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

After a long break since May, Lara returns to the podcast with complete honesty about why she stepped away and what’s been unfolding behind the scenes.

She opens up about losing her joy in podcasting, the pressure to filter herself, her whirlwind solo trip to the UK, navigating profound grief after her father’s passing, and shifting her business into supporting postpartum women.

This raw, open episode is Lara recommitting to showing up without the mask, with vulnerability, humour, and real-life messiness.
If you’ve ever felt alone in motherhood, grief, burnout, or rediscovering your voice, this one will resonate deeply.

Timestamps

00:01 — Returning After a Long Pause

01:00 — Feeling the Pressure to Filter Herself

02:26 — Committing to Radical Honesty

03:10 — Remembering the Podcast’s Original Purpose

03:55 — Whirlwind Solo Trip to the UK

06:30 — Emotional Crash After Returning Home

07:11 — Her Father’s Alzheimer’s Journey

08:30 — Watching the Cremation Online

10:50 — Grieving the Relationship That Never Was

12:00 — A New Direction in Her Business

13:30 — Launching SheLiftsStronger Community

15:50 — Creating a Safe Space for Women

16:45 — Closing Thoughts and Appreciation

Useful links:

Join the community - She Lifts Stronger

We’re diving into a conversation that’s long overdue. In this episode, Sarena interviews me about pelvic floor health—what it really is, why it’s so misunderstood, and how it impacts women after childbirth (and well beyond).

I share my personal journey navigating pelvic floor dysfunction as a personal trainer and mum, the emotional and physical toll it can take, and the major gaps in postpartum education and support.

We also talk about breathwork, body awareness, and what truly needs to change in how we care for women after birth.

Whether you're postpartum, planning for a baby, or supporting other women on their journey, this episode is packed with insight, truth bombs, and practical tools.

👉 Stick around to the end for ways to get real support that actually makes a difference.

Chapters:

00:00 Introduction and Personal Struggles

04:42 Understanding Pelvic Floor Issues

09:34 The Importance of Education and Awareness

15:48 Causes of Pelvic Floor Issues

22:11 The Impact of Childbirth on Pelvic Floor

27:10 Empowerment Through Knowledge

30:55 Reflections on Birth Experiences

30:55 Personal Trainer's Journey with Pelvic Floor Dysfunction

31:33 The Importance of Sharing Experiences

32:21 Training the Trainers: Educating on Postpartum Care

34:03 Understanding Pressure Management in Postpartum Fitness

34:51 Empowering Women in Postpartum Recovery

36:26 Finding Passion in Helping Others

37:08 Exploring Effective Support Services

39:42 Understanding Pessaries and Their Use

41:41 Advocating for Yourself in Healthcare

43:30 The Importance of Regular Checkups

45:49 Breath Work and Pelvic Floor Health

Useful Links:

JOIN the private FB community - Strong as a Mother

DOWNLOAD 5-Day Core Comeback Guide for free - ACCESS

Attend a workshop or class - MORE INFO

In today’s episode, I’m joined by the lovely Nikki, remedial massage therapist, fitness professional, studio owner, and busy mum of three. Nikki has a passion for helping people find balance between physical and mental well-being.

Together, we dive into the often-overlooked world of Caesarians (c-sections), what really happens to the body, the healing that’s needed beyond the scar, and how therapy like remedial massage can support recovery.

Have a 'mum shelf' so many talk about and struggle to get rid of, we discuss a powerful technique to improve it in one practice!!

So whether you’ve had a C-section, are planning for one, or work with postpartum women, this conversation is packed with insight and support.

Chapters:

00:00 Understanding C-Sections: The Surgical Process

03:53 Postpartum Recovery: Personal Experiences and Insights

09:27 The Impact of C-Section Scars on Core Strength and Pelvic Floor

14:11 The Broader Implications of Scar Tissue on the Body

19:28 Inflammation and Healing: The Role of Ice Therapy

20:04 Postpartum Recovery Essentials

23:52 Understanding Scar Release Therapy

27:54 Addressing the C-Section Shelf

29:59 Breathing Techniques for Healing

34:12 At-Home Techniques for Scar Care

37:48 The Emotional Journey of Recovery

Useful Links:

A GIFT from Nikki - an amazing video for you to access and try at home on your own scar - https://soulmassagetherapyandwellness.com/fannying-about-podcast/

Get in touch with Nikki - https://soulmassagetherapyandwellness.com/caesarianscartherapy/

Today, I’m joined by the fabulous Sarena for a cheeky chat all about ageing, gracefully, powerfully and with a healthy dose of side-eye at society’s obsession with anti-ageing. We’re unpacking everything from laugh lines to collagen, supplements to skincare fads, and asking the big questions: Why do women face so much pressure to ‘stay young’? And what if we just… didn’t buy into it?

In this episode, we explore how ageing looks and feels different for women, the impact of social expectations on self-image, and why we’re shifting our focus from chasing external perfection to building inner confidence, strength, and connection. We’ll also chat about the real MVPs of healthy ageing, like movement, nutrition, community, and, yes, a bit of Vitamin C.

Whether you’re starting to notice a few lines or just over the BS, this one’s for you. Let’s stop fighting age and start owning it.

Chapters:

00:00 The Concept of Anti-Ageing

03:01 Societal Pressures and Ageing

06:06 Quality of Life and Ageing

08:58 Shifting Perspectives on Ageing

12:02 Internal vs. External Validation

14:56 Healthy Ageing Practices

18:02 Nutrition and Exercise for Ageing Gracefully

21:00 The Importance of Social Interaction

24:00 Changing Attitudes Towards Beauty and Ageing

28:23 The Reality of Anti-Ageing Products

30:50 Lifestyle Changes vs. Quick Fixes

31:55 Exploring Collagen and Its Benefits

35:28 The Role of Vitamin C in Skin Health

37:25 Understanding Different Types of Collagen

41:54 The Buzz Around NMN Supplements

43:35 The Concept of Ageing Gracefully

46:59 Embracing Ageing and Inner Confidence

In this engaging episode, Lara and Sarena open up about the often-overlooked realities of perimenopause and menopause. Together, they dive into the physical and emotional symptoms many women experience, from midlife mood swings to the stubborn changes in body composition. Sarena shares her personal journey, from recognising early signs to adapting her nutrition, exercise, and mindset to better support her body through this phase.

They explore why building muscle becomes harder with age, the crucial role of strength training, and how nutrition, portion control, and even intermittent fasting can make a real difference, not just for fitness goals, but for gut health and overall vitality. They also unpack the complexities of menopause hormone therapy (MHT), highlighting the importance of staying informed, advocating for your own health, and embracing midlife as a time to thrive, not just survive.

Whether you’re noticing changes or simply want to be prepared, this conversation is packed with honest insights, practical tips, and plenty of empowerment for women at every stage of the journey.

Chapters:

00:00 Introduction to Perimenopause and Menopause

02:01 Recognising Symptoms of Perimenopause

09:36 The Emotional Journey of Midlife

10:50 Health Changes and Lifestyle Adjustments

17:45 Nutrition and Exercise Strategies

24:11 Coping Mechanisms and Lifestyle Changes

28:35 Building Muscle and Strength Training for Women

32:54 Nutrition and Portion Control Insights

36:00 Intermittent Fasting and Gut Health

38:03 Understanding Menopause Hormone Therapy (MHT)

51:55 Advocating for Your Health and Finding the Right Support

Useful Links:

Australian Menopause Society factsheets and scoresheet! https://www.balance-menopause.com/balance-app/

https://www.menopause.org.au/health-info/fact-sheets

https://www.menopause.org.au/hp/gp-hp-resources/diagnosing-menopause?highlight=WyJzY29yZSJd

Diagnosing - www.menopause.org.au