Welcome to PROJECT STRONG
A 4-month strength training & pelvic health coaching programme for those with pelvic organ prolapse, that bridges the gap between repetitive rehab and the training you love.
Tell me if this sounds like you...
- You don’t want your prolapse diagnosis to be THE THING that holds you back from being in the gym
- You want to feel free to lift and run without a nagging voice saying you’re not allowed
- You want to feel in control of your training, knowing what to do and how to do it without being restricted by a list of safe exercises
- You want to progress your training without your symptoms ramping up
- Most of all you want to feel strong, powerful and confident in your body without thinking about your pelvic floor 24/7
But, here's the thing...
Trying to piece together the “safe exercises” from Instagram means you aren’t making progress and symptoms are staying the same
You’ve been told you have to engage your pelvic floor to keep your organs inside so you are squeezing your v4g on every rep and wondering why lifting feels so complicated, time-consuming and just a bit icky
There is SO LITTLE chat about pelvic health in the fitness industry which means that you feel isolated and estranged from your fitness community or restricted to low-demand exercises
It’s beyond frustrating and your 3am googling has led you here, to my site and you’re noticing the conversations here are different...and based on optimism and a practical way forward...
Imagine how it would feel to have...
- Movement and breathing strategies on speed dial versus a 6 point check list
- A structured programme giving you the progressions you need to get back under the barbell or back to your CrossFit classes
- An evidence informed approach that approaches pelvic health from a strength training perspective and includes progression and specificity versus outdated blanket and restrictive statements
- A coach to guide and support you and who helped tons of women (just like you) and who understands (professionally and personally) the rollercoaster of the prolapse journey
I'm Beth and nothing is TMI...
I’m a personal trainer, coach, hobbyist CrossFitter, lover of barbells and a pelvic health geek. You see, the fitness industry (which I love being a part of, by the way) doesn’t like to “go there” when it comes to the finer details around female pelvic health (or maybe female health in general). But I know that your pelvic health is the barrier to you getting in the gym, lifting weights and feeling awesome. And, let’s be frank, who needs ANOTHER barrier to exercise, we already have a shed load.
You may have been bombarded by “safe” exercise lists and Instagrammers telling you they can reverse your prolapse (because they did too) but this all misses the point. It’s easy to feel that if you just found the right exercises, or avoided doing that one thing, that all would be well. And maybe it would, but you’d be bored sh*tless.
So, I use education about your body, helping you understand your tendencies and their relationship to the pelvic floor. PLUS, the strength programming, and movement strategies mean you can train how you love, without wondering if you’ve breached a prolapse rule.
My pelvic health breakthrough came when my physio told me to “go train”. No squeezing on every rep, no lists of band pull exercises, and no restrictions on imagining the possibilities for my own body. And I want this for you too!
Here's how PROJECT STRONG is different:
We see pelvic floor and prolapse rehab as a whole-person approach and whilst your pelvic floor exercises and glute bridges are useful, your rehab doesn’t stop there. We build your ability to manage pressure and load physically and mentally
Your pelvic floor rehab was just the beginning of your progress – not the end. We don’t churn out 1000’s of glute bridges, we load and progress so you can build the bridge between rehab and the higher load/intensity training you actually want to do
We know that you may have been told things about prolapse that are simply not true for you, so we use gentle coaching and education alongside strength training so you believe more is possible (and that doesn’t mean accepting more symptoms)
Here's what's included in your 4 month programme:
- 2 x 60 minute 1:1 coaching sessions per month (GMT timezone) which can be either face to face (if local) or via zoom
- Personalised programme with your individual movement strategies and workouts for you to do at the gym/home
- 1:1 access to me 5 days a week (M-F 9.30-3pm) for troubleshooting your workouts, cheerleading, support and questions
- Movement demonstration videos with considerations for prolapse
- BONUS VIDEOS:
- Educational videos on nutrition, lifestyle, recovery and bowel and bladder habits because your strength training and pelvic health isn’t just about your pelvic floor
- Back catalogue of videos on key movement patterns so there is always a variation that works for you and your body
INVESTMENT: 2 x instalments of £500 OR a monthly payment of £250
Need a one off session?
These 90 minute in-depth personal training/coaching sessions are perfect if you are wanting to troubleshoot specific movements, work on breathing and bracing or simply put, you don’t need/want 4 whole months of working together
Here's what's included:
- In depth pre screening and understanding of your symptoms, goals, journey so far
- 90 minute session (in person or on Zoom) to deep dive into pelvic health/training etc
- Follow up videos with demonstrations
- One month of 1:1 message support
INVESTMENT: £125 one off payment
Let's dive in! Are you ready to learn...?
- 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
Ready to take the next step?
Here's what happens:
Apply for the programme using the application form
If we’re a good fit to work together, we’ll set up a call for you to ask any questions you may have and for me to get some background on your pelvic health journey
Following payment and 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, delivered via an app so you can get back to the training you love with reassurance and knowledge to make training decisions.
We’ll meet 2 x per month as well as communicate through my coaching app
