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

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.

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.

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

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

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

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.

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