{"title":"New Arrivals","description":"\u003cp\u003eHot off-the-press PDF guides.\u003c\/p\u003e","products":[{"product_id":"the-7-day-pelvic-floor-reset-10-minute-daily-routines-for-women-45","title":"The 7-Day Pelvic Floor Reset: 10-Minute Daily Routines for Women 45+","description":"\u003cp\u003eStop crossing your legs when you sneeze. Stop mapping every outing around the nearest bathroom. Stop avoiding trampolines, jump rope, or a good laugh with friends because you're not sure what will happen.\u003c\/p\u003e\n\u003cp\u003eYou are not alone — research shows 1 in 3 women experience pelvic floor dysfunction, and that number climbs sharply after 45 as oestrogen decline affects muscle and connective tissue strength. The good news: your pelvic floor is a muscle group, and muscles respond to training.\u003c\/p\u003e\n\u003cp\u003eThe 7-Day Pelvic Floor Reset is a science-backed, downloadable PDF guide that takes you beyond basic Kegels with just 10 minutes a day. Each day builds on the last, training both the slow-twitch fibres responsible for everyday bladder control and the fast-twitch fibres that fire in the split second before a cough, sneeze, or jump.\u003c\/p\u003e\n\u003cp\u003eWhat's inside:\u003c\/p\u003e\n\u003cp\u003eA 7-day structured programme moving from awareness and breath connection, through slow-twitch and fast-twitch activation, functional movement, integration, strength and stamina, to a full consolidation day. Each day includes clear exercises, set and rep guidance, and coaching cues you can actually follow.\u003c\/p\u003e\n\u003cp\u003eThe Knack technique — a step-by-step method for the pre-emptive squeeze that closes the urethra before pressure spikes on a cough or sneeze, shown in research to meaningfully reduce leaks within a week of practice.\u003c\/p\u003e\n\u003cp\u003eA printable progress tracker and symptom check-in log so you can see your improvement day by day.\u003c\/p\u003e\n\u003cp\u003eA science section explaining why oestrogen decline changes the pelvic floor after 45, and why Kegels alone fall short without functional, standing-position training.\u003c\/p\u003e\n\u003cp\u003eAn FAQ covering common concerns: how long results take, exercising during your period, prolapse considerations, and what to do if you can't feel the muscle at all.\u003c\/p\u003e\n\u003cp\u003eA 3-month progression plan and daily habit guide (hydration, caffeine, bowel health, lifting technique, posture) to help you keep your gains long after day 7.\u003c\/p\u003e\n\u003cp\u003eThis is a digital download (PDF) — no equipment needed beyond a mat and a chair. Instant access after purchase.\u003c\/p\u003e\n\u003cp\u003e\u003ci\u003eAlways consult your healthcare provider before beginning any new exercise programme.\u003c\/i\u003e\u003ci\u003e\u003c\/i\u003e\u003c\/p\u003e","brand":"Sally Nash","offers":[{"title":"Default Title","offer_id":54257663672647,"sku":null,"price":17.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0985\/7980\/8583\/files\/cover.png?v=1782812288"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0985\/7980\/8583\/collections\/cover.png?v=1782911947","url":"https:\/\/pdfcentralhub.com\/collections\/new-arrivals.oembed","provider":"PDF Central Hub","version":"1.0","type":"link"}