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GETTING STARTED TO KNOW YOUR BODY
10 Lessons-
PreviewWelcome to your transformation!
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PreviewYour Journey starts here: Transforming Your Relationship with Life . Practical Tips for Embracing Challenges, Taking Responsibility, and Finding Daily Joy
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PreviewDiaphragmatic breathing
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PreviewWhy is diaphragmatic breathing SOOO essential for our pelvic floor
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PreviewSidelying breathing on a roller. DON'T DO WITH OSTEOPENIA OR OSTEOPOROSIS
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PreviewRelief positions for tightness and prolapse
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PreviewGET IN touch with your pf
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PreviewDIY Diaphragm release - try it and you will never feel the same :-)
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PreviewRibcage smash
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StartRibcage mobilization with a roller
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RELAXING THE BACK - BACK BODY EXPANSION
8 Lessons-
PreviewCrocodile breathing
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PreviewSkin rolling to help the upper abs chillax :-)
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PreviewChildpose For Back Expansion
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PreviewFoam Rolling Your Back program
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PreviewLat and chest opener with a chair
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PreviewFull Squat Breathing
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StartBack Expansion with mouth or HA exhale
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PreviewSegmental Cat & Cow
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GETTING YOUR TAS ON BOARD (TRANSVERSUS ABDOMINIS)
10 Lessons-
Preview90/90 core activation tutorial
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Start9090 more trouble shooting if you can't feel those TAs
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Preview90/90 Core activations setup
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Preview9090 core activation case study
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Preview90/90 troubleshooting with Tana
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PreviewProximal hamstrings activation
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PreviewWorkout Along video - for beginners
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PreviewHands and Knees - core activation setup
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PreviewHands and Knees core activation tutorial
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PreviewSidelying leg lifts
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INTERMEDIATE CORE - HAMSTRINGS, LEG LIFTS AND BIRD DOG made easy so everyone can do them RIGHT!
11 Lessons-
PreviewOverhead press with leg lifts
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PreviewLeg lifts
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PreviewLeg lifts with serratus anterior
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PreviewBird dog tutorial
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PreviewBird dog - arms only
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PreviewBird Dog with slides
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PreviewHamstring activation progressions I
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PreviewHamstring activation progression II - do this if you have an anterior pelvic tilt
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PreviewGolf Club Press
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PreviewCross press and hold with a ball
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PreviewSwiss ball push down
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OPENING UP THE BACK OF YOUR PELVIS
9 Lessons-
PreviewUnderstanding your pelvis
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PreviewGet your sacrum moving
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PreviewSacrum Release
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PreviewFemur pullbacks - setup
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PreviewFemur pullbacks - exercise breakdown
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PreviewHip drops and hip shifts
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PreviewPelvis Smash - Pelvis Internal Rotation
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PreviewAnterior to Posterior Hip mobilization with a monster band
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PreviewLateral hip mobilization with a monster band
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LOWER BODY
13 Lessons-
PreviewFoot - Pelvic Floor Connection. Your fee are windows to your pelvic floor!
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PreviewPrep your feet for every lower body workout
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PreviewFoot massage with a ball
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PreviewHip hikes
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PreviewRockbacks - preparation for squats and deadlifts
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PreviewDoorknob Squats - squats made easy
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StartSquats with a roller or a swiss ball
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PreviewAdductor stretches and releases
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PreviewLower body rolling with a ball and a roller
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PreviewHow to hip hinge properly
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PreviewWarrior 3 internal rotation
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PreviewIsometric wall squats with hip shifts
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PreviewSingle leg squats against the wall
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INTRO INTO UPPER BODY MOVEMENTS
8 Lessons-
PreviewHow can overhead movements hurt your pelvic floor?
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PreviewOverhead press into a roller lying
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StartMake your neck stronger
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PreviewShoulder blade push-ups
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PreviewSerratus roll up the wall
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PreviewY's and shoulder blade squeezes in childs pose
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PreviewProne Cobra for Midback Activation
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PreviewProne Cobra on a Swiss Ball
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InControl - Pelvic Floor Transform
Stop leakage, improve prolapse and be in control of your bladder!
Course Curriculum
Iveta Uhrovska
My Story
I’ve always considered myself a fit person despite my sedentary job. After a complicated labor, I happily returned to work, naively hoping to restore my life and prenatal body back. Unfortunately, my body failed to bounce back:)
At first, I was hoping that my bladder prolapse and peeing my pants with every minor cough or sneeze would somehow miraculously change after 3 months, or 6 months then 9 months postpartum.
But nothing has changed; I was not able to run, jump, laugh, cough, or even shout without wetting my panties completely. I tried going to the gym, but I felt something was not alright. I felt empty. Despite already being a certified personal trainer and a yoga teacher, I was NOT able to fix myself!
Failed by doctors
My ob-gyn kindly explained that she was not able to resume running after her 2 kids, so I should just get used to wet pants, as well. Upsetting, right?
I saw a pelvic floor physical therapist who prescribed kegels and sent me home after a 30-minute consultation, not even wanting to see me again. I knew kegels were not the answer. I was incontinent for 4 years with a "mild prolapse" that no one bothered to explain. Could doing kegels for a couple of weeks fix it? Unlikely. It just didn't add up.
Then the headaches kicked in
Since I was a mother, my body was the last priority on the list, I kept waiting it out. When my kid was about 4 years old I started coming home with persistent headaches until one day at 9 am I already felt the pressure on my temples. I was tired, in pain, frustrated with my body and completely devastated. It was so unfair!
I decided to resign from my job because I was a Zombie, a complete disaster. I rehabbed for several years, studied human movement, corrective exercise, meditation and functional movement.
I'm leak- and pain-free, without any prolapse symptoms.
I can run, jump even do Crossfit. My headaches were due to core instability and overall weakness in my dysfunctional body.
(If I get one I know exactly what went wrong and can fix it.)
I'm working towards pullups, running a 10k, handstands and backbends. The fun stuff! :-) and I will be honored to guide you on your healing journey!
What the participants have to say
Course Pricing
Tier 1 - Basic Transformation - NO OFFICE HOURS
4 payments of
$449 USD
per month
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Video Library, Posture Analysis, & Movement Assessment and Feedback on your Exercises
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- Access to an extensive video library of 60+ videos
- 5 days of support and feedback to all your exercise videos
- Weekly check-ins
- Access to a private FB group for accountability and community
- Posture Analysis
Tier 2 - Complete Transformation Package
4 payments of
$599 USD
per month
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Tier 1 + Office Hours 3xWeek Video Library, Posture Analysis & Movement Assessment, Office Hours 3x Week
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- Access to an extensive video library of 60+ videos
- 5 days of support and feedback to all your exercise videos
- Weekly check-ins
- Access to a private FB group for accountability and community
- Movement Assessment
- Posture Analysis
- Customized workout plan
- Live Office Hours 3x/week on Zoom (Mo, Tue, Thu)
Tier 3 - VIP Package
4 payments of
$749 USD
per month
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Tier 2 plus 1 private coaching session/month If you prefer a more personalized approach but can't afford 1:1 coaching
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- Access to an extensive video library of 60+ videos and lectures
- 5 days of support and feedback to all your videos
- Weekly check-ins
- Access to me via a private FB group for community and accountability
- Movement Assessment
- Posture Analysis
- Customized Workout Plan
- Office hours 3x/week on Zoom (Mo, Tue, Thu)
- 4 private 45-min coaching sessions ( 1x/month)
Tier 4 - Somatic Trauma healing and Hypno therapy
4 payments of
$849 USD
per month
-
Tier 1 + a total of 6 one-on-one sessions with a trauma therapist and somatic healer
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- Access to an extensive video library of 60+ videos
- 5 days of support and feedback to all your exercise videos
- Weekly check-ins
- Access to a private FB group for accountability and community
- Movement Assessment
- Posture Analysis
- Customized workout plan
- Live Office Hours 3x/week on Zoom
- 8 private sessions total with a trauma- and hypnotherapist (2/month)
