And for that reason we have a Low Pressure Fitness trainer in Norway!


“I felt completely broken and devastated that my life had been ruined by childbirth. My doctors were no help.”


Sadie is now paving the way for a more developed post natal approach of health care in Norway.


We leave Sadie’s testimonial to you.


A year after my daughter was born I was in a very bad place. I had suffered grade 3 pelvic organ prolapses post partum (bladder, uterus and rectum), also had anal prolapse, and diastasis recti. I was in so much pain and discomfort on a daily basis that all I could do was get through the day and try and take care of my daughter. I had never envisioned that something like that could happen after birth. I had never thought my life as I knew it could be over. I was so lost and desperate, and extremely depressed.


Every doctor I had been to had told me it was no big deal. They had ignored all my pain and issues voiding my bladder and bowels. They brushed off my symptoms, like the fact that I tore every time I had a bowel movement. Or the fact that I could not stand for more than 5 minutes without severe back pain. None of them examined me standing, even though I begged, and said the damage wasn’t that bad. When standing my organs were literally falling out. But nobody cared. I wasn’t interested in surgery (why would I want the people who were ignoring me to cut me open?) and so they didn’t have anything to offer.


I had been going to physical therapy and all I was given was kegels. I became so hypertonic that my pain got much worse. I couldn’t even sit without discomfort. I was told there was nothing else I could do. I was so tired, so exhausted (my baby didn’t sleep) and in so much pain I didn’t think to question anyone. I assumed since everyone said it was so common (even though nobody talks about it!) that they knew what they were talking about. One day I had a follow up with my doctor, and when I told her how desperate I was she actually said “well, you chose to have children so you must have known something like this could happen”. And that was the slap across the face that I needed to wake up.


I went home and did what I have always done but had forgotten to do this time (due to hormones, lack of sleep, and an assumption that those caring for me actually cared), which was to take my health into my own hands. It didn’t take me long to find hypopressives and read more about Low Pressure Fitness – luckily I was born and raised in Spain so it was easy for me to find information. I couldn’t believe something so widespread hadn’t even been heard of here. I immediately contacted trainers to train via skype (there were no trainers anywhere in Scandinavia, I live in Oslo). The first to reply was Trista Zinn in Canada, and I got started.


After just a few days (after a year of thinking my life was over!!!!) my symptoms were so much better I could go for a walk with the stroller pain-free for the first time. I couldn’t believe it! Why is not everyone teaching this to new mothers everywhere? Why hadn’t anyone cared enough to learn about other techniques than useless kegels? How could this not be the norm for post-partum care? I trained religiously, and as I got better my conviction grew stronger, Low Pressure Fitness needed to be available to everyone who needed it!


I incorporated other techniques (osteopathy, myofascial release) and kept training, and am now asymptomatic from injuries so bad that the medical community meant surgery was the only way to go. But now I can carry my daughter as much as she’ll let me, and she’s 12kg. When she was 3kg I could hardly hold her, I was in so much pain. I even jumped on a trampoline recently. The future is bright!


Even though I had started a business before having my baby, I felt it was wrong for me to find a way to heal and just go on with my life, while other women who were in my same situation might never get the help they needed. I felt like the only way I could deal with everything that had happened to me was to try and make something good of it. So I decided to go back to my hometown of Barcelona and become a certified trainer for Low Pressure Fitness, and help others learn how to get their cores and pelvic floors functional again, reduce their diastasis and back issues, and feel stronger and more stable in their bodies than they thought possible.


As I have built up my practice here in Oslo, my story has spread, and I also train clients via skype, both in Norway and around the world. It’s so amazing to be able to build something so positive out of such an awful personal experience. I am so happy to be able to give hope to others and help them get their bodies back to feeling well. If nothing else, I would like to prevent others living in fear that their lives are over for as long as I did. Because there is always something you can do. I collaborate with other therapists and find that in many cases, a holistic approach really accelerates healing. I am working hard to spread information about the effectiveness of Low Pressure Fitness and am happy to see more and more professionals, not just patients, opening their minds to a new approach. If nothing else, I feel we should all want to have as many tools in our toolbox as possible, so we can help people as much as possible. That is what I wished had been true for those helping me. And I am working hard for it to be the norm in the future. I still meet some skepticism from time to time, and if people aren’t convinced by mine or others’ results, I like to remind them, that if they open their minds, they won’t fall out.


Sadie Lawler

Sadie Lawler is a personal trainer and LPF-CT living in Oslo, Norway. She grew up in Barcelona and spent some years in New York and London as well, her professional life has included everything from directing TV shows to starting one of Oslo’s first organic local groceries. After having her daughter and experiencing first hand how limited the post-partum care is in Norway, she is now on a mission to spread the word of Low Pressure Fitness, in the hopes that no other women will have to experience what she did. She is an advocate for women’s health and believes that caring for new mothers is crucial in a society that is constantly pushing for effectivity in all areas of life.


I came to learn about hypopressives after the birth of my third daughter. Always a very active person prior to kids, I felt frustrated by the limitations placed on my physical recovery by the development of an anterior prolapse. Not only was I looking for something to improve my pelvic floor health, but I was desperate to find a focus that could rebuild my core again. Hypopressives changed everything for me. The shape of my body quickly returned to what I used to look like, my pelvic floor symptoms essentially vanished, but most of all I felt a renewed sense of energy. My posture improved dramatically as well. I continue to use hypopressives as my core training to supplement other more cardio-based activities. For me, hypopressives have been just as effective (and much more enjoyable) than any other exercise I have tried in the past to target the core. I don’t miss planks or sit ups in the least! I feel taller, more centered and more energized after a session. I have Trista to thank for helping me to perfect my technique, to focus my practice and to keep me motivated. It was a life changer for me!


Trista Zinn´s Client



Hi Trista! I am so excited and had to share with someone who would understand. I am only a few days into doing the intensive 4 weeks of reprogramming. Yesterday, I actually felt a difference in my perineum and vagina. With my mild prolapses, I have never felt a dragging, heaviness or bulging sensation, but I feel lighter and more supported in that area. Like you have written, I feel that I have vagina of a 16 year old (well, not quite, but getting there). Also, my stress incontinence has definitely improved, this morning when I took my dog for a walk, she ran towards me and instead of veering off, she ran straight into me. She is 50 pounds. I did not even leak a little bit. I thought I would totally wet myself and have to go home and change, but I stayed dry! That really surprised me away this morning! Anyhow, I can’t wait to see how I feel in 3 weeks¡

Ivana McQueen
Trista’s client
Family Lawer


Hi Trista,

I just wanted to thank you.

Five months after I had my prolapse surgery I coughed and ended up having some complications.  I was told that part of my prolapse had returned.  I also told my surgeon that I felt like I was walking around with a walnut between my legs.  I didn’t feel the same.  I was told that this was my new landscape and I was just going to have to get use to it.

I felt completely helpless.  I use to be very active but I was told that I should not even walk too much let alone ride a bike.  Core exercises were out of the question.  All of this left me with so many fears and questions.  How was I going to continue to do my job? How was I ever going to be able to do anything around the house? Would I ever be able to do the activities I loved.  How was I going to keep my back strong? Would it get worse?  Are my organs going to fall out? How was I ever going to feel comfortable having a sexual relationship with my husband?

Then my women’s physiotherapist told me about you.  That day changed my life.

It is hard to believe that in three short months I have made such progress.  At the beginning I thought there was no hope, but working with you on a one to one weekly bases really helped me feel comfortable with the exercises.  You were very encouraging, worked with my limitations, and moved at a pace that made me feel comfortable.

That day changed my life

Doing the exercises on an almost daily basis has really paid off.  The walnut is gone; I feel so much stronger.  I don’t have the constant fear that my organs may fall out with the wrong move.  My back has never felt better.  I am aware of my breathing and posture.  And a bonus… People are telling me how great I look.

You having given me my life back.  Thank you from the bottom of my heart!

With eternal gratitude,



Trista’s client


I have used hypopressives with some of my patients with hypertonicity with good results. It is not for everyone and needs to be introduced at the right time. But for some patients who cannot relax or contract voluntarily it helps to get some movement back into the muscles. Much like you would use a contract/relax exercise to release a hyper-tonic skeletal muscle else where in the body this can help to gain movement and relaxation in the pelvic floor through gaining movement. The muscle is more easily released during the refractory period. Remember in hypos you are not actively contracting the pelvic floor muscles. There is no clenching happening. You are using breathing and a decrease in intra-abdominal and intra-pelvic pressure to create an automatic lift of the pelvic floor muscles. This can help release the hypertonic clenching that a lot of people with this condition have. I always do this with internal palpation to make sure the muscles are moving correctly and releasing properly.

Kathleen Bradford
Women´s health physiotherapist


What Pelvic floor physiotherapists say about Low Pressure Fitness?


Every day more womens health or pelvic floor physiotherapists get to know how important Low Pressure Fitness can be as a whole body program exercise that integrates core, pelvic floor and diafraghm in an excellent tool for their protocol treatments. Hear are some testimonys pelvic floor specialist have shared with us:

“Low Pressure Fitness has been great for my clients with prolapse and stress and urge incontinence. I think people see faster results with LPF than with doing kegels. Active women with prolapse love it because it’s a strenuous exercise that won’t increase their prolapse. It’s a great way to get in shape after having a baby. Most women tell me that their sex lives improved after doing hypos. It increases vaginal lubrication in menopausal women. It helps to normalize muscle tone, so is effective for people with high tone or low tone. I know, sounds too good to be true, but I’ve seen the results for myself and my clients”.

Mary Egan (Pelvic Support Physiotherapy)

“Low Pressure Fitness have become an important tool in my treatment for women with incontinence, prolapse, and other pelvic health concerns. I love the technique because it provides as much needed core training piece that is driven by the diaphragm. The diaphragm is a huge muscle and an important part of the core unit which is all too often ignored and forgotten. I truly believe “pelvic health” concerns are often “whole body” concerns, so I really appreciate teaching my patients a form of exercise that integrates all the components of the core”.

Anonymous (Pelvic floor physiotherapist)

”I do know a fair bit about the Low Pressure technique (more details below) and feel strongly it is another great tool for many of our patients, especially those with PH conditions.

When you look at the youtube videos you may think it is crazy. Once you are taught the nuances of the poses and the breath, then work with them in sequence you can see and feel their impact. More importantly the patient can feel and see almost immediate changes in their body. I can assure you the LPF technique is not something you can just pick up from watching you tube or a quick in-service. My Background with this exercises I have been using a type of diaphragm lift / apnea breath since mid 90’s having been taught this by Claudia Brown, Bernadette de Gasquet and Chantal Doumalin on various courses. I specifically used it with prolapse patients with variable results. I had no idea about the poses until taking the course in May 2013. Since incorporating the poses with the apnea I have frequently been stunned by the effects. Low Pressure Fitness is now a significant part of our clinic’s approach with patients. We have almost had 2 years of experience and confirm the effect with RUSI (rehabilitative ultrasound imaging biofeedback). While Low pressure routine is thought to be most useful with pelvic floor weakness patients with hypertonic pelvic floor muscles, persistent pelvic pain and spinal problems are also having great results.

The power of Low Pressure Fitness routine comes in the collaboration with physio, patient and trainers and the routine can be used to release patterns of dysfunction, help with alignment and then connect / develop motor control so the person can move and function more effectively.”                            

Mary Wood (Pelvic Floor Physiotherapist)


“I have found in my clinical practice that the Low Pressure Fitness is an invaluable tool for patients to help themselves. The program helps to reset the “core connection” improving the recruitment and tone of the pelvic floor and abdominal muscles. I treat a number of women with pelvic health issues and find the LPF to be very helpful in treating urinary stress incontinence and pelvic organ prolapse. With regards to prolapse, women will often report that the heaviness or bulging in their perineum has improved if not resolved, and on internal examination, the findings are verified. I have also found that LPF are very effective in the treatment of lumbo-pelvic-hip & thoracic dysfunctions. A photograph of a before and after picture of their posture can produce the “Wow Factor” as it can significantly improve posture. Clients will also often report feeling stronger in their “core”, allowing them to move and function with greater ease. In addition to helping their primary condition, patients often report an overall feeling of well being and increased energy—some clients have indicated they use this as their “perk up” in the morning, instead of a cup of coffee”.

Traci Belyk (BSc.P.T)


Trista introduced me to the Hypopressives technique about 2 years ago. As a pelvic floor physiotherapist I see a lot of interesting new ideas for pelvic floor rehabilitation on a regular basis. What impressed me about the hypopressive technique is that it was based on sound bio-mechanical principles. The program is exercise based and does not require participants to buy any devices or products.

She uses hypopressives to help her clients and their pelvic floor muscles

I base my practice on educating clients about their conditions and I focus on teaching them the skills they need to be able to care of themselves. The hypopressive technique works in very well with this philosophy as it is based on education and teaching clients exercises that they can do independently.

I have found that the hypopressives help clients integrate pelvic floor muscle activation with core muscle strengthening in a way that is effective at reducing adverse pressure on the pelvic floor and core. The principle of decreasing abdominal and pelvic pressure while activating the muscles helps to decrease the prolapse of pelvic organs and improve the symptoms of stress urinary incontinence.

Just have to say my life will never be the same after learning this crazy new exercise. I have had so much fun with patients this week. Everyone finds them delicious and wants more. Personally – I can breathe more easily, run longer and am starting to get rid of chronic shoulder and hip tension that I’ve been battling for decades. Thank you for bringing them our way.

Kathleen Shortt
Pelvic floor physiotherapist


Had heard about Low Pressure Fitness techniques before but I did not think they were for me. Then, almost a year ago I had a blood clot in a vein in my left leg. Doctors kept me in hospital for two weeks and then at home for almost two months. I had to rest as much as possible, try to move very little and keep my leg up all the time. They allowed me to go back to work but I had to keep resting my leg and the only exercise I could do was walking. However, I was not finished with doctors yet because in the tests they discovered I had a tumor in my uterus. They had to wait for the medication to work and for the clot to disappear before I had the surgery to remove the tumor. Finally, I had the surgery, they removed my uterus and the tumor was benign, which was, of course, excellent news.

I knew of the risk for my pelvic floor after such a surgery

After the surgery doctors recommended again home rest to avoid the risk of a hernia. When they told me I was ready to go back to work and to resume normal life I asked if I could do some exercise but they told me it was better if I waited. I needed to do something after almost eight months without exercise but I was concerned about the type of exercise as I knew of the risk for my pelvic floor after such a surgery so I asked the pilates trainer I had before my illness and she recommended to try low pressure fitness with her husband Xavi. I have now been training with Xavi one hour once a week, and then at home twenty minutes every day. My idea at the start was to use these techniques to prepare my body to go back to normal and to avoid long term problems as incontinence, for instance. However I have discovered that low pressure fitness is good for me in the short term as well. I have improved my posture both walking and sitting, I have not had back pains since we started, I have a lot of energy, I have improved my breathing.

María López
English Teacher


Trista, thank you so much for sending along the certificates etc, I have been meaning to find a moment to write you a letter expressing my gratitude for all I learned during the weekend in Halifax. The training surpassed my perception of what I thought hypopressives technique to be and in many ways was a life changing experience. I can easily see why you are so passionate to bring this in to Canada.

Its been exciting to begin to work with this on a personal level as I’m already feeling the positive impact it provides to my entire well being!! I am standing taller, my stomach is flatter (without holding it in) my digestion is better and so much more.

Looking forward to taking some progress photos soon to see the impact its made in my body.

After the training I was instantly able to transfer aspects of the technique into my appointments with many of my patients and have created some huge transformations within a short time. I’m sparking lots of Hypopressive interest in the community and have some patients that are eager to learn all they can to improve their core and pelvic floor function through a practice that improves posture, movement, breath and all facets of life.

I am thrilled to be a part of the Hypopressive “core” change in the industry and look forward to deepening my level of ability within it.

Sending my best,

Arron Bonin
Canadian Physiotherapist
Attendee Level 1 course


I started regular sessions of hypopressive exercises with the aim of enhancing my cycling performance; specifically in order to improve my breathing techniques and posture on the bike. The benefits were two-fold, relating to improvement in cycling performance and faster recovery after physical effort. The immediate benefits I noticed on the bike after the first few sessions were striking. Firstly, deeper, more controlled respiration while cycling, allowing greater ease of cardiac endurance over a challenging route, such as a long mountain climb. Secondly, a more relaxed dorsal posture on the bike, encouraging greater extension of the back and shoulders, counteracting the common cyclist tendency to hunch the shoulders over the handlebar. Following a hard cycle training ride, I found that doing a short session of hypopressive exercise accelerated recovery. I noticed a significant reduction in tiredness after a shorter time and my cardiac frequency dropped to its rest level more quickly. My back, shoulder and stomach muscles also appeared to relax faster.

Overall, I would definitely recommend this type of exercise to any cyclist wishing to complement their training, by improving breathing and posture, as well as by speeding up effort recovery.

Tom Watkinson

English teacher