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Do you...
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Pee a little when you cough, laugh, exercise or sneeze?
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Not always make it to the toilet on time?
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Avoid situations, or worry, when you don't know where the nearest toilet is?
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Leak throughout the day without realising it?
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Visit the toilet very frequently throughout the day?
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Have to get up mutiple times in the night for a wee?
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Have trouble keeping a tampon in or find it difficult to insert a tampon?
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Find it difficult to control your wind and/or your bowel?
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Have a feeling of heaviness in your vagina during or after exercise?
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Suffer from frequent UTIs?
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Have pain in your pelvis?
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Have a pelvic organ prolapse?
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If you answered 'Yes' to any of these questions,
then this programme could help you!
What is the Adore Your Pelvic Floor Programme?
It is a 4-week live course (in this case delivered via Zoom) that is designed to help people who are suffering from stress incontinence, urge incontinence, overflow incontinence, frequency, high-tone pelvic floor muscles, pelvic organ prolapse, constipation and bowel leakage.
In the first 4 weeks you will learn how to recruit and relax your pelvic floor muscles correctly, learn to stabilise and improve the causes of stress, urge and overflow incontinence. You will also learn techniques to help with bowel issues and to ensure you maintain a healthy bladder and bowel in the future and learn about the management of pelvic organ prolapse.
The 4-week live programme is then followed by a 12-week pre-recorded functional fitness programme. This part of the course is delivered via bite-sized videos that take you through a different functional exercise each week. When you practice these exercises you will be able to apply what you've learnt during the 4-week live course to functional movements that you use during every day life.
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What is included:​
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4 lessons over a four week period
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Access to recordings of the live sessions for the full 16 weeks
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20-minute 1 to 1 consultation with your coach (me!)
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Adore Your Pelvic Floor Manual
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Functional Home Programme
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Exclusive access to the Adore Your Pelvic Floor Members' closed Facebook group. This group is full of interesting and new found information about pelvic floor health. Here you can share your concerns, success stories and encouragement to others. If you have any pelvic floor questions post your comment and Louise Field (the founder of Adore Your Pelvic Floor) or one of the other coaches will answer your queries. This is a fabulous way to unite as women, to support each other and share a giggle along the way.
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Access to the Sam Hutchinson Fitness Adore Your Pelvic Floor Studio. Here you will find videos that relate to each week's topic. The videos vary from talks about the causes of pelvic floor dysfunction to technique videos that review the exercises you learn in the live sessions. Some of the videos are by Louise Field (the founder of Adore Your Pelvic Floor) and some are by physiotherapists who specialise in this field. These videos can also be found in the Facebook group, but as many people aren't on, or don't like using, Facebook they are also available here.
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Regular contact throughout the course
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Women's Health Specialist Physiotherapist referral available on request
How does it work?
Once you sign up you'll get a confirmation email with details of how to make payment. Payment is made in 2 parts. 1 payment of £110 to your coach (me!) and one to Adore Your Pelvic Floor themselves for the E-Book Manual (£6.50). Once I recieve payment you'll recieve a link to purchase your manual from Adore Your Pelvic Floor, an invite to the Adore Your Pelvic Floor Facebook Group (optional to join) and a password which will enable you to access the Adore Your Pelvic Floor Studio here on the Sam Hutchinson Fitness website. You'll also be sent a Zoom link that will enable you to join the live sessions each week.
Prior to your first session you'll recieve a link to a screening questionnaire which will give you the opportunity to tell me how your pelvic floor issues are affecting your life. This information helps me to guide you towards the correct exercises for you.
We meet at the same time every week for the first 4 weeks and follow a progressive programme of execises that starts with learning how to relax the pelvic floor (if it can't relax, it can't contract! But you'll learn about that on the course), through to exercises that strengthen the resting tone of your pelvic floor as well as exercises to help when the pelvic floor is placed under extra stress such as during coughing, laughing or exercising. You will learn techniques to help increase the amount your bladder can hold to prevent frequent visits to the toilet as well as having to get up in the night to use the loo. We discuss how to correctly (and fully!) empty your bladder and bowels to maintain a healthy pelvic floor throughout life, as well as discussing techniques that will help people living with pelvic organ prolapse.
Every week you will be given homework. This will differ from person to person and will be based on the information you give me in your screening questionnaire, as well as any other information that comes up during the live sessions.
The live sessions will be recorded so if you miss a week don't worry as you will still be able to catch up on the session.
Once you have completed the initial 4-week live programme, you will move into the 12-week pre-recorded Functional Home Programme with Louise Field (the founder of Adore Your Pelvic Floor). This is made up of 12 short videos that demonstrate a different exercise each week and can be accessed either via the Facebook group or via the Adore Your Pelvic Floor Studio here on this website. These exercises are designed to challenge your pelvic floor and to teach you how to recruit these muscles during everyday functional movements. I will still be checking in with you though to help keep you on track, to keep you motivated and to answer any questions you have about the programme or exercises.
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Next start dates: 22nd & 23rd November, 2021
The course is also available on a 1 to 1 basis. Please contact me if you'd like to do the course privately.