The Pelvic Floor Connection

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 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.

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!

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. 

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 

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. 

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. sarahjane@fitfannyadams.com    

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: 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.comAnd 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.

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!   

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 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!

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!  

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!  

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: info@lactactioncymru.co.ukwww.lactactioncymru.co.ukfb : 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.

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 sarahjane@fitfannyadams.com

"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: sarahjane@FitFannyAdams.comI really hope you've enjoyed this episode, thank you for listening! 

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 

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.comIf 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 :) 

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.comHappy listening!Sarahjane x     

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  

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