Worried you’ll be accidentally leaking and dealing with prolapse heaviness forever?
The Pee Free Pelvic Floor Strength Program will strengthen your pelvic floor and deep core to stop accidental leaks and rid you of days of heaviness and pressure.
Step by step instructional videos
8 week pelvic floor strength program
Weekly program tracking card
Bonus 4 week strength program
Are accidental leaks, pressure and heaviness stopping you from enjoying life?
Have you been doing endless Kegels but you still pee yourself and your prolapse just keeps on delivering heaviness and pressure, day after day?
Are you sick of worrying about not having control of your pelvic floor for the rest of your life?
i can help you
Inside my 8 week pelvic floor strength program, Pee Free, you will learn how to correctly strengthen your pelvic floor and deep core with more than just Kegels to live a symptom free life.
how does the program get results?
After years of helping women who had been seeing pelvic floor physiotherapists, doing pelvic floor exercises and still dealing with leakage and prolapse symptoms I came to realise the conventional rehab exercises are not enough to truly resolve symptoms.
So I dived into the research and did all the extra study I could find and over time developed my own 4 phased approach to pelvic floor retraining. I use this 4 phased approach with every 1:1 client I see in my clinic and used the same methodology to develop the Pee Free Program.
The program moves through 4 levels of difficulty to build true strength in your deep core system. It begins with retraining the deep core system and ends with functional strength training. Let’s take a deeper look at each phase of the program.
4 phases of progression
Phase 1: Building Connection
Phase 1 is where the real re training begins. Our brain needs to understand how the pelvic floor should correctly engage and most importantly when. It is not a matter of just squeezing and hoping for the best, it is about learning to correctly engage the pelvic floor at the right time with the rest of your deep core system. Stage 1 walks you through this with educational videos teaching you the why and exercises to teach you the how.
Phase 2: posture & alignment
Phase 2 is all about improving your posture and overall alignment. This is a key driver in your pelvic floor strength and without addressing it you are hindering your ability to strengthen your deep core. Learn how to align yourself better throughout the day and begin the corrective exercises that will improve your posture long term.
Phase 3: Abdominal strength
Your abdominal wall is connected by a tissue called fascia to the pelvic floor. If you have poor abdominal muscle strength your pelvic floor will not be happy. In phase 3 you will take the foundations from stage 1 and build on them. Add a few more levels of difficulty, challenge the abdominal wall muscles to build strength properly and in doing so directly improve the strength of your pelvic floor.
Phase 4: functional pelvic floor
Phase 4 is the fun phase. You will really teach your pelvic floor to be more functional. Once you have progressed through phase 1, 2 and 3 you will be ready to bring everything you have learnt into functional activities to really top off the strength. You will be squatting and lunging with not only great pelvic floor control, but feeling like you are working out and working toward your fitness and health goals instead of doing rehab exercises.
bonus: 4 week strength block
‘If you don’t use it, you lose it, right?’
Long lasting strength won’t hang around by itself. I’ve made it super easy to carry on strength training with a bonus 4 week strength block. But if this doesn’t strike your fancy, do not fear. If you are out there doing other forms of exercise, your pelvic floor is now functional so it'll be working well in these other activities and strength will continue to grow through these other forms of exercise.
you still have symptoms because you haven’t tried a movement based approach
I know you’re probably thinking, ‘how is this different to other pelvic floor rehab programs? I’ve done kegels and they didn’t work, so what if this happens with this program?’
This program isn’t your average pelvic floor program. It is more effective than anything else out there because it takes a movement based approach and improves the driving factors of pelvic floor function like breathing patterns, posture, daily habits and movement mechanics. As a result you will be addressing all problems that cause accidental leaking and prolapse symptoms.
If you haven’t tried a movement based approach to resolve your pelvic floor symptoms I’m not surprised you still have symptoms. You need more than just pelvic floor exercises.
I use the same methodology in my 1:1 consults and it has worked time and time again, even for those clients who had already done pelvic floor physiotherapy and were still struggling with symptoms.
what’s included?
4 x 2 week block exercise programs. Each 2 week block is designed to progress you to the next level of difficulty
14 educational lessons teaching you everything from deep core anatomy, improving your daily posture and toileting habits, to creating a tool box of resources that will help you maintain your results forever
Bonus 4 week strength program to complete after finishing your initial 8 weeks of rehab
27 instructional exercise videos You will learn the proper technique of every exercise and understand the signs of incorrect pelvic floor activation in them
24/7 access to the online program and learning portal. Fit your exercise into your schedule, no need to be available for live consults or classes, just open up the program and get going whenever it suits you.
Program tracking cards to tick off your exercises each day and keep you motivated to complete the program. There is something so satisfying about seeing a week full of ticked off exercises knowing you are working your way to symptom free living.
Work at your own pace, even if it means the program takes 6 months.
Every women I speak to is always worried about how long they need to dedicate to the exercises.
Worried they won’t get it done in 8 weeks and it’ll be a waste of time?
Well, if you follow the program exactly you’ll get results fast, but you also don’t have to do it that way. You have the freedom to do what works for you. Work through each block until you feel comfortable to progress to the next one.
You have lifelong access to the program so you can chip away at a pace that works for you. It might take a little longer to see results, but you will get there and it’ll be just as good.
who is the pee free program for?
Maybe you are asking yourself, I am not quite sure if this program is me for? This is perfect for you if:
You have been diagnosed with pelvic organ prolapse or have symptoms of pelvic organ prolapse
You have pelvic floor weakness that is resulting in lots of urinary leaking with no control whatsoever.
You have trouble holding on when the urge comes and worry you won’t make it to the bathroom in time
You have lots of heaviness, pressure or bulging feelings in your pelvic floor
You find tampons or menstrual cups just fall out all the time
You feel lots of looseness down there and find it difficult to feel much during intimate times with your partner
You have just had a baby and want to begin strengthening your deep core so you can return back to exercise safely
who is the pee free program not for?
Anyone with pelvic floor tightness. This is a pelvic floor strength training program and will not suit anyone who has tightness in their pelvic floor.
I believe all women should be able to easily access pelvic health care even if it means not seeing someone for 1:1 consults.
Life is already full of many challenges and your pelvic floor should not be one of them.
Meet me, courtenay
My 20 year old self felt embarrassed about peeing herself during CrossFit classes.
I am a Women's Health Exercise Physiologist passionate about bridging the gap between acute pelvic floor rehab (Kegels) to functional training.
After having my own pelvic floor issues as a young 20 year old during CrossFit as well as frequent episodes of drenched undies after hysterically laughing and always having to cross my legs when sneezing, I thought having a ‘weak bladder’ was normal for females. I did not realise this was even a problem that could be solved and then felt too embarrassed to even seek help because I wasn’t a ‘mum’ and couldn’t blame having kids as the reason why I peed myself. So I ignored it and hoped it got better. It didn’t!
I had a passion for learning about the human body and how it worked so went to university to study exercise physiology. As I transitioned into the working world of health and fitness I came to realise how common pelvic floor dysfunction was and MANY women had exactly the same issues as me and also had no idea it wasn’t normal and they could actually fix it. It was this that prompted me to dive deeper into women’s health and finding a solution for woman to not feel the same embarrassment that I did.
I dived into the research, did all the study and learning and became an absolute guru in pelvic floor health with huge goals to provide accessible pelvic health care for all women. I created a 100% virtual clinic to provide services to woman no matter where they live and for those not able to (or want to) take up 1:1 consultation, created programs specific for each pelvic health concern in order to truly make a difference in the lives of women.
testimonials
Here are some of the testimonials of clients who have been through my programs and wanted to share how a movement based approach has really helped them
So what is your investment?
