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


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


I have two children aged three and five. After the birth of the first one, i got a haematoma in the epsiotomy that was undertaken, for which I had to be operated on to allow the drainageand two months of healing to form sear tissue. I undergo an annual gynaecological check-up and in the last check-up, after some six months performing hypopressives, my gynaecologist asked me if I do pelvic floor exercises and he congratulated me on the good condition of the perineal area, and, as you can imagine after two births, not to the mention the haematoma in the first, i had suffered greatly.

“It is obvious that you look after yourself”, he told me.

I am overjoyed about having started to do hyopressives they have improved my pelvic floor, I have reduced, my waistline, my tummy is firmer (I had a flabby appearance between the two births and the help to right my posture). I urge you to do them.

Jennifer Lorraine


Hypopressives and Janet came to me at a critical time in my physical life. I had been suffering from problems with my sacroiliac joint for over a year and I was at a point of near desperation. I had taken physiotherapy that offered some relief, but I did not feel like I was
 making forward progress to recovery. My long distance power walking was on hold, working at my desk was limited to short periods and there was just no comfortable way to sleep any more. My physical therapist was working with me on various core exercises but I did not feel a difference, at least not fast enough given the pain. Low Pressure Fitness seemed too simple – how could breathing (or not breathing) deal with a persistent problem? I watched the videos and read a bit online, but it was talking to Janet that made me decide to give it a real try. I turns out she was not only persuasive, but also a wonderful teacher. She worked with me as I struggled through a flu followed by shingles (!), coaching me on how to continue in a manner that worked with my body and kept showing me progress. She helped me to increase my body awareness (who knew the ribs could expand sideways?), kept me from getting too down on myself (why was I such a slow learner?) and worked around my silly schedule to ensure regular sessions. The progress I saw was so quick compared to other things I had tried, and maintaining the internal tone built up is easy (who doesn’t have 20 minutes twice a week?). And when I have fallen out of the habit of my morning routine, the fast progress makes it easier for me to re-establish the routine. So the combination of a “simple” method and a wonderful teacher have helped me rebuild muscles I did not even know I had, and get back to the fun parts of my life. And as I move into my 50’s (and beyond) I see hypopressives as helping me maintain an active lifestyle.

Debora Clayton


In the insanity since my sister’s new album has taken off better than expected, and I’ve been asked to suddenly put on my professional singing hat after MANY years off, I had to thank the one person who, completely by surprise, has helped me gain a level of skill and vocal strength I’ve never had before: you.

You, and the very basic hypopressive introduction you gave me, have been my new secret weapon in finding the diaphragmatic control and breathing power that saved me when I suddenly had to go from stay-at-home mom/actor/journalist to professional back-up singer.

I’ve got a LONG way to go yet in my training, both vocally and in hypopressive, but I’m still stunned by the drastic improvement in my vocal performance just after the minimal training I’ve done with you.

All to say, I hope to do more training with you in the new year, I am still practicing the basics as part of my vocal warm-up, and I wanted to thank you for this completely unexpected benefit of hypopressive training. You rock.

Professional Back-up singer


I am a 53 year old American businessman living in Santiago, Chile. I am in average physical condition, but moderately overweight and with stubborn belly fat. I have been on the Paleo diet now for three months and have seen good results. I began sessions with a massage therapist who is trained as a kinesiologist. On the first session she determined that I had an abdominal diastasis, a condition that put me at risk for a hernia. She recommended hypopressive exercises to close the diastasis, and provided me with a link to some video demonstrations of these exercises. After viewing the videos, I sought out more information online to understand hypopressive techniques better. That’s what led me to the lowpressurefitness.com/lpfjournal, an organization based in San Francisco, California. I called LPF and received a call back from Raquel Hernández. She put me in contact with Albert Vila, a Santiago-based LPF instructor.

This training has positive implications for men’s health and sexual function, which is of interest to a 53 year old

Albert worked with me for 4 sessions. His is a very good instructor and his enthusiasm is contagious. We worked on basic techniques. Our goal was for me to learn the basics so that I could continue on my own after my upcoming departure from Chile. He also explained to me the benefits of hypopressive exercises such as reduction of waist size, strengthening of core, but also, maybe most importantly, improved oxygenation of tissues. This has positive implications for men’s health and sexual function, which is of interest to a 53 year old. On the fourth and final session with Albert, it appeared that my diastasis had closed. My massage therapist was amazed that I had achieved this result so quickly. She confirmed that the diastatis had almost completely closed.

I began hypopressive exercises to address my diastasis but will continue this regimen as part of my overall fitness planning, which includes cardio, strength training, and squash. Hypopressive exercises has just begun to catch in the US, but unfortunately there are no instructors in my hometown of Albuquerque. I will have to continue practice on my own. I hope this fitness technique catches on in the USA because I would really like to get further instruction. Anyone serious about core strength training should take a close look at hypopressive exercises.

Philip J Montoya
Business men