What happens in the START HERE MONTH?

In this first month of your time with us in the WE MOVE STRONG community you’ll get plenty of information and the idea is this level of information sets you up to have the best foundations to move on with as you progress in your movement journey.

1) We are going to go through some essential foundations:

Breathing | Alignment | Co-ordination of your PF/Low Abs and other muscles | Glutes and Hamstrings | Shoulders

In each section you’ll have an information video talking you through why this foundation is important, where you might be now and where you want to be instead. Then I will take you through an instructed workout relevant to that foundation really working hard on deeply understanding this work in your body. The second workout in that section is the same workout but with less instruction so it’s more of a follow along workout.

2) Every week I have included a 20-30 minute Pilates session which specifically targets the movements we are aiming to work on from the list above.

3) Next we are going to look at Movement Mastery and in these sessions we are focussed on 6 fundamental movements we do all the time, every day:

Squat | Hip Hinge | Hip Drive | Push | Pull | Rotate

We're looking at these in more depth because every day movements can affect the way the pelvic floor and core function if they are not performed well. We need to be able to load the dishwasher, pick up something heavy like a laundry basket or carry a heavy bag without it causing more load and pressure on the pelvic floor or other muscles in your body.

4) You also have a "Core Connection" session in which you'll go through 4 exercises to really cement your physical understanding of how to connect your whole core through breath and alignment in various exercises.

For the Foundations, Movement Mastery & Core Connection sessions there is a PDF document to go with them so that you can have easy reference to the exercises which is helpful for holidays or when you don’t want to workout along with a video.

This gives you 4 sessions to do each week.

I always suggest chipping away by doing a little each day, however, we all know stuff happens sometimes and that's ok. I want you to be flexible with "the plan" and do what you can, when you can, so you may choose to shift the sessions around so that it matches the energy you have each day, or you may need to skip a day. 

Mindset Sessions:

Mindset is critically important as a way of developing connection with why you're doing this so that when you're bored, can't be bothered, you've prioritised others over yourself (again!) or your mind has told you it would be better to do something else instead, you are instead fully connected to your "why" so you can make more values led decisions.

I have added a mindset session into each week to lay those foundations and to give you some time to delve deeper into this work. It will help to bring into focus why you have chosen this course, why completing the course is important to you and how to make changes and establish habits that will provide you with a lifelong commitment to yourself and your wellbeing as well as a love for movement. I find that doing the work is one thing, but making an emotional and psychological connection to it enhances that work beyond all measure. This is where we make the difference.

What happens in the 1-1 sessions?

Before we meet (online) for our first session I will send you some detailed forms to fill out as well as ask you to send me some photos of yourself in standing so I can take a look at those before we meet.

We will then meet on zoom for up to 90 minutes.

In that time I will show you what I can see in your standing posture that is likely causing your pelvic floor issues to stick around and I will help you understand what’s going on and why.

We will piece together that information along with a conversation about your history and other things that could be affecting your pelvic floor and I will LISTEN to you and your experiences.

Then we will look at action steps.

I will help you feel how to breathe more effectively for your pelvic floor health and how to align your body for great balance and strength.

But you won’t stay like that…it’s not magic (sadly!).

We’ll formulate a plan together for good understanding of what your next steps are, how you go through the Start Here Month and what you need to focus on while you’re doing the sessions.

You can add on another 1-1 session at any time or just sail into the We Move Strong community sessions at any time.

I have never had a client not succeed by working in this way, we work together to make it happen so you get to EXACTLY where you want.