Let's put an end to your sneeze pee.

Incontinence sucks. It's embarrassing and stressful. 

You don't want to worry about leaking when you're on the trampoline with your kiddo.

You'd like to cough and not have to cross your legs first.

Of course, it goes without saying that pantiliners are not the accessory you've been hoping to add to your wardrobe. 

And yes, it would be a huge relief if you didn't need to know the exact location of the nearest bathroom when you're out and about.

You'd love to:  

  • stop leaking pee when you sneeze or laugh or pick up your kiddo
  • prevent your pelvic organs from relocating 
  • look forward to sex 
  • get relief from pelvic pain 
  • move without fear that you'll pay the price with back or sacroiliac joint pain
  • avoid surgery if at all possible or get the best, most long lasting results from surgery
  • enjoy a pain-free pregnancy and gentle birth  

You’ve been told Kegels are the answer, and that’s what you’ve tried, but there’s so much more you can do to help yourself.  

In fact, your pelvic floor is designed to be strong, responsive and resilient, without the need for Kegels. our text in this area


Your pelvic floor is not an island. It's connected to the rest of your body and its ability to function well relies on your whole body moving well. 

Unfortunately, your day in and day out habits often interfere with your whole body moving well. Habits like how you stand, how you sit, how you move, how much you move, the types of movement you do or don't do. 

You don't pee when you sneeze (or cough or laugh) because you failed to do enough Kegels or forgot to do them at every red light. 

You pee when you sneeze (or cough or laugh) because you have various strength, mobility and stability "gaps" throughout your body that interfere with your pelvic floor working well.


Having suffered pelvic floor issues for some time and having tried various treatments/exercises to no avail, I was desperate to find something that would help me and this course has done just that and much more. Even though this is an online course I felt very engaged from the beginning. 

I have finally found something that works and makes perfect sense, this is the lifestyle change that my body has been crying out for and something I shall continue working on. I wish I had known about this technique years ago. Can't thank Lisa enough.

- Joanne


When you understand what your particular strength, mobility and stability gaps are, you can learn specific exercises to bridge those gaps. 

When you understand the variety of ways your daily habits undermine your pelvic floor function, you do things differently.

During this program, you'll be guided step-by-step through this process. You will:

  • learn to assess and evaluate your gaps 
  • discover what exercises will bridge those gaps 
  • uncover those habits you're oblivious to that are roadblocks to a functional pelvic floor 
  • develop valuable skills that will help your entire body function well throughout your life 
  • receive support and feedback throughout 

No more floundering on your own. You'll have support and structure to guide you along the way. 

By the end of the course, you'll have clarity about what to do to help yourself and confidence that you know how to do it. 


I came to the course hoping to reverse/heal a cystocele, but I'm coming away from it with so much more - yes, my pelvic floor symptoms have gone away, but I also have a new way of life, whole body strengthening, and (hopefully) mobility for life!

- Monica

Hi, I'm Lisa Gillispie. I developed Freedom From Kegels: A Whole Body Approach To A Pelvic Floor That Works because I know that your strength, mobility and stability gaps, along with your daily habits, are roadblocks that prevent your pelvic floor from doing its job.

I can show you simple steps to bridge your gaps and change the way you move, so you can put an end to sneeze pee and other pelvic floor issues.

This program grew out of my own experience with incontinence, pelvic pain and back pain. It was only when I learned how to change my movement and alignment habits that I experienced consistent, long-term improvement. Now I know exactly what I need to do to keep my back spasm free and my panties dry and I want you to know this too.

My years of dance training and teaching gave me a keen eye for noticing people's movement and alignment habits. I've honed this further in my bodywork practice of over 20 years, as a Nutritious Movement™ certified Restorative Exercise Specialist and as a Somatic Experiencing™ Practitioner. All of this experience informs the program I've created for you, the information I wish I'd had years ago.

People who take this course want to improve pelvic organ prolapse, stop leaking pee when they sneeze, decrease pelvic pain, and feel good in their body. If these are things you want, Freedom From Kegels is the program for you.


My pregnancy is awesome! I feel great! I haven’t peed my pants in weeks. I used to pee every time I sneezed or laughed. I also have not gotten diastasis recti this time. By this time in my last pregnancy, my belly formed a grotesque pyramid every time I sat up from lying down. Now it is a nice round semi-sphere. 

- Kate McKenna

Included with the course 

8 guided alignment video classes - you'll be guided through stretches & movements that focus on improving your whole body alignment and pelvic floor function.

8 mini-practice sessions - shorter practice series to reinforce what you learned in the video classes

8 guided walking audios - downloadable audios for you to listen to as you go on your walks. Learn how to get the most pelvic floor benefit while walking.

Educational videos - explore relevant topics like rib cage and pelvis alignment, breathing basics and why walking is so beneficial for your pelvic floor

Daily movement homework - each week you'll receive a 7 day plan to follow so you can track your progress

Downloadable handouts for each of the 40 plus exercises we'll cover over these 11 weeks, complete with descriptions and photographs.

5 mini anatomy lessons - gain an understanding of the muscles we'll be working with each week and take that knowledge into your practice.

live Q&A sessions - via webinar for those questions best answered "in person". Recordings will be available for those unable to attend live.

BONUS Squat Class - learn a variety of ways to gradually progress towards safe squatting that actually benefits your pelvic floor.

Personalized support - throughout the course, I'll be available to answer your questions and offer modification suggestions inside our online classroom

Personalized feedback - you'll have the ability to post photos and/or short videos allowing you to receive personalized feedback from me throughout the course.

Links to various articles and blog posts all designed to deepen your understanding of the pelvic floor and/or specific pelvic floor issues


(1) 60 minute individual alignment session via Skype - as you implement the concepts in this course it can be invaluable to get personalized feedback


Between the videos and self inquiry and personal feedback to questions as well as articles and live calls, it’s one of the best online trainings I’ve participated in (and I’ve done many).

- Cathy Dasson, E-RYT500, Rochester, NY


Dates: The course runs for 11 weeks, beginning at the time of purchase. You will continue to have lifetime access to all course materials after the official completion date.

Location: This course is entirely online. All video lessons are pre-recorded.

Technical requirements: You will need high speed internet access in order to stream the course videos.

Cost: $297 USD for the Regular package or $357 USD for the Premium package

Refunds: Due to the quantity and quality of material you will gain access with your purchase, no refunds will be issued once your purchase is complete. Please carefully read through all of the information here before you make your decision. If you have any questions before making your purchase, I can be reached at Lisa@lisaLLC.com

NOTE: This course is designed for lay-people. It is not a course designed to teach people how to teach these concepts and exercises to others. 

How it works:

For this course, we use an online classroom platform called Ruzuku. This is where you'll find all class videos and materials conveniently located.

Within 24 hours of completing your purchase, you'll receive an email invitation to the online classroom. Once you create your username and password, you'll be able to get started with the first week's content.

After that, every 7 days, for 10 more weeks, you’ll get access to the next week’s series of lessons. During the week, you'll work through the course content at your convenience, for 30 minutes each day. 

There are 2 Integration Weeks built in to give you time to catch-up or review.  

The pace is designed to give you plenty of time to implement the material and put it into practice, without overwhelm.

Inside the Ruzuku classroom, you’ll be able to view all the videos and ask any questions that come up for you during the course. You get the best of both worlds – the freedom and independence to move through the material on your own, and my support, feedback and suggestions should the need arise.

The Ruzuku classroom is extremely easy to use, even for the technically challenged. They also have a fabulous customer support team if any technical challenges arise.

It's time to put an end to your sneeze pee.


Will this course cure my incontinence (or other pelvic floor challenges)?

The short answer is, I don't know. Each person comes to this course with a unique combination of factors that have contributed to their pelvic floor situation whether that's prolapse, bladder spasms, incontinence, pelvic pain, etc. The material in this course is designed to give you alignment and movement strategies that can decrease your symptoms and correct the alignment and movement factors that have contributed to what you're experiencing.

And, depending on the specifics of your particular situation, the material in this course may yield the best results when done in conjunction with other supportive strategies such as physiotherapy, bodywork, diet changes, etc.

I don't have incontinence but I have pelvic organ prolapse (or another pelvic floor challenge), will this course still help?

The material in this course approaches pelvic floor function from a whole body perspective vs. individual symptom or diagnosis perspective. Because of this, the material is applicable to a wide range of symptoms including pelvic organ prolapse, pelvic pain, pelvic floor tension, pelvic floor weakness, etc.

Do I have enough time for this? 

Each week (except for weeks 5 and 9), you'll receive (2) video classes, a walking audio and your 7 day practice plan. You'll need 30 minutes each day to go through the course material and/or practice. You can do your practice time in one daily chunk or sprinkle it throughout your day.

What happens if I fall behind or need more than 11 weeks to get through the course? 

The course will run for 11 weeks but you are welcome to move through the material at your own pace. In order to get the most benefit from the course, I encourage you to practice the correctives daily. You will continue to have access to the classroom and material indefinitely. 

How long will I have access to the course? 

You will have indefinite access to the course after the 11 week session has completed, however I will not be available to provide personalized feedback after that time. 

I'm a health or fitness professional, will this course teach me how to teach alignment to my students or clients? 

No. This course is designed for the layperson, not for professionals seeking professional training for the purpose of teaching alignment to their clients. The course materials are for your personal use only. If you would like to teach alignment, please visit The Nutritious Movement Institute for information on their comprehensive training program. 

Will I be able to get personalized feedback? 

Yes. During the 11 week course you will be able to upload photos and short video clips inside our online classroom if you would like my feedback on some of the exercises taught during the course. 

Will the videos play on my iPad? 


I'm pregnant, is the course safe for me? 

The exercises in this course are considered to be safe for pregnant women and pregnant women have safely participated in this course. However, as with any exercise program, please consult with your health care provider about what, if any, movement restrictions are necessary for you. 

I have _____ condition. Will this course be too strenuous for me? 

Throughout the 11 weeks of the course, I will be available to offer modification suggestions if necessary. You'll get the most out of this course if you are able to stand for up to 30 minutes and can comfortably move between the floor and standing. If you have questions about your specific situation, please feel free to email at Lisa [at] LisaLLC [dot] com. 

Any additional questions? 

If you have a question that wasn't answered here, please email me at Lisa [at] LisaLLC [dot] com 

Move better, feel better. It's time.


I want to let you know that I was able to jump on the trampoline with my son and there were not any weak pelvic floor issues.... YAY!! I cannot thank you enough for all of your help!

- Kami P. 


The course is so well laid out and the support is stellar. I love how it's set up so I have everything I need to continue along my path.  

- Kate 


I sneezed and did not pee! - several times actually!! I feel this was money well-spent as I learned a ton, and have found a new lifestyle I did not know I was looking for. I’m hopeful it will help my children avoid some of the pitfalls I have come through.

- Mary


The depth of this course was unexpected. It offered an insightful approach of how everything relates and works together. Great videos, understandable anatomy.

- Rosalba


I’ve noticed I’m stronger and have less lower back tweaks while teaching fitness classes. Better body positioning when I get tired. More all over body awareness. I feel less tight, more range of movement. This is a great course. Full of valuable information for body transformation.

- Karen Srebacic


This course is such a clear, safe and comprehensive program with excellent resources. I love the use of props, the progressions, repetition of key concepts and the ongoing availability of the resources. I am grateful to have this program in my tool kit for personal use.

- Irene Lugsdin


Lisa has a gift for explaining the material in such a way that you will constantly find yourself having “aha” moments. I was surprised at the breadth of the content and the level of detail. The anatomy lessons were amazing. The exercise demonstrations are great. You will see changes not only in your pelvic floor but your entire body. Loved it. Want more of it.

- Enelia F.

It's time to stop settling. It's time to say no to sneeze pee.