The Pelvic Floor Connection

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/MEGSBIRTHPLANMegs Reading List at www.FitFannyAdams.com/MEGSREADINGLISTGet to know how to use your BRAIN acronym in Episode 30 of The Pelvic Floor Connection HEREAnd if you would like to contact Meg to talk about her or your twin birth experience or plans, please contact me at [email protected]

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.comInstagram.com/stretchloveyogiwww.stretchloveyoga.com/ondemandEnjoy 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

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

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: Really understand the core! Lean in to this being more than just a physical journey... the more you feel, the more you strengthen. Apply the core principles to your everyday tasks.Identify when you are doing it wrong, instead of attempting to do it right all the time! 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

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

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/LASTMINUTEand 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

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

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 [email protected]

Vomiting is never nice at the best of times, but for prolapse and pelvic floor sufferers, it can be especially bad. The significant intra abdominal pressure of vomiting can impose huge pelvic floor strain, espeically to those who are already compromised in this area. Today I share 5 great tips to help your pelvic floor when vomiting strikes...Engage with you core and pelvic floorBreathePerineal SupportAdd resistanceRest and RecoverAnd, here are those all important links to access:Core activation to brace the pelvic floor when you vomit: https://www.fitfannyadams.com/vomitinghttps://www.fitfannyadams.com/vomitingGiulia 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.htmlorhttps://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

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.comFB or IG: @annaburnswellnessFree affirmation wallpapers: annaburnswellness.com/freebie And if you want to connect with me, you can do so as ever via [email protected] 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

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 atwww.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/RestoreOr just drop me an email here at [email protected] 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

Today I unpick the 2 most common problems clients tend to report when trying to engage their core correctly: Mistake 1: Working the Abs too much!Mistake 2: Activating the wrong part of the sling muscle.Mistake 3: Holding the muscles too tight all the time, so it cant effectively contract. If you are still trying to get the hang of engaging your core then you can access my TOTALLY FREE GUIDE HERE www.FitFannyAdams.com/COREAnd if you know you still need more help in correctly activating your pelvic floor muscles 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:[email protected] Sj

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? [email protected] 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!

As a festive "thank you for listening", in todays episode, I share with you the complete recording of my live preview workshop into my 6 Week : Transform Your Core programme. This is preview into my philosophy and the approach I take during my 6 week transformation programme, which kicks off January 10th. You'll also get a deep dive insight into your pelvic floor muscles, the core, the breath and mastering the art of coordinating them all! Here are the key links for you... To watch the video replay jump onto : www.FitFannyAdams.com/WORKSHOPTo Access the early bird upfront rate of £99 (AVAILABLE IN DECEMBER ONLY) jump to www.FitFannyAdams.com/SPECIAL1To Access the early bird split payment rate of 3x £35 (AVAILABLE IN DECEMBER ONLY) jump to www.FitFannyAdams.com/SPECIAL2And 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!

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 caffeineFluid intake - manage your drinks in line with what you are doing! Understand the foods and drinks that are friends and foes! Know your menstrual cycle! Keep up your kegels - Access my free guide via www.FitFannyAdams.com/QUICKGUIDE And if you want to take it further, The Pelbvic FLoor Programme can be found via www.FitFannyAdams.com/PelvicFloorProgrammeAnd 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!

*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/freeguideAnd 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: [email protected] Or, if you would like me to ask Bel specifics questions in our next chat, please email me at [email protected] really hope you enjoy this episode and apologies for the technical glitches! Sarahjane x

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/MembersHubAnd 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

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

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/CLASSESThanks 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

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! [email protected] listening!Sarahjane x

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 [email protected] you want to just learn how to engage your core, grab your free video tutorial here at: www.FitFannyAdams.com/coreI'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 :)

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/BackToYouAnd 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

"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/pelvicfloorAnd if you want to learn more about engaging with all your pelvic floor muscles, The Pelvic Floor Programme is available at www.FitFannyAdams.com/pelvicfloorprogrammePlease 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: [email protected] really hope you've enjoyed this episode, thank you for listening!

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.comInsta: a.midwifes.touchFB: A Midwife's TouchAnd 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 [email protected]

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 ProcessAllowing 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: [email protected] : https://www.facebook.com/LactationCymruIG: www.instagram.com/lactationcymruibclcAnd 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.

In today's episode we take a quick, but important deep dive into why its important to let your tummy go! So many women hold their tummy and abdominal wall in tight all day, every day. This can be due to a number of reasons including: Body image issuesA history of scarring or abdominal/ pelvic surgery Stress and anxietyPoor cueing from coaches and family to 'suck in and stand tall'. This effect of this habit can be significant over a prolonged period of time. Creating tension and overactivity in one area of body ultimately leads to 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!

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 HereThe BRAIN Acronym, which should accompany you the whole way through your pregnancy and perinatal period is: B : BenefitsR : RisksA : Alternatives I : Intuition N: NothingDO make sure your birth partner is familiar with this, as well as yourself!And finally, if you are looking for a 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!

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 anusSoftening and opening using a step to get your anatomy in the right placeThe pelvic 'rock' to aid peristalsisgood hydration!Please do message me via @FitFannyAdams or [email protected] 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!

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

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 phasefear and anxietycomplicationsinterventionslack of (perceived or actual) controlpainlarge babyfoetal positionIn 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: [email protected] or https://www.instagram.com/perinatalmhpartnership/If you would like to get in touch with me after this episode, please email me at [email protected] 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.

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/MembersHubThanks for listening and please don't hesitate to get in touch if you feel you need any help or support on this subject. [email protected]

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.

What is the best exercise for you to engage your core? We all want to get the most from what we are doing, but sometimes we look at core exercise too one dimensional. We need to move away from focusing on specific muscles, to the concept of working at dynamic unit... and in the non linear way that the world demands! If you want to get back to basics and check you are engaging your core effectively, then access my free video here.... https://mailchi.mp/fitfannyadams/learn-how-to-engage-your-core-effectivelyAnd if you want some on demand 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

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 exerciseI 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.

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!

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 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!