The Pelvic Floor Connection

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.

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 strengthReady 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/membershubIf 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.

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 needsResources mentionedThe Colour Monster - Alana LLenasConnect 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.

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 ShowIf 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):📧 [email protected]

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-sectionAnd 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: [email protected]🌐 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!

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/CONNECTRemember: 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?

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 [email protected] 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..

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 [email protected] 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..

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 [email protected] or message me on instagram @fitfannyadams.🔗 And if you’d like to explore breathwork with Nanette, you can find her at nanettedavies.comor: Insta - @Breathe_BeliefFacebook - Nanette DaviesEmail - [email protected] 💕 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. 💛

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.

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 connectedLet'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 [email protected] 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.

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:[email protected]📱 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.

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

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!

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 restorationLinks & 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 [email protected] 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! 💪🎧

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 mindWant 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! @fitfannyadamsI 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

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: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!.Grumbling long term back pain may persist if the pelvic floor isn’t properly engaged during rehabilitation efforts.Activating the pelvic floor is crucial to breathing mechanics, spinal stability, and overall movement patterns.And Those Links:www.FitFannyAdams.com/COACHING to learn more about my 2025 Coaching Program launching in January!Transform Your Core: Access Sarahjane’s 6-week on-demand program to restore pelvic floor function, improve core strength, and support your back health. www.FitFannyAdams.com/SelfPacedTransformConnect with Sarahjane:Website: FitFannyAdams.comEmail: [email protected]: @FitFannyAdamsDon’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!

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!@[email protected]

Having been a student of Yoga Psychotherapist Ashley Turner for well over a decade, todays episode is an absolute prividge. Today I share our Insta Live deep dive into the importance of pelvic health, particularly during midlife and menopause. I share my own personal journey; from being unaware of pelvic health issues to becoming a specialised pelvic floor and core coach following her own postpartum experiences, despite being a qualified Physiotherapist. We highlight the lack of quality education and knowledge regarding pelvic floor health in Western medical and yoga training. Despite our different speciality backgrounds, we deeply understand and appreciate the intersecting physical, emotional, and psychological aspects of pelvic health and shed light on the prevailing societal stigma, with the intention of better supporting our women. Enjoy 2 WEEKS FREE in Ashleys Haven Membership HERE or Support your Menopause with her deep 6 month Metamorphosis programme HEREAnd, 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 @FitFannyAdamsAnd please take a moment to drop a rating and review!

With Menopause Awareness Day around the corner, todays episode was the perfect opportunity to bring some essential attention to the often-overlooked topic of pelvic floor decline in menopause.Our pelvic organs and vaginal tissues contain a high Oestrogen receptor sites, and as we move into peri-menopause and menopause, the decline in Oestrogen can significantly impact these areas. This means that pelvic floor dysfunction becomes more common during this time and beyond.The statistics are alarming and they reflect the need for us to be better looking after our pelvic floors sooner rather than later. In this episode I share five key strategies to help prevent pelvic floor decline and maintain strength as we age, starting with getting to know all your pelvic floor muscles with my FREE Quick Guide fitfannyadams.com/quickguide Be sure to let me know if you found todays episode helpful... and please take a moment to rate and review this podcast, to help ensure it lands in the ears of those that need to hear it. Thank you for listening, and do connect with me @FitFannyAdamsor [email protected]