5 Tips To Save Your Pelvic Floor When Vomiting Strikes!

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 overcommited 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! 

I'm reaching out for help and listener insight today! And don't worry if this is WAY past January... I'd still love to know what You want! 

Please help me shape Fit Fanny Adams for 2024... what do you want to see?

Drop me an email at sarahjane@FitFannyAdams.com or head to www.FitFannyAdams.com/49

Thanks so much... this means SO much 

Sarahjane xxx  

You know the score, you go to the gym and there is a core class, a cardio class, bum & tum class, HIIT class... but why are we not encouraged to reap the benefits of incorporating core into every single movement that we do?

Modern life is so core disengaging. We should be better educated in fitness to work core into everything that we do, instead of thinking it as some isolated concept. 

Todays episode shares the 'how' of bringing your core into everything that you do! 

So, if you are ready to kick start your core strength, then jump into Januarys LIVE 6 week : Transform Your Core & Pelvic Floor programme via www.FitFannyAdams.com/TRANSFORM24 and use the coupon code PODCAST to get 10% off!  

In the U.S? No problem, here you go... www.FitFannyAdams.com/USTRANSFORM24

And want to enjoy an even bigger 25% discount? Get a friend to sign up and you will BOTH receive 25% off! All you need to do is email me or message me on Instagram @FitFannyAdams ! 

Are you already confident with your core and want to jump straight into my MembersHub for regular whole body exercise that is core and pelvic floor strengthening ? It's www.FitFannyAdams.com/MembersHub for £24 a month or  www.FitFannyAdams.com/USMembersHub for $30 a month (cancelable at any time).  

As ever, connect with me on Insta to let me know how your core affects you and how I can help? Did you know, i do one to one online, where ever you are! 

xx Sj 

The festive season may well be on the horizon, but I really hear that many of you are struggling with your fitness and movement mojo.  Today's episode is just for you.

This time of year is such a challenge for many people; mentally and emotionally. And often, even if we seem to be doing 'OK' on the surface, there are often subtle shifts in our energy levels, motivation, and 'get up and go' on the inside. 

We know that the shift in season kicks in our primitive reflexes to adopt that 'hibernation' mentality. But what we can do to keep focused, looking after ourselves and ultimately, moving? 

Today, I share  4 simple strategies to help you restore your routine of movement and self-care! PLEASE, will you let me know which resonates with you? And, reach out for help if you need it . 

And if you are you feeling motivated for restoration and strengthening? Enjoy the last few days of Novembers 50% discount for  my 6 Week : Transform Your Core and Pelvic Floor programme, which I will be hosting (100% online, live and ondemand) from January 9th 2024! 

Access the whole programme for life, for £99 (rrp. £189) or $125 (rrp $250)... but only until Dec 1st!

****To reserve your spot in £'s; it's www.FitFannyAdams.com/TransformMe

****To reserve your spot in $'s; it's www.FitFannyAdams.com/USTransformMe

And if you just want to join the FitFannyAdams tribe to access specialist whole body strengthening and cardio classes, 3 x week* that focuses  on core and pelvic floor strength, then come and try a month in the MembersHub on me! 

www.FitFannyAdams.com/MembersHub (30 days free and then £24pcm, cancellable at any time) 

www.FitFannyAdams.com/USMembersHub (30 days free and then $30 pcm, cancellable at any time) 

 I really hope you enjoy todays episode... will you reach out and let me know what helped most or if you have any questions about the membersHub or Transform?

Xx Sarahjane

*I run 3 classes a week in term time, alongside a on-demand class library of 100's of classes, that you can access any time! 

Sometimes it feels like running and high impact HIIT style classes are the only cardio options out there... which can be hugely problematic to the pelvic floor! Speaking out about low impact alternatives can be hard, shameful and feel full of excuses. 

I've had my fair share of raised eyebrows and "oh, you don't run" comments, which I'm sure are well meaning, but frankly unnecessary. 

Today I explore the world of low impact and why stepping into that zone can actually help get you stronger AND more connected with your core! 

Register for my FREE online Kegel with Confidence workshop via www.FitFannyAdams.com/KEGEL

And Come and join my 6 week online Transform Your Core programme, kicking off Jan 24' with this rediculous earlybird podcast only rate: UK folk: www.FitFannyAdams.com/TransformME 

and USD folk: www.FitFannyAdams.com/USTransformME

Menopause... All about mood swings and hot sweats? 

Yes, these are 2 of the more common symptoms, but peri- menopause and menopause plays havoc with our pelvic floor and pelvic organ wellbeing. Did you know it's thought that c.50% of women over 50 suffer from prolapse?

Menopause is one of the key life stages that women come to see me or sign up to my programmes and it deserves a deep dive! 

Today I explore :

• Why menopause affects your pelvic floor
• Common pelvic floor symptoms
• 9 top tips to help ease your menopause journey and ease your pelvic floor discomfort

And here are those vital links:

If you want to sign up to the FREE workshop: Kegel With Confidence on Friday Nov 17th  10.45 GMT it's www.FitFannyAdams.com/KEGEL

And;  you want to join Januarys LIVE 6 Weeks To Transform Your Core Grabbing your EARY BIRD ridiculous price of £99 its www.FitFannyAdams.com/TRANSFORMME

For you US folk, use www.fitfannyadams.com/USTransformMe  to enjoy the whole programme for $120 (RRP $249)

Thank you so much for listening  - I hope you have enjoyed this episode.. please connect with me on social or sarahjane@FitFannyAdams.com

xXx Sj 

We all know that breathing is important... we take around 22,000 breathes a day!

  - But just how exactly should we breathe

 -  Why do the mechanics of breathing affect how we feel

  ... And how does how we feel affect how we breathe? 

In todays show I unpick the mechanics of breathing and the relationship between the pelvic floor, core and the breathe. I touch on how the sympathetic and parasympathetic nervous system  influences and is influenced by how we breath. 

.... AND most importantly a share a simple exercise that helps you find calm and inner connection through your breath. 

I really hope that you enjoy today's episode and if you want to come and join us for Live and On Demand Classes within my platform and MembersHub then you can jump into www.FitFannyAdams.com/MembersHub or FitFannyAdams.com/USMembersHub for you US folk. 

And if you have realised that you need to start at the basics and restore your core, then FitFannyAdams.com/SelfPacedTransform is what you need. Enter the code BREATHE to enjoy 10% off! 

Finally,  please do take a moment to drop a rating and a quick review, as it really does make a huge difference! 

xxx Sj 

Want to connect.... find me on insta @FitFannyAdams or email me sarahjane@FitFannyAdams.com