fbpx

Pelvic Floor Muscle Training Workshops

Hi, I'm Kathi Janssens, my workshops can help you to stop leaking or rushing to the loo, lift your prolapse & enhance your intimate pleasure.
OnlineFree Quick Strength

Become empowered and confident in self-managing your pelvic floor with the best quality pelvic floor muscle training and practical, protective strategies.

Improve your bladder control.

Strengthen bowel continence.

Control sudden urges to pee.

Take charge of your prolapse.

Strengthen your core function.

Feel healthy, sexy and confident.

 How is my Pelvic Floor Muscle Training Different?

The exercises involved are:

N
TARGETED

Each Discreetly Fit exercise is strategically selected and tested to deliberately target all the crucial areas of pelvic floor muscle development that you need in everyday life, resulting in improved strength, speed, coordination, endurance, and relaxation.

N
POWERFUL

The Discreetly Fit Training Method not only emphasises the absolute correct technique but also purposefully creates maximum diverse movement and the ideal training intensity for your pelvic floor muscles to respond with improved condition and function.

N
INTERESTING

Sequencing Discreetly Fit Exercises in different variations create FUN and engaging training routines. This eliminates boredom, which is one of the biggest hurdles in maintaining the usual pelvic floor exercise practices.

N
REALISTIC

You can easily perform all powerhouse Discreetly Fit pelvic floor muscle training routines in 5–10 minutes once a day, anywhere, anytime, without the aid of any internal vaginal devices and without anyone knowing you are doing them.

But there is so much more to know….

Is having a leaky bladder, prolapse, and poor intimate sensation an inevitable part of being a woman?

Well… they can be…. But they don’t have to be!

We all lose pelvic floor muscle strength as we mature and go through hormonal changes like menopause.

Fortunately, there is a lot you can do to keep your pelvic floor working well. The key is knowing what to do, then applying it in protective quantities.

My program is the perfect platform to get what you need for this to happen. The right information, skills, exercises, support, and accountability

pelvic floor muscle training for women

“I can thank you for your course which I went to at Balmain in 2013. I have joined in on your 30 Day Pelvic Floor Reform three times every year since then. I practice your Pelvic Floor Exercises nearly every day and feel enervated and stronger each time. Thank you.”

Sally Lockrey

“It is really important to me to maintain my pelvic floor health. The course was very informative and I really appreciated the voice recordings online. I think that all women should take this course to prevent pelvic floor weakness in later life.”

Daisy Little

Teacher

Here’s When This Workshop is Right for You.

Ideally, you’re prepared to make your pelvic floor your special, high-priority project, as you’re keen to achieve results and completely ready to give it your best shot.

pelvic floor exercises for women

You don’t have a “problem” but you do experience occasional bladder accidents or you were told you have a slight prolapse.

Random, annoying bladder accidents, urgencies, and saggy pelvic organs are very common experiences for women and can turn into regular more prominent events in time. Even if they come and go now, this is the best time to stop them and prevent them from impacting you more significantly and interfere with your quality of life and how you feel about yourself.

“This program is so empowering. Highly recommended for women at any stage in life.”

You experience persistent incontinence and prolapse issues and were advised to include pelvic floor muscle training (Kegels) in your at-home practices.

Remaining compliant with your exercises can make or break your progress. Since this program has evolved from physiotherapy practices, it serves as a perfect complement to the work of your therapist or doctor. We’ll take your pelvic floor training to the next level and expand on the information you may have already received. Then I will help you to stay on track.

“Immensely helpful and very different from what I have read. The approach is far more comprehensive and goes beyond the normal pelvic floor exercises.”

You’ve tried Kegels before but didn’t experience significant results, weren’t sure if you’re doing them right, found them boring, and so you gave up on them.

Evidence is clear and undisputable on Kegels. However, the training composed of these contractions needs to meet certain criteria for beneficial practice. These include clean technique, a structured routine to target all crucial areas of muscle development, and strength training concepts. With everything in place, it’s impossible not to gain results from regular practice, so why not give them another go?

“Fantastic course. I learnt a lot plus it’s great to know I can make a difference. I will be doing daily exercises!”

Elevate yourself to the most powerful position to achieve and secure optimal pelvic floor function for life.

The self-management practices I’ll help you to embrace are considered by healthcare professionals worldwide to be the most effective treatment for incontinence, prolapse, and diminished intimate sensation. They’re safe to practice and show high clinical effectiveness.

“I have been supporting and recommending the Discreetly Fit Course for over a decade, why? Because I believe in its effectiveness and I have no hesitation in sending my students to do her course.”

Corinne Doret

Founder of Hills Yoga & PowerBirth

“The Discreetly Fit Course is a MUST for all women no matter what age or stage of life. Kathi presents in a very warm and friendly manner and gives such good, clear information that is relevant for everyone.”

Bianca Machliss

Director, Yoga Synergy

What Will You Actually Know After the Workshop?

This workshop was last updated February 2022.

Pelvic Floor Muscle Training

You will know how to correctly perform powerful, structured, and interesting pelvic floor muscle training sequences. These will take you 5-10 minutes to do 1/day.

This is a precious skill for life.

The training consists of five pelvic floor exercises, strategically targeting crucial areas of muscle development, each with very high strengthening potential. You will know exactly what to do.

Secure Bladder Control

Avoid wee incidents and rushing to the loo.

Safeguard Bowel Control

Preserve your ability to control poo and gas.

Protect Vaginal Condition

Improve organ support & intimate sensation.

Everyday Posture and Breath

Taking full advantage of the core connection.

Easing Excess Pressure

Lighten the workload on your base when needed.

Boosting Pelvic Floor Power

Rev up your strength when you need it most.

“For the first time in years today, I sneezed without wetting myself. Yay! Something good must be happening!”

“Knowledge gained in the Discreetly Fit program is a must for all women. To know, understand and experience all parts of the feminine was a wonderful journey. I know my life is different for the experience.”

“Discreetly Fit made looking after my pelvic floor achievable. I would highly recommend the course.”

You’ll Also Receive

Real-Time Ultrasound

Sydney Workshops only.

This safe, cutting-edge technology can reassure you that your muscles are working and you are contracting them correctly. The scan is non-invasive, and your privacy is respected, as only you and your program facilitator can see the screen.

Continued Support

You’ll be invited to join our online support program, the 30-Day Pelvic Floor Reform. We made this program as efficient as possible in three key areas: cost, time, and energy. This makes it much easier to continue with your pelvic floor practices.

Audio Training Guides

The Discreetly Fit collection of audio guides is continuously growing, with new pelvic floor training and relaxation tracks. Practicing with them is a great way to ensure the highest quality performance and remain active and up-to-date with your exercises.

Bonuses

Unlimited Help Desk Support

You can be reassured that you don't have to do this alone. You'll have unlimited, individual Help Desk support personally from me.

Extra Resources

  • Self Exam
  • Managing Urgencies
  • Abdominal Massage
  • Preventing Urinary Tract Infections
  • Managing Prolapse
  • Preventing Vaginal Infections
  • Breath Practice

Two Weeks Follow Up Support

(Sydney)

Enjoy practicing with Audio Guides to cement your practice. Take on my optional accountability challenge to stay on track.

Still not sure if this is your thing? If you answer YES to any of these questions, this workshop is absolutely for you.

  • Do you want to prevent long-term issues with incontinence and prolapse?
  • Is it time to eliminate bladder accidents when you sneeze, really need to pee, or exercise?
  • Are your bladder urgencies driving you crazy?
  • Do you want your prolapse to be best supported?
  • Have you received treatment from a gynecologist or a physio, and you were advised to do pelvic floor exercises but you don’t do them as much as you should?
  • Do you want to boost your intimate vitality?
  • Is it time to do something about your pelvic floor condition?

What to Expect from a Workshop

The Discreetly Fit Pelvic Floor Training

You’ll learn to correctly perform the Discreetly Fit Training, which is a modern and progressive way to strengthen your pelvic floor muscles. It contains five carefully selected and tested easy-to-learn pelvic floor exercises. They’re all richly potent to bring you satisfying results by improving pelvic floor muscle condition, coordination, endurance, speed, and relaxation.

You’ll be able to practice with audio files to ensure best-quality performance and assist in adherence to training. To keep things interesting, there are new routines produced three times a year.

The Discreetly Fit Teaching Method

You’ll learn the Discreetly Fit Training with a highly specialised, unique and fun learning technique, which will bring out your natural ability to connect with your pelvic floor. 

The Discreetly Fit Teaching Method was developed and super-refined over 15 years of face-to-face teaching with Real-Time Ultrasounds

Protective Strategies

The Discreetly Fit Training coupled with protective everyday strategies create a powerful combination to strengthen and protect your bladder control, correct organ position, optimal core function, and sexual sensation, so these are included in all workshop.

Your pelvic floor power will be given an immediate boost by some of the strategies, while others are designed to improve and sustain its condition over time.

Ongoing Support

Once you have completed the Discreetly Fit Workshop, you will be able to join the online support program called 30-Day Pelvic Floor Reform, three times per year. This is a super-motivational, cost-efficient, guided program specifically designed to assist you to stay on track with your pelvic floor exercises and strategies.

No Embarrassing Questions

You will only ever be asked a few questions to ensure that your participation in the Discreetly Fit program is beneficial for you at this time. These can be viewed here.

No Examinations

The Discreetly Fit Training and strategies show a universally beneficial impact on pelvic floors, just like brushing does for teeth; therefore, no examinations are required to learn my exercises and strategies.

No Vaginal Devices

There is no need for you to invest in any exercise device. Unrestricted muscle movement is the most powerful form of pelvic floor exercise. This also eliminates the need for ongoing equipment maintenance or the need to be dependent on the insertion of an internal device for the purpose of training.

Comfortable Space

Most women value privacy when it comes to addressing their pelvic floor issues. The Discreetly Fit space is relaxed and comfortable space for in-person workshops and a convenient and easy-to-navigate online program for those at home.

Sharing stories is optional, and there are no obligatory individual introductions.

All in-person workshops are restricted to a maximum of 10 participants, so you can enjoy a fun group-learning experience while receiving personalised attention.

OPTIONS

FAQ

Will this work for me?

I’m confident in saying, ‘Yes, it will!’ Pelvic floor training involves a variety of pelvic floor muscle contraction exercises that, when practiced correctly, achieve optimal loading. With regular training, the pelvic floor muscles respond to this kind of stimulus by increasing in strength and thickness. This has proven to be beneficial for everyone, regardless of age or fitness level.

How long before I see results?

Exercise has an almost-immediate effect on muscles. Most women report feeling a difference in their pelvic floor muscle strength by the second week of practice. Within 10 weeks, you will likely feel markedly stronger than when you started. Of course, this depends on many factors, including your present muscle condition and age.

Is this right for me?

The Discreetly Fit program is a great fit for you during all phases of your life, irrespective of whether you experience pelvic floor issues or not.

This is because the pelvic floor muscles always respond with increased strength to correctly performed, specifically targeted exercises.

So, pelvic floor training can help to remedy muscle weakness related bladder/bowel control issues and prolapse.

What if I'm too weak to learn?

If your muscles can move, you can teach them to exercise. You don’t have to be strong to begin learning; your present pelvic floor condition is the perfect condition in which to start.

The Discreetly Fit Teaching Methods, both online and in-person, is thorough and consider the varying individual pelvic floor muscle capabilities of women when they begin.

Who shouldn't sign up?

If you’re seeking professional development in the field of pelvic floor health this course probably isn’t right for you.

If your pelvic floor muscles are unable to relax this course isn’t right for you either at this particular point in time. Click here to see if you’re at risk of having hypertonic muscles.

What's involved?

Overall, Discreetly Fit Workshops are not physically demanding.

There are two components involved: (a) sitting and listening to information and (b) learning the Discreetly Fit Pelvic Floor Muscle Training.

The exercises involved are learned in a variety of different positions. If any position feels uncomfortable (e.g. kneeling), you can easily substitute it by a position that provides more comfort and suits your requirements.

Is this safe?

Yes, Discreetly Fit Workshops are completely safe. They contain information devised from physiotherapy practices that are strictly evidence-based.

Pelvic health physiotherapist, Mary O’Dwyer, has worked closely with me to create the Discreetly Fit program content so that it reflects the latest health and exercise research.

There are no fads, trends, or gadgets involved. I teach you only what research has proved will work.

Can my muscles become too tight from your exercises?

There is no evidence to suggest that correctly performed pelvic floor exercises result in overly tight muscles.

The Discreetly Fit Training does not only emphasise your muscles to effectively contract but also to fully relax. This movement encourages the optimal strengthening of your pelvic floor.

I’m seeing a physio/gynaecologist, will I still benefit from this program?

Yes, you will! You have found the perfect complement to the treatments you are already receiving or have received. I can help you to do your part in making sure your symptoms don’t return.

I’ll also help you to stay on track with your pelvic floor self-management practices via the 30-Day Pelvic Floor Reform.

Can I do Pilates/Yoga or core training instead?

Current research has the strongest support for pelvic floor exercises as a form of physical activity to remedy bladder-control issues and manage prolapse, however, support for Pilates and like practices are emerging and promising.

Consider performing these with pelvic floor exercises in combination. It’s good to have pelvic floor muscle training handy anyway, in case you ever drop out from attending classes.

Do I need this if I’m pre- or post-surgery?

Yes, you do. Pelvic floor exercises become especially important prior to or following pelvic floor repair surgery or hysterectomy. They strengthen the tissues of the pelvic floor so that stitches hold better, and you will have a higher chance for long-term success post-procedure.

Pop in to ask your surgeon to seek advice on when the best time is to gently start exercising your pelvic floor muscles post-op.

I’m pregnant. Should I wait to do this after childbirth?

It’s best not to wait. The benefits of pelvic floor exercises performed during pregnancy are well documented; they improve continence and can produce better birthing outcomes for you and your baby.

If you learn our training during pregnancy, you can perform pelvic floor exercises immediately after childbirth, which is the optimal time to begin.

Creators & Teachers

Kathi (Katalin) Janssens – Sydney & Online

Creator, Program Director, Exercise Therapist & Women’s Health Educator

Kathi is a former Hungarian Olympic-level gymnast turned women’s health educator.

Since 2006 Kathi has been facilitating and developing the Discreetly Fit Program and also providing personal support for those women who join in.

She has completed a Diploma Course in Exercise Therapy with the prestigious Hungarian Semmelweis University of Health Sciences.

In addition to her employment experience with world-leading fitness clubs around the world, Kathi worked as a presenter for Nike and Reebok, and as a Sports and Fitness Program Coordinator for the Dubai Police Force. She was also a presenter at the 2018 Women’s Health and Fitness Summit in Melbourne.

Presently Kathi is completing a Master of Counselling program so she can help women overcome mental health challenges associated with pelvic floor dysfunction.

Mary O’Dwyer

Consulting Expert – Pelvic Health Physiotherapist & Author.

Before her retirement at the end of 2020 Mary generously reviewed the Discreetly Fit program content to ensure the information presented is the very best in pelvic floor health and is synced with the latest research. She also participated in the Q&A segment of our 30-Day Pelvic Floor Reforms. 

Mary is an internationally renowned Australian pelvic health physiotherapist who truly understands the results women can achieve with the right resources.

To raise awareness of the prevention and treatment of pelvic floor issues in women, Mary has published “My Pelvic Flaw,” “Hold It Sister,” and “Hold It Mama.”

Over her active years, she volunteered for the Australian Continence Association, speaking at forums and educational events and conducting workshops for fitness trainers, allied health professionals, and midwives.

The free Revive Your Pelvic Floor Mini Course will quickly get you on the right track so you can start enjoying great benefits.

Any questions?