SE1 EP4: Pelvic floor health & leak free impact & lifting exercise.

On the final episode of Season 1 of the podcast I joined by Dr Bella Smith and Baz Moffat. Dr Bella aka the Digital GP, is an NHS GP with a specialist interest in women’s health. Bella acts as a GP advisor to The Eve Appeal, has featured on Sky News, BBC Radio and Channel 4 and has had many articles published in the national press. Baz is an inspiring women’s health and fitness coach and a former Team GB rower and medallist. Her holistic approach focuses on prenatal, postnatal, perimenopausal and menopausal women with one common goal – to help women move freely and live life to the full. Together Bella and Baz are working to inspire and educate women on all things related to the menopause. In this episode we talk about what is meant by the term’s perimenopause and the menopause, the different options available to help minimise the symptoms and what all these changes might mean for performance and training in active women.If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Dr. Bella Smith: www.thedigitalgp.com | @thedigitalgp Baz Moffat: www.bazmoffat.com | Insta: @bazmoffatstrongtothecoreSeason 1 of the podcast has been kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £4 a month. By becoming a Patron of the The Period of The Period you’ll receive a range of benefits including early access, bonus episodes, and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on  The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show

On today’s episode I joined by Emma Brockwell. Emma is a women’s health physiotherapist specializing in postnatal rehabilitation and is passionate that all women return to postnatal exercise safely and effectively. Emma actively campaigns for improvements in women’s health care co-founding Pelvic Roar, a pelvic health campaign group. She is also on the Clinical Advisory Board of the Active Pregnancy Foundation, The Perinatal Physical Activity research Group and Pandas UK.  Emma has also written for Women’s Running and Women’s Health Magazine. Finally, along with her co-authors Emma wrote the UKs first Return to Running Postnatal Guidelines. In this episode we discuss the benefits of post-natal exercise, how you can make a safe return to post-natal running, as well as other forms of exercise whether that be at an elite level or just recreationally, and finally end with some common questions on breastfeeding, post-partum clothing and even buggy running.If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Emma Brockwell: Instagram: @physiomumuk | Twitter: @emma_physiomum | Website: https://www.physiomum.co.uk/Season 1 of the podcast is kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £4 a month. By becoming a Patron of the The Period of The Period you’ll receive a range of benefits including early access, bonus episodes, and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on  The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show

On today’s episode I joined by Dr Marlize De Vivo a senior research fellow in perinatal physical activity at Canterbury Christ Church University, and Sally Kettle a speaker, adventurer and with Marlize, co-founder of The Active Pregnancy Foundation. The Active Pregnancy Foundation has the goal of supporting women to stay active throughout pregnancy and beyond, by providing expertise and advice, changing culture and challenging policy.This episode is aimed at empowering women to keep active and exercising confidently and happily throughout pregnancy. We discuss the benefits of keeping active during pregnancy, the current evidence-based guidance in this area and how we can improve the quality and consistency of the information we give to pregnant women.If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Sally Kettle: Instagram: @sallykettle Twitter: @sallykettle | Dr Marlize De Vivo: Instagram: @starbucks_lisa Twitter: @marlizedvAdditional resources: The Active Pregnancy Foundation: Instagram: @activepregnancyfoundation | Twitter: @PregnancyActive | https://www.activepregnancyfoundation.org/Season 1 of the podcast is kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £4 a month. By becoming a Patron of the The Period of The Period you’ll receive a range of benefits including early access, bonus episodes, and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on  The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show

On today’s episode I am delighted to be joined by Elisa Nédélec, a PhD student at Nottingham Trent University who is investigating the potential impact of reproductive hormones on the incidence of non-contact ACL injuries in female athletes. Elisa completed her Masters in Physiotherapy and Rehabilitation in Belgium and worked for eight years as a sports physiotherapist, specialised in orthopaedics, traumatology, and global postural rehabilitation. Her research interests include female physiology in sport and exercise, sport injury primary and secondary prevention, and the potential a pluri-disciplinary team has for ensuring a more equal practice of sports for girls and women’.Generally, injury risk is largely sport specific, but there are differences between males and females. Specifically, research indicates that women are up to 3-6 times more likely to sustain an ACL injury when compared to men. Therefore this episode is here to shine a light on female-specific injuries in sport and exercise as we discuss the risks and what to be aware of in terms of ACL injuries, including how the menstrual cycle and oral contraceptive use might affect injury risk and injuries before highlighting what we can potential do to minimise these risks as female athletes and those working with them.If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Elisa Nédélec: Twitter: @ElisaNedelec Additional resources: FAIR-ACL Project: Twitter: @fairaclproject | https://fairaclproject.isrg.org.uk/ Season 1 of the podcast is kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £4 a month. By becoming a Patron of the The Period of The Period you’ll receive a range of benefits including early access, bonus episodes, and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on  The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show

On today’s episode I am joined by Renee McGregor. Renee is a leading sports dietitian, specialising in eating disorders, REDs, the female athlete, and performance. Her practice and knowledge are supported by extensive experience of working in both clinical and performance nutrition, including Olympic, Paralympic and Commonwealth teams. She is also a best-selling author and the co-founder and director of #TRAINBRAVE a campaign raising the awareness of eating disorders in sport; providing resources and practical strategies to reduce the prevalence.Whilst there is an abundance of information on sports nutrition out there, not all said information is relevant to the female athlete. Which is why this podcast episode is here to bring an awareness to female-specific nutrition as we discuss fuelling the female athlete and  REDs – relative energy deficiency in sport – including what it is, what the signs and symptoms include and how as a female athlete (or coach) you can best support yourself.If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Renee McGregor: Insta: @r_mcgregor Twitter: @mcgregor_renee  Additional resources: https://reneemcgregor.com/ | https://trainbrave.org/ | https://reneemcgregor.com/product/the-female-athlete-training-diary/Season 1 of the podcast is kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £4 a month. By becoming a Patron of the The Period of The Period you’ll receive a range of benefits including early access, bonus episodes, and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on  The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show

On this episode I am joined by Dr Emma Ross and Dr Rich Burden. Emma and Rich worked together at the @EIS where they co-lead the SmartHER Programme to improve support of British Olympic and Paralympic female athletes within the UK high performance system. The SmartHER programme aimed to empower coaches, athletes, and sports practitioners to better understand the exercising female, and how to capitalise and cope with her physiology and psychology in the context of sport. In this episode we discuss: (1) how the SmartHER program come about and what the goals of the SmartHER campaign are, including who it’s for and the topics covered; (2) how female athletes and those working with them can raise awareness of these female specific factors and apply the likes of female athlete research in the real world; and (3) lessons learnt so far from working in this area and what they would like to see happen in the future.If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Emma Ross: Insta: @emma_zoe_ross Twitter: @ezross | Rich Burden: Twitter: @rich_burden  Additional resources: https://www.thewell-hq.com/ | https://www.eis2win.co.uk/Season 1 of the podcast is kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £4 a month. By becoming a Patron of the The Period of The Period you’ll receive a range of benefits including early access, bonus episodes, and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on  The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show

On this episode I am joined by I am joined by Helen Keeble, a physiotherapist who specializes in pelvic health, Dr. Amal Hassan, a sports and exercise medicine doctor, and Elizabeth Davies a women's fitness coach. Together, Helen, Amal and Elizabeth recently created Umi Health to offer online advice and education about female pelvic health to every woman, everywhere. This episode opens the conversation surrounding a vital, but often overlooked area of our bodies – the pelvic floor, as we discuss why all women should be aware of their pelvic floor health, how pelvic floor dysfunction might influence performance and how we can resolve and even prevent pelvic floor issues from occurring. If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Helen Keeble: Insta : @helenkeeblephysio  | Dr Amal Hassan: Insta: @sportexercise_dr_amal | Elizabeth Davies: Insta: @themummycoach.co.uk  Additional resources: https://www.squeezyapp.com/ | https://thepogp.co.uk/Season 1 of the podcast is kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £4 a month. By becoming a Patron of the The Period of The Period you’ll receive a range of benefits including early access, bonus episodes, and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on  The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show

On this episode I am joined by Dr Sarah Gilchrist . Sarah has over 20 years’ experience in the UK high performance sport industry and has supported British Rowing to multi-gold medal success throughout the Beijing, London and Rio Olympic and Paralympic cycles. Sarah also has a Professional Doctorate in recovery, with a special focus on sleep and athletic performance. It is this knowledge that she now brings to worlds outside of elite sport where sleep, downtime and managing your energy are key pillars of daily life. Finally, Sarah also sits on The Sleep Charity Advisory Board and is a Trustee for Fertility Network UK. In this bonus episode we cover topics from what is meant by sleep, how women-specific factors, such as the menstrual cycle, pregnancy and menopause might impact on sleep, and tips on improving you sleep quality.If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Dr Sarah Gilchrist: Info: https://www.linkedin.com/in/dr-sarah-gilchrist-ab8773150/?originalSubdomain=uk | ResearchGate: https://www.researchgate.net/profile/Sarah-Gilchrist-2 | Twitter: @SarahLGilchrist | Insta: @gilchristperfAdditional resources: http://www.gilchristperformance.co.uk/ Season 1 of the podcast is kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £4 a month. By becoming a Patron of the The Period of The Period you’ll receive a range of benefits including early access, bonus episodes, and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on  The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show

On this episode I am joined by Dr Jenny Burbage and Dr Nikki Brown. Jenny is an Associate Professor in the School of Sport, Health and Exercise Science at Portsmouth University. Her primary research area is in breast biomechanics and breast health, with interests in breast pain, poor bra fit, the function of breast support and the effect of breast support on performance. Nikki is an Associate Professor in the Faculty of Sport, Health and Performance Science at St Mary’s University. Recent projects Nikki has been involved in include investigation of sports bra use, sports bra preferences, breast pain and bra fit issues in exercising females, as well as breast education of adolescent girls. In this episode we discuss the anatomy, physiology, and biomechanics of the breasts and what this might mean for sport and exercise, the potential influence of the breasts on participation and performance in sport and exercise, and practical tips for ensuring the best fit for sports bras.If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Dr Jenny Burbage: Info: https://www.port.ac.uk/about-us/structure-and-governance/our-people/our-staff/jenny-burbage | ResearchGate: https://www.researchgate.net/profile/Jenny-Burbage | Twitter: @jenny_burbage Dr Nikki Brown: Info: https://www.stmarys.ac.uk/staff-directory/nicola-brown | ResearchGate: https://www.researchgate.net/profile/Nicola-Brown-19 | Twitter: @DrNikkiBrownAdditional resources: https://www.port.ac.uk/research/research-centres-and-groups/research-group-in-breast-health | https://www.treasureyourchest.org/Season 1 of the podcast is kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £4 a month. By becoming a Patron of the The Period of The Period you’ll receive a range of benefits including early access, bonus episodes, and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on  The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show

On today’s episode I am joined by Dr Kirsty Elliott-Sale. Kirsty is an Associate Professor of Female Physiology and the Head of the Musculoskeletal Physiology Research Group at Nottingham Trent University. Kirsty completed her PhD at Liverpool John Moore’s University which examined the effects of female reproductive hormones on muscle strength and since then her work has mainly focused on female athletes. On this episode we explore hormonal contraception and discuss the impact it has on our physiology, the potential influence it can have on our performance and training as active females and then finish with some practical tips for sportswomen and those working with them.If you enjoyed listening to this episode, please leave a rating and review, and please share with your teammates, coaches, friends, and family!Resources: Dr. Kirsty Elliott-Sale: Info: https://www.ntu.ac.uk/staff-profiles/science-technology/kirsty-elliott-sale | ResearchGate: https://www.researchgate.net/profile/Kirsty-Elliott-Sale | Twitter: @ElliottSale Elliott-Sale, K. J., McNulty, K. L., Ansdell, P., Goodall, S., Hicks, K. M., Thomas, K., ... & Dolan, E. (2020). The effects of oral contraceptives on exercise performance in women: a systematic review and meta-analysis. Sports medicine, 1-28.Martin, D., Sale, C., Cooper, S. B., & Elliott-Sale, K. J. (2018). Period prevalence and perceived side effects of hormonal contraceptive use and the menstrual cycle in elite athletes. International journal of sports physiology and performance, 13(7), 926-932.Season 1 of the podcast is kindly sponsored by Umi Health. Umi Health are on a mission to make pelvic health accessible to every woman, everywhere. Exclusively for the listeners Umi Health are offering a 7-day free trial - all you need to do is go to their website and enter the code PERIOD at either sign up or upgrade. For more information: www.umi-health.com| Insta @umihealth | Twitter: @HealthUmi | Facebook: @UmiHealthLtdCheck out more from The Period of The Period: www.periodoftheperiod.com | Insta @periodoftheperiod | Twitter @periodofperiod | Facebook @periodoftheperiodYou can also find us on Patreon. We have three different membership levels all priced under £5 a month and supports our mission to change the narrative for women in sport and exercise by increasing awareness and providing evidenced-based information and support to sportswomen and those working with them. Through becoming a Patron of the The Period of The Period you’ll receive a wide range of benefits including early access, bonus episodes, resources and more! If you want to help us continue doing what we do then please head to www.patreon.com/periodoftheperiod*Disclaimer: Material and content discussed on The Period of The Period Podcast are intended for general information only and should not be substituted for medical advice*.Support the show