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?
POPUp is for you!
POPUp: An Uplifting Guide has over 20 hours of content, broken up into easily digestible sections divided by topic. Delivered 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.
POPUp: An Uplifting Guide Includes:
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).
Movement to suit your needs
We believe that movement is a key component of POP management. We focus on giving you the skills, knowledge, and tools to understand how to go from where you are now, to where you want to go.
Support that sticks with you
All POPUp members have access to continued support through our private Facebook group. You’ll be able to ask us questions, receive personalized recommendations, and connect with other people with POP!
Research suggests that roughly 50% of women have some degree of observable POP.
You are not alone. We’re here to help.
When polled, 100% of POPUp members said that they would recommend a POPUp course to a friend.
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.
POPUp: An Uplifting Guide is:
Delivered entirely online
Accessible on any device with an internet connection
Made up of text, audio, and video components
Broken down into manageable sections discussing topics you care about
POPUp(Lift) is:
Our accompanying foundational 12-week follow-along exercise program
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 the Foundational and Ultimate options.
And if you’re ready to push your fitness even further while also being mindful of your pelvic health, the Ultimate bundle is the program for you. In addition to the POPUp guide and 12-week foundational exercise program, you’ll have access to an additional 12 weeks of follow-along exercise programming that advances the basics into more challenging movements with dumbbells and kettlebells. Additionally, you’ll have access to Return to Run, our running guide that helps you gradually progress to running with POP.
+ 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 text, audio, and video content for a dynamic and accessible learning experience.
+ Who is POPUp?
POPUp is a two-person team: physical therapist Dr. Annemarie Everett, PT, DPT, WCS, and exercise specialist Haley Shevener, CSCS. We combined forces to enable people with POP access to multidimensional support for a fraction of the typical cost. You can read more about us here!
+ 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. For those with higher level fitness goals (running, CrossFit, bootcamp, etc.), we recommend the Ultimate Bundle (link).
+ 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?
You don’t need much space or gear to get stronger! All workouts are demonstrated in a living room using the following:
Long straps of resistance band
Mini bands
8 lb dumbbell or 10 lb dumbbell (or somewhere thereabouts)
A yoga mat
Optional: 8kg kettlebell and/or 12 kg kettlebell
Common household objects (blanket/towel and a pillow)
+ I’m a professional. Is this for me?
We created POPUpPro (link) 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). To evaluate whether POPUp is appropriate for your clients, check out this video for more details on the program (link to video outlining the course).
+ 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.
FOUNDATIONAL BUNDLE
$129
POPUp: An Uplifting Guide includes over 20 hours of education about how to manage POP. You’ll learn about movement, exercise, physical therapy, sex, pessaries, body image, surgery, and more. POPUp(Lift), our accompanying 12-week foundational strength program incorporates the concepts discussed in the course with a total-body strength program that can be scaled to suit your needs.
ULTIMATE BUNDLE
$179
With this package, you get the same great educational modules and foundational strength program with an additional 12 weeks of exercise that increase in difficulty beyond the basics (think kettlebell cleans, dumbbell presses, faster paced flows, etc.) in Strength Circuits and a 24-week running progression program and an accompanying running-specific circuit in Return to Run.
THE ESSENTIALS
$69
If you’re hungry for information and support but aren’t looking for an exercise program to follow, this option is for you! You’ll still receive the same great course with over 20 hours of education on myriad topics!
Access continued support in our Facebook group!
Dr. Sarah St. Louis Urogynecologist
Antony Lo, PT, The Physio Detective
Heather Reich Edwards PT & Founder of Vino & Vulvas
Brianna Battles MS, CSCS, Founder of P&PA
Professor Hans Peter Dietz Researcher & Urogynecologist
Chris Weipert MFT
Ready to get started on a better way to manage POP?
+ 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
+ Self Care
Pessaries
Toileting
Nutrition
+ The Pressure System
Pressure Management Strategies
Breath considerations
Tension considerations
Positioning considerations
+ Daily Movement Choices
- Navigating the activities we do without even thinking of them
+ Exercising with POP
Exercise basics
Confronting the fear of exercise with POP
Putting Exercise Theory into Practice
Programming and periodization
Progressions/regressions
Considerations for:
Running
Cardio
Yoga & Pilates
Strength classes
Barre classes
And more!
Mobility & POP
Common Tendencies of the Hip
Common Tendencies of the Core
In the Gym - Putting Concepts to Work (Out)
Deadlift basics
Squat basics
Overhead press
Farmer’s carry
Chin/Pull ups
Jumping
Considering queefing
+ Pregnancy & Postpartum
Post-POP pregnancy
The early postpartum period
Diastasis Recti Abdominis
- Understanding the relationship and assessing
+ Building Resilience
- Body image, challenging conversations
+ Menopause
+ Let’s Talk About Sex
+ Expert Interviews
- Topics include sex, symptom science, urogynecology/surgery, high level exercise, navigating subsequent pregnancies, and more!
Not ready to commit? No problem!
POPUp Preview gives you a glimpse at our most popular modules and foundational workouts to give you an idea of what we offer.
