LIMITLESS!
A 12 week online strength training & pelvic health programme for gym lovers with pelvic organ prolapse
Been wondering if you can strength train with prolapse?
The answer isn't JUST AVOID... The answer is to combine education about pelvic health, movement strategies to better manage pressure with a well rounded and well structured progressive strength programme.
Has your prolapse or prolapse diagnosis been the HANDBRAKE on your training?
- You love the gym but since your prolapse, you’ve no idea what you can and can’t do
- You tried to piece together your own workouts but the conflicting advice, lists of ‘safe’ or ‘unsafe’ exercises has been overwhelming and it’s been easier to just avoid
- You’ve tried to go back to the gym but each time, your prolapse symptoms have ramped up and you’re not sure why
- Your physio has given you the green light to strength train but the thought of squats or deadlifts feels a world away from where you are now
I get it, it's beyond CONFUSING! But here's the thing...
Not training or avoiding the strength training you love isn’t keeping you safe, it’s stealing your strength (which only increases the demand on your pelvic floor)
Safe or unsafe exercises is just clever marketing….it’s about the physical and mental readiness for more and this can be trained and built
The choice isn’t strength train OR stop your prolapse getting worse. You can strength train without your prolapse or prolapse symptoms getting worse (it’s what I help all my clients to do, and they are smashing it)
Here's what I see from training tons of clients with prolapse:
- What’s missing isn’t a magic list of “safe” or “unsafe” exercises, but movement and pelvic floor strategies that better manage pressure on your pelvic floor so you can train without fear or symptoms
- What’s missing isn’t more pelvic floor exercises bodyweight squats and glute bridges until you could cry with boredom, it’s providing the framework to build up loads and harder movements, whilst considering the role of the pelvic floor so you can reconnect with your strong and powerful self
- What’s missing isn’t more rehab, it’s more strength to actually improve your symptoms and build capacity and confidence in your body (even with prolapse) so you can feel LIMITLESS!
Welcome to LIMITLESS!
REWRITING THE NARRATIVE around prolapse and strength training
The combination of pelvic floor strategies AND strength training is an effective way to improve prolapse symptoms and feel stronger and more confident in your body so you can get on with your training without worrying about it making your prolapse worse.
LIMITLESS! expertly combines education about strength training and pelvic health, breathwork, mobility and pelvic floor/core training alongside a gym based strength programme so you can get stronger whilst also improving symptoms and pelvic floor symptoms.
It’s 12 weeks of well rounded and structured workouts mapped out for you so you can get confident, get consistent and get back training in the gym again and freedom from a list of “safe” (and boring) exercises
Choose your LIMITLESS! Option:
Option 1: Join the squad:
- Lifetime access to the 12 week online strength training and pelvic health programme
- Monthly group coaching session to run through the programme and Q&A
- WhatsApp group for chats, questions, celebrate your wins
- A one off payment of £199
- Your payment confirmation will have a link and password for the programme (missed it? Don’t worry, I’ll follow up with all the details)
Option 2: VIP:
- Everything in The Squad + lifetime access to the 12 week strength and pelvic health programme (and any updates)
- 3 x 1:1 coaching sessions to be taken over a 3 month period for accountability and personalised support
- 1:1 access to me in my coaching app (M-F 9-3pm)
- Bonus trainings on return to running or strength training
- A one off payment of £449
- 1:1 coaching is by application only due to capacity – please book a call to chat
Overview of the programme:
Section 1 - Education
Fill in your knowledge gaps with videos on:
- What is prolapse and why does it happen
- Symptom science and how to troubleshoot symptoms during exercise
- The narrative around strength training and prolapse
- Pelvic floor anatomy and how it works with the core and the breath
Section 2 - Pelvic floor strategies
Pelvic floor and strength training strategies and principles to improve/manage symptoms and continue to improve your pelvic floor
- The role of the breath and how to better connect and coordinate your pelvic floor and core
- Managing tension, posture and alignment
- The role of mobility and pelvic floor/core warm ups
- Specific videos on pelvic floor releases and foot mobility
Section 3 - Workouts
Each workout combines breath work, mobility and pelvic floor/core integration with movement patterns plus a strength workout
MONTH 1 – Building familiarity with the gym, building capacity and key functional movement patterns like squat, hinge, push, pull and rotate
MONTH 2 – Focus on strength and working with more load (at your own pace)
MONTH 3 – Impact and power with gradual exposure to impact, more complex movements and tempo
Your pelvic health & athletic goals are not TMI....
Yet, so many PT’s or the fitness industry itself swerves the convo’s around women’s health – and especially ANYTHING To do with the pelvic floor….BUT if your prolapse or pelvic floor is the barrier to you doing the training you love or feeling connected to who you are, then I’m here to help.
Your organs may be in a slightly different position to what they were but that doesn’t mean months of just breathing or floor exercises.
I’m Beth, a highly experienced coach and personal trainer and it’s my mission to rewrite the rules around prolapse and strength training. We do things differently around here – zero “just avoid” without a plan to move forward, or constant pelvic floor cueing. I teach you how to use your pelvic floor more effectively and efficiently whilst getting back in the gym and getting stronger.