This program is designed for anyone looking to get strong and build a solid pelvic floor and corefoundation. If you’ve experienced pelvic floor issues like urinary leakage or urge, overactive bladder, pelvic organ prolapse, tailbone pain, diastasis recti, back pain, core weakness, and more, the workouts will help you build your base and then progressively translate that foundation into exercise. However you don’t need to have “pelvic floor issues” to benefit either! Your pelvic floor is a part of your core, which means, it needs to be considered in all movement patterns and can be the hidden reason behind those ongoing hip or back pain issues.

There are 5 full programs inside the app (click here to view them) AND we will be launching Connect Daily workouts- total body programming every week to maintain your gains made in the previous programs. In addition to daily workouts, we continue to add new content to the app based on community feedback.

There is no 1:1 personal training offered within the Connect Membership. But, you can join the private Facebook community to connect with other members and ask questions, comment on workouts in app and receive direct support, and reach out to a Connect Coach via email for more individualized form feedback.

They vary in length but generally most are around 40 minutes, give or a take.  There are a few longer days near the end of Reset and into the beginning Integrate when verbal instruction and cues take up more time as we learn to incorporate the core canister into movement.  Once your foundation is solidified things move at a faster rate requiring less initial instruction.

You will be able to access the various programs via the app, website, Roku, Amazon Fire TV app, and Apple Tv

You can definitely follow at your own pace.  Not everyone will be on the same timeline or ability to participate exactly as outlined. But each workout is unique - you never repeat the same one- this was intended so that there is some form of progressively harder programming in each workout.

In phase 1 the Reset Phase, I recommend pausing other fitness endeavors temporarily for the first 8 days minimum to 3 weeks total at max.  This is because the goal is to reset the resting tension of the pelvic floor muscles and rebuild how our pelvic floor works together with our core canister muscles.  If we don’t take the time to build this foundation while carrying on with our current routine we might be reinforcing the same habits that we are actively trying to change!  After you master those concepts you may proceed with mixing in your other workouts if you desire.

Yes, each workout outline will be found in the description box below. However if you are a beginner I highly recommend following along as the intention is to listen to form, breath and alignment cues that are vital to proper implementation of the exercises.

Take this quiz to see where you should start! Even if you have a strong base I recommend checking in with a few of the beginning workouts to make sure you are on the same page before skipping ahead.

To find all the equipment you need, please visit our Membership Page and click on each Find Equipment Here button to see what you need.

This program is designed to create your pelvic floor foundation and then progressively translate that foundation into basic exercise. So the answer is, YES!

This program is designed for those with pelvic floor issues like: urinary leakage, urinary urge, overactive bladder, pelvic organ prolapse, tailbone pain, diastasis recti, back pain, core weakness, beginner to advanced. With the above surgeries, unless you have a specific restriction from your surgeon, the Foundation’s program focuses on gaining strength to support the pelvic floor while learning intra abdominal pressure control. AKA, how to NOT put pressure down on the pelvic floor. This is VITAL for preserving the integrity of those surgeries.

Stress incontinence is a symptom of impaired pressure control, aka a sign that your body isn't managing the load placed upon it. Sometimes even as high level athletes, you need to take a step back to the basics to see where your foundation needs some repair to be able to build back up to that level. I recommend starting at the beginning of Reset to learn this OR check in with this quiz to see where in Pelvic Floor Foundations you might begin. After you refine your foundation, definitely check in with Advanced Fitness or Return to Running for emphasis on high impact movements.

Someone doesn’t need to have pelvic floor specific symptoms to benefit from this membership! Specifically the 12 week foundations program would be a great place to start as the emphasis is on pelvic and rib cage alignment and restoring core activation through proper breathing - this helps with things like hip and back pain in addition to pelvic floor specific issues. So the focus is extensively on mobility, breathing and muscle activation in the early phases and progresses to add strength to maintain those mobility gains.

This is a perfect progression for postpartum starting from the Reset phase to rebuild your foundation and improve ribcage mobility which is commonly decreased during pregnancy.  The strength progression helps you to recreate the mind body connection to your core and pelvic floor muscles in an appropriate time manner.

ABSOLUTELY! Navigating pelvic floor issues in perimenopause, menopause and postmenopause requires a wide lens of consideration from a hormonal and non-hormonal perspective. Hormonal fluctuations and declines can highlight underlying muscle weakness and coordination issues, making pelvic floor physical therapy and targeted exercises crucial.

As estrogen levels drop, muscles can weaken, leading to incontinence or prolapse. Strengthening both the pelvic floor and surrounding muscles as seen in our programs offers a comprehensive approach to managing pelvic floor health during this stage of life. And we have many members 55+ who have seen that improvement in their life!.

This definitely depends on where you left off in your rehab - take our quiz here to see where you would want to start. If you have a good baseline of pelvic floor understanding but need guidance for progressive overload into strength or want to follow exercise programming that includes cues for your pelvic floor and core then you can jump into: Advanced Strength, Return to Running, or Advanced Core, and COMING SOON- Connect daily workouts.

While the 12 Week Pelvic Floor Foundations Program is not designed specific to pregnancy, the program will teach how to connect to breath and the pelvic floor for both lengthening and strengthening which are important during pregnancy. Since it’s a progressive program movements are made more challenging near the end, but modifications can always include the previous version of the movement. Modifications are offered, but you may not be able to meet the progressions as intended due to pregnancy. You should consult your doctor before starting an exercise program during pregnancy, especially if you were inactive before becoming pregnant

I specifically designed this app and the foundational programs to guide women like YOU through total body workouts embracing concepts of pelvic floor rehab using many of the unique methods I discovered in my own healing journey. My unique approach bridges the gap between rehab and fitness. With my carefully designed, fully guided workouts, you'll receive expert coaching through the entirety of each workout.

I start by providing easy to understand overviews in a series of educational videos of advanced pelvic floor rehab concepts like: diaphragm breathing, pressure control and the real reasons behind pelvic floor dysfunction. Then you move onto the first phase in the program, and together we will master these foundational concepts during the Reset Phase as they are crucial before advancing.

To change your password, please log into your account on our website by clicking here. Next, click the avatar on the top right of the profile and click Settings in the dropdown menu.

From there, scroll down to the bottom of the page until you see the option to change your password.

If you have any issues, please contact us at [email protected]

Great question!

Members are not billed during the 14-day free trial period. Note: For those using PayPal, an invoice will be sent to your account, but it will show a $0 balance.

After the 14-day free trial ends, the member will be automatically charged the annual or monthly subscription fee, or any other specified cost, unless the membership is canceled.

Memberships automatically renew for the same term and price until canceled. To avoid charges, cancel at least 24 hours before the renewal date. Please be aware that discounted subscriptions will renew at the standard price.

If you have any questions, please contact us at [email protected]

To cancel a membership, please log into your account on our website by clicking here. Next, click the avatar in the top right screen and click Settings.

Under Account Information click Billing, then click the three small dots beside the Active Subscriptions heading and click Cancel this subscription. Note, the subscription will officially cancel on the next billing cycle and the member will have access until that point.

Note, if you subscribed through the Apple or Google Play store, you will need to cancel your subscription through these servicers.

If you have any questions, please contact us at [email protected]

Please cancel before the 14 day free trial period is over to avoid membership charges.

If you have any questions, please contact us at [email protected]