Befriend Your Bladder - Beyond the Basics: A Holistic Journey Toward Better Pelvic Health and a Happy Bladder

Learning to Love Your Bladder, One Step at a Time! | taught by Stefanie Foster

Course description

Does your bladder seem to betray you by asking for relief in the middle of movies? Does it seem like you’re always the first to request a potty stop on a road trip? Do you leak with coughing, sneezing or exercise? Do you get that "gotta go" and sometimes not make it to the toilet on time? Want to learn more about how bladder issues can relate to sexual dysfunction and back and lower body aches?

Are you hoping to reduce or avoid incontinence products, medication, or surgery? Maybe you've already tried several options and haven't found the relief you've been looking for! Perhaps you just want some practical, actionable everyday tips and practices to implement to get on your way to healing!

If you can identify, you'll LOVE this course! I've been offering it live, gotten some great feedback and had so many folks interested who weren't able to attend live, or who are in other locations, so now being offered online with new, improved and expanded content! Here's what we'll be covering throughout the course!

  • Getting on the Same Page: Terms, Stats, and a Basic Anatomy Lesson
  • Oldies but Goodies: Better Bladder Habits and Why They Don't Always Apply
  • Why Kegels Aren't (Necessarily) the Answer and What You Can Do Instead
  • Movement Matters: Posture, Everyday Activities and Exercise and How They Can Affect Your Bladder and Pelvic Floor
  • Internal Support: Fascia, Pressure and Position
  • Food as Medicine: Nourishment That Supports Magical Poops and Happy Bladders
  • Stress and Real Life: The HPA Axis and Why It Matters to your Bladder
  • Sleep, Airway and Healing: Guest Interview with Paige Raffo, PT, OCS, PYT
  • External Support: Choosing Your Personal and Professional Team

Also included:

  • Admittance to an (optional) secret Facebook group for camaraderie and discussion
  • Informational handouts and Exercises/"Assignments" to help guide your journey
  • Discounts on recommended extra credit from Shelly Prosko, PT PYT CPI and Julie Wiebe, PT


What have some of the prior live participants said about past iterations of Befriend Your Bladder?

"I would totally recommend this! I really liked the balance - some time spent explaining and discussing, and some time spent doing different exercises, with time in between sessions to observe and try out new solutions. I really appreciated the safe and respectful environment, the candid but also sensitive explanations and answers, and the overall positive and encouraging atmosphere. I have more insight into issues and strategies to improve my situation. More than worth the money!!"


"Stefanie is very engaging. She presents sensitive subject matter with gentleness and dignity that is authentic and engaging. I understand this was in introductory class. Given the personal nature and potential for trauma stored in the pelvic floor, I felt that Stefanie struck the perfect balance between depth and keeping a safe container that prevented individuals from getting triggered in class, needing attention that would need to be more focused on their specific circumstances. I am more interested in working one on one with her at this time."


Befriend Your Bladder is currently offered as rolling/anytime enrollment. You do NOT have to tune in at a specific time for any of the modules. You will have a minimum of three (3) months after enrollment to complete the material.

Stefanie Foster
Stefanie Foster
​Holistic Health & Wellness and Movement Science Nerd Supreme

Course Curriculum

Introduction
01:53
Welcome!!
Copy of Program Agreement for Your Records
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Getting on the Same Page: Terms, Stats, and a Basic Anatomy Lesson
38:45
What's On for week 1...
Get to Know YOUR Bladder
Video Lesson: Terms, Stats, Basic Anatomy
Abdominal Massage Guided Audio
Abdominal Massage Demo
Abdominal Massage Handout
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Why Kegels Aren't (Necessarily) the Answer and What You Can Do Instead
36:31
Video Lesson: Why Kegels Aren't (Necessarily) the Answer....
Demo of Piston Breath on Ball and Standing "Ski Jumper"
Breath Guided Audio
Position Options for the Piston Level 1
Weighted Piston Breath Handout
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Recommended extra credit
More info
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Movement Matters: Posture, Everyday Activities and Exercise and How They Can Affect Your Bladder and Pelvic Floor
26:53
What's on for week 3...
Video Lesson: Movement Matters
Blog article about movement patterns (Grand Canyon analogy)
Ski Jumper Standing Posture Reset
Metronomes - Weight Shifting / Balance Prep
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Oldies but Goodies: Better Bladder Habits and Why They Don't Always Apply
84:56
Equipping Your Bathroom (Catch up if you didn't watch the pre-course webinar)
Q&A Call #1: Bladder Habits & Urge Suppression
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Internal Support: Fascia, Pressure and Position
46:41
What's on for this week!
Video Lesson: Internal Support: Fascia, Pressure and Position
BONUS: Neutral Larynx and Diaphragm Release
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Food as Medicine: Nourishment That Supports Magical Poops and Happy Bladders
22:39
What's on for this week!
Video Lesson: Food as Medicine
Clean Eating Tips & Go-to Recipe Blogs
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Stress and Real Life: The HPA Axis and Why It Matters to your Bladder
34:07
What's on for this week?
Video Lesson: Stress, The HPA Axis and Your Bladder
Links & Resources
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Recommended extra credit: Yoga Practices for Pelvic Floor Health with Shelly Prosko, PT, PYT, CPI
73:17
How to get the most out of these practices
Creating Pelvic Floor Health Through Yoga: Part A Pelvic Floor Muscle Relaxation with Shelly Prosko
Creating Pelvic Floor Health Through Yoga: Part B_ Pelvic Floor Muscle Engagement with Shelly Prosko
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External Support: Choosing Your Personal and Professional Team
52:39
What's on for this week?
Video Lesson: External Support
Guided Exercise: Intuitive Decision Making
Intuitive Decision Making Handout
Pentagon of Wellness / 5 Domains of Health Handout
Links & Resources
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Sleep, Your Airway and Healing: Guest Interview with Paige Raffo, PT, OCS, PYT
62:18
Introducing our guest, ​Paige Raffo, PT, OCS, PYT
Video Interview - Sleep, Your Airway, and Healing with Paige Raffo
Links & Resources
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Final Q&A Call Recording
25:29
BYB Final Q&A Call Recording
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