Episodi
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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 listenersTune 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..
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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_Belief
Facebook - Nanette Davies
Email - [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. 💛
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Episodi mancanti?
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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.
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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 connected
Let'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]
Love 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.
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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
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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!
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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
Links & Resources:
✅ 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 restoration🔗 Join me inside of Flourish: Revive & Thrive 6 Month Mentorship www.FitFannyAdams.com/FLOURISHME
Your Next Steps:
🔗 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]💡 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! 💪🎧
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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
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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!
@FitFannyAdams
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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 HERE
And, 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 @FitFannyAdams
And please take a moment to drop a rating and review!
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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 @FitFannyAdams
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In this episode, the focus is on menopause and peri-menopause and offers an empowering discussion on why pelvic floor health undergoes dramatic changes during this massive life phase.
Professionally and personally I have witnessing a tidal wave of women grappling with severe hormonal symptoms, disrupting well-being, sexual health, and our intimate relationships. I struggle to understand why as a society we are not better preparing for and supporting our women through this exciting but often turbulent transition.
In this episode we discuss the hormonal shift women experience during menopause and peri-menopause, specifically the reduction in Oestrogen production. Combined with the deeper mental and emotional transition beyond the fertile period of life this time is delicate, intricate and mentally and physically stressful. I explore how we mask the monumental transition of menopause to 'being a hormone thing' rather than other significant life transitions, such as puberty or early motherhood. We need to better understand the internal stress our bodies and minds go through.
Our pelvic floor health is deeply affected by these changes. Increased stress and hormonal fluctuations often lead to increased pelvic floor muscle tone, pelvic congestion, pain, increased urine frequency and UTI's etc. This can, will and does disrupt the breathing cycle, core strength, and overall body well-being.
Let's learn to listen to your pelvic floor and your body overall. Let's learn to adopt a holistic approach to managing and navigating symptoms. While medical interventions like HRT or topical Oestrogen can offer immediate relief, understanding and restoring hormonal balance internally is crucial.
And here is that link to register for Novembers project where I want to help you better connect with your body to odies through breathing exercises, relaxation techniques and connecting with your pelvic floor:
www.FitFannyAdams.com/NOVEMBER or drop me a message at @fitfannyadams.
Connect, I'd love to hear from you!
x Sj
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This episode launches a counter attack on the unnecessary reliance on commercial driven and often environmentally unfriendly products like pads. Today I share my top 3 tips to help you get on top of bladder leakage and feel confident in your coughs and sneezes!
Tip #1: Seek Professional Help... And keep asking until you find the right help for you!
Tip #2: Moderate or minimise your bladder aggravators:
CoffeeAlchoholChocolateEnergy DrinksTomatoes Citrus FruitsTip #3: Correct Pelvic Floor Technique
Have the confidence to rethink your strategy of excessive gripping and squeezing, and learn how to engage the largest area of the pelvic floor to give you better bladder control when you need it.
Enjoy a practical exercise to find and lift the pelvic floor muscles and enjoy 40% off The Pelvic Floor with Coupon Code PODCAST
>>> Access The Pelvic Floor Program For $29 HERE
>>> Access the The Pelvic Floor Programme for £23 HERE
Want me to help you with your pelvic floor? email here [email protected] or drop me a message on Instagram @FitFannyAdams
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Today’s episode is about something I've discussed frequently with clients, particularly mums and grannies – those 'just because' wees. Yes, those times when you go to the bathroom just because you’re about to get in a car or there's a toilet nearby!
Let’s dig into why 'just because' wees are not great for our pelvic health. Frequent urination is defined as when we urinate more than our bladder actually requires, which typically means eight or more times in a 24-hour period. There’s also nocturia, which is a similar issue but occurs during the night.
So, why am I so passionate about stopping 'just because' wees? Well, this practice can disrupt the natural communication between our bladder and brain. When we go before our bladder is actually full, our brain starts to override the bladder’s signals, leading to confusion and eventually, more frequent urges to go without the bladder being truly full. Creating a negative cycle and lead to psychological stress.
Many women avoid social activities, exercise, and even work due to fear of needing to use the bathroom frequently. And let’s not forget, people might reduce their fluid intake to cope, which can further irritate the bladder due to concentrated urine.
However, there are many strategies to manage this and like most pelvic floor issues, is not a case of doing one single thing!
Seeking professional help is always the best place to start! Work on your pelvic floor relaxation - educate your brain on what a relaxed bladder feels like Here is the SPOTIFY link to episode 20 Learning to Let GO or HERE on Apple Podcast Jump into my 6 week Transform Your Core and Pelvic Floor programme with this BONUS 20% DISCOUNT of £199 instead of £249 www.FitFannyAdams.com/JustBecauseor HERE www.FitFannyAdams.com/USJustBecause for your $239 access (rrp $299)And as ever, if you have questions or just want to connect with me, its @FitFannyAdams or [email protected]
Happy pelvic and core health!
xx Sj
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Just because your class is called 'core' it might not be doing you as much good as you think!
Why? Too many fitness professionals are still cueing the wrong muscle activation, meaning that we just do Ab work, not core! The result is more internal pressure and more dysfunction, often leading to pelvic floor weakness (even among young girls).
In todays episode I deep dive into this issue and help you to identify if your core is actually just ab work!
And here are those links from today's episode!:
***Grab your Early Bird Bonus Offer and Price Freeze Rate HERE before 23rd August 2024! www.FitFannyAdams.com/EARLYBIRD
*** Check out last fortnights episode on Abdominal Separation AKA Diastasis: Find it HERE on Apple podcast or HERE on Spotify!
connect with me at [email protected] or say Hi on Insta! @FitFannyAdams
Please please, take a moment to hit subscribe or follow and drop a 5* rating to help get this podcast out to that that need to hear it!
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Today's we're delving into a topic that's surprisingly common yet often overlooked – diastasis, or abdominal separation. Now, I know what you might be thinking – "Isn't that just a post-pregnancy thing?" Yes, it often is, but it's not exclusively and it isnt always something that just sorts itself out.
It's estimated that between 50% and two thirds of all postpartum women experience some degree of abdominal separation. But here's the thing; it's not just about the aesthetics. It's about the deeper impact on your core health and overall well-being.
Abdominal separation isn't just about the size of the gap. It's about the coordinated activation (or lack of) of the deeper layers of muscle and fascia that make up your core. When these aren't working together, it can lead to issues beyond just the appearance of your belly. We're talking about core stability, pain management, and overall body function.
And here's the twist – the pain from abdominal separation often shows up in other areas like the lower back, hips, or even the neck. It's a ripple effect that can cause discomfort and frustration. But the good news is, there's so much we can do to restore and support the healing process. I want to invite you to join me on a transformative journey. Whether you're a new mum, a not so new mum, or just someone looking to prioritise your core and pelvic floor health, I've got you covered.
I'm thrilled to report that my signature "6 weeks - Transform Your Core" program is returning in September. This 6 week, online programme is designed specifically to restore your abdominal separation and get you strong and confident in your core and pelvic floor. Join the waitlist and receive your VIP earlybird offer: www.FitFannyAdams.com/Earlybird
And, if you're looking for more personal support, I'm also available for one-on-one remote sessions. So, if you're ready to feel stronger, more confident, and empowered in your own body, let's connect. Don't hesitate to drop me a message, ask questions, and get involved.
You're not alone in this journey. So, let's take the shame and confusion out of pelvic pain and embrace the power of our bodies.
Thank you for tuning in, and take care. Remember to hit subscribe and leave a rating and review to help spread this important conversation to those who need it most. You're amazing!
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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 moveImproving your posture and back positionEngaging 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
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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! [email protected]
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.
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