Root to Rise: Pelvic Strength –
Where Your Power Begins
It’s not just about stopping leaks—it’s about building strength, freedom, and loving how you move.
Online- modern pelvic floor training
for active women between 25-65 years old
Full-body, functional movement — with breath, alignment, and pelvic power built in.
It’s dynamic, empowering, and way more fun than traditional pelvic floor drills.
06. May 2025, Tuesday 9 am -10 am PST ,
for 10 weeks
My doctor told me it's normal!
It is common, but not normal and nothing that you have to accept.
In fact, over 1 in 3 women experience pelvic floor dysfunction at some point—but most suffer in silence.
Going for a run doesn’t feel as fun as it used to—you suddenly have to pee.
When you sneeze, you have to concentrate really hard just to avoid wetting your pants.
Your drawers are full of pads and period underwear, but most of the time, they’re not even for your period. And in week four of your cycle, it all gets worse.
Pelvic floor issues are everywhere—way more common than you think. But no one talks about them.
After giving birth, no one teaches you how to truly rehabilitate. How are you supposed to return to sport? You’re left guessing.
And when menopause begins, all you hear is: “Pelvic floor problems are normal.”
No. They. Are. Not.
Here’s the truth:
Pelvic floor training can actually be fun.
It’s not just about doing kegels or “picking flowers with your vagina.” (Yes, that’s a thing!)
It can be sweaty, strong, and fully integrated into your full-body workouts.
In this course, you’ll train your pelvic floor the way it works best—in connection with your breath, your core, and real movement. It’s not boring. It’s not clinical. It’s real training that fits your life.
Modern, full-body pelvic floor training
No more isolating kegels—this course integrates pelvic floor work into dynamic, full-body workouts that reflect how your body moves in real life. Functional, empowering, and fun.
10 weeks of guided training—live and on-demand
Join live 1-hour sessions each week for 10 weeks. Can’t make it? No worries—each session will be recorded and uploaded within 12 hours so you can train when it fits your schedule. 2 years of access to all workouts & resources
Health starts at your center.
Your pelvic floor is deeply connected to your breath, posture, digestion, core, hips, knees—even your brain.
When you strengthen your pelvic floor, you strengthen your whole system.
That's me
Hi, I’m Nadja, a midwife and pelvic floor trainer from Germany.
With 16 years of experience in pelvic floor training, I invite you to tap into my expertise and start truly understanding your body—what it’s capable of right now, and how you can level up.
Pelvic floor training isn’t a one-time fix—it’s an ongoing process. But once you learn how to integrate it into your daily life and workouts, you’ll have the power to build strength and confidence from the inside out.
Let’s begin training your pelvic floor holistically, so it becomes a fun part of your life and your body feels stronger than ever.
This program is for you, if you...
- are tired of holding back because your pelvic floor isn’t supporting you the way it should.
- cross your legs when you sneeze, just in case.
- avoid jumping, laughing hard, or running—unless you're wearing protection.
- gave birth (whether 10 weeks or 10 years ago) and never quite felt the same since.
- are entering or navigating menopause and noticing more leaks, discomfort, or heaviness.
- want to feel secure in everyday moments - Laughing, sneezing, coughing jumping - without wondering, if you will stay dry.
- Want to gain strength and improve your performance by learning to read your body, adapt it to your training, and build strength that supports your movement, your confidence, and your life.
If any of this sounds like you, this program was designed specifically for you.
What You'll Get
10 weeks for pelvic floor strength
We begin with the essentials—like activating your deep abdominal tension—and build up to dynamic, full-body workouts that include pelvic floor integration. You’ll train for the things that bring joy: like jumping, running, and moving freely—without the fear of bladder leaks.
Weekly Habits That Reinforce Real-World Strength
Pelvic floor training is most effective when it becomes part of your routine. That’s why you’ll get weekly healthy habits and micro-practices to support your pelvic floor throughout your day—whether you're working, parenting, or relaxing.
Learn to listen to your body and adapt your training
No two bodies are the same. You’ll learn how to read your body’s signals, decide when you’re ready to progress, and test what works best for you. This course supports you individually—so you can feel confident and safe in every step.
Live guidance & long-term support
10 weeks of live online pelvic floor-integrated training. All sessions are recorded and uploaded to your personal platform within 12 hours—so you can watch anytime, from anywhere.
3 Live Q&A Sessions for Personal Guidance.
2 years of access to all course materials—because long-lasting strength takes time and consistency.
Course Dates & Time
Tuesdays | 9–10 AM PST | Starts May 6, 2025
All class calls will be recorded and available within 12 hours. Live Q&A calls are included after weeks 2, 5, and 10.
06 May 2025
13 May 2025 plus Q&A 15-20 min
20 May 2025
27 May 2025
03 June 2025
10 June 2025 plus Q&A 15-20 min
17 June 2025
24 June 2025
01 July 2025
08 July 2025 plus Q&A 15-20 min
That's what you need for the course
You need:
> Comfy workout clothes (no shapewear)
> pilates ball
> yoga mat
> 2 tennis balls
> resistance band
faq
That’s okay! All sessions are recorded and uploaded within 12 hours. You’ll have 2 years of access to every class and replay. Send questions ahead of time to get answers on the recordings.
Yes you can. If you're comfortable kneeling, standing on one leg, and doing balance or full-body workouts, you're more than welcome to join—no matter your age.
Absolutely. Whether you’re 10 weeks postpartum or 10 years, PROGRAM BRAND NAME helps you reconnect with your core and pelvic floor strength at any stage.
This course is self-pay, and your transformation is priceless. Many women find the long-term savings in health, confidence, and mobility worth every Euro.
Nope! This course meets you where you are at right now. The training is progressive and designed to build confidence and strength from the inside out. What is essential, is that you're comfortable kneeling, standing on one leg, and doing balance or full-body workouts.
I want you to feel totally comfortable joining—so there’s a 60-day money-back guarantee starting the day you sign up.
If you’re not convinced the course is what you need, just book a quick feedback chat, share your thoughts, and I’ll send your money back
No way! This is full-body, functional movement — with breath, alignment, and pelvic power built in. It’s dynamic, empowering, and way more fun than traditional pelvic floor drills.
Ready to Reclaim Confidence and Control?
Tired of dull, isolating Kegel exercises?
Join a vibrant 10-week journey that focuses on real pelvic strength—giving you the support and safety you need to enjoy life to the fullest, from workouts to laughter.
Imagine changing your daily life—feeling confident while jumping, laughing, even waiting in line for the restroom—without second thoughts.
Going to the gym and truly supporting your body from the inside out—not just going through the motions, but feeling real improvement with every workout.
Realizing your pelvic floor isn’t just “another muscle group,” but a powerful part of your core strength that you enjoy integrating into your movement and everyday life.
You deserve to feel strong, supported, and free in your body.
Are you ready for that shift?
Your Investment
230,- EUR
For the complete 10-week program
2 years of access
and the strength to move freely again — with zero fear.
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