A Busy Woman's Guide to Pelvic Floor Health (When You Don't Have Time for BS)
You know what drives me absolutely insane?
Somewhere right now there's a woman who's crushing it in every other area of her life…
She’s running teams, hitting PRs, building businesses, raising humans and she's dealing with pelvic floor issues and getting told it's "just part of being a woman."
Or she's being handed a photocopied sheet of kegels and sent on her merry way like that's somehow going to solve years of dysfunction.
If you're reading this you're probably that woman.
You schedule your workouts like meetings, you track your macros and your pace and your lifts, you invest in coaching because you get that expertise saves time and actually gets results.
So let's talk about what actually matters when it comes to your pelvic floor health in a way that respects your time and doesn't treat you like you need everything dumbed down
Here's What Nobody Tells You About Your Pelvic Floor
That pressure during deadlifts? The leaking when you run? The feeling that something's just off? That's not a life sentence or "just what happens after kids" and it sure as heck isn't your body failing you.
Your pelvic floor is responding exactly how it's been trained to respond which means it can be retrained.
But most women get stuck because they think pelvic floor health is all about doing more kegels and honestly if one more person tells you to "just squeeze and relax" I'm going to lose my mind on your behalf.
Your pelvic floor doesn't work alone.
It's connected to your breath, your core, your hips, your posture, even your nervous system.
Fixing it requires way more than a few squeezes between conference calls and that's where most of the advice out there completely misses the mark.
Why What You're Doing Isn't Working
I see this all the time with high-performing women.
They're doing physical therapy and modifications and exercises they found on Instagram but nothing's actually changing.
It's because they're treating individual symptoms instead of looking at the bigger picture.
Like if your car's check engine light comes on you don't just put tape over it right? You figure out what's causing it in the first place.
Leaking isn't the actual problem it's just what your body's doing to tell you something else is off. Same with pressure or that weird feeling of heaviness. Those are symptoms of something deeper usually a combination of things like how you're managing pressure during movement or breath patterns that create too much downward force or hip and core weakness that makes your pelvic floor work overtime or a nervous system that never gets out of fight or flight mode.
You can't kegel your way out of something that involves your whole system but you can rebuild things from the ground up when you actually know what's happening and have a real plan for addressing it.
What Pelvic Floor Rehab Actually Looks Like
So what does this look like when you strip away all the fluff and generic advice?
It starts with actually assessing what's going on instead of making assumptions.
Cookie-cutter programs don't work because your body isn't cookie-cutter and what worked for your friend who had two vaginal births might be completely different from what you need if you had a C-section or what someone dealing with prolapse needs versus someone dealing with urgency.
You have to know what YOUR body specifically needs.
Then it's about rebuilding coordination before you even think about strength.
Most women want to jump straight to strengthening exercises because that's what we're good at and what feels productive but if your pelvic floor doesn't know how to coordinate with your breath and your core then adding load just reinforces the bad patterns.
It's like trying to deadlift 300 pounds with terrible form…you might get it off the ground but you're setting yourself up to get hurt.
We teach the system how to work together first and then we can start adding intensity back in. And this is the part most rehab programs completely miss!
They'll get you to "functional" where you can do daily activities without symptoms and then they're like great you're healed good luck.
But functional isn't what you're after. You want to feel powerful again, you want to train hard and lift heavy and run fast and feel confident doing it.
That takes a different approach entirely, one that actually understands performance and respects your goals instead of telling you to modify forever.
Let's Talk Timelines…
I know what you're thinking - okay but how long is this actually going to take?
Real talk it depends on what's going on with you specifically but most women start seeing improvements within the first 4-6 weeks when they're actually addressing what's causing the issue instead of just doing random exercises they found online.
Real sustainable change where you're back to training without being scared or compensating all the time usually takes somewhere between 3-6 months of consistent strategic work.
Is that what you wanted to hear? Probably not but think about it for a sec…
You've likely been dealing with these symptoms for months or even years already and you've probably spent at least that much time trying things that didn't actually work.
So the real question isn't how long will this take, it's more like are you ready to invest in something that will actually fix the problem or do you want to keep throwing things at the wall and hoping something sticks eventually.
Because one of those paths gets you results and the other one keeps you stuck in the same place.
What You Actually Need
If you're serious about fixing this and I mean actually fixing it instead of just managing symptoms for the rest of your life, here's what matters.
You need someone who speaks your language.
You're not a sedentary person who needs to "get moving". You're an athlete who needs to understand load management and progression and performance metrics.
Find someone who gets that difference because it's huge.
You need a clear plan with actual measurable milestones. Vague hope and "let's see how it goes" doesn't work for you and honestly it shouldn't work for anyone.
You need structure, you need benchmarks, you need to know what success looks like and how you're going to track it along the way.
You need accountability and expert guidance. Executing isn't your problem, you're great at that. But you need someone who knows the roadmap and can adjust it when your body throws you a curveball because it will and that's completely normal.
And maybe most importantly you need permission to invest in yourself the same way you invest in other areas of your life.
You'll pay for a business coach and a nutrition coach and a strength coach without blinking but somehow when it comes to your pelvic floor there's this weird hesitation about investing in high-quality care.
This is not the place to DIY your way through and it's definitely not the place to bargain hunt.
This is your body and your performance and your confidence and your quality of life. It's worth the investment.
Here's The Thing
Your pelvic floor issues aren't a character flaw or a sign that you're weak or that your best days are somehow behind you.
It's a mechanical problem that has a strategic solution and you don't have time for anything less than that.
So stop settling for Band-Aid solutions that don't actually address what's happening. Stop believing that leaking or pressure or pain is just part of life now because it's not.
This is the to stop letting people dismiss you with generic advice that clearly isn't working.
The version of you that can push hard and train without fear and feel powerful in her body, she's not gone.
She's just waiting for the right support to show up again and honestly you've been patient long enough.
Ready to actually solve this instead of guessing?
If you're done with the DIY approach and you're ready for a clear plan and expert guidance and an actual roadmap back to performance, we have a 3 step proccess for you.
Book a strategy call and we'll create a personalized plan to get you back to training confidently without the fear or leaking or limitations that have been holding you back.
Because you don't have time for things that don't work and I don't have time for programs that don't deliver.
Let's fix this for real this time.
