Sally Wade - The Pelvic Floor Coach

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Sally Wade - The Pelvic Floor Coach

Tailored online postnatal fitness programs for c-section recovery, pelvic floor dysfunction and abdo

09/09/2024

Training recently 🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️

03/03/2024

24.1 - death by burpees 🌶️🥵. Fun workout now it’s over 😂

29/02/2024

Kegels are not going to fix your pelvic floor …

Kegels are the number one “go to” exercises that women are told to do with any problem in the pelvis but kegels are NOT the solution to all pelvic health concerns.

If you want to get back to lifting you need to create some load through your pelvic floor. Doing kegels forever just won’t cut it.

Are they a good place to start? Yes

But you have to build up from there and start strengthening movement patterns that are going to match your goals.

If you want to start squatting heavy again you need to:
- Learn to brace without bearing down on your pelvic floor
- Use actual weights not just bands or 5kg dumbbells
- Build strategies to allow you to appropriately engage your pelvic floor

This is why you don’t need to wait until your pelvic floor symptoms have gone away to start training and lets be honest - who wants to do kegels and glute bridges for ever?

26/02/2024

The ONE exercise that cleared up all my client’s pelvic floor problems after 4 years of suffering …
Sorry if you expected that one magic exercise. They just don’t exist!

22/02/2024

“Never do any exercises that causes you to hold your breath and bear down on your pelvic floor”

If you were told this post birth and are still doing it, we need to have a chat …

We have a real problem with postpartum care in the UK

It is sort of our fault for telling women “once postpartum, always postpartum”

But what that was meant to do was raise awareness of the need to adapt exercise for a period after birth

It was NOT meant to keep you restricting and modifying your movement for the rest of your life

I see so many women who were diagnosed with prolapse or pelvic floor dysfunction YEARS ago

And fast forward 5 years they are still doing the same low impact, low weight exercises, scared that they can’t put any pressure on their pelvic floor

Modifications are meant for early rehab ONLY and NOT meant for life

So yes - its time for you to start loading your pelvic floor again and move away from the “safe” low impact exercises

Nor sure where to start? Let me remove the guess work

DM me ‘start’ - there. is no need to struggle alone

15/02/2024

Kegels are not going to fix your pelvic floor …

Kegels are the number one “go to” exercises that women are told to do with any problem in the pelvis but kegels are NOT the solution to all pelvic health concerns.

If you want to get back to lifting you need to create some load through your pelvic floor. Doing kegels forever just won’t cut it.

Are they a good place to start? Yes

But you have to build up from there and start strengthening movement patterns that are going to match your goals.

If you want to start squatting heavy again you need to:
Learn to brace without bearing down on your pelvic floor
Use actual weights not just bands or 5kg dumbbells
Build strategies to allow you to appropriately engage your pelvic floor

This is why you don’t need to wait until your pelvic floor symptoms have gone away to start training and lets be honest - who wants to do kegels and glute bridges for ever?

05/02/2024

It’s NOT normal
You DON’T have to suffer alone

02/02/2024

Sorry if I caught you out 👀🥸

02/01/2024

New Years Resolutions are so last year …

After another crazy year I’m sure you are as ready for a new year as I am.

But with a new year comes all the pressure.

Pressure to start the new year as a new you

Pressure to lose weight.

Pressure to get fit

Pressure to crush those goals

I don’t do resolutions - I’ve always felt they just create pressure and lead to feelings of guilt and failure when I don’t reach them.

Instead I start the year with a set of loose goals that I want to work towards throughout the year, making sure to hit all areas of my life - physical, mental, work and social.

No guilt, no shame if I don’t meet them - just something to work towards.

This year these include a lot of travel goals and some specific fitness goals.

2024 is the year I am determined to finally crack double unders and get back to snatching my previous numbers after a bad time with a hop injury.

What are you hoping to achieve this year? I’d love to hear what your goals are. Let me know 👇🏻

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Zivaa - Revolutionising Postnatal Fitness

For us, fitness is not about having rockhard abs or being able to run a marathon – it is about feeling strong enough to lift your child without discomfort, run after your toddler without worrying about leaking or just being able to put on your favourite outfit and feel amazing.

Ziva is a goddess of life, love and fertility and out aim is to create a tribe of goddesses who feel strong and powerful, ready to tackle whatever motherhood may throw at you.

How are we different?

There is so much confusing information out there regarding returning to exercise after birth. Zivaa aims to cut out all that confusion with a safe and simple and effective 30 day program that you can do at home all in under 10 minutes a day.