Pre-webinar sequence

Hey {FIRST NAME},

You're in for the Leak-Free Comeback Masterclass on Tuesday at 7pm ET. I'm really glad you signed up.

Your free guide, The 5-Minute Pressure Reset, is pinned in our WhatsApp group. It's four positions and one breath, and it's the exact reset I start every woman on in week one.

[WHATSAPP LINK]

The group is also where I'll drop the live link on Tuesday, so if you only do one thing today, join it.

Try the reset once before the masterclass. Notice where you feel your breath go. We're going to talk about exactly that.

Caroline

Hey {FIRST NAME},

When most women hear "pelvic floor", they picture one muscle at the bottom that's either strong or weak. Squeeze it more, problem solved.

That's not how it works.

Your pelvic floor is the bottom of a pressure system. Your diaphragm is the top. Your deep core wraps the front and sides, and your ribs, glutes and even your feet change how that pressure moves.

Every time you run, lift, laugh or sneeze, pressure goes up inside that system. If the rest of the system isn't doing its job, the pressure goes down, and your pelvic floor takes the hit. That's leaking. Over time, that's heaviness.

So when a woman tells me she's done her kegels for two years and still leaks on every run, I believe her. She was training one part of the system.

On Tuesday I'll show you how to work with the whole thing. It's the first of three things we're covering.

Caroline

Hey {FIRST NAME},

A question I get all the time: "If my pelvic floor is weak, how could squeezing it make anything worse?"

Fair question. Here's the short version.

A lot of women who leak don't have a weak pelvic floor. They have a tight one. It's been bracing all day, holding everything in, and a tight muscle can't contract any further when a sneeze or a jump hits. So it gives.

Add a few hundred kegels a day to a muscle that's already tight and you're making it tighter, which leaves it even less room to respond.

That's why the very first thing I teach is how to let it relax and lengthen with your breath, before we ever ask it to get stronger.

If you've never been told whether yours is tight, weak or both, take the 2-minute quiz before Tuesday: [QUIZ LINK]

Caroline

Hey {FIRST NAME},

I want to tell you how Connect started, because it didn't start as a business.

I'd been a pelvic floor physical therapist for years when I had my first baby. I knew the anatomy. I knew the rehab exercises. And I was leaking every single time I ran.

Then came the prolapse. The workouts I'd always used to manage stress started making my symptoms worse, and I was honestly frustrated, because I was the person who was supposed to know how to fix this.

After my third baby, a surgeon told me I'd need a sling to run without leaking.

I said no. I put everything I knew together: the pelvic floor rehab, strength training, yoga, breathwork, the mindset stuff nobody talks about. It took time. Today I run, lift and do triathlons without leaking.

I built Connect for myself first. Then it turned out a lot of women needed the same thing.

On Tuesday I'm going to walk you through the order I did it in, so you don't have to figure it out alone like I did.

Caroline

Hey {FIRST NAME},

I get a lot of messages that start with "it's been years since I had my kids".

Sometimes it's two years. Sometimes it's fifteen. Leah, one of our members, started working with Connect 15 years after her C-section, and told us the cues helped her activate her core in a way she didn't think was possible.

Here's why it isn't too late. Your pelvic floor is a muscle group, and muscles respond to training at any age. What changes over time is the habits around it: how you breathe, how you brace, how you've learned to move to avoid symptoms.

Those habits can be retrained. That's most of what we work on.

So if you've been telling yourself you missed your window, come on Tuesday anyway. I'll show you where to start.

Caroline

Hey {FIRST NAME},

I want to share a review that stopped me in my tracks.

Kari had lived with chronic SI joint pain for 15 years. Two kids, and surgeries that didn't fix it. She'd stopped expecting an answer.

About three and a half months after she started the Foundations program, she wrote that she now has large portions of her day with no pain.

Nothing she did was dramatic. She learned to breathe in a way that took pressure off her pelvis, she reconnected her deep core, and then she built strength on top of that. In that order.

That order is the whole point, and it's what I'll teach on Tuesday. The SI joint, the pelvic floor and the deep core all belong to the same system, so you can't fix one while ignoring the others.

See you there. [WEBINAR LINK]

Caroline

Hey {FIRST NAME},

I wanted you to know exactly what you're getting on Tuesday, so here's the plan.

1. Why kegels didn't fix it. Your pelvic floor is one part of a pressure system, and squeezing harder can make leaking and heaviness worse.

2. Reset before you strengthen. The breath and rib reset that reconnects your deep core, so strength work stops pushing pressure down.

3. Train back into the workouts you quit. How to return to running, jumping and lifting with a plan that progresses, instead of avoiding them for good.

Wear something you can move in. There'll be a couple of things I want you to try with me live.

And stay to the end. I've made something for the women who do, and I'll show you on the night.

Caroline

Hey {FIRST NAME},

A few questions keep coming in, so I'm answering them all here.

"I've got a prolapse. Won't exercise make it worse?" The wrong exercise, done the wrong way, can add pressure. The right progression, with your breath and core doing their jobs first, is how women with prolapse get back to lifting. I'm one of them.

"I don't have time for another program." Most of what I'll teach takes minutes, not hours. The reset in your free guide takes five.

"Why is this free?" Because most women have been told this is normal after kids, and I'd rather 1,000 women hear the truth for free than wait for them to find me.

If you've got a question I haven't answered, reply to this email. I read them.

Caroline

Hey {FIRST NAME},

Picture a Saturday morning a few months from now.

You've laced up for a run, the first long one in a while. You didn't put on a pad. You didn't plan your route around bathrooms.

Somewhere around the second mile you realize you haven't thought about your pelvic floor once. You're just running.

That's what most of our members tell us about first. Not the core strength or the posture, though those come too. It's the moment they stop thinking about it.

Tomorrow at 7pm ET I'll show you how to get there. [WEBINAR LINK]

Caroline

Hey {FIRST NAME},

We're live tomorrow at 7pm ET. Three things to have ready:

• A mat or a bit of floor space
• Clothes you can move and breathe in
• One question you've never had a straight answer to

I'll answer as many questions as I can live, so bring yours.

The link will be in the WhatsApp group and in your inbox. [WEBINAR LINK]

Caroline

Hey {FIRST NAME},

Today's the day. We're live at 7pm Eastern.

If part of you is thinking "I'll just catch the replay", I get it. But there are a couple of things I want you to try with me live, and I'll be answering questions as we go.

Put it in your calendar now if you haven't: [CALENDAR LINK]

See you tonight.

Caroline

Hey {FIRST NAME},

We start in one hour.

Here's your link: [WEBINAR LINK]

Find a quiet spot, grab some water and your mat. See you soon.

Caroline

Hey {FIRST NAME},

We're live right now. Come in and say hi in the chat, tell me where you're watching from.

[WEBINAR LINK]

Caroline

Hey {FIRST NAME},

If you're running late, don't worry. We've just finished introductions and I'm getting into the first part now.

Jump in here: [WEBINAR LINK]

Caroline