Do you experience leaks when you cough, sneeze or jump? Do you get up more than once a night to use the bathroom?
Good news: These are NOT inevitable consequences of aging or childbearing. And pelvic floor conditioning can prevent or reverse these issues!
The often-neglected pelvic floor is the all-important base of our core (we all want core strength!). And it supports our well-being and quality of life in so many ways, from avoiding leaks to maintaining our sexual health.
Unfortunately, there is often shame and silence around this area of the body. Women in the U.S. do not receive routine rehab after childbearing, which almost inevitably injures the pelvic floor. And many people do not seek help until they face serious issues like incontinence or prolapse. In fact, approximately 200,000 surgeries are performed each year in the U.S. for prolapse or incontinence — most of which could have been prevented with simple exercises.
Let’s do something about this together!
Pfilates is Pilates-inspired pelvic floor training, created by urogynecologist Dr. Bruce Crawford. It’s much more effective than traditional Kegel exercises AND has extra benefits for our bodies. But it’s so easy that it can be done in just 5 minutes in the morning and evening, and a personal trainer like me can become certified to teach it, as I have done!
I’m excited to be able to share these important skills with others, and to help open up the conversation around our pelvic health. Of course this is a private and deeply personal area of the body — and an area which has suffered trauma for many of us — but it’s time to speak with each other about it and address its needs, because it needs and deserves our love, care and attention.
Are you in? I offer a range of affordable and accessible ways to learn the Pfilates skills and make them part of your life.
– Donation-based standalone workshops to learn the exercises and optimize them for your body (for instance, with seated or standing variations). Fill out the signup form and questionnaire here, or email me at patricia@fierceafter45.com for upcoming dates!
– A free 12-minute guided practice I recorded, on three-dimensional breathing (great for stress reduction and overall well-being!) and pelvic floor activation. Email me at patricia@fierceafter45.com and I’ll send it to you.
– Fun and affordable group programs on Zoom, where we learn the exercises, optimize them specifically for your body, provide accountability as you get this simple but vital habit established in your life, and enjoy a supportive and positive group experience. You’ll get an introductory webinar, a private session with me, and four weekly 30-minute group sessions (with bonus humor, fun and body positivity). Total cost is just $105. Sign up here or email me at patricia@fierceafter45.com if you are interested or have questions!
– Private single sessions or series, on Zoom or at my home studio in Falls Church, Virginia. Just $50 per session. Set up a short Zoom meeting with me here to discuss your needs.
– A self-guided web-based program from the Pfilates team. You’ll learn the exercises and the science behind them. Cost is just $49. Sign up through my teacher link here, and if you continue with any of my programs below, I’ll give you $25 off.
Please email me at patricia@fierceafter45.com or make a quick Zoom appointment with me here to discuss your options or ask questions. And please take the screening questionnaire here to see if you’re a good fit for the program, thank you!
No more shame and silence! Let’s make pelvic health part of our conversation and our daily practice. I’d very much appreciate it if you would share this page with anyone else who might benefit. And if someone you refers signs up for a group or private program, I’ll give you a $25 rebate on your own training.
I’m looking forward to working with you!