The Mana Guide to
the core & pelvic floor
Strengthen your core and pelvic floor
and reclaim your body confidence!
(Because your bladder should not control your life)
If you’re tired of leaking every time you laugh, sneeze or work out,
then you probably already know that you need to strengthen your pelvic floor.
You don’t need me to tell you how frustrating it is to have to take a mental note of where the bathroom is every time you go out, or how stressful it can be to rush to the bathroom when you urgently need to go. RIGHT NOW.
Maybe you’ve heard that this is just a normal part of being a woman…
...that 2 out of 3 women leak after having a baby
...that 50% of women aged 45-59 experience leaking
...that 70% of women do NOT seek help or treatment for this problem!
Well, I’m here to remind you that just because it’s common, doesn’t mean it’s normal.
LEAKING, PAIN, BULGING OR HEAVINESS IS A
SIGN THAT YOUR PELVIC FLOOR NEEDS SOME SERIOUS TLC
You’ve probably known for a while now that something isn’t quite right ‘down there’,
but you have no idea how to bring this up with your doctor without wishing the ground would just swallow you up.
Maybe you’ve been so busy caring for your new baby that you just don’t have the time or the energy to do anything more than cross your fingers and hope it will fix itself.
Or maybe that was you 5, 10, 20 years ago...but you’re still telling yourself that all these years later that it’s normal after you’ve had a baby and it’s all just a part of being a woman!
Because in an ideal world you’d be that strong and confident woman whose life isn’t controlled by her bladder. You wouldn’t need to stash pads and spare underwear in your bag or politely decline all offers of a drink because you know what happens next.
In an ideal world, you would laugh and exercise without fear of leaking, you’d be enjoying incredible, pain-free sex and you wouldn’t be worrying about that dragging sensation that feels like your insides are falling outside… (can that even happen??)
It’s easy to feel like we need to figure it all out on our own, but this is the loneliest, least effective way to a strong core and pelvic floor...
what if you could...
Reclaim your confidence and control over your bladder and bowel
Improve your pelvic floor symptoms without resorting to expensive and invasive surgery
Increase your sexual sensation and have better orgasms
Enjoy a healthy pregnancy and a smooth labour
Recover from childbirth or pelvic surgery faster
Reduce your risk of prolapse
The Mana Guide to
the core & pelvic floor
A comprehensive education and workout program that retrains and strengthens
your core and pelvic floor – for life!
This is the Ultimate Wellness Bundle that not only shows you exactly how to identify and understand your pelvic floor symptoms – but how to improve your pelvic health,
fix your symptoms and reclaim your body confidence!
This Guide has been created by a qualified physiotherapist and women’s health educator and is based on the highest quality research and best practice.
Here's what you get
what's inside the guide?
the mana guide to the core & pelvic floor
100 pages of essential knowledge to help you understand your core and pelvic floor
Anatomy and function of the core and pelvic floor muscles
Overactive pelvic floor – When Kegels do more harm than good
Healthy bladder and bowel habits
How to avoid constipation (and how to sit on the toilet properly!)
Discover why you’re always busting in the middle of the night
Identifying symptoms and your risk of developing a pelvic organ prolapse
Flatulence and faecal incontinence
The effects of menopause on the pelvic floor
When to seek treatment
Women’s health physiotherapy – What to expect
complete core & pelvic floor exercise program
complete workout program for your core & pelvic floor (over 100 pages)
How to protect your pelvic floor during exercise
Complete guide to pelvic floor-friendly exercises (and those to avoid) for cardio workouts,
ab exercises and strength training
A step by step guide to activating your core and pelvic floor the right way, including a series of pelvic floor exercises to tackle your specific symptoms
A complete exercise program targeting your core and pelvic floor
– Beginner, Intermediate and Advanced levels.
– Every exercise includes colour photos, detailed descriptions and the Advanced series includes progression ideas to take beyond the program as you continue to improve
bonus glute workout guide
Because the glutes work closely with the core and pelvic floor (and everyone wants a nice butt!)
glute workout guide
Let's add it up!
I wanted to create Guides that are accessible to women at all stages of life,
from new mums to women hot flush-ing their way through menopause.
Here’s what you’re getting when you grab your Guide today:
The Mana Guide to the Core and Pelvic Floor - $ 67 value
Complete Exercise Program for Your Core & Pelvic Floor - $ 67 value
BONUS Glute Strengthening Workout Guide - $37 Value
When you add it all up, that’s a value of $171
Think about how quickly the bills add up with regular visits to a women’s health physiotherapist, plus doctor’s visits, plus referrals to specialists who may then suggest that surgery is your only option.
If you’ve been spending time and money looking for the right resources then you know how valuable this could be.
I have dedicated years and thousands of dollars in research and study to learn and package this guide for you into
an easy to follow format using only the highest quality evidence-based practice.
Total Value - $171
But you'll get access to everything for just $47!
My commitment to you
I love to learn!
I am committed to professional development, so I always aim to keep up to date with the latest research and best practice recommendations. My promise to my Mana Wellness Tribe is that I will always keep you up to date.
If practice changes in the future, you will know about it!
If this Guide is updated, you will get a copy of the newest version COMPLETELY FREE!
That’s my promise to you.
Don't take my word for it...
Hi, I'm Rachel!
curious about me?
Women’s Health Educator
Physiotherapist, Nutrition & Health Coach, Natural Fertility Educator
...and your biggest cheerleader!
I founded Mana Women’s Wellness with the mission to empower curious women to tune in to their own body’s intelligence, understand what it needs and recognise when it is signalling that something is not quite right.
I was sick and tired of watching family and friends struggle to find the help and support they desperately needed during their pregnancies and after birth. I was frustrated that incredible women were not getting the treatment they needed because of their location, their finances and because nobody was giving them any advice! I realised how many women believed that it was normal to leak after a having a baby, to experience pain during sex and to simply accept their symptoms as a part of being a woman.
My goal is to educate and empower women at all stages of life so they can better understand their health and celebrate their bodies. The Mana Guide to the Core and Pelvic Floor is a collection of digital products that can instantly be downloaded wherever you are in the world. This Guide covers everything you need to know about your core and pelvic floor, and provides you with an incredible foundation for improving your symptoms and profoundly changing your life!
I hope that I can inspire you on your journey towards better health.
Is this for you?
the mana guides are perfect for you if...
You already know that the pelvic floor is important, but you’re not entirely sure what it is or how to strengthen it safely
You’ve noticed signs of pelvic floor dysfunction and you know you need to do something…but you have no idea where to go, who to talk to or what to do next
You’ve been putting up with leaking, heaviness or pain for too long already and you’re ready to fix your symptoms once and for all
You’ve recently had a baby and noticed that your symptoms aren’t going away on their own, and now you’re wondering if you’re going to leak forever
You’ve been told that your only options are expensive and invasive surgery or to put up with your symptoms, but you’re determined to explore all of your options first
You want to understand what is happening inside your body and you’re ready to commit to an evidence-backed program so that you can improve your pelvic floor symptoms
now is the time
What are you waiting for?
Don’t let any more time pass by hoping your symptoms will disappear on their own.
If you’ve read this far, you owe it to yourself to honestly answer these questions.
What if just one lesson in this Guide…
Helps you to tune in to your body’s intelligence, understand what it needs and recognise when it is signalling that something is not quite right?
What if just one exercise in this Guide…
Helps you to improve your symptoms, your confidence and your sex life?
What impact will that have on your relationships, your health and your joy?
What would these changes be worth to you over a lifetime?
There is an extraordinary truth in the expression, “Knowledge is power”.
When you truly understand your body, you are empowered to make informed decisions about your health.
You have nothing to lose and everything to gain.
This is your chance to take control of your health, boost your confidence and
finally start living the life you deserve.
You might be wondering...
frequently asked questions
Sounds great! So, how much does it cost?
My doctor has told me I will need surgery to fix my pelvic floor issues. Is this Guide still suitable for me?
While I have not physically assessed you, nor do I know your individual medical history, studies indicate that 80% of women can improve their symptoms with pelvic floor exercise alone. I cannot guarantee that this Guide will be enough to prevent surgery in your case, but I can certainly recommend that you explore all of your conservative management options before committing to invasive and expensive surgical intervention.
Does this Guide replace seeing a women’s health physiotherapist?
No! This Guide is full of advice and information about identifying pelvic floor concerns and improving the strength of your core and pelvic floor, but it can never replace individual assessment and treatment.
I have not assessed you as an individual, so I do not know your unique needs. I will always encourage the women I work with to consult a qualified women’s health physiotherapist to assess your symptoms and confirm you are activating your core and pelvic floor muscles correctly.
If you would like more information on services available in Australia you can access it on the websites of the Continence Foundation of Australia or the Australian Physiotherapy Association.
Can you remind me of everything I’m getting when I purchase The Mana Guide to the Core and Pelvic Floor?
Couldn’t I just read a blog or Google the answers I need?
Will this Guide and workout program help me?
With almost 10 years’ experience in the healthcare industry and my own qualifications as an Australian-trained and registered physiotherapist, certified nutrition and health coach and a trained teacher in natural fertility education, I am sharing with you the best available information in this field. To be clear though, when it comes to your health, there are no fast or guaranteed results.
I could never ethically guarantee that this Guide will “cure” your problems (and I would be extremely wary of anyone who did make these kinds of promises), but I can assure you that if you implement the program consistently in your life, the information you learn will help you to work towards your goals.
There is no “normal”, as all women are unique in their own bodies. If you have a particular health concern that you are aware of, I would encourage you to organise a private consultation with me and to always consult a trusted health professional if you are unsure.
To get the most out of your education, I recommend regular one on one coaching to ensure you are applying what you learn to your individual needs.
But isn’t it normal to leak or experience pain, especially after having a baby or with older age?
Absolutely not! Scroll back up and read this page again, lovely! Pelvic floor symptoms are common, but they’re not normal – and you shouldn’t have to put up with them any longer! Pain, leaking or a heavy, dragging sensation are signs of pelvic floor dysfunction that need to be addressed before they gets worse.
How much time will I have to commit?
I completely understand how busy life can be, and so The Mana Guides have been designed to fit in with your life. This is not an online course, where you are drip-fed content week after week. When you purchase this Guide, you will get instant access to all digital downloads to work through at your own pace. If you are participating in one on one coaching while reading your Guide, you may like to plan out your progress with me so that everything aligns.
Remember, once you get this Guide you’ll get lifetime access. You are free to refer back to essential information any time you have a question.
How is my Guide delivered to me?
The Mana Guides are digital downloads that will be sent straight to your inbox after purchase. They can be instantly accessed anywhere in the world. All you need is an internet connection!
Once you purchase your Guide, you will receive a confirmation email and a digital download email (psst if you can’t see this email maybe check your junk mail). You will also be able to access your guide from the Order Confirmation page. To access your eBook, simply click the digital download link and save it to your device (I suggest opening with iBooks). Make sure you open this email and save your digital download within 24 hours of your purchase!
Please note that there is a download limit for the Guide and each purchase is subject to ONE user and subject to copyright protection. Sharing your unique download link is prohibited and may result in an infringement and immediate deactivation of your digital download. Thank you for your honestly and supporting this project I have worked so hard on!
Is this an online course or membership?
Nope, it’s a one off payment for a complete wellness bundle that you can download instantly and access anytime – forever.
I don’t believe in drip-feeding you content week after week. You’ve come here for solutions and I’m going to give them to right away. These Guides are designed to work through at your own pace and the Core and Pelvic Floor Workout Program can be progressed whenever you feel that you are ready.
If you’re like me, you’ll want to devour everything as soon as you can and I know how frustrating it is to be left waiting patiently for the next round of information. This Guide is yours to read through and learn from as many times as you like.
What if I make a purchase then change my mind?
The Mana Guides and all other Mana Women's Wellness education resources are intended for women who are serious about making positive lifestyle changes.
Once you have purchased content, you have gained instant access to all learning materials. As such, all payments, including deposits, trials, events, coaching or course payments are non-refundable. I am not selling you a material item that can simply be returned; I am selling essential knowledge and training that you can’t give back once you learn it.
My heart and soul have gone into my own study and the creation of Mana Women’s Wellness, and so I believe that once you commit to self-improvement, it is my responsibility to keep you accountable. Self-doubt is completely normal. It means you are about to start something big and are ready to make lifelong changes to your health. Ultimately what you get out of the program is up to you. I provide the learning materials, it is now up to you to fully commit to the program and to yourself.
I am committed to learning and development, so I always aim to keep up to date with the latest research and best practice recommendations. My promise to you is that I will always keep you up to date. If practice changes in the future, you will know about it! If this Guide is updated, you will get a copy of the newest version COMPLETELY FREE!
That’s my promise to you.
If you have any concerns at all before taking the next step, please get in touch with me directly and I will be more than happy to answer your questions.
You can read the full Terms and Conditions HERE.