Pelvic Floor Reconnect One to One

Personal Training for your Pelvic Floor

 

You are not your pelvic floor issue…

 

…you are more than that!

 

Pelvic floor issues can rule who you are and what you love to do.

Nobody deserves this.  Find yourself again, renew your confidence and get back to really enjoying your life and those around you.  Take up a movement practice that is good for your whole body and move in a way that is perfect for your pelvic floor.

Pelvic Floor one to one training is designed to nurture and revitalise your incredible pelvic floor whether you are a new mum, a mum of 30 years, someone entering peri-menopause or menopause or any vagina owner who has lost confidence in how their body functions.

What Claire had to say…

“Two months later and finally no more embarrassing leaks”

 

“For 4 years I’d regretted not doing my pelvic floor exercises after childbirth. The fun of trampolining with my son, dancing , even laughing were all compromised by a leaky bladder. So it was such a relief to learn from Generation Move that there were simple things I could do to fix this. Life is busy but Gemma’s course showed me the easy and practical steps I could take and her genius life hacks list meant I could kill two birds with one stone!

Working from home had meant things had been too sedentary for too long. More movement and a stronger core was all that was needed. Two months later and finally no more embarrassing leaks. I can dance the night away! Thank you Gemma.”

 

Regain confidence in your body

 

post natal exercise
pelvic floor reconnect

Have you been told there is nothing else you can do, you need to live with it, do more kegels or surgery is the only other option? Perhaps you have been told a combination of all three?

It might sound cliche but life is too short to hide in the corner of pelvic floor issues.  Society has made it almost impossible for people to talk about their pelvic floor without being embarrassed or feel shame.  It’s a topic that is hushed or laughed at.  It’s why it takes an average of 6 and a half years for a women to finally seek help.  It shouldn’t be like this, you are worth more than that.  But I also understand it is a roadblock and working out what you and your pelvic floor needs can feel overwhelming.

I want to show you that these road blocks can be removed. You can tell a different story, one that regains confidence in your body and get you feeling well and strong again. I know that sounds hard to believe as going through a pelvic floor problem is a lot.  Sometimes you feel all you can do is succumb, but your pelvic floor doesn’t mean to be disruptive we can learn to remove the roadblocks, move without fear and find our amazing selves again.

Hi, I’m Gemma and I’m a Pelvic Floor Movement Coach.  It is 100% my mission to show vagina owners that there is another path to pelvic floor happiness.  One without roadblocks just choice, options and feeling fabulous.

Pelvic Floor Reconnect one to one training follows my tried and tested method called BALME which looks at the whole body from your head to your feet and how moving differently can do wonders for your pelvic floor. 

Pelvic Floor Reconnect one to one personal training is for you if:

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You leak when sneezing, coughing, laughing, jumping, exercising and lifting heavy like your own child
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You suddenly feel the urge to go to the toilet but simply cannot hold it
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You are done with feeling anxious, old, frustrated, insecure and simply want your confidence & self esteem back
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You want to reduce symptoms of prolapse like heaviness, bulging or pressure in your vagina with the possibility of eliminating them altogether.

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 You want to reconnect with your body before or after surgery (such as hysterectomy) for better recovery.

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You want to enjoy your day without having to map out your toilet stops
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You want to learn how to move and trust your body in a way that nourishes it. 

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You want to regain your self esteem, know your worth and reignite the fun and vivacious person you really are with friends and your relationships.

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You want pelvic floor exercises that are not boring. A whole body approach which can make your whole being feel good not just your pelvic floor.
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You want bespoke guidance and the undivided attention you deserve in discovering movements for you and your pelvic floor

When you work with me I will create the space for you to talk about your fears, experiences and anxieties.  Together we will create a movement plan designed for your body and your pelvic floor. Understand how you don’t have to sit back and wait for your issue to get bad enough to warrant surgery.

Do something now and learn how to care, manage symptoms and check in with your body.

Hi, I’m Gemma

I’m a pre & postnatal exercise specialist and the creator of Pelvic Floor Reconnect.

I want to show you how it’s possible to move in a way that makes your pelvic floor happy.

I know first hand that changes to your body after being pregnant, birth or even 10-20 years postnatal can be overwhelming. The peri-menopause & menopause may also have changed the way your pelvic floor feels and works.

These changes are just that – change.  I want you to ditch language such as damaged or broken.  These suggest permanency and a belief we cannot heal. This couldn’t be further from the truth.

Our body is made up of tissue and cells, all of which respond to input.  That input can be exercise, load and movement.  This means you can learn ways to challenge and move your pelvic floor to promote healing.

I became disheartened, emotional and quite frankly angry when options for my pelvic floor injury where dealt to me flippantly without compassion.

“It’s normal”, they said.

“Learn to live with it, it’s not that bad”, they said

“Have surgery, it’s the only other thing you can do”, they said

I chose surgery… why? Because I was given no other option.

I was in a ward with many other women.  Not one of us was treated with grace.  It was a ship them in, ship them out mentality.  Only one nurse held and stroked my hand throughout the tugging and cutting, telling me it would be okay.

Other problems arose after surgery.  My vagina did not feel good, it felt tight (not a fun thing contrary to popular belief), unstable and weak.

My post-op care involved “kegels” that was it.  Booted out the door without even a leaflet.

Having pelvic floor issues is lonely, it makes you feel old and worn out.

I know it’s a cliche but it was after a trip to the trampoline park that I woke up to the fact that this was unacceptable.

I was fed up with making excuses to my kids.  I was struggling with my role as fitness advisor to the fire brigade. I was caught up in societies toxic message to get your body back.

What BS we have been fed and are still being fed!

What we need to be told is that our bodies are friggin’ awesome and deserve to be treated as such.

I deserved real information and real care.  It’s time to STOP normalising what’s not normal!

So, I used my postnatal knowledge and delved into the world of pelvic floor.

I now trust my pelvic floor, I am proud that I have come through that part of my life, and l love being able to move with my kids unabashed, developing a movement rich lifestyle I hope they will take into adulthood.

I have long since shared my knowledge with the fire brigade and help many returning to work after being pregnant and through to retirement.

Now I want to share my knowledge with you, guide you through the process, empower you to trust your body and join a community of like-minded people so you no longer feel on your own.

You are powerful, strong and capable of healing

How Does Pelvic Floor Reconnect One to One Training work?

When you sign up to Pelvic Floor Reconnect one to one training you are starting a journey in discovering your body.  What are it’s habits, what are your go to positions and how this affects the pelvic floor.  

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Pelvic Floor Reconnect one to one is a BALME for your pelvic floor. The BALME method looks at your Breathing, Alignment, Lengthening & Release of muscles, Mobilisation & Strength of muscles and a little bit of Education.  It is a whole body approach.

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Once you enroll you will receive an email detailing how to book your first session and what you need to do to prepare for it.

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You will be asked to complete a health questionnaire which helps Gemma understand your capabilities and issues you are experiencing.

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You will also be asked to take some selfies! Gemma will need one of you standing and you will also be asked for some movement videos.  Please don’t worry about this.  It is not for us to point out what’s wrong.  No movement is wrong.  The pictures and videos are used to see what your current movement patterns are. This will help with the initial assessment so your time with Gemma is maximised and you get into the movement strategies immediately.

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Each session is 1 hour long.  But you actually get 3 hours of Gemma’s time. This includes a pre-assessment (done through pictures and videos that you will send before your face to face meeting), the one to one meeting itself and then Gemma creates a bespoke plan for you afterwards. During each session we explore different movement patterns and progress from previous sessions.  As time goes on we will create some sequences that feel delicious for you and your pelvic floor.

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You can sign up for single sessions but from experience 5 one to one sessions is ideal.  This is why there is a 5 session package available and gives you the best bespoke movement experience.

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Unlike traditional personal training Gemma does not see you once a week.  Each session is 4-5 weeks apart.  This allows you to practice your new moves consistently before we move on.  Never under-estimate the power of consistency!

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Anyone can do pelvic floor reconnect one to one training.  Not just fit people, not just flexible people, not just gym bunnies or yogis. Anyone – even if you can barely stand from a chair without groaning, there’s a movement strategy for you.

Have me & all my knowledge by your side

Kind Words from others gaining power over their pelvic floor

Start your one to one experience

with Pelvic Floor Reconnect

 

Your investment in your body is £347 for 5 one to one sessions or £79 for one session.

Booking 5 sessions  means that each training session is £69.40 well below the average personal training session with such a specific speciality.

I have been to one to one sessions that have charged £100 for 1 hour and within that time the instructor was assessing and I was expected to remember the exercises we covered.

This is not the experience I want you to have.  You will pay nowhere near that because I want this to be an easy yes for you to start your pelvic floor journey.  Your assessments will begin before I meet you so we don’t encroach on your precious time.

You will receive a personalised home play after each session as a PDF document complete with links to videos of the exercises we have covered so you always have something to refer back to. 

Don’t worry about fitting the exercises in.  I will endeavour to make them work within your daily life.  You might get a hip exercise to do whilst brushing your teeth or an alignment practice whilst in the shower.  Or, if you prefer, we will turn the correctives into a mini workout flow.

Plus, if you’re not sure of an exercise and you want me to review your movement patterns then I am here for you.  Send me a video via whatsapp or email and I’ll help you troubleshoot.

 

“Yes, Gemma! I’m ready to feel well and strong again with Pelvic Floor Reconnect one to one training”

What is the B.A.L.M.E method?

The B.A.L.M.E method is what I use to move you forward in Pelvic Floor Recovery.  We all use a BALME for our lips so here’s one for another set of lips 😉 However, with one to one training your balme is unique to you, your symptoms, your abilities and your pelvic floor.  There’s a flavour for everyone! 💄

Read below to find out how the B.A.L.M.E method can help you.

B - Breathing

The breath is everything. It is how manage pressure in the body and stabilise as we move.  How we breathe affects our pelvic floor not to mention our precious pelvic organs whose wellness keeps life delicious. I’m talking about your bladder, vagina, uterus and rectum. Our head & heart can’t do anything meaningful if these are not happy and how we breathe is the beginning of the story.

A - Alignment & Posture

Here we look at at how we position our body. How we stand, sit and move creates an environment that is either beneficial or detrimental to pelvic floor health. Our breathing muscle is attached to our ribs and our pelvic floor is inside the pelvis. These two muscles work together. To do that effectively they need to be aligned with each other.

L - Lengthening & Release

For our muscles to work to their full potential they need their full range of motion.  So we need to lengthen muscles to prepare for strength.  And our pelvic floor needs to relax and release to eliminate painful symptoms of tightness.

M - Mobilise & Strength

Having mobile muscles including your pelvic floor means they can adapt to any situation and hold strong.  And this is when strength comes into play where we can challenge the core and pelvic floor to be robust in daily life activities and the movements you enjoy.

E - Education

I love a little bit of knowledge and I believe that if you know the why and how your movements affect pelvic floor health then you are more likely to stick to the program and sequences given.

What Pelvic Floor Reconnect is NOT

A traditional squeeze and release exercise program & there’s no suck in that tum terminology.

This is NOT a “get your body back” weight loss program. Your body deserves more nourishment than that. The movements in Pelvic Floor Reconnect are slow and controlled. Losing weight is not the aim of the game. A body that has healed and become more functional is. You will find you are stronger and more mobile as your body reconnects. This means you are more likely to return to activities you love safely.

This is NOT a quick fix. The movements will possibly be undoing a lifetime of habits and alignment issues. So, don’t expect fairy dust. You need to put the work in to get results. Let me say that again, you need to put the work in, you need to commit to doing the movements most days of the week to get results. However, to make it as easy as possible most movements take less than 5 minutes and you can do them whilst doing other tasks like brushing your teeth, having a shower, waiting for the kettle to boil or your friend to turn up.

A final message from Gemma

 

Regardless of whether or not you decide to work with me…

I encourage you to begin to set aside time to explore your body in how it moves.  Grab all the free booklets you can, check out some of the amazing accounts on instagram and start setting aside the resources you need to work with someone right for you.  Whether that’s time, money or both, you need to start coming first.

Take it from me, I went through two surgeries and chronic sacroiliac joint pain before I really delved into movement which was my saviour.  Now I know how to nourish my pelvic floor as soon as I feel any symptoms.

Some of you already know this is EXACTLY what you have been looking for to take control of your pelvic floor, reignite your passion for life and be fully present doing the things you love with who you love.

I can’t stress enough that waiting until things get debilitating is not fun.  Do something now whilst conservative measures like movement can really work.

And you know what’s better than me moving free and shouting I LOVE MY PELVIC FLOOR from the rooftops is having you shouting it out right alongside me!

If you still have questions about Pelvic Floor Reconnect one to one training why don’t you email me by clicking the contact link at the top of the page and arrange a free 30 minute discovery call.

Yours in pelvic happiness

 

 

 

FAQ’S

How is the one to one training delivered?

If you live within a 15 mile radius from Gemma then one to one sessions may be delivered face to face.  In other locations the training will take place online using google meets.  You do not have to have a google account to do this. 

How long is each session?

Each session is 1 hour long.  But you will be asked to supply me with some photographs and some movement videos beforehand so I can get a good idea of your movement patterns before we meet. This saves your time and we can get straight into moving.

How much is Pelvic Floor Reconnect one to one training?

Your investment for 5 sessions is £347 or 3 instalments of £115.67.  You can also purchase a single session at £79 per session.

Can I pay in instalments?

Yes you can! If you cannot see an option that is suitable for you then please contact Gemma via email at hello@pelvicfloorreconnect.com so we can discuss your options.

How often should I do the exercises?

Ideally 4-5 times a week.  You do not have to do all the exercises in one go.  They can be spilt up throughout the day.  I will try to make them as manageable as possible for your own routine.

How can I contact Gemma between sessions?

Once you have scheduled your first session you will be given Gemma’s contact details so you can message her if you need any clarification on the exercises given or would like her to check / troubleshoot your movements. No question is too big or too small.  Your journey is so important.

What do I need to wear to do the exercises?

Ideally you should wear comfortable clothing THAT YOU CAN MOVE IN. There is no point in wearing a tight pair of jeans or even leggings that restricts the movement of your body. A good gauge is to see how the movements feel when wearing as little clothes as possible and then choose clothes that allow you the same or a similar amount of freedom – even if you want to wear your pyjamas.  I can guarantee there is no judgement here.

This also goes for support bras or sports bras, sometimes these can restrict your breathing as they do not allow the ribcage to move. So, aim for something that feels comfortable but not restrictive.

What footwear should I wear?

Ideally barefoot but I recognise this may not be comfortable for you so go with a pair of trainers that are as barefoot / flat as possible. You will need to be barefoot for some of the assessments so I can get a true picture of your movement patterns.

What equipment will I need?

I will make your sessions as accessible to you as possible.  If you have some equipment in your home then we will utilise that.  If not, then we will find a way.  There’s always a way! If we are having a session that is online then you will need a good internet connection and a set up where I can clearly see you move. If I can only see your head or your legs then it makes it tricky to make an accurate assessment.

When can I start one to one training?

Whenever you are ready.  Let’s schedule your first session.  If you have recently had surgery please make sure you have the all clear from your medical professional.  If you are newly postnatal please make sure you have had your postnatal health check with your GP (normally 6-8 weeks for vaginal delivery or 12 weeks for C-Section).

Can anyone do Pelvic Floor Reconnect one to one training?

Yes, provided you have filled in the health questionnaire so we can be sure this is the right path for you.  One to one training is different from the online course as you are receiving a very individualised service therefore unlike the online course you can do this if you are pregnant. Just  let me know how many weeks you are so we can tailor the exercises to your needs. 

What if I want to cancel my one to one training?

You will have 30 days to cancel your course and get your money back. We understand that you might change your mind or feel that this was not what you were looking for.  If you want to cancel but have already had a session – you will be asked to pay for that one session plus £5 admin fee. The remainder will be refunded to you.

What's expected of you
  •  Patience. This is not a quick fire, pound it hard program by any stretch of the imagination. I am not going to goad you with promises of fast results. We are undoing habits of a lifetime. This. Takes. Time. You may indeed feel the results after just a couple of weeks. This has happened but it’s not always the case so be patient.

Ready for some tough love?

• Do the Work. Do the Work. Do the work. That doesn’t sound very supportive does it? But what I’m trying to say is that you need to give yourself permission to take out a few minutes of your day for YOUR self-care. Caring for yourself and making sure you are tiptop means that when you go back to your family, they get the best of you and that is the most fantastic gift you can give.

• Oh and did I say do the work? – if you only get down and do this once a month. You will not get results. You will waste your 5 sessions as you will not make progress.

What if I have to change the time of my session?

Not a problem.  I know only too well how demanding life can get and how easy it is to double book yourself.  So please don’t worry.  Let me know as soon as possible so we can reschedule.

What support do I get?

 After each session you will receive your home play plan complete with videos to guide you.  You will also have direct access to Gemma in case you need help with any of the exercises, modifications or want to move on more quickly because you have seen progress!

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