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

To celebrate International Women's Day, I opened my virtual doors to my CoreCardio class and I'd LOVE for you to try it too!

Hands up, fessin' up, I've been too over- comited this last couple of weeks and dropped a ball communicating out this class to you. So by way of heartfelt apology, you get a bonus episode AND free access to todays class... just head to

www.FitFannyAdams.com/Register before the end of March 2024 and you will receive access!

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

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

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

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

Ever wondered why your pelvic floor issues grumble on, usually only increasing in complexity?

We often underestimate the complex nature of our pelvic floor and with it, the multi disciplinary approach to healing and restoration.

Today, I explore why pelvic floor dysfunction can quickly become complex, chronic and with multiple systems becoming involved.

Understanding and embracing why a collaborative, multi disciplinary approach to healing and restoration is often needed, can also be a part of the restoration journey!

Want to jump in and understand your 6 principle pelvic floor muscles :

-UK folk www.fitfannyadams.com/PelvicFloorProgramme for lifetime access at £39

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

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

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

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

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

Sarahjane@FitFannyAdams.com

Instagram or Facebook or Linked In

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

Xx Sarahjane

***Trigger Warning: Please be aware the content of this episode may be distressing and explores the physical and emotional factors contributing to birth trauma. Please take the necessary precautions and seek support as appropriate. 

"On 9 January 2024, the All-Party Parliamentary Group (APPG) on birth trauma in the UK Parliament will set up an inquiry to investigate the reasons for traumatic birth and to develop policy recommendations to reduce the rate of birth trauma. Research shows that about 4-5% of women develop post-traumatic stress disorder (PTSD) after giving birth – equivalent to approximately 25,000-30,000 women every year in the UK. Studies have also found that a much larger number of women – as many as one in three – find some aspects of their birth experience traumatic. Birth Trauma affects 30,000 women across the country every year. 53% of women who experienced birth trauma are less likely to have children in the future and 84% of women who experienced tears during birth, did not receive enough information about birth injuries ahead of time.  " Source: https://www.theo-clarke.org.uk/birth-trauma 

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

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

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

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

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

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

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

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

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

It sounds obvious, but getting the right muscles working when doing your pelvic floor work is essential... yet so many women grip from under their ribs or stop the flow of urine... this isn't right! 

Get 100% clear on where your pelvic floor muscles are and what they do, before start to build any strengthening programme. 

This foundation work is essential to rebuilding functional strength. In fact, the more time we spend in this zone of refining muscle activation, in the areas that we find it hardest to connect, the better the results! 

Today I break down the pelvic floor activation into 6 basics steps... want the quick guide? It's here at www.fitfannyadams.com/QUICKGUIDE 

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

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

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

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

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

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