Do you find yourself wondering which exercises are “safe” for your pelvic floor?

There is no universal safe or unsafe list.

What really matters is how you load, how you move, how you breathe, and how your body responds.

In this episode, we break down:

• Why “safe vs unsafe” lists create fear, not strength

• How symptoms are your body’s feedback, not a sign of failure

• Techniques from MamasteFit and Core Exercise Solutions (CES) that keep your training pelvic-floor aware

  How to manage load, breath, and pressure safely.

• Timestamps

  00:01 – Intro: No Safe or Unsafe Exercise List

  02:11 – Problem with “Safe vs Unsafe” Lists

  04:17 – What Makes an Exercise Pelvic-Floor Supportive: Load

  06:41 – Internal Load & Recovery

  08:34 – Technique & Strategy: Breath, Ribs, Core

  10:58 – Timing & Readiness: Pregnancy, Postpartum, Life Stress

  13:22 – Symptoms as Your Guide

  15:46 – How to Self-Check: The Three Questions

  17:37 – Example Exercises: Kettlebell Swings & Managing Load

  19:55 – What Pelvic-Floor Safe Training Looks Like: Progressive, Symptom-Aware, Strength-Focused

  22:18 – Confidence Building vs Fear-Based Training

  24:25 – Mic Drop Closing & CTA: She Lifts Stronger Community

  
  

• 💡 If you’re ready to stop training in fear and start lifting with confidence, join my free online community: She Lifts Stronger, where we dive into technique, support each other, ask real questions, and have fun lifting.

  Join She Lifts Stronger here: https://www.skool.com/raggy-dolls-9402

  Subscribe for more pelvic-floor friendly training tips, strength strategies, and movement guidance.

Ever find yourself snapping at your kids for no reason and wondering what’s “wrong” with you?

You’re not alone. In this episode, I share the moment I finally understood the real secret to surviving mum life: looking after my own nervous system.

From exhaustion, overstimulation, and being caught in my own head, to finding calm, patience, and presence. I explore how small moments of self-care can ripple through the whole family.

We even touch on the science of mirror neurons and why feeling calm matters more than you realise.

No perfection required. Just you, supported.

Timestamps:

00:00 – Intro: The Riddle of Mum Life

02:24 – Confession: Snapping at the Kids

04:42 – Lightbulb Moment: Understanding “Look After Yourself”

07:03 – What Self-Care Really Means: Eating, Rest, and Quiet

09:25 – Surviving Motherhood: Using Tools Like TV and Play

11:49 – Mirror Neurons: How Kids Reflect Our Nervous System

13:51 – Closing Reflection: You Don’t Need to Be Perfect

Useful Links:

Join the free community She Lifts Stronger

Endless walking. Endless cardio. Eating less and less and still feeling soft, tired, sore, and weak.

In this episode, I break down the truth about cardio, fat loss, and “toning” for women and why doing more cardio often works against the body women actually want.

So many women are chasing fat loss while:

• Feeling wobbly and fragile

• Having low energy and joint pain

• Losing strength instead of gaining confidence

That’s not a willpower problem. It’s a training problem.

For centuries, women were taught to be small, quiet, contained, under-fed, and physically weak. Strength was seen as dangerous. Taking up space was rebellion. That mindset didn’t disappear… it just got rebranded as modern fitness culture.

In this episode, you’ll learn:

• Why endless cardio can stall fat loss and drain your energy

• What “toned” actually means (and why it requires muscle)

• How under-eating + over-cardio leaves women soft and weak

• Why lifting heavy is one of the most self-respecting things a woman can do

You don’t need to shrink yourself.
You don’t need more cardio.
You need strength.

🎧 Listen to the full podcast episode for the full breakdown.
💥 Strong women were always threatening, be one anyway.

Timestamps:

00:01 – Why Women Feel Worse Doing Cardio01:10 – You’re Not the Problem01:40 – The History of Women Being Taught to Shrink02:24 – The Modern Cardio Trap03:45 – The Biggest Fitness Lies Sold to Women04:51 – What “Toned” Bodies Actually Do06:10 – Why Walking and Running Aren’t Enough07:15 – What Happens When Women Under-Eat and Over-Cardio08:40 – Shrinking Without Strength09:10 – Lift Heavy Weights (What “Heavy” Really Means)10:20 – Why Rest Between Sets Matters11:50 – Will Lifting Heavy Make Women Bulky?13:55 – Bone Density, Aging, and Why Load Matters15:10 – What Lifting Heavy Actually Gives Women16:10 – How to Start Strength Training17:00 – The Lifts Every Woman Should Prioritise17:45 – Protein, Fuelling, and Ending Food Fear18:30 – Walking for Health, Not Punishment19:00 – Final Mic Drop: You Need to Be Stronger19:30 – Join the SheLiftsStronger Community