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

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.

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.

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.

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.

There are 4 full programs inside the app (view here) 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 there will also be new yoga content uploaded regularly.

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.

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.

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.

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.

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.

Short answer, Yes! 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. The educational concepts in conjunction with the reset phase were created to help women just like you.

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.