Does "no pain, no gain" apply to your pelvic floor?

motivation pelvic floor Nov 01, 2023

I get asked many questions on Instagram about just "how hard" we should be going when it comes to strengthening the pelvic floor and whether it is okay if we feel soreness down there the next day. So, I decided to give this question its own blog post.


Regarding pelvic health, the phrase 'no pain, no gain' doesn't apply. Unlike the rectus abdominals (6-pack abs) and the transverse abdominals (corset abs), the pelvic floor muscles are small and delicate and require a more balanced approach. They should be worked, yes, but not overloaded. Overload can cause tightness, creating a separate set of issues from the ones we are trying to solve by strengthening it. 


Contrary to when we're in the gym and striving to go hard and heavy enough to experience significant soreness the following day, we are not trying to work the pelvic floor muscles so intensely that we endure that kind of soreness. Yes, we aim to strengthen the pelvic floor, but overloading it can bring...

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Postpartum Protocol reviews and testimonials

Have you been wondering whether the Postpartum Protocol 12 week course is worth the investment? Wondering whether you'll find the time to complete it? Wondering whether you'll notice a difference in your body..?

You will see lots of testimonials in the Stories highlights on my instagram stories, but if you're not on Instagram, here are some snapshots:


Want to experience these results for yourself..?

I would LOVE to have you join us! Click the link below to sign up

>> The Mama Method << (previously known as the Postpartum Protocol)

Emma xo

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Want to learn how to flatten your mummy tummy?!

You’ve heard me say it a thousand times on instagram “your breath is the most important piece of the puzzle”, but WHY exactly is it so important??


During pregnancy the front of our ribcage must flare out in order to make space for our growing baby. Remember how it became more and more difficult to breathe towards the end of your pregnancy..? We basically all forget HOW to breathe during pregnancy.


After pregnancy, when the bottom of the ribcage remains flared out in the front, it causes the stomach to also protrude. It is not possible to get a truly flat stomach if the ribcage is still flared.


Look at the image below . This is a student of mine. I've put the arrows on there so that you can see the difference in ribcage flare. Look at the difference in the angle of the arrow. It might not look like much, but it makes a HUGE difference to the shape of your midsection. We have almost entirely corrected it due to correcting the BREATHING...

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How to Manifest the Body you desire!

motivation postpartum Jan 14, 2022

If you can manifest your dream job, dream house, dream life etc, why can’t you manifest your dream body?


Imagine living your life in the most energized, healthy, and beautiful body you can. I’m a firm believer in the philosophy that ‘thoughts become things’ and that ‘you are what you think’. If you can manifest a pay rise, a new job, a dream house etc, there is absolutely no reason why you can’t manifest the body you’ve always wanted. Now of course you can’t change your height or overall structure. But you absolutely can manifest your way to becoming strong, flexible, toned, and tight if you follow the steps to manifest your dream body and take action.


Not only can you manifest better health, but you can also manifest your dream body with the Law of Attraction - (a highly regarded philosophy that teaches us that we attract what we THINK so you’d better think positive thoughts). Sure, you are going to have to...

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Why you need a workout buddy for accountability...

motivation postpartum Jan 10, 2022

If you’ve been trying to get more physically active but just haven’t been able to find the motivation, how about working out with a little help from your friends? Even the CDC recommends it! Lol.


We know that training the mind to be disciplined makes working out WAY easier, and when you harness extra discipline from a friend, it becomes even easier still. Like a mindset Power Up! 


You and your workout buddy will cheer each other on. When you work out with a friend, you’re more likely to:


  1. Feel more motivated. When you and your buddy encourage each other, you’ll work harder (and get better results!). And there’s nothing wrong with a little friendly competition.
  2. Be more adventurous. You’re more likely to try something new with a buddy. It will feel more like fun and less like a workout.
  3. Be more consistent. When someone else is counting on you to show up, you won’t want to let them down.


To enjoy all these...

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Train your mind like you train your body

motivation postpartum Jan 05, 2022

The research is clear. You can improve your physical and mental health by thinking this more frequently…

Neuroscientists tell us that because body-centric lifestyle changes (like diet and exercise) are difficult to maintain, they recommend starting with the mind. And they've identified the one thought that, when regularly focused upon, is most likely to propel your mind and body into an upward spiral.

That thought? Gratitude.

I know, i know, sounds kind of granola right..? But there's actually extensive research into the positive mental and physical effect of that specific thought and emotion, according to a fascinating article published by the Wharton Health Care Management Alumni Association. Here are a few highlights:

1. Gratitude makes you more likely to exercise.

People who keep gratitude journals "reported fewer health complaints, more time exercising, and fewer symptoms of physical illness." (According to the Journal of Personality and Social Psychology


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Let's Make The Last 6 Weeks of 2020 Really Count! 💫

If you know me, you've probably heard me say before that it takes 4-6 weeks of consistent workouts to notice a significant change in the body. And just 72 hours before we start to loose some of that fabulous muscle tone we've worked so hard for. 

Now don't let that discourage you. On the contrary. Personally I think that might be the most motivating thing I've ever heard!

And since there is just under 6 weeks left of 2020, it's the perfect amount of time to get a really good head start on our 2021 workout goals. Because why wait til January 1st when we can do it now?!

So unless you are injured or sick, you want to make sure that you don't ever leave 3 full days in between your workouts. Why? Because the body CRAVES movement. And because working out will make you feel AMAZING!

If you get your workouts in this week for no other reason than because it makes you feel amazing, then my work here is done my friends!

So let's get those workouts scheduled...

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