PROJECT STRONG - coaching for lifters and gym lovers with prolapse
Working 1:1 over 4 months you'll go from feeling like strength training with prolapse is confusing and complicated, to lifting with ease (and building buckets of strength and confidence too)
PROJECT STRONG combines strength-based workouts, pelvic health education, curiosity and coaching. Which means you can get back under the barbell with confidence (and without worrying about what's going on "down there")
PROJECT STRONG is for you if you agree with any of the following:
- You’ve diligently done your rehab but still have symptoms and/or spend most of your time thinking about your prolapse when you’d rather be training
- You feel resigned to a life of Pilates and swimming because you’ve been told that lifting, going to the gym, CrossFit, or running (delete as appropriate) will make your prolapse worse (and deep down, you don’t think this is true)
- You know how to lift but prolapse adds a new dimension. You know if you want to get back to the stuff you love, you might need a different and individual approach
- You’ve done a shed load of research but the advice is conflicting and what used to feel simple, now feels confusing, overwhelming and just easier to avoid
- You’ve been diagnosed with prolapse and have no idea what you can and can’t do but want to continue with the training you love because it’s good for your mental as well as physical health
You want a life which isn't dictated by the look and position of your pelvic organs, so you can:
- Feel excited and challenged by your training without the fear of your organs leaving your body or making things worse
- Step away from what’s on the “prolapse safe” exercise list and have the autonomy to make your own training decisions
- Walk into the weights section of your gym and knock out some barbell squats without a niggling voice saying “You’re not allowed”
- Step back into feeling like the strong and powerful woman you know you are (and the vibe you get from lifting)
- Easily manage symptoms if they crop up because you know what they mean and how you can improve them (and that they don’t need to stop you from lifting)
But here's the issue with the current approach to exercise with prolapse
- Lifting techniques are designed by men, for men, without consideration for the female body and the differences in anatomy and function (which may be adding to your symptoms)
- It’s all about squeezing on every rep or waiting until you have a perfect pelvic floor before you progress
- It massively under-prescribes what you need to get stronger
- There is a huge gap between rehab and the training you want to be doing
- Outdated literature still warns against lifting, running, CrossFit, or any joy-related physical activity which means you’re full of fear and not sure what you can and can’t do
- And the fitness industry still churns out the all-or-nothing approach that ignores the “bit in the middle” which is the bit you need
Need someone who can help you navigate this,
armed with a bucketload of education and tools?
Here's how we can work together
What's included in PROJECT STRONG 1:1 Coaching programme
From unpacking your beliefs around lifting weights with prolapse, to how you breathe and move, this epic 4 month 1:1 totally personalised programme will give you everything you need to get lifting again (and keep progressing even after we’ve finished)
It combines face-to-face or Zoom sessions with personalised videos and coaching support to help build serious strength and confidence. So you can get back to the exercise you love without worrying about your pelvic floor all the time.
Perfect if you love working 1:1 or you’re after a super-tailored approach
OPTION 1: £300/month for 4 months
What you'll learn in PROJECT STRONG
- Pelvic floor friendly tools and strategies, to give you the confidence to lift with prolapse
- The psychology of symptoms and how to soothe symptoms without millions of pelvic floor exercises
- How to strengthen your whole body (including your pelvic floor)
- How to progress exercises from your thera-bands and light weights to kettlebells, dumbells, and your old friend the barbell
- How your pelvic floor really works and how you can improve your long term pelvic health
- How to create good nutritional habits, sleep and recovery, and understanding your cycle
- Everything I’ve learnt about POP that is applicable and helpful for your journey – I want you to feel super empowered
Here's how PROJECT STRONG works;
Using my 4C’s approach to lifting with prolapse, we’ll focus on:
Compassion: this might not be your average return to fitness/lifting approach! But we can build acceptance of where you are and move forward, even if you’re feeling stuck, overwhelmed, or full of fear
Connection: assessing your current pelvic floor & core strategies and using education about your pelvic floor and body works to modify so you can find what works for you (and immediately start reducing symptoms)
Capacity: using your new strategies, we create smart programming that builds your strength, confidence, and capacity to do more (for both your body and your pelvic floor)
Confidence: we tick this box by doing the 3 steps above because confidence comes from doing and experiencing the power of connection, capacity, and compassion.
Upon completion of an in-depth screening form, we’ll meet face to face (in person or on Zoom) and establish your goals as well as an overview of what you’ve done so far (what you feel has worked, and what hasn’t).
We’ll go through pelvic health education, plus a strength and movement assessment, identifying the tendencies that might be driving your symptoms. This will give you some new or modified strategies to use in exercise and your daily life.
Incorporating your new strategies, we’ll build you an awesome programme so you can get back to the training you love with reassurance and knowledge to make training decisions.
There’s a weekly check-in alongside access to me 5 days a week in my coaching app
You have access to 2 x face to face sessions each month with a video update after each so your programme builds as you build in strength and confidence.
If you want to strength train with prolapse, you deserve to feel supported and encouraged, just like these clients:
“I went to the gym this morning and deadlifted and back squatted 45 kilos for 12 reps. I did 4 sets of deadlifts and 3 back squats. I definitely could have gone heavier and it felt really great doing them back to back“
“I have also been trying the CrossFit movements you gave me and did the workout on Monday. Also felt good. My body is sore in the best way :)”
“This has been the best coaching I have ever had. Never did anyone tell me that lifting weights could feel good again. I literally skip to the gym to get my training in and have rejoined my CrossFit box too!”
“When I started working with Beth I was constantly thinking about my pelvic floor and felt like I had tried everything to make me feel better so working with Beth was my last chance to get better.
The biggest changes I have noticed are; able to lift weights at the gym, acceptance, of where I am and how I can move forward in my life without pelvic floor dominating my life.
I now feel like I can workout how I want to which is great for my physical and mental health”
“Before I started working with Beth, I felt rubbish. I had prolapse symptoms and I was constantly aware of them. I had always used exercise as a way of lifting my mood, but without it, I didn’t know how anymore. This had a huge impact of my self esteem and the way I thought about my body; I considered myself broken. Even though I knew I feel better when I can exercise, it was not knowing where to start. I now have much more confidence in my body. I am able to trust my pelvic floor to work when I lift weights. This has improved symptoms and my mood. I still have times in cycle where my symptoms flare, but I know recognise these as hormonal symptoms and not the result of exercise. This had had a huge impact. I go to the gym regularly and meet friends there. I have taken up new sports that I would never have dared to try and just generally feel better. I have my old tool back in my tool box for when I feel low”
What would you say to anyone wanting to lift weights but who feels their prolapse holds them back? “I would say don’t let that be the factor stopping you. Your pelvic floor will thank you for starting. It feels counterintuitive at the start, but you will see for yourself that progressive overload is exactly what it needs. I would also tell them that I worked with a lovely woman called Beth you helped me through the transition period and they should call her :)”
“From my first session with Beth, I knew this was going to be different! I love that Beth didn’t just talk about prolapse and the pelvic floor. We worked on what I can do in the gym and I now carry with me lots of strategies for my weight lifting workouts”
“With Beth’s encouragement and education, I have greatly improved symptoms of my prolapse. I’m back in the gym and my workouts look more like they did “pre-prolapse”.
It has taken time and patience but has restored confidence in my body which no longer feels broken”
“When I started my training, I was feeling very cautious and like my body was very vulnerable. My number one take away from my training is that I gained confidence to try things out and feel like most things are within my grasp as long as I put a plan in place to progress up to it. Another thing that was really valuable was recognising the ebbs and flows to how my body feels. While some causes might be within my control, others may not be, so I appreciate what my body allows me to do each day rather than trying to push it or feel annoyed when things might not feel right (still a bit of work for me there!). I also have my Evb shorts at hand if they might help me feel more comfortable with an activity. Thank you Beth for helping me gain strength and understand how I can work with my body”