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The Core Confidence Network is your destination for health and wellness information for vagina owners (with a heavy emphasis on pelvic health because that is the source of our core confidence) through pregnancy, motherhood and menopause.

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Pelvic Health 101

Pelvic Health 101

Learning about pelvic health should be easily accessible to everyone and tracking our progress is just as important.

Understanding Diastasis Recti

Understanding Diastasis Recti

I recall when I was first pregnant; I bought The Pregnancy Bible and read it diligently every day to see what was happening to me and my babe….

Become a Core Confidence Specialist!

Become a Core Confidence Specialist!

Learn how to train women safely and effectively through all life's stages with advanced knowledge of the core and pelvic floor.

Water Exercises and their benefits during Pregnancy

Water Exercises and their benefits during Pregnancy

As a low-impact therapy, aquatic exercise is ideal for pregnancy pain relief. Increased buoyancy, greater flexibility and less risk of falls are also benefits.

Nutrition and how it relates to hormonal function

Nutrition and how it relates to hormonal function

Hormones are referred to as the body’s chemical messengers. There are around 200 different hormones in the human body.

Kegels & Cocktails LIVE Event

Kegels & Cocktails LIVE Event

Join Kim Vopni, The Vagina Coach, and her trusted speakers for a fun and informative night out!

Hypopressive low-pressure Fitness

Hypopressive low-pressure Fitness

The technique was developed in Spain and is a training system that combines low-pressure postures, breath training, myofascial stretching and neurodynamics.

Regain your Confidence with Pelvic Floor Physiotherapy

Regain your Confidence with Pelvic Floor Physiotherapy

Pelvic floor physiotherapy can help with challenges like incontinence and organ prolapse and regain a sense of control and confidence in your life.

FREE WEBINAR - 6 Essential Steps to Ensure a Successful Pelvic Surgery

FREE WEBINAR - 6 Essential Steps to Ensure a Successful Pelvic Surgery

Are you struggling with pelvic floor symptoms consuming your thoughts and interfering with your quality of life? Are you considering surgery as an option?

Life Stages and a Woman's Health & Wellbeing

Life Stages and a Woman's Health & Wellbeing

As our bodies change over time, our health needs change too. We will discuss the different stages with information to support wherever you are on your path.

Why I Love Midwives

Why I Love Midwives

I believe midwives play a huge role in protecting the perineum which in my world is huge in terms of preventing some aspects of pelvic floor dysfunction.

Hydrating for a Healthy Pelvic Floor

Hydrating for a Healthy Pelvic Floor

Do you decrease your water intake to avoid having to go to the bathroom throughout the day?

How will exercising after having a baby be different?

How will exercising after having a baby be different?

How to care for your body while you are pregnant or recently postpartum, can often be confusing and difficult to know exactly what is right for you.

Diastasis Recti and Tips for Optimal Healing Postpartum

Diastasis Recti and Tips for Optimal Healing Postpartum

Diastasis recti, or diastasis as it is more commonly referred, is composed of two straps of muscle (“six-pack”) held at the midline by the Linea Alba.

Postpartum Fitness for New Moms

Postpartum Fitness for New Moms

With so much conflicting information about how to care for your postpartum body and exercise postpartum, it can be easy to feel overwhelmed.

Take the Fear out of Menopause and make it a Positive Journey

Take the Fear out of Menopause and make it a Positive Journey

If you’re approaching the age of menopause, you may be unsure, or even a little fearful, of what to expect. Menopause is often surrounded negative undertones.

We love High Heals but do they love our Pelvic Floor?

We love High Heals but do they love our Pelvic Floor?

High heels can be beautiful and sexy, but they can also be a problem for your posture, spine, and back.

Women’s Health and Staying Well in 2022

Women’s Health and Staying Well in 2022

Women’s health trends continue to influence the health decisions of women, stemming from the ongoing pandemic.

What is female Pelvic Reconstructive Surgery?

What is female Pelvic Reconstructive Surgery?

Reconstructive surgery aims at restoring the anatomy of the pelvic floor and eliminate bothersome symptoms from incontinence and prolapse.

Staying Active throughout Pregnancy

Staying Active throughout Pregnancy

I am a mother and personal trainer who has been specializing in women's health for over 17 years and was a personal trainer for anyone for 6 years prior.

You deserve body confidence and it all starts with the pelvic floor

You deserve body confidence and it all starts with the pelvic floor

Incontinence, chronic back pain, and organ prolapse are common challenges for women but not something you need to live with or accept as normal.

Ways to Help Women Reduce and Minimize Holiday Stress

Ways to Help Women Reduce and Minimize Holiday Stress

With the holiday season and all the festivities, feelings of comfort and joy may not be the first thing that comes to mind for many women.

My Decision to Have Prolapse Surgery - Rectocele Repair

My Decision to Have Prolapse Surgery - Rectocele Repair

This post is about my decision to have surgery for my prolapse, a rectocele, that I have lived with for over 8 years now.

Four Types of Incontinence and Solutions

Four Types of Incontinence and Solutions

Incontinence is any unwanted loss of urine at any time and any amount. There is a solution.

Pelvic Floor Dysfunction-What-Why-How and Surgery

Pelvic Floor Dysfunction-What-Why-How and Surgery

The pelvic floor is muscles, ligaments, connective tissues, nerves that support the bladder, uterus, vagina, and rectum to help the pelvic organs stay in place.

Can Scoliosis Cause SI Joint/Tailbone Pain

Can Scoliosis Cause SI Joint/Tailbone Pain

SI joint dysfunction (Sacroiliac) results in inflammation and can be debilitating. Scoliosis can be a trigger.

Obstructive Sleep Apnea, Nocturia and Women

Obstructive Sleep Apnea, Nocturia and Women

How many bathroom trips do you make during the night? Nocturia (nighttime urination) is common with women suffering from Sleep Apnea.

Can Sex Cause Pelvic Pain During Pregnancy

Can Sex Cause Pelvic Pain During Pregnancy

You're growing as your baby is growing. This can lead to increased pressure in the pelvis and muscles surrounding the vulva, that may create discomfort.

How should I exercise during pregnancy?

How should I exercise during pregnancy?

Everyone knows the benefits of exercise. Pregnancy is a time when exercise is key, for a fit pregnancy and for the benefit of baby too!

Understanding Diastasis Recti and Pregnancy

Understanding Diastasis Recti and Pregnancy

During pregnancy, the growing uterus stretches the muscles in the abdomen and the connective tissue (the linea alba) to make more room for the baby.

Recipes for a Healthy and Fit Pregnancy

Recipes for a Healthy and Fit Pregnancy

With cravings raging it is sometimes a challenge to eat clean and healthy during pregnancy, so we thought we would share a few ideas.

Having a Fit Vagina (Pelvic Floor) through all stages of pregnancy

Having a Fit Vagina (Pelvic Floor) through all stages of pregnancy

The majority of women have been or will become pregnant at some point in their life. Having a Pelvic Health professional on your health care team is key!

Have you been told to do kegel exercises to help with your incontinence?

Have you been told to do kegel exercises to help with your incontinence?

Urinary incontinence in women is very common and kegel exercises are often the initial prescription but…

Giving Birth is Like Running a Marathon, maybe 5 or 6 Marathons!

Giving Birth is Like Running a Marathon, maybe 5 or 6 Marathons!

Birth is a very physically and emotionally demanding event and just like we would train for a marathon, we need to train for birth!

Self Care during Pregnancy - Be your own Advocate and Keep on Moving!

Self Care during Pregnancy - Be your own Advocate and Keep on Moving!

Women are natural nurturers and we often forget the most important person to take care of during our pregnancy. Ourselves!!

Why does my pelvic floor hurt during my period/menstrual cycle?

Why does my pelvic floor hurt during my period/menstrual cycle?

Menstrual pain happens when the muscles in the uterus contract, causing cramping. The pelvic floor and back can also feel achey.

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