With so many sanitary products on the market, we are swept into a mindset that we should 'just get on', regardless of our periods.

In reality, women and girls are still troubled with the hormonal fluctuations in mood, energy, sleep quality ... and the fear of leakage or ability to use and access sanitary products for the sports / activities they're involved in.

Dr Nat Brown is research associate based at Swansea University and Sport Wales – working for the Welsh Institute of Performance Science and she is passionate about helping women feel and perform at their best throughout their menstrual cycle.

If you want more support with your menstrual cycle, or want to follow her work, connect with Dr Nat:

Instagram: optimal.period

Website: www.optimalperiod.com

Email: natalie@optimalperiod.com

And if you found todays episode interesting or just want to share your story, I'd love to hear from you!

Email: Sarahjane@FitFannyAdams.com

Instagram: @FitFannyAdams

And please, help the crazy algorithms of the podcast world! Drop a rating and review to help get this podcast out to the women who need to know they are not alone.

It's not just trampolining that places excess strain on the pelvic floor. Your pelvic floor muscles and whole infrastructure is hugely impacted by body position, load and what plane of movement (ie angle) you are working in.

By understanding where and when your pelvic floor is in its strongest V's most vulnerable position, you can better manage your movement to minimise pelvic floor compromise... or better still, learn to how correctly identify and strengthening the key muscles!

In todays episode I unpick the anatomy and bio-mechanical impact (dont worry, nothing too technical) of the pelvic floor and share details of how you can get 100% clear on which of your pelvic floor muscles (yes, there is more than one) that you need to be strengthening and how to do it!

Keen to jump into my short video tutorial teaching you how to activate the 6 key muscles of your pelvic floor?

www.FitFannyAdams.com/PelvicFloorProgramme for UK £39

www.FitFannyAdams.com/PelvicFloorProgram for US $49

ANd are you looking for a weekly exercise routine that both supports and strengthens your pelvic floor? I'd love for you to try out my MembersHub for online weekly classes and 100's of on demand classes! Enjoy a 2 week free trial with the links below:

www.FitFannyAdams.com/TRIAL14 .Enjoy 14 days free and then £24pcm (cancellable at any time)

www.FitFannyAdams.com/USTRIAL14. ENjoy 14 days free and then $39pcm (cancellable at any time)

An please, take a moment to drop a rating, review and to hit subscribe where ever you access your podcast!

xx Sarahjane

Recognising when something is not working for us, is critical to progress. We need to understand and admit when what we are doing is not working and we have to change our course of action.

Climbing the perilous spiral staircases of our local 11th Century castle, was such a great 'aha' moment for me to comprehend that 'no ' really can be the right answer. Whilst on the surface it can feel like defeat, its crucial to look closer and appreciate that a balanced, educated decision can be the right one for our body. And enables us to work at things from a different angle.

Are you one of the many women who grabs a pad, or puts up with their prolapse at the gym, or to head off running? Sometimes we need need to stop and appreciate that battling on ignoring the issue is not actually what our bodies needs.

Take the plunge to enjoy trying a different approach - strengthen your core and pelvic floor through exercise! try making your core and pelvic floor strength and integrity the focus of your training and feel the difference as you learn to move with confidnce and control!

That is what my MembersHub is all about - 3classes a week of core strengthening fitness, plus hundreds of on demand classes and stretches! Access your free 2 weeks MembersHub access, wrapped up in this episode via:

- www.FitFannyAdams.com/CASTLE For your UK trial (2 weeks FREE access, followed by £24pcm, cancellable at any time)

- www.FitFannyAdams.com/USCASTLE For your US trial (2 weeks FREE access, followed by $39 pcm, cancellable at any time)

Tell me about your core journey? Connect with me on social media @FitFannyAdams or Linked in