The Healthy Pelvic Floor Workbook

The Healthy Pelvic
Floor Workbook
All rights reserved. No part of this material may
be published, broadcast, rewritten, or
redistributed in whole or in part without express
written permission.
The ideas, procedures, and suggestions

contained in this material are not intended to
replace a one on one relationship with a qualified
healthcare professional and are not intended as
medical advice. Always consult a knowledgeable
medical professional about your symptoms.
Neither the author nor publisher has any control

and does not assume any responsibility for
author or third party websites or their content.
Copyright 2023
What You will Learn
1 | WELCOME
2 | CLASS 1: THE MYTHS & THE LIES
6 | CLASS 2: STOP THE LEAKING, PAIN, & FATIGUE
11 | CLASS 3: HYDRATION & NUTRITION
18 | CLASS 4: EXERCISE, GENETICS & BLOOD FLOW
23 | CLASS 5: TOOLS, TIPS & TECHNIQUES
28 | CERTIFICATE OF COMPLETION
29 | ANSWERS TO CLASS 1 TRUE AND FALSE
Copyright 2023 All Rights Reserved

Welcome......I've been waiting for you!
Hello and welcome to the Healthy Pelvic Floor Masterclass experience! I am thrilled that you said
‘YES’ to spending some time with me to learn not only about your pelvic floor, but really your entire
body as the parts of our body are so interconnected.
This workbook is a mashup of information that will level up your learning from watching the 5
sessions that make up this masterclass. There are some fun to-do’s, recipes, journaling pages where
you can collect your thoughts and what you learned, a coloring page to calm your mind before we
get into some of the exercises that will start to improve your pelvic floor strength and function.
Want to know how to ensure that this experience lives on and on for you??? We do not want the
learning to simply end at the end of this event, right!!?? This workbook will be our tool that you use to
take the information that we cover together and turn that info into education. The education phase
happens when you start to take inspired action on something that you learned and live it. Maybe
you really connect with one of the hydration tips or maybe you start to love the way your feet feel
after we do our foot release together in Class #4 that starts to lift some of the tension in your pelvic
floor (yep, you read that right, we are going to learn how tension in your feet contributes to tension
in your pelvic floor and vice-versa!). This is how info becomes education.
The impact of this masterclass does not end there because there is one more phase. We want to turn
that education into wisdom and there is a very simple way to make that happen. When you share
the info that has become education for you with someone else, this is where wisdom lives! Teaching
someone else what you have learned now doubles the impact and reach of this event and we love
that you are a part of this community of women who are looking for a new way of living in and
loving their body!
So, cheers to you for choosing to come along on this journey! Have fun, learn lots and let’s transform
our bodies and minds together!
Jana Danielson
Pilates & Pelvic Floor Expert
Copyright 2023 All Rights Reserved PAGE 1

The Myths
&
The Lies
CLASS 1

Class 1 - The Myths & The Lies
We are told that because we are women that we just should expect pelvic floor issues
to be a part of our lives. Well……in the words of the infamous 80’s rock band Twisted
Sister, “We’re not going to take it anymooorrreeee!” Let’s kick things off with a little True
and False to get a sense of your Pelvic Floor IQ! The answers are at the back of your
workbook on Page 29.
True or False
1. 1 in 5 women will experience some form of pelvic floor dysfunction in their lifetime. T/F
2. Men also have pelvic floors. T/F
3. Women who have not given birth do not have pelvic floor issues. T/F
4. Your pelvic floor is made up of 14 small muscles that form a hammock shape. T/F
5. Drinking less water in a day is a great pelvic floor health strategy because the
amount of times you will need to go to the bathroom will decrease. T/F
6. In most cases of erectile dysfunction in men, the root cause is a pelvic floor that is too
tight. T/F
7. Once you become a mom, you get your lifetime membership to the Pee Club. T/F
8. Tension in your jaw can cause tension in your pelvic floor and vice-versa. T/F
9. Breathing with your big breathing muscle called the diaphragm brings in 600% more
oxygen into your body than breathing in a shallow manner. T/F
10. Poor standing and seated posture can put a lot of extra strain on the muscles of the
pelvic floor and can lead to a too tight or too weak pelvic floor. T/F
11.The main nerve that runs from the brain to the pelvic floor area that sends messages
and sensations to and from these parts of our body is called the pudendal nerve. T/F

Notes, Insights & Ideas after watching this class

What I Learned?
One thing that I learned in this class was
____________________________________ and I am going to share this
one thing with ____________________________________ (name of
person you will share with) by ___________________ (date).

Stop the
Leaking,
Pain & Fatigue
CLASS 2

Research shows that 90% of pelvic floor dysfunction is a fitness/movement issue and
NOT a medical issue. Ladies, this is GREAT NEWS as it means that most of us can
improve our pelvic floor health when we know what the steps are to fix it! In today’s
masterclass, We will be covering the connection between how we breathe and how
good (or not) our pelvic floor functions. We will also learn about the main nerve that
brings messages and sensations (spanning from pleasure to pain) to this area of our
body. Leave this class with posture and breathing basics that you can start to do today
so that you can feel more aligned and energetic by the end of the week!
In today’s class we will be covering some super basic anatomy so that you can have a
better understanding of the key components that impact our pelvic floor.
Diaphragm Muscle - our main breathing

muscle. It is the muscle in yellow that looks
like a mushroom cap or an open umbrella.
The diaphragm is considered to be the
ceiling of the core. This is the view looking at
it from the front of the body.
This is another view of the

diaphragm as if you are laying on
the floor looking up at the body.
This is a female pelvic floor. It is considered

to be the the floor of the core and is made
up of 14 small thin muscles.

This is the pudendal nerve in yellow
in the diagram to the right. It is the
main nerve that runs from the brain
to the pelvic floor area. It has 2 main
jobs, it is a motor nerve which
means it sends messages to and
from the brain to the pelvic floor and
it is a sensory nerve. This means
that it allows the spectrum from
pleasure to pain to be felt in the
pelvic floor area.
This is the connective tissue in

our body called fascia. When
fascia is healthy, it will glide along
our muscles like a kid going down
a waterslide. When we are
dehydrated and over caffeinated
fascia and muscle can stick
together like super sticky velcro.
Over time this fascia wraps around muscle tissue like a boa constrictor
snake and essentially chokes the muscle by restricting the amount of
oxygen-rich, nutrient-rich blood that can make its way to the muscle.
Without this blood flow, the muscle will start to die. P.S. Did you know that
cellulite is fascia that has stuck to the outer-most layer of our skin and
this is what creates the cottage-cheese looking texture to the skin.


What I Learned?

Hydration
&
Nutrition
CLASS 3

Class 3 - Hydration & Nutrition
Most women who seem to be running to the bathroom all day long believe that if they
drink less water, that would decrease their bathroom pitstops……..yet, this is NOT the
case! In our class today, I am excited to share what I call the ‘Hydration Pyramid’, this is
how our body uses water in a priority system, and how dehydration can actually
increase your bathroom breaks! Let's also discuss the importance of nutrition in
muscle strengthening and preventing inflammation. At the end of this class you will
have a new perspective on the water you drink and the food you eat in a day.
See the Hydration Pyramid below. Your brain is the first organ to be hydrated by the
first sips of water you drink. Only after the brain has what it needs from a hydration
perspective does the next layer, our vital organs get what they need. If and only if there
is enough water drank during the day will the tissues of your muscles, fascia, joints,
ligaments and tendons get what they need. So much of our inflammation in our body
can stem from a lack of hydration. So....go grab your water bottle now take a few sips
and then continue with your workbook!
Hydration Pyramid
BRAIN
VITAL ORGANS
MUSCLES, FASCIA, JOINTS,

LIGAMENTS, TENDONS

General Pelvic Floor Health Nutrition
Vitamin D
Supports muscle strength and function
Can improve an overactive bladder and
can reduce urinary incontinence
Fatty fish and fortified milk are examples
Anti-inflammatory and antioxidant rich

foods
Reduces inflammation
Rich in Omega-3 fatty acids, Vitamin E
and Magnesium
Meat, nuts (walnuts and almonds), seeds
(hemp, sunflower, pumpkin, flax), dark
leafy greens, berries, raisins, dates,
broccoli, carrots, potatoes, cinnamon,
turmeric, garlic, ginger
Increase Fibre and Water
Decreases constipation
Whole grains, oatmeal, brown
rice, whole wheat pasta, berries,
apples, oranges, broccoli.
carrots, brussel sprouts, black,
Extra note: be mindful lima and garbanzo beans, chia,
flax, almonds, pistachios
of acidic foods and
drinks as they can Decrease alcohol, soda and caffeine
contribute to irritation Caffeine is a powerful diuretic that can
in the lining of the put extra stress on the bladder and
bladder make urine storage a challenge
A strategy could be to start with ½ and ½
caffeinated and decaf, herbal teas, elixir,
water

Jana’s Hormone Balancing & Libido Boosting Elixir
I have never been a coffee drinker yet thought the girls who drank coffee were super
cool. So…..I started to make an elixir each morning for my husband and I. We LOVE
starting our day with this yummy goodness. Here is how I make mine:
This will make 2 servings, use the brands of ingredients that you love most:
1 ½ cups of any type of milk you choose

½ cup water
1 heaping tbsp of raw cacao powder
1 tsp maca
1 tsp collagen
1 tsp mushroom adaptogenic mix (I use a 16 mix blend)
½ tsp cinnamon
½ tsp vanilla
Blend for 1 minute, pour into pot on the stove and heat.
My husband likes a bit of honey in his, I like mine without.
Enjoy!

HYDRATION PIZZAZZ!
Here are some of the best combos to make healthy infused water. It is best to use a
glass pitcher and leave your fruits/vegetables/herbs in the water for at least 4 hours in
the refrigerator.
SOME OF THE EASY-TO-MAKE FRUIT INFUSED WATER RECIPES

Mint, Honeydew, and Cucumber
Lemon, Strawberry, and Basil
Rosemary, Blueberry, and Lemon
Ginger, Blackberries, and Orange
Lime, Watermelon, and Kiwi
Lime, Pineapple, and Coconut
Ginger, Mango, and Raspberry
Mint, Grapefruit, and Pomegranate


What I Learned?

Exercise
Genetics
&
Blood Flow
CLASS 4

Class 4 - Exercise, Genetics & Blood Flow
Today is the day that the missing piece to the pelvic floor puzzle gets revealed!!! So many
women focus on kegels and kegels and kegels for their pelvic floor rehab and often this
does not yield the results that they hope for and deserve. Why is this? In today’s class
we will discover how impactful intentional exercise coupled with proper breathing can
be for the health of the whole body, especially the pelvic floor. We will cover the
importance and the role our fascia plays in the health of our pelvic floor, will touch on
genetics and epigenetics and will get down on our mats to do some pelvic floor
focussed exercises. Get ready to move!
Oftentimes our mind is full which is a challenging state to be in if we are trying to be

mindful about our breathing, our movement and our posture. We have added this
amazing coloring page here for you to work on when you can. Even if it is for 2 minutes
and then you focus inward with some of the movements that we do together in today’s
class, your body and mind will get closer and closer to being on the same page!


What I Learned?

Tools,Tips
&
Techniques
CLASS 5

Class 5 - Tools, Tips & Techniques
What a week it has been!! We have covered the anatomy of the pelvic floor, breathing,
optimal posture and the 60/40 rule. We touched on hydration and nutrition strategies,
fascia, nitric oxide, blood flow, how jaw tension and foot tension can impact pelvic floor
tension. We moved together, learned together and today is the day where we will
discover MORE ways you can leave this masterclass experience with a plan specifically
for improving YOUR pelvic floor health. Today is all about DOING. Get ready to practice
your diaphragmatic breathing, you will also learn how to do a release on your
diaphragm so that you can optimize your inhales and exhales (which also impacts
longevity!!!). Then we will do a yummy jaw release together - say good-bye to that tension
in your face and be prepared to give your feet a good working over as we focus on foot
health as prevention for pelvic floor health! So much goodness, we can hardly stand it!!!
Here are the exercises and releases we did throughout the week. I have added what
class we covered eqach tip in so that if you want to go back and watch that class, you
can. A final suggestion - circle the one(s) that you are going to take inspired action on
and make part of your life starting today. Do not choose more than 3 as we want to
ensure that you are successful at the slow and steady change. You can add more in 2
weeks from now.
1. Take a glass of water to bed and drink it before leaving your bedroom in the morning.
Find this in Class 4
2. Gratitude - when you go to bed, speak 3 things out loud that you are grateful for that
occurred during the day and when you wake up in the morning speak 3 things out loud
that you are looking forward to being grateful for that day. Find this in Class 1.
3. Posture check 3 times a day. Feel where you are in 60/40 if you are standing or feel
where your bony butt bones are if you are seated. Find this in Class 4.
4. Sipping water vs chugging water. Find this in Class 4
5. Pinch of Pink Himalayan sea salt in your water. Find this in Class 4.
6. Hands on feet release. Place fingers between toes and twist. Find this in Class 5
7. Diaphragmatic breathing 3 times a day for 10-12 breaths each time. Remember that
when you are breathing in this way you are also getting in your core work as you are
connecting and working your deepest abdominal muscle, your transverse abdominals!
Find this in Classes 2, 4 and 5.
8. Diaphragm release with hands or with fascia release ball or tennis ball. Find this in
Class 5.
9. Clamshell exercise to strengthen your glute medius (which is a teammate of the

pelvic floor). Find this in Class 4.
10. Make the Hormone Balancing & Libido Elixir each morning or evening. Find this in the
Class 3 section of this workbook.

11. Start to eat more anti-inflammatory foods. Find this in Class 3.
12. Do your jaw/face release as we learned that tension in our jaw can impact tension in
our pelvic floor and vice-versa. Find this in Class 5.
13. Want to give your water some pizzazz!! Infuse it with the natural flavors of fruit,
vegetables and herbs/spices. Find list in the workbook under Class 3.
14. Decrease your intake of alcohol, caffeine and soda. Find this in Class 3.
15. Put your hands on your body, one hand on the flat bone right above the breasts called
the sternum and one hand on your belly button and breathe in through your nose and
out of your mouth filling that bottom hand with air on the inhale and melting the body
(pull your belly button toward your spine) as you exhale. Find this in Classes 2, 4 and 5.
TOOLBOX


What I Learned?

Thank you for your commitment to your health and
for becoming a Pelvic Floor Health Champion! You
deserve all the energy, confidence and love in the
world! Remember to take care of your body as it is
the only place you have to live.
Host, Healthy Pelvic Floor

Masterclass

Answers to Class 1 True and False
1. 1 in 5 women will experience some form of pelvic floor dysfunction in their lifetime.
FALSE - 1 in 2 women will experience some form of pelvic floor dysfunction in their
lifetime. This is covered in Class 1
2. Men also have pelvic floors. TRUE - they sure do! This is covered in Class 2.
3. Women who have not given birth do not have pelvic floor issues. FALSE - every BODY
can experience pelvic floor issues, in fact a root cause of bedwetting in kids is a too
tight pelvic floor. This is covered in Class 2.
4. Your pelvic floor is made up of 14 small muscles that form a hammock shape. TRUE.
This is covered in Class 2.
5. Drinking less water in a day is a great pelvic floor health strategy because the
amount of times you will need to go to the bathroom will decrease. FALSE - this actually
can cause MORE frequent urination because our urine gets so concentrated when we
are dehydrated that it irritates the lining of the bladder and so we feel the sensation to
pee more often. This is covered in Class 3.
6. In most cases of erectile dysfunction in men, the root cause is a pelvic floor that is too
tight. TRUE. This is covered in Class 2.
7. Once you become a mom, you get your lifetime membership to the Pee Club. FALSE -
this is a hard nope! When mom’s take good care of their pelvic floor before and after the
baby is born they can return to a healthy state. Pelvic Floor Physiotherapy is a huge
benefit to new moms (actually to everyone!). This is covered in Class 2.
8. Tension in your jaw can cause tension in your pelvic floor and vice-versa. TRUE. This is
covered in Class 4.
9. Breathing with your big breathing muscle called the diaphragm brings in 600% more
oxygen into your body than breathing in a shallow manner. TRUE. This is covered in
Classes 2 and 4.
10. Poor standing and seated posture can put a lot of extra strain on the muscles of the
pelvic floor and can lead to a too tight or too weak pelvic floor. TRUE. This is covered in
Class 4.
11. The main nerve that runs from the brain to the pelvic floor area that sends messages
and sensations to and from these parts of our body is called the pudendal nerve. TRUE.
This is covered in Class 2.

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The ideas, procedures, and suggestions

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2 | CLASS 1: THE MYTHS & THE LIES

6 | CLASS 2: STOP THE LEAKING, PAIN, & FATIGUE

11 | CLASS 3: HYDRATION & NUTRITION

18 | CLASS 4: EXERCISE, GENETICS & BLOOD FLOW

23 | CLASS 5: TOOLS, TIPS & TECHNIQUES

29 | ANSWERS TO CLASS 1 TRUE AND FALSE

Copyright 2023 All Rights Reserved

Copyright 2023 All Rights Reserved PAGE 1

Copyright 2023 All Rights Reserved PAGE 2

2. Men also have pelvic floors. T/F

Copyright 2023 All Rights Reserved PAGE 3

Copyright 2023 All Rights Reserved PAGE 4

One thing that I learned in this class was

____________________________________ and I am going to share this

one thing with ____________________________________ (name of

person you will share with) by ___________________ (date).

Copyright 2023 All Rights Reserved PAGE 5

Copyright 2023 All Rights Reserved PAGE 6

Diaphragm Muscle - our main breathing

This is another view of the

This is a female pelvic floor. It is considered

Copyright 2023 All Rights Reserved PAGE 7

This is the connective tissue in

Copyright 2023 All Rights Reserved PAGE 8

Copyright 2023 All Rights Reserved PAGE 9

One thing that I learned in this class was

____________________________________ and I am going to share this

one thing with ____________________________________ (name of

person you will share with) by ___________________ (date).

Copyright 2023 All Rights Reserved PAGE 10

Copyright 2023 All Rights Reserved PAGE 11

MUSCLES, FASCIA, JOINTS,

Copyright 2023 All Rights Reserved PAGE 12

Anti-inflammatory and antioxidant rich

Increase Fibre and Water

Copyright 2023 All Rights Reserved PAGE 13

1 ½ cups of any type of milk you choose

My husband likes a bit of honey in his, I like mine without.

Copyright 2023 All Rights Reserved PAGE 14

SOME OF THE EASY-TO-MAKE FRUIT INFUSED WATER RECIPES

Copyright 2023 All Rights Reserved PAGE 15

Copyright 2023 All Rights Reserved PAGE 16

One thing that I learned in this class was

____________________________________ and I am going to share this

one thing with ____________________________________ (name of

person you will share with) by ___________________ (date).

Copyright 2023 All Rights Reserved PAGE 17

Copyright 2023 All Rights Reserved PAGE 18

Oftentimes our mind is full which is a challenging state to be in if we are trying to be

Copyright 2023 All Rights Reserved PAGE 19

Copyright 2023 All Rights Reserved PAGE 21

One thing that I learned in this class was

____________________________________ and I am going to share this

one thing with ____________________________________ (name of

person you will share with) by ___________________ (date).

Copyright 2023 All Rights Reserved PAGE 22

Copyright 2023 All Rights Reserved PAGE 23

4. Sipping water vs chugging water. Find this in Class 4

9. Clamshell exercise to strengthen your glute medius (which is a teammate of the

Copyright 2023 All Rights Reserved PAGE 24