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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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Hip Sequence Moves for Better Pelvic Health

Hip Sequence Moves for Better Pelvic Health

These exercises are all done on the floor and also help for women experiencing Incontinence, Prolapse and Pelvic Pain.

Why train for birth? Birth Like A Boss

Why train for birth? Birth Like A Boss

Because labour is probably the most demanding event, you will ever do!

Release Tight Pelvic Floor Muscles for Pain Relief

Release Tight Pelvic Floor Muscles for Pain Relief

Hypertonic muscles or a non-relaxing pelvic floor can be a major contributor to pelvic pain and discomfort such as tailbone pain or SI Joint pain.

Menopause and Painful Sex don’t have to go together!

Menopause and Painful Sex don’t have to go together!

We can feel good and enjoy all stages of life without the stress of pain. Understanding the issues and solutions can bring back the pleasure we deserve.

Tight Hamstrings can Contribute to Incontinence & Prolapse

Tight Hamstrings can Contribute to Incontinence & Prolapse

Do you suffer from pelvic pain, diastases recti or pelvic organ prolapse? Tight hamstrings and hip flexors can cause pelvic floor pain and tension.

Menopause, Perimenopause, and Myths

Menopause, Perimenopause, and Myths

Menopause can be a confusing time for many of us. We want to be informed with the facts so life doesn’t have to be such a roller-coaster ride.

Return to Running Postpartum

Return to Running Postpartum

The pelvic floor needs to be retrained and research is pointing to the fact that we need more time than 6 weeks...

Pelvic Floor Safe Ab Exercises and Prolapse

Pelvic Floor Safe Ab Exercises and Prolapse

It is often difficult to know how to strengthen the core in a safe way when dealing with prolapse.

Kegels & Cocktails is over 50% sold out...get your tickets asap!

Kegels & Cocktails is over 50% sold out...get your tickets asap!

The event is June 22nd from 6pm to 9pm at Brix Studio in Gastown. It is World Continence Week and I know it is a busy week but carve out time for YOU!

June is Pelvic Organ Prolapse Awareness Month

June is Pelvic Organ Prolapse Awareness Month

50% of women will have signs or symptoms of Pelvic Organ Prolapse over their lifetime.

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.

Over 26K views of this Author’s content on Klusster.

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