Three Pelvic Floor Myths

Three Pelvic Floor Myths

I am just so amazed that so many of my friends and ladies who come to my classes do have issues in the under-carriage department. Why are we putting up with it? Why should we put up with it?

Well, you don’t.

Lets start with some myth busting.

 

MYTH 1 – Pelvic Floor issues are normal after child birth

FACT: IT IS COMMON – BUT IT’S NOT NORMAL.

To say something is normal is to accept that it is inevitable and that there is nothing to be done to change it.

This is similar to saying that knee injuries are normal in aerobics instructors.  The prevalence of knee injuries is high, and is common, but it is not accepted as a normal injury. Let’s stop normalizing something that can be treated.

Myth 2 – Only Women have pelvic floor dysfunction

FACT: MEN AND CHILDREN HAVE PELVIC FLOORS TOO.

Their anatomy is very similar to the female anatomy.  Pelvic floor dysfunction comes in many different forms, and does not just include incontinence.  Anyone at any age can experience pelvic floor dysfunction.

Some common pelvic floor dysfunctions include:

  • Urinary Incontinence
  • Pelvic organ prolapse
  • Painful intercourse
  • Pain around the vulva and vestibule in women
  • Chronic non-bacterial Prostititis (inflammation of the prostate-men only)
  • Constipation
  • Nocturnal Enuresis (Bed wetting)

MYTH 3: ALL PELVIC HEALTH CONCERNS ARE RELATED TO WEAKNESSES IN THE PELVIC FLOOR

FACT: THERE ARE TYPICALLY TWO TYPES OF PELVIC FLOORS THAT CAN CAUSE DYSFUNCTION.

The first is a hypOtonic pelvic floor, or, low muscle tone (which means it can be too loose). This type of pelvic floor will experience issues related to incontinence and pelvic organ prolapse.

The second is a hypERtonic pelvic floor, or, muscles that are too tight. This type of pelvic floor issue usually relates to urgency, frequency, constipation and pain with intercourse.

For a muscle to be functional, it must be able to both contract and relax, just like any other muscle in your body.

For more information about this event GO HERE

Pilates & Fitness Classes ‘At Home with Susan’

What a strange and interesting time we find ourselves in now… Boris has given us a little bit of freedom, but still not enough for me to feel safe to run my group classes yet, so I would love to help you get through this next section of the lockdown and come out the other side even stronger and more intentional with your fitness and health than ever.

Lets keep each other going via the medium of in the Internet. Let’s use this extra time we have to learn new things, push ourselves out of our comfort zones, and grow mentally and physically stronger.

I offer you regular 4 LIVE classes per week, plus a LIVE meditation, a large bank of exercise sessions, a chatty whatsapp group, a coffee and chat LIVE stream (Via Zoom) and as a FREE Bonus, access to a 7 day healthy eating plan.

Lets take control of the things we CAN control, and that’s what you eat and how you move your body given the current restrictions.

Current members are commenting saying they are loving the routine it is keeping them to.  They are also loving the variety the classes offer them, every bit of the body is challenged.

My sessions are specifically aimed at the woman over 40 who wants to get and stay in shape for the rest of her life.  Things alter in our bodies when we hit this milestone birthday, it’s important to tailor your fitness and health in order to stay fit and healthy.  

 

CLICK HERE TO PAY MONTHLY £30

 

 

Detox Daily into to later life

Eat healthily for a long life

Move Your Way to a Long Healthy Life

The power of minerals: magnificent magnesium

Do you know anything about the effect magnesium has on your body?

 

No, I didn’t think so. The mineral magnesium doesn’t get all that much attention.

 

But it really should. It’s small, but it sure is mighty. It’s vital for the proper functioning of our bodies, and if don’t get enough of it then we can really feel the negative effects in a whole host of different ways.

 

But what actually is magnesium? What are the benefits of it? What do we need it for? Where can you find it? Why is deficiency in it a problem, and how do you know if you’re not getting enough of it?

 

Read on to find out everything you never knew you needed to know about magnificent magnesium.

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A quitter’s guide to not quitting

It’s January, many people start manically exercising, and eating well, and going to the gym, every day, and mediating everyday, and eating no meat, and going vegan etc etc, you get the picture. I’ve seen it time and time again, I’ve been in this industry for 23 years now and every January is the same. Don’t get me wrong, it’s brilliant that people want to start to get fitter etc, but many quit. There goals and aspirations do not fit with their lifestyles. If this is you… firstly you are NOT a bad person.

So, you’ve been known to quit in the past. In years gone by, you’ve promised yourself that you’re going to make big, lasting changes to your life, but it hasn’t been long before you’ve given up.

And that’s totally understandable. I don’t know about you, but I’ve got a pretty short attention span.

I get excited about something for a while, but I soon run out of steam, or my attention gets grabbed by something else, and before I know it all the plans I’d made have been pushed aside in favour or something else.

That, or I just lose all motivation.

Over these 23 years, though, I’ve come up with a few ways to stop myself from falling off the fitness bandwagon, and actually develop healthy habits that I stick to, permanently.

Does that sound like just what you need?

Then read on for a few tips to help you catch yourself just before you fall off the fitness bandwagon, and keep moving forwards towards all the goals you’ve set.

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Why is Frozen Shoulder so common in 40+ Women?

As you know I mainly work in my pilates sessions with women who are entering their 3rd stage of life, that is the time in or beyond their menopause.  So many of these women find their shoulders stiffen up or are painful on movement, they visit their GP’s and are diagnosed with Frozen Shoulder.  I wonder why?  As many of these women have been ‘moving’ with me for many years, their shoulders are mobile, they are flexible and strong… so why?

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Survey results: 64% women over 40 leak…

I was surprised by some of the results of my recent survey aimed towards 40+ women and their pelvic situations.  A staggering 64% of them admitted to accidentally leak urine when exercising, playing sport, laughing, coughing or sneezing?  And of these women, none of them had seeked any treatment to help them recover from this embarrassing situation.

Many women, when questioned, said things like ‘it’s my age”,  “I‘ve always had this problem”,  ‘It’s to be expected now I’m old’.

Let’s make one thing clear now.

Leaking urine in any circumstances, can be COMMON for women over 40, but it is totally and utterly AVOIDABLE.

I think it’s really sad that the adverts on the telly for pads have made it acceptable and ‘normal’.  I hated wearing Tena ladies, they felt awful, were NOT sexy and NOT comfy.  I am glad I took action with my body and now never have to wear them again.

I know this sounds silly but my passion is the 40+ woman’s pelvic health!!  I know I can help you to help yourself to understand the issues, the risks the anatomy and a whole lot more stuff which will help you never to wear those bloody awful pads.

I have a 4 week course in Derby, starting in February, why not come along, take action and control of your pelvic health.  Yes I get it, it can be embarrassing talking about your lady parts, but you don’t have to, I will just talk and you can just listen! (I love to talk, so that’s easy for me!).  We will be doing Pilates style exercises along side our course to help you to strengthen and understand your core.

Find out more HERE

Women’s Wellness Christmas Present Ideas

  1. Health Food Guide Magazine 6 month subscription £14.97 – I love this monthly magazine. It is full of healthy nutritious recipes which are beautifully designed with the 40+ woman in mind. There are always interesting articles about health, fitness and mindfulness. Every month there is a new 7 day eating plan which is based on 1500 kcals per day. Very motivating. CLICK HERE

2. The 4 Pillar Plan – £11.74 This book has condensed some of the most up-to-date and relevant research in the area of lifestyle and healthy living. It is packed full of ideas and tips and is easy to understand, fun and inspiring. The author is a GP and has a wealth of knowledge on all wellness topics.
I would recommend this book to anyone wanting to live a healthy life, anyone with illnesses such as diabetes, depression, high blood pressure, stroke, heart attacks. Anyone wanting to lose weight and feel better. And if you already have this book, he also has one called The Stress Solution (£10) and a new one coming out on 27th Dec called Feel Better in 5 (£8.47).

3. Mirafit 15mm Extra Thick Exercise Floor Mat – Many women in my pilates classes ask me where they can purchase a good pilates mat from. Amazon has this one from MIRA for a great price of just £9.97. It’s 15mm thick, and feels great on your spine. They come in a lovely range of colours. A great choice for a low cost Christmas gift.

4. The Calm App Annual Subscription – Calm is an app which provides a new daily guided 10 minute meditation each day. The annual sub is £59 for the year, however you can try it first for free for 30 days. Find out more about meditation and its benefits here.

5. The Hog (£20) and the Bender Ball (£7) – These are a couple of the pilates props we use in our classes every week. I now have them for you to purchase as I know these two pieces of equipment will ease your aches and pains as well as improve your flexibility and strength in your body. Please email me at susan.booth@alive-fitness.co.uk to order one for delivery in the New Year.