Evidence-based guidance & support at your fingertips.
POPUp: An Uplifting Guide is the most comprehensive resource that exists for people of all ages and all stages of POP. Delivered entirely online, POPUp gives you access to expert guidance without having to leave the couch.
→ Looking to better understand your body?
→ Want access to support when it’s convenient for you?
→ Tired of 3am Google searches that end up leaving you with contradictory advice?
→ Ready to feel confident, strong, and understood?
→ Hoping to get back to activities that you’ve been avoiding?
→ Want an exercise plan that fits your goals and your life?
POPUp is for you!
POPUp: An Uplifting Resource contains evidence-based expert guidance, broken up into easily digestible sections divided by topic and access to our exercise app with programs for all levels. Developed by a pelvic floor physical therapist and perinatal exercise specialist with POP, POPUp is the most comprehensive course you’ll find for pelvic organ prolapse management.
A subscription to POPUp: An Uplifting Resource includes two components:
Education that makes sense
Gone are the days of 2am Google searches to answer your burning POP questions! POPUp provides easy-to-follow education about how your body functions and how to give yourself the most support for your pelvic floor (and your life).
Access to our exercise app!
We have 6 programs to choose from in our exercise app! From bodyweight-focused gentle movement, to barbell training, to return-to-run programs, we’ve got you covered if you want to get strong and move confidently with POP!
Research suggests that roughly 50% of women may have some degree of observable POP.
You are not alone. We’re here to help.
We understand.
Navigating POP without the appropriate resources can feel impossible. We’re here to simplify POP and POP management with evidence-based and empathetic guidance so that you can focus on doing the things you love!
Created by a pelvic floor physical therapist and a perinatal exercise specialist with POP, POPUp provides holistic support from people who get it.
Take a look inside the educational guide and exercise app!
POPUp: An Uplifting Guide is:
Delivered entirely online
Accessible on any device with an internet connection
Made up of videos and text components so that you can learn in the way that works for you
Broken down into searchable and manageable sections discussing topics you care about
Included in your monthly subscription!
Our accompanying exercise app is:
Available on your mobile device!
Includes 6+ programs that enroll in (and swap!) anytime
Focused on integrating pelvic floor function with total body strength
Accessible for the gym junkie and the new exerciser (and everyone in between!)
Able to be accomplished with simple tools and expert instruction
Designed to help you reconnect with your body and find joy and confidence in moving again.
Included in your monthly subscription!
+ How is POPUp delivered?
POPUp exists on an online course platform that has full mobile capability. If you have an internet connection, you can access POPUp. It includes video and text components for a dynamic and accessible learning experience. The exercise app is delivered via Everfit and can be used on your mobile device.
+ Who created POPUp?
POPUp was founded by exercise specialist Haley Shevener, CSCS and physical therapist Dr. Annemarie Everett, PT, DPT, WCS. We combined forces to enable people with POP access to multidimensional support for a fraction of the typical cost.
+ Can POPUp help me get back to activity?
You bet! We have modules specifically dedicated to exercise theory and instruction, exploring a variety of modalities with helpful pointers and strategy considerations. The exercise programs range from entry level to more advanced options for people who want to be lifting with barbells, running, or focusing on building muscle!
+ I am pregnant or newly postpartum. Is POPUp right for me?
Absolutely. POPUp includes modules specifically addressing the pre/postnatal chapters and the exercise program can be modified to address your specific needs.
+ Is POPUp a replacement for in-person help?
We created POPUp to support both those who do not have access to in-person care as well as those who do! POPUp doesn’t replace in-person help, but it can certainly enhance it! In fact, many physical therapists recommend their patients go through POPUp as they continue to receive in-person support.
We wanted POPUp to be jam-packed with all of the information that we hope to give our clients in person but are often unable to get to due to time constraints. POPUp is as close to having your own on-the-go physical therapist and exercise professional as you can get!
+ I already know about Kegels - what else is there?
There’s often a misconception that simply performing pelvic floor strengthening and performing the “right” type of movement, or standing in the “right” way, or adopting the “right” breathing strategy will “fix” POP. If you’ve changed your lifestyle and adopted the “right” habits, and you’re still experiencing bothersome symptoms, you might feel as though you’ve exhausted all of your options.
We disagree. POPUp is not a formulaic approach. Instead of suggesting everyone adopt a certain posture or breathing pattern, we encourage self-discovery. Instead of limiting POP management to changes in one’s physical life, we encourage an approach that considers a person’s emotional and cognitive awareness, as well. What this means is that POPUp is about so much more than Kegels and strategy adjustments. Yes, we address those elements (at length!), but we also address topics that expand well beyond them.
While it’s impossible to say definitively that you’ll learn something new without knowing your current knowledge base, we can say with certainty that POPUp explores the diagnosis and management of POP with a scope that vastly exceeds all current POP resources.
+ What equipment do I need for the workouts?
We have programs that use only your own bodyweight, a resistance band, and some household items and we have programs that use dumbbells, kettlebells, and barbells! We're confident that you can get stronger and more more confidently with as little or as much equipment as you'd like to use and have access to.
+ I’m a professional. Is this for me?
We created POPUpPro for health and fitness professionals pursuing higher level education in POP. POPUpPro is a certification program that equips you with the knowledge and skill set to be able to provide expert-level care for your patients and clients with POP.
If you are looking for a program for your clients to use in conjunction with (or in lieu of) your care, POPUp is an excellent resource. We do not currently offer bulk/discount pricing but all POPUp users have access to our affiliate program (POPUpPros receive 20% of each purchase made with their unique affiliate link).
+ What's your refund policy?
We stand behind our course and feel confident that you'll find something that helps you. In the event that you're not satisfied, we offer a refund minus processing fees within the first 10 days of purchase. Please email us at info@popupliftinng.com for all refund requests.
Programs you can choose from in the app!
Your subscription gets you access to all these programs (plus mobility add-ons, habit tracking, a forum to ask questions and connect with other people with POP, and support from your coach and community!
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An 8-week total body strength program with 3 workouts a week that can be done at home with dumbbells/kettlebells and resistance bands. This is a great first program for those looking to gain strength and confidence in moving with POP!
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This 8-week program with 3 workouts per week is perfect for those who have recently given birth, had surgery, or simply prefer a more gradual progression than POPUpLift. It can be done at home with minimal equipment (a resistance band and a dumbbell is all you need!).
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An 8-week program with 4 workouts a week that focus on increasing lean body mass and strength. It can be done at home with dumbbells or kettlebells and resistance bands or at the gym! BUILD is a great next step after completing POPUpLift!
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An 8-week program with 2 strength workouts and 2 impact and conditioning workouts per week that focus on building the capacity and tolerance to get back to running! You can perform this at home (with dumbbells or kettlebells and resistance bands) or at the gym!
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If you're ready to start running, Ready to Run is for you! This is a 20-week program that includes 2 running interval workouts and 2 strength training workouts per week. It gradually progresses from short intervals and gets you up to running for 30 minutes straight by week 20! You can complete it at home or in the gym.
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An 8-week program with 2 strength workouts per week that will coach you through the barbell squat, deadlift, bench press, and overhead press! You'll need access to a rack, barbell, weights, and a bench.
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We all know pelvic floor muscle training can be helpful but it can be a struggle to stay accountable and do it! This is an add-on 8-week program completed 5x/week that is perfect for those who need accountability in performing isolated pelvic floor muscle strengthening.
Take a peak inside our exercise app!
Ready to get started on a better way to manage POP?
Gain access continued support in our Facebook group or in the forum in our exercise app!
+ Pelvic Floor-1-1
- Get to know your own pelvic floor with self-guided assessment
+ POP Basics
Types of POP
POP Causes
Understanding Symptoms
+ POP Treatment
Self-management options
Surgery considerations
Interview with urogynecologist Dr. Sarah St. Louis
+ Pelvic Floor Physical Therapy
- What it is and how to make the most of it
- Videos of what to expect at a session
- Questions to ask your PT
+ Self Care
Pessaries
Toileting
Pelvic floor muscle training
+ Movement Strategies
Pressure Management Strategies
Breath considerations
Tension considerations
Positioning considerations
Manipulating tempo, timing, understanding irritability
+ Daily Movement Choices
- Navigating the activities we do daily
+ Exercising with POP
Exercise basics
Confronting the fear of exercise with POP
What to focus on with your exercise program
How to progress exercise
Considerations for:
Running
Cardio
Yoga & Pilates
CrossFit
+ Pregnancy & Postpartum
Post-POP pregnancy
The early postpartum period
Diastasis Recti Abdominis
- Understanding the relationship and assessing
+ Building Resilience
- Body image
- Mental health
- Coping with grief related to POP
- Setting goals and making habits
+ Menopause
+ Sex
+ Expert Interviews
- Topics include sex, symptom science, urogynecology/surgery, high level exercise, navigating subsequent pregnancies, and more!
Easy to digest content in searchable topics
Each section includes a summarizing video for each topic that provides education, context, and practical guidance. If you prefer to read about the topic (perfect for those late nights in bed when you can’t find your headphones!), an accompanying text is included in each section, as well.
Skip around the sections to learn what matters most to you
As soon as you sign up, you’ll have access to all the content so that you can get started right away!
Access the educational content in either a desktop or mobile version! Our exercise programs are available in our app (iPhone, Android, and iPad compatible!).
Subscribe today for $24.99 to gain instant access to all the educational content and exercise app!
There’s no commitment - you can cancel at any time!
