The Pelvic Health Program
Roots
A pelvic floor that works, not just one that squeezes.
A pelvic floor problem is rarely a weak pelvic floor. It's a coordination problem: muscles that can't relax, a diaphragm that isn't syncing, glutes that quit, and pressure with nowhere to go. Roots trains the whole canister, breath, deep core, glutes, feet, so the floor stops working alone. Kegels are one tool in eight weeks of work, not the program.
- Length
- 8 weeks
- Sessions
- 4 short sessions / week · 15 to 25 min
- Built for
- Any woman with leaking, heaviness, pain or no confidence in her core
- Equipment
- Mat, small ball or pillow, resistance band
One time payment · instant access · 14 day refund window
What you get
Everything arrives at once. Nothing is drip fed, nothing is held back for a second purchase, and the nutrition side is already in the price.
Before you start
This is educational coaching, not medical care. Get clearance from your doctor, midwife or pelvic floor physical therapist before you begin, especially if you are pregnant, recently gave birth, had a cesarean, or are managing prolapse, hernia, high blood pressure or any diagnosed condition. Stop training and contact your provider if you notice bleeding, dizziness, pain, leaking of fluid, or pressure in the pelvis.
What you walk away with
- Stop leaking when you laugh, lift, jump or run
- Relieve heaviness, pressure and prolapse symptoms
- Reduce pelvic, hip and tailbone pain
- Build genuine intra-abdominal pressure control under load
- Understand your own body well enough to self-manage flare-ups
The blueprint
How the 8 weeks are built
Coordinate
Down-training and breath synchronisation
4 × 15 min
- Relaxation and lengthening before any strengthening
- Breath to floor timing in four positions
- Rib cage and diaphragm mobility
- Symptom diary you review each week
Integrate
Pressure control under real movement
4 × 20 min
- Glute, adductor and deep hip rotator strength
- Foot and ankle work, the base of the whole chain
- Loaded carries and hinges with a pressure cue
- Positional strategy for lifting, coughing and picking up a toddler
Resilience
Reactive load and confidence
4 × 25 min
- Graded impact: heel drops, pogos, low hops, skipping
- Fast reactive breath under load
- A personal flare-up protocol you keep
- Bridge plan into Sculpt or Restore
A week inside Roots
Included meal guide
The Roots Guide
Calm the gut, calm the floor. Constipation and bloating are pelvic floor problems disguised as digestion problems.
Fiber-graded · anti-inflammatory base · hydration protocol
Nutrition pillars
- 25 to 30g fiber built gradually, never dumped in at once
- Bladder-irritant audit, caffeine, citrus, artificial sweeteners
- Magnesium-rich foods for tone and bowel regularity
- Anti-inflammatory fats at every meal
- A hydration schedule that doesn't send you to the bathroom hourly
A sample day
Morning
Chia and kefir pot, kiwi, toasted oats
Midday
Mackerel, brown rice, roasted fennel and greens
Snack
Pear, almonds, dark chocolate
Evening
Turmeric chickpea stew, wilted chard, olive oil
Coaching standards & safety
- If you have pain with intercourse, urinary retention or a diagnosed prolapse, see a pelvic health physio alongside this program
- Never train through sharp pain
- Down-training is not optional, a tight floor is a weak floor
Roots, common questions
How long is the Roots program?
Roots runs 8 weeks, structured as Coordinate (Weeks 1 to 3), Integrate (Weeks 4 to 6), Resilience (Weeks 7 to 8). You train 4 short sessions / week · 15 to 25 min.
Who is Roots for?
Any woman with leaking, heaviness, pain or no confidence in her core. A pelvic floor that works, not just one that squeezes.
What equipment do I need for Roots?
Mat, small ball or pillow, resistance band. Every movement has a listed regression or alternative, so you are never stuck choosing between pain and quitting.
Is a meal guide included with Roots?
Yes. The Roots Guide is included at no extra cost. Calm the gut, calm the floor. Constipation and bloating are pelvic floor problems disguised as digestion problems.
Is Roots safe for me?
If you have pain with intercourse, urinary retention or a diagnosed prolapse, see a pelvic health physio alongside this program Never train through sharp pain Down-training is not optional, a tight floor is a weak floor
How do I get Roots after buying?
You create your member account, complete a short intake, and your tailored week by week plan and macro targets appear in your portal immediately.
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The free starter guide
Four foundational sessions, the breathing drill I teach every client, and a one page grocery template. Sent straight to your inbox.