a rating and review, which helps me more than you know, in getting this podcast out to those that need to hear it! 

Thank you and happy listening!

p.s. I'd love to know what you want to hear and chat about... please let me know via sarahjane@fitfannyadams.com

]]> The Power Of Birth Prep Sarahjane West-Watson 00:36:56 In todays episode I'm joined by ex- midwife, Zoe Findlay, who is so passionate about the benefits of antenatal education, she gave up her job within the NHS to better educate expectant mums. Today we explore: - Why antenatal education is so important - Why the "women have been doing this for thousands of years" might not cut it anymore - The best tips for expectant first (and beyond) time mums ...and their partners! And if you noticed, I'm a day late releasing this episode.... I'm so sorry, I was enjoying some away time with the family... in an unexpected wifi black spot! In todays episode I'm joined by ex- midwife, Zoe Findlay, who is so passionate about the benefits of antenatal education, she gave up her job within the NHS to better educate expectant mums. Today we explore: - Why antenatal education is so important - Why the "women have been doing this for thousands of years" might not cut it anymore - The best tips for expectant first (and beyond) time mums ...and their partners! And if you noticed, I'm a day late releasing this episode.... I'm so sorry, I was enjoying some away time with the family... in an unexpected wifi black spot! mum to be, womens health, new mum, pregnant, fit fanny adams, empowered birth, antenatal, pelvic floor, positive birth, birth preparation, pregnancy, mum life, midwife, ante-natal, sarahjane west-watson, womens wellness, m2b, hypnobirth, core, women centred birth true full 13 1 41ff516f-5565-4e6c-bfd3-0ec9218c210d Trauma Release - 3 Step Rewind, Explored Welcome 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 Process

Allowing ourselves to let this go emotionally, can be such a huge step forwards. I also share my own experience of releasing fear (trauma) in my birth preparations.

You can contact Karen here at: 

info@lactactioncymru.co.uk

www.lactactioncymru.co.uk

fb : https://www.facebook.com/LactationCymru

IG: www.instagram.com/lactationcymruibclc

And if you are looking to support your pregnancy and birth preparation journey you can access my Strong Beyond the Bump Programme at www.FitFannyAdams.com/BUMP 

I really hope you enjoy this episode and please, please, do take a moment to hit subscribe and drop me a * rating as this really does help make this conversation fall in the ears of those who need to hear it! 

**As ever, some of the content we cover is graphic and emotional and comes with a trigger warning. Please reach out for support if you need it.

]]> Wed, 27 Jul 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/12-OZbK54n6 Welcome 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 Process

Allowing ourselves to let this go emotionally, can be such a huge step forwards. I also share my own experience of releasing fear (trauma) in my birth preparations.

You can contact Karen here at: 

info@lactactioncymru.co.uk

www.lactactioncymru.co.uk

fb : https://www.facebook.com/LactationCymru

IG: www.instagram.com/lactationcymruibclc

And if you are looking to support your pregnancy and birth preparation journey you can access my Strong Beyond the Bump Programme at www.FitFannyAdams.com/BUMP 

I really hope you enjoy this episode and please, please, do take a moment to hit subscribe and drop me a * rating as this really does help make this conversation fall in the ears of those who need to hear it! 

**As ever, some of the content we cover is graphic and emotional and comes with a trigger warning. Please reach out for support if you need it.

]]> Trauma Release - 3 Step Rewind, Explored Sarahjane West-Watson 00:46:40 In this episode I talk with the lovely Karen Williams, Certified 3 Step Rewind practitioner, about the benefits of the 3 Step Rewind Process in trauma release, particularly following a traumatic birth. Trauma can affect our bodies our minds in so many different and unexpected ways. From early days baby bonding, through to returning to intimacy and pelvic floor dysfunction. Allowing ourselves to let this go emotionally, can be such a huge step forwards. I also share my own experience of releasing fear (trauma) in my birth preparations. **As ever, some of the content we cover is graphic and emotional and comes with a trigger warning. Please reach out for support if you need it. In this episode I talk with the lovely Karen Williams, Certified 3 Step Rewind practitioner, about the benefits of the 3 Step Rewind Process in trauma release, particularly following a traumatic birth. Trauma can affect our bodies our minds in so many different and unexpected ways. From early days baby bonding, through to returning to intimacy and pelvic floor dysfunction. Allowing ourselves to let this go emotionally, can be such a huge step forwards. I also share my own experience of releasing fear (trauma) in my birth preparations. **As ever, some of the content we cover is graphic and emotional and comes with a trigger warning. Please reach out for support if you need it. false full 12 1 68daf7c0-1bf3-49fe-9c59-8d76c41b18b6 Suck 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 issues
  • A history of scarring or abdominal/ pelvic surgery 
  • Stress and anxiety
  • Poor 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 other areas having to compensate. 

So, let's see if you are one of these women who needs to learn to let it go! 

And if you are, you might like this free guide on learning to let go and restoring the correct movement pattern. Just head to www.FitFannyAdams.com/breathe .

I hope you enjoy and please, please, please, do take a moment to rate and review - thank you so much, it really does make such a big difference!  

]]> Wed, 13 Jul 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/hold-your-belly-in-all-day-what-you-need-to-know-ARvJpDkK 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 issues
  • A history of scarring or abdominal/ pelvic surgery 
  • Stress and anxiety
  • Poor 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 other areas having to compensate. 

So, let's see if you are one of these women who needs to learn to let it go! 

And if you are, you might like this free guide on learning to let go and restoring the correct movement pattern. Just head to www.FitFannyAdams.com/breathe .

I hope you enjoy and please, please, please, do take a moment to rate and review - thank you so much, it really does make such a big difference!  

]]> Suck your tum in, all day? What you need to know... Sarahjane West-Watson 00:13:19 In today's episode we take a quick, but important deep dive into why its important to let your tummy go! So many women, for a variety of reasons, hold their tummy and abdominal wall in tight all day, every day. This can trigger a patter of tension and poor core coordination... sometimes contributing to pain and dysfunction. Let's look at why this happens and what you can do about it! In today's episode we take a quick, but important deep dive into why its important to let your tummy go! So many women, for a variety of reasons, hold their tummy and abdominal wall in tight all day, every day. This can trigger a patter of tension and poor core coordination... sometimes contributing to pain and dysfunction. Let's look at why this happens and what you can do about it! navel, womens health, posture, fascia, fit fanny adams, fitfannyadams, low impact, abdominals, pelvic floor, core true full 11 1 e7943a5a-7f08-4a4a-b31b-baf0cf5c11ab Empowerment During Traumatic Birth So 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 Here

The BRAIN Acronym, which should accompany you the whole way through your pregnancy and perinatal period is: 

B : Benefits

R : Risks

A : Alternatives

 I : Intuition

 N: Nothing

DO make sure your birth partner is familiar with this, as well as yourself!

And finally, if you are looking for a birth preparation and exercise programme, for every pregnancy, you can find my online programme @ www.FitFannyAdams.com/BUMP . 

And finally, please do hit subscribe and take just a moment to leave a review - it really does help keep this podcast reach more women! 

 

]]> Wed, 29 Jun 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Fiona Cameron) https://the-pelvic-floor-connection.simplecast.com/episodes/10-TAzaHZcj So 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 Here

The BRAIN Acronym, which should accompany you the whole way through your pregnancy and perinatal period is: 

B : Benefits

R : Risks

A : Alternatives

 I : Intuition

 N: Nothing

DO make sure your birth partner is familiar with this, as well as yourself!

And finally, if you are looking for a birth preparation and exercise programme, for every pregnancy, you can find my online programme @ www.FitFannyAdams.com/BUMP . 

And finally, please do hit subscribe and take just a moment to leave a review - it really does help keep this podcast reach more women! 

 

]]> Empowerment During Traumatic Birth Fiona Cameron 00:58:43 In todays episode, this lovely and courageous mum of two, Fiona, shares her incredible journey to help empower others. To say that facing birth after a history of birth trauma is intense; is a gross understatement. Amidst the stress of her second birth, that is quickly spiralling out of her control, Fiona 100% claims ownership of the process and finds the strength and control to choose the birth she wants. **Trigger Warning** this episode goes into detail regarding birth trauma - emotionally and physically, so please make sure you are comfortable listening and reach out for support to your Doctor, if you feel you need more support. #birthtrauma #birthstory #positivebirth #csection #empoweredbirth #csection #birthtraumarecovery #postpartum #podcast #newmum #womenshealth #pelvicfloor #pelvicfloorexercises #csectionrecovery #womensfitness In todays episode, this lovely and courageous mum of two, Fiona, shares her incredible journey to help empower others. To say that facing birth after a history of birth trauma is intense; is a gross understatement. Amidst the stress of her second birth, that is quickly spiralling out of her control, Fiona 100% claims ownership of the process and finds the strength and control to choose the birth she wants. **Trigger Warning** this episode goes into detail regarding birth trauma - emotionally and physically, so please make sure you are comfortable listening and reach out for support to your Doctor, if you feel you need more support. #birthtrauma #birthstory #positivebirth #csection #empoweredbirth #csection #birthtraumarecovery #postpartum #podcast #newmum #womenshealth #pelvicfloor #pelvicfloorexercises #csectionrecovery #womensfitness post partum, post natal depression, perinatal mental health, c section, birth trauma, womens health, new mum, birth, fit fanny adams, pnd, pelvic floor, womensfitness, mum life, womens wellness, emergency c section true full 10 1 bf618046-b436-4a65-a9ab-1a1efed19284 Lifting the Lid on Bowel Movements Today 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 anus
  • Softening and opening 
  • using a step to get your anatomy in the right place
  • The pelvic 'rock' to aid peristalsis
  • good hydration!

Please do message me via @FitFannyAdams or Sarahjane@fitfannyadams.com to let me know how you get on and please, don't forget that this information is not intended to replace the need to seek professional help if you need it!

]]> Wed, 15 Jun 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/9-CHij27tm Today 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 anus
  • Softening and opening 
  • using a step to get your anatomy in the right place
  • The pelvic 'rock' to aid peristalsis
  • good hydration!

Please do message me via @FitFannyAdams or Sarahjane@fitfannyadams.com to let me know how you get on and please, don't forget that this information is not intended to replace the need to seek professional help if you need it!

]]> Lifting the Lid on Bowel Movements Sarahjane West-Watson 00:22:50 Today 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. Today 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. perimenopause, pelvic pain, anxious anus, digestion, perineal trauma, birth trauma, fit fanny adams, piles, pelvic floor, bowel, hemorrhoids, mom life, bowel movements, toilet, pelvic floor dysfunction, wind, incontinence true full 9 1 1ecc54b8-f021-4025-afcf-8db4c3591c91 Powerful Post-Partum Restoration - A Climbers Story I'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 rebelling against her, and took the decision to fundamentally change her approach to maternal self care. 

Her preparation for and restoration after baby #2 couldn't have been more different and the results speak for themselves. Katy is an inspiration and a role model for encouraging our women that post-partum restoration is an investment in your future strength and wellbeing. 

If you would like to get in touch with Katy, you can do so via instagram @katy_whittaker or  https://www.katywhittaker.com/ 

If you want to join my 6 week Transform Your Core Programme, starting on June 7th you can reserve your place at www.FitFannyAdams.com/transform

And as ever, please drop a rating and hit subscribe, to make sure you don't miss an episode! 

 

 

]]> Wed, 1 Jun 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (katy whittaker) https://the-pelvic-floor-connection.simplecast.com/episodes/8-pBpePFDQ I'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 rebelling against her, and took the decision to fundamentally change her approach to maternal self care. 

Her preparation for and restoration after baby #2 couldn't have been more different and the results speak for themselves. Katy is an inspiration and a role model for encouraging our women that post-partum restoration is an investment in your future strength and wellbeing. 

If you would like to get in touch with Katy, you can do so via instagram @katy_whittaker or  https://www.katywhittaker.com/ 

If you want to join my 6 week Transform Your Core Programme, starting on June 7th you can reserve your place at www.FitFannyAdams.com/transform

And as ever, please drop a rating and hit subscribe, to make sure you don't miss an episode! 

 

 

]]> Powerful Post-Partum Restoration - A Climbers Story katy whittaker 00:40:28 Such a wonderful episode to welcome my first guest - the lovely Katy Whittaker, ex British Bouldering Champion and inspirational mum of two beautiful girls. Katy is used to pushing her body, but nothing quite prepared her for the challenges of motherhood. During our chat, we explore how her body responded to just rebounding back to a busy life after baby #1, compared to taking a considered and pro-active approach to restoration after baby #2. This is a MUST listen, if you are a new or expectant mum or one of those gals just cracks on and gets things done. Such a wonderful episode to welcome my first guest - the lovely Katy Whittaker, ex British Bouldering Champion and inspirational mum of two beautiful girls. Katy is used to pushing her body, but nothing quite prepared her for the challenges of motherhood. During our chat, we explore how her body responded to just rebounding back to a busy life after baby #1, compared to taking a considered and pro-active approach to restoration after baby #2. This is a MUST listen, if you are a new or expectant mum or one of those gals just cracks on and gets things done. postnatal exercise, postnatal, post natal, climbing, athlete, diastasis, new mum, fitness, exercise, birth, post partum depression, 4th trimester, low impact, pnd, pelvic floor, recovery, pelvic organ prolapse, wellness, womans health, post-partum, core true full 8 1 593ecd0c-4e6d-45fb-a966-2c4d0c494a0c Birth Trauma; The Ripple Effect. With The Perinatal Mental Health Partnership It 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 phase
  • fear and anxiety
  • complications
  • interventions
  • lack of (perceived or actual) control
  • pain
  • large baby
  • foetal position

In this episode, we explore how birth trauma affects women AFTER they have left the labour room, which is so rarely talked about. 

The Perinatal Mental Health Partnership can be contacted via: Perinatalmhpartnershipuk@gmail.com or https://www.instagram.com/perinatalmhpartnership/

If you would like to get in touch with me after this episode, please email me at sarahjane@fitfannyadams.com

And if you want to focus on reconnecting with your pelvic floor, access my free guide at www.fitfannyadam.com/pelvicfloor

 

 

 

Trigger warning : This is a very open discussion which touches on incontinence after birth, pelvic floor health, birth injuries and stitches and so please practice self care when watching and step away if you need to.

]]> Wed, 25 May 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Eve Canavan, Perinatal Mental Health Partnership) https://the-pelvic-floor-connection.simplecast.com/episodes/birth-trauma-G4h2zuQ2 It 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 phase
  • fear and anxiety
  • complications
  • interventions
  • lack of (perceived or actual) control
  • pain
  • large baby
  • foetal position

In this episode, we explore how birth trauma affects women AFTER they have left the labour room, which is so rarely talked about. 

The Perinatal Mental Health Partnership can be contacted via: Perinatalmhpartnershipuk@gmail.com or https://www.instagram.com/perinatalmhpartnership/

If you would like to get in touch with me after this episode, please email me at sarahjane@fitfannyadams.com

And if you want to focus on reconnecting with your pelvic floor, access my free guide at www.fitfannyadam.com/pelvicfloor

 

 

 

Trigger warning : This is a very open discussion which touches on incontinence after birth, pelvic floor health, birth injuries and stitches and so please practice self care when watching and step away if you need to.

]]> Birth Trauma; The Ripple Effect. With The Perinatal Mental Health Partnership Eve Canavan, Perinatal Mental Health Partnership 01:06:55 This is a very special episode - as part of the UK Maternal Mental Health Awareness Week, I was asked to talk about the mental and physical impact of birth trauma with the inspirational (and insanely open and honest) Eve Canavan, from the Perinatal Mental Health Partnership. Trigger warning - This is a very open discussion which touches on incontinence after birth, pelvic floor health, birth injuries and stitches and so please practice self care when watching and step away if you need to. This is a very special episode - as part of the UK Maternal Mental Health Awareness Week, I was asked to talk about the mental and physical impact of birth trauma with the inspirational (and insanely open and honest) Eve Canavan, from the Perinatal Mental Health Partnership. Trigger warning - This is a very open discussion which touches on incontinence after birth, pelvic floor health, birth injuries and stitches and so please practice self care when watching and step away if you need to. bladder, post natal depression, prolapse, core strength, labour, pelvic pain, post natal, motherhood, perinatal mental health, c section, birth trauma, cesarean, womens health, diastasis, mental health, new mum, birth, self care, episiotomy, pnd, pelvic floor, post partum psychosis, pregnancy, mum life, post partum anxiety, womans wellness, incontinence true full 7 1 abd3d0d4-aa9b-4386-b4cc-4908ea189cf0 The Power Of The Breath : Mental Health Awareness Week Mental 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 also named as the Patron of the Maternal Mental Health Alliance, which is such a significant statement of recognition and support - here is the link to watch HRH, The Dutches of Cornwall  giving her support last week. 

So if you tried the breathing practice that I went through in todays episode, but you feel that you want to take this a little further, then try out episode ! (https://podcasts.apple.com/gb/podcast/the-pelvic-floor-connection/id1612050360?i=1000631672263)

And for access to my members platform, where you can access loads of great stuff, including meditations, all for free,  just register here https://fitfannyadams.com/MembersHub

Thanks for listening and please don't hesitate to get in touch if you feel you need any help or support on this subject. sarahjane@fitfannyadams.com 

 

 

 

]]> Wed, 11 May 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/mental-health-t3pe8BtR Mental 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 also named as the Patron of the Maternal Mental Health Alliance, which is such a significant statement of recognition and support - here is the link to watch HRH, The Dutches of Cornwall  giving her support last week. 

So if you tried the breathing practice that I went through in todays episode, but you feel that you want to take this a little further, then try out episode ! (https://podcasts.apple.com/gb/podcast/the-pelvic-floor-connection/id1612050360?i=1000631672263)

And for access to my members platform, where you can access loads of great stuff, including meditations, all for free,  just register here https://fitfannyadams.com/MembersHub

Thanks for listening and please don't hesitate to get in touch if you feel you need any help or support on this subject. sarahjane@fitfannyadams.com 

 

 

 

]]> The Power Of The Breath : Mental Health Awareness Week Sarahjane West-Watson 00:20:04 As this episode aires during mental health awareness week, I'm focusing on the relationship between mental health and the breath. I take a practical look at power of the breath and talk you through a simple practice, to help release tension and bring a little light into your day. As this episode aires during mental health awareness week, I'm focusing on the relationship between mental health and the breath. I take a practical look at power of the breath and talk you through a simple practice, to help release tension and bring a little light into your day. post partum, perimenopause, mental health awareness week, mental health awareness, mental health, new mum, anxiety, menopause, fit fanny adams, pnd, feel good, pelvic floor, stress, mum, womens wellness, breathe, perinatal mental health partnership false full 6 1 d55241f7-94c7-4d4d-82c9-8e4f61bf1bea Birthing in a Covid world: What can we learn? There has been so much coverage of covid admissions, Intensive Care and a reduction in NHS services over the global pandemic, but life across the maternity service has had to continue in a radically altered way. We are starting to assess that impact that these changes have had on pregnancy, the birth process and the post partum period. 

This episode explores the consequences and impact of birthing in a high stress environment and explores what we can be learning from it, to better prepare our mums of tomorrow. 

Trigger warning - this episode contains content and themes that you may find upsetting. 

]]> Tue, 26 Apr 2022 23:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/5-TuycW8NG There has been so much coverage of covid admissions, Intensive Care and a reduction in NHS services over the global pandemic, but life across the maternity service has had to continue in a radically altered way. We are starting to assess that impact that these changes have had on pregnancy, the birth process and the post partum period. 

This episode explores the consequences and impact of birthing in a high stress environment and explores what we can be learning from it, to better prepare our mums of tomorrow. 

Trigger warning - this episode contains content and themes that you may find upsetting. 

]]> Birthing in a Covid world: What can we learn? Sarahjane West-Watson 00:21:25 Birthing mothers and midwives have not had it easy during our global pandemic. In this episode I look at what it has been like to have a pregnancy and birth during the pandemic. Exploring why, I believe, we should take stock, reflect and learn from these experiences to better prepare our mum's of tomorrow to leave fear at the door and embrace the power of intuition and Oxytocin. Trigger warning; this episode contains themes that some people may find upsetting. Birthing mothers and midwives have not had it easy during our global pandemic. In this episode I look at what it has been like to have a pregnancy and birth during the pandemic. Exploring why, I believe, we should take stock, reflect and learn from these experiences to better prepare our mum's of tomorrow to leave fear at the door and embrace the power of intuition and Oxytocin. Trigger warning; this episode contains themes that some people may find upsetting. global pandemic, labour, post natal, new baby, birth trauma, new mother, fit fanny adams, covid birth, pelvic floor, midwife, mum, midwives, caesarean, ptsd true full 5 1 4826a66b-0370-4471-9b72-899fc3d992a0 What 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-effectively

And if you want some on demand core classes , then you can access my members platform here, for a full library of core strengthening classes. https://fitfannyadams.clubright.co.uk/register 

I hope you enjoy this episode !

Sarahjane 

]]> Tue, 12 Apr 2022 23:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/4-n7Iu5EUe 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-effectively

And if you want some on demand core classes , then you can access my members platform here, for a full library of core strengthening classes. https://fitfannyadams.clubright.co.uk/register 

I hope you enjoy this episode !

Sarahjane 

]]> What is the best exercise to strengthen your core? Sarahjane West-Watson 00:28:38 So often I get asked 'what is the best exercise to strengthen my core?". In this episode we unpick this subject, to come to a conclusion that will get you better results, but not necessarily how you expect! So often I get asked 'what is the best exercise to strengthen my core?". In this episode we unpick this subject, to come to a conclusion that will get you better results, but not necessarily how you expect! core strength, womens health, exercise, posture, fit fanny adams, pelvic floor, core true full 4 1 3947e4b6-970f-4bff-9249-8108c3705e8c How Well Are We Looking After Our New Mums? Today we explore the post partum period for mum. Are we supporting our new mums well, in terms of restoration or are we expediting them back to their pre pregnancy activities without this magical piece of the jigsaw? 

Today I explore: 

 - how that immediate focus on baby can leave some mums in the dark

 - the pressure to start shifting baby weight V's restoring the post partum body

 - the perception that everyone can jump right back in to 'normal' activities and exercise

I also get into the nitty gritty of daily functions... can we  ask better questions to help with the more intimate, but often painful issues, of bowel movements, perineal trauma and returning to intimacy...

I hope you enjoy this episode and if you feel you need further guidance or support, please do contact your GP or feel free to contact me directly. 

]]> Tue, 29 Mar 2022 23:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/3-0c8b5a8e Today we explore the post partum period for mum. Are we supporting our new mums well, in terms of restoration or are we expediting them back to their pre pregnancy activities without this magical piece of the jigsaw? 

Today I explore: 

 - how that immediate focus on baby can leave some mums in the dark

 - the pressure to start shifting baby weight V's restoring the post partum body

 - the perception that everyone can jump right back in to 'normal' activities and exercise

I also get into the nitty gritty of daily functions... can we  ask better questions to help with the more intimate, but often painful issues, of bowel movements, perineal trauma and returning to intimacy...

I hope you enjoy this episode and if you feel you need further guidance or support, please do contact your GP or feel free to contact me directly. 

]]> How Well Are We Looking After Our New Mums? Sarahjane West-Watson 00:27:22 Today we look at that magical moment of when baby arrives... and what that means for mum. Just how well are we supporting our new moms? Are we encouraging them to heal and restore or are we assuming that all is fine and let's just jump back into life and exercise as if pregnancy and birth didn't happen? I hope you enjoy this episode and share with any new or soon to be moms you know! Today we look at that magical moment of when baby arrives... and what that means for mum. Just how well are we supporting our new moms? Are we encouraging them to heal and restore or are we assuming that all is fine and let's just jump back into life and exercise as if pregnancy and birth didn't happen? I hope you enjoy this episode and share with any new or soon to be moms you know! prolapse, mommy tummy, perineal trauma, diastasis, new mum, post partum restoration, self care, 4th trimester, pelvic floor, birth preparation, pregnancy, mum life, womens wellness true full 3 1 796bbd70-98bb-41d9-bf41-cdc44850575e Exploring the Pelvic Floor If 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!

]]> Wed, 16 Mar 2022 01:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/exploring-the-pelvic-floor-2Qyxvaln If 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!

]]> Exploring the Pelvic Floor Sarahjane West-Watson 00:17:05 In todays episode the kegel (aka pelvic floor exercise) is the topic of conversation! Sarahjane explores why we tend to focus on working the wrong bit and why working out your pelvic floor is different for every woman. In todays episode the kegel (aka pelvic floor exercise) is the topic of conversation! Sarahjane explores why we tend to focus on working the wrong bit and why working out your pelvic floor is different for every woman. post partum, pelvic floor training, leakage, womens health, kegel, womens fitness, women, pelvic floor, mom, incontinence true full 2 1 4c6ab216-8b20-4075-b069-342e53016906 Welcome to The Pelvic Floor Connection! Mon, 28 Feb 2022 12:18:30 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/welcome-to-the-pelvic-floor-connection-hEerS1fO Welcome to The Pelvic Floor Connection! Sarahjane West-Watson 00:05:51 In this welcome episode Sarahjane gives you an insight into why she is passionate to lift the lid on the world of the pelvic floor and how this show will help you better connect with the power of your pelvic floor. In this welcome episode Sarahjane gives you an insight into why she is passionate to lift the lid on the world of the pelvic floor and how this show will help you better connect with the power of your pelvic floor. bladder, selfcare, empowered women, prolapse, pelvic pain, post natal, sexual health, birth trauma, diastasis, menopause, peri menpause, vagina, womens exercise, busy mom, weak core, pregnant, kegal, new mom, feel good, pelvic floor, mom life, mum life, wellness, womans health, mum, strong women, core, incontinence, childbirth false trailer 1 be0d77b7-a997-4680-b6f3-e14b3ed197b1 Why do we need to connect with the pelvic floor? Wed, 23 Feb 2022 00:00:00 +0000 sarahjane@fitfannyadams.com (Sarahjane West-Watson) https://the-pelvic-floor-connection.simplecast.com/episodes/why-do-we-need-to-connect-with-the-pelvic-floor-QEnK1fH0 Why do we need to connect with the pelvic floor? Sarahjane West-Watson 00:13:24 In this episode Sarahjane explains why connecting with the pelvic floor is important, by explaining what the pelvic floor actually is and what is does ... far beyond just a simple lift and release muscle! We explore its place in supporting the pelvic organs and its integral inclusion within the wider core, to appreciate why a disconnect with the pelvic floor leaves us with many more issues that just a leaky bladder when we hit the trampoline! In this episode Sarahjane explains why connecting with the pelvic floor is important, by explaining what the pelvic floor actually is and what is does ... far beyond just a simple lift and release muscle! We explore its place in supporting the pelvic organs and its integral inclusion within the wider core, to appreciate why a disconnect with the pelvic floor leaves us with many more issues that just a leaky bladder when we hit the trampoline! post partum, bladder, prolapse, pelvic pain, womens health, diastasis, exercise, mums health, pelvic floor, wind, core, vaginismus, incontinence, bladder pain true full 1 1