In honour of International Women’s Day (March 8th) All Day Fit lead a 1-hour Bells & The Beast class, followed by an information session with Nelly Faghini, Pelvic Floor Therapist.

Thank you to our amazing coaches for leading us in a Kettlebell and Animal Flow class! We love stepping out of our usual routines and trying new movements in the gym… and we don’t know about you… but Run The World, amongst all of the other energizing women-sung songs from the WomensDay2020 playlist are still stuck in our heads!!

We want to take a second to say a HUGE thank you to Nelly for spending the morning with us and opening our minds to the power of the pelvic floor!

All Day Fit is home to some incredible women from all walks of life- entrepreneurs, lawyers, teachers, volunteers, mothers, grandmothers, youth… the list goes on! We embrace and support our differences and constantly learn from each other. One thing we have in common and value without question though? BEING STRONG. During the information session with Nelly, we learned the importance of our pelvic floor in our training sessions and day-to-day lives.

Here are our top takeaways:


  • The pelvic floor muscles hold up and support the uterus, bladder, small intestine and rectum (who knew they were so tightly knit together!)
  • Kegel exercises strengthen the pelvic floor muscles, can prevent or control urinary incontinence (the small or large amount of pee that gets leaked from our bladder when we cough, sneeze, or jump- who knew this was SO COMMON)
  • Try envisioning you are lifting a blueberry up towards your stomach with your pelvic muscles- that is the feeling you want to feel!


  • You don’t have to know something is wrong or be pregnant to start seeing a Pelvic Floor Therapist! You can go anytime and get your pelvic floor assessed!
  • What does assessment look like? It is similar to a pap test and will assess the strength of your pelvic floor and position of the organs surrounding it
  • If you’re waking up to go pee in the middle of the night or feel like you have to pee more than 8-10 times a day, this could be a sign to seek a therapist
  • If you’re experiencing any kind of pain with sex, tampon insertion, itchiness, pressure or urinary incontinence, it is suggested to see a Pelvic Floor Therapist. These kinds of pains are unnecessary, yet very normal!


  • Your vulva (outer layer of your vagina)  is supposed to smell like a vulva. You do not need to wash it with fancy soap, water is fine!
  • Avoid drinking any liquids before bed, this will help you stay sleeping
  • Avoid hanging out in a wet bathing suit and wear cotton underwear when you can
  • Forget what society tells you… you shouldn’t squat while peeing! You want to make sure you’re fully emptying your bladder while peeing and to do this you have to let your muscles relax!


Nelly Faghani

Pelvic Floor Physiotherapist

Advanced Pelvic Floor Physiotherapy – Downtown Clinic

Pelvic Health Solutions – Comprehensive guide to access up-to-date information pelvic health

Kate Roddy

Pelvic Floor Physiotherapist



The Kegel Release Curve 

Your vagina is magnificent, strong, resilient and tough AF – but it could use a little relaxation. Perineal massage works wonders for releasing tension, treating some pelvic conditions and getting the vagina ready for childbirth.

Whether you’re in the last weeks of pregnancy, live with a pelvic condition, or simply want to take care of your vagina (‘cause she deserves it), the KR Curve is going to be your new BFF.

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