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Stop Leaking

Retrain Your Pelvic Floor And 

Strengthen Your Core 

Discover the secrets to stop leaking when you sneeze and

create a Strong, Powerful Core and Pelvic Floor

so that you feel confident to run, jump and play with your kids without leaking.  


What if you could....

Stop leaking

so that you could run, jump and sneeze
with the confidence you’ll stay dry,
without "doing thousands of kegels" in as little as  10 weeks?

If you’re like the clients who come to me, then you know the frustration of feeling like your core and pelvic floor muscles have gone missing in action……


Maybe you’ve tried strengthening your core and squeezed your pelvic floor hundreds of times hoping that this time your pelvic floor will get stronger…..


Only to end up comfort eating chocolate chip ice cream straight out of the box, feeling like you failed because you’re still peeing your pants when you sneeze. 


Then there’s that awful moment when you realize all those core strengthening exercises you did at the gym have actually made your leaking worse…

Maybe you dream of the day you can finally relax and stop dreading when the next unexpected “Oops-incident” will ruin your day…..


  • Will it happen when you start jumping during your fitness class at the gym? 

  • Or are in a meeting at work? 

  • Or when you hit a hard lump in the snow at the bottom of the hill when you’re out sledding with your kids? (This one happened to me.) 


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Any extra stress on your pelvic floor means changing your pants and you’re sick of constantly being afraid you smell like pee. 

Maybe it’s holding you back from being the active mom that you want to be and stopping you enjoying your life to the fullest and you need it to stop. 


You know that it’s possible to break free from leaking with the right approach, but you don’t know where to start… 

What if I told you that
it's not your fault? 


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80%  of Women who are 
ONLY given Pelvic Floor Exercises for Urinary Incontinence 
3 months after childbirth

still have this problem



 Most people make the mistake of thinking that leaking is caused by a weak pelvic floor so they focus all their efforts on pelvic floor exercises

which don't work!


But the truth is, your pelvic floor doesn’t work in isolation....


 It’s just one piece of the bigger puzzle of why you’re leaking. 


To stop leaking you need  a top to toe, full body approach

that systematically looks at everything that effects how well your pelvic floor functions.


 This means you need to look at and work on your alignment, your breathing and your core strength just to start with if you truly want to improve the function of your pelvic floor.

The truth is you need go deeper and dig down to find and fix the real cause of your leaking .


Without knowing why you’re leaking, you'll stay stuck in the 

cringe-inducing sneeze then pee cycle -

even if you’ve done thousands of Kegels and hundreds of sit ups to strengthen your core and  pelvic floor. 

Did you know that 1 in 3 moms leak when they sneeze, but this doesn’t have to be your story…



 waking up everyday and feeling excited and energized,  free from carrying around the stress, exhaustion and worry of unexpected leaking. 

Imagine being able to be intimate with your partner without feeling the need to shower first.  (and say a liberating Welcome Back to being spontaneous in the bedroom again)

Imagine the relief of being able to relax and enjoy an outing without always having to scout out where the nearest toilets are- just in case. 



 Imagine being able to joyfully jump with your kids on the trampoline or go for a run,  secure in the knowledge that your core pelvic floor are strong enough and you'll stay dry. 

You can have all this if you use a new plan and it's easier than you think....




The Muscle Map Method is a system that shows you exactly what you need to do to build a strong, powerful core and pelvic floor so that you can throw the incontinence pads away once and for all 

The Muscle Map Method

The Muscle Map Method is a 10 week small group online programme

that leads you through a system of proven exercises and techniques that will

retrain your brain to activate the right muscles at the right time and transform how your core and pelvic floor function,

so you can build the strength you need to stop leaking.



Instead of wasting your time doing lots of unnecessary and ineffective exercises that don’t find and fix the reasons why you’re leaking...

You can plug into a step by step, progressive and proven system that will analyze  your individual needs to find and fix the real issue that’s causing you to leak.. 

Using The Muscle Map Method to create your own personal, full body

Anti-Leaking Action Plan

you'll build the strength and confidence to run, jump or shake it like Shakira without having to wear a pad or visit the toilet just in case. 

The course includes :

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Quick and effective 20 minute online workouts with specialist exercises (that you won’t find all over Youtube), so that you can workout anytime, anywhere you want.

These workouts move you from doing isolated pelvic floor squeezes to integrating your pelvic floor into full body movements, which is amazing because this how your pelvic floor is designed to work and you can see your progress as you get stronger

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In-depth education along with the exercises - because knowing why you’re doing an exercise and where you should feel it work can increase your results by up to 60% (#mindmuscleconnection)

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10 weeks of Expert Live Exercise and Results Coaching where you get targeted, personalised feedback and help, which you’ll love because you’ll know exactly how to adjust each exercise for YOUR body.  This means you’ll know exactly what to do and never be left feeling unsure if you’re doing the exercises correctly.

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A bespoke, personalised, full body,  Anti Leaking Plan

 where you’ll see how your pelvic floor integrates with the rest of your body and why simply squeezing one muscle group to stop leaking doesn’t work and what you need to do instead to say goodbye to leaking forever.  

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Each week throughout the course, you'll use the 3 Step Muscle Map Method to systematically work through each area of your body to find and eliminate the cause of your leaking.​




You’ll find that the Muscle Map Method gives you a personalized, individualized prescription of exercises that will stop you leaking when you sneeze....


But before I go into details, here’s what past clients have to say

Image by freestocks
Før jeg begynt å trene med Maritza, hadde jeg mye vondt og problemer med lekkasje og var v
I can exercise normally again and I can jump without peeing myself👍🏼 Kontrollere lukkemu

Because leaking is a highly personal and vulnerable issue, to respect the privacy of my clients I have chosen to omit their names  from their testimonials . 

How would you like the experience and expertise of someone who’s been coaching women how to improve their health and fitness for over 25 years, help YOU create your own personalized Anti-Leaking Action Plan?

Each week throughout the course, this is exactly what you get. 

So how does it work? 

Using The Muscle Map Method you'll focus on one area of your body at a time. Each week you'll start with some quick and easy assessments to discover your starting point and determine which exercises you need. 


Then you'll work on connecting with the right muscles and correcting any muscle imbalances before moving on to building strength in phase 3.  

This programme is carefully designed to find, fix and strengthen any muscle imbalances that are causing you to leak. 

It has exactly what you need, no extra fluff or fillers.

Just a step by step proven system that works.


Week 1: 

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  • The 3 essential exercises you need that allow you to tune in with how you load your core and pelvic floor to stop leaking faster.


  • The one thing you can do in 2 minutes to instantly improve your pelvic floor function and reduce your chances of leaking  

This is the start of your transformation.

You'll retrain how you activate your core and pelvic floor and discover how to set the foundation of great core and pelvic floor strength.

In addition to finding out what kind of leaking you have and starting your Anti-Leaking Action Plan

You’ll discover: 

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Week 2 

This week we dive into beginning a complete transformation for your pelvic floor!

  • Discover the secret link between your Pelvic Floor and your deep core muscles and how it should feel so that you know when you’re activating them correctly for faster results (#retrainyourbrain) 

  • Learn the biggest mistake you don’t know you’re making when you do Kegels and the one thing that 25% of women do that actually makes their leaking worse


  • Assess your pelvic floor strength and find out if  Kegels are right for you or if you should  avoid them and what to do instead 

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  • Which poor posture habits to avoid and how to improve your posture to give you an instantly flatter belly and boost your pelvic floor function

  • The quickest way to reset your posture to relieve nagging aches and pains in your shoulders, back and hips

Week 3  

This week in addition to continuing to work on your core and pelvic floor strength you will discover:

  • The truth about how having weak back and shoulder muscles reduces your core and pelvic floor function so that you’re more likely to leak

Week 4 

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Your hips and your butt muscles surround your pelvic floor so if something isn’t quite right here this directly affects your pelvic floor. 

Having a perky butt is about more than just looking good, it can help you stop leaking.

So this week the focus is on getting your booty working properly.

You'll discover: 

  • How strong butt muscles give you better contact with your core, alleviate back pain and reduce pressure down onto your pelvic floor 


  • The 60 second test and find out if you have lazy, switched off  butt muscles and the secret of how to turn them on again to supercharge your results (#nomoreflatmombutt )


  • The 3 best exercises you’re not doing to build your booty for a better functioning pelvic floor

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So far you’ve built the foundation for a strong core and pelvic floor and now it’s time to start increasing the intensity of your exercises and challenge your control.

This week you’ll discover:

  • The one exercise that you can do in 2 minutes that specifically targets your lower abdominal muscles and improves your chances of running and jumping without leaking by up to 40%.

  • The biggest mistake you don’t know you’re making with your core exercises that can make your leaking worse and the quickest, research backed way to fix it. 

  • Hit a time crunch? Get my top 3, go-to exercises you can do in just 5 minutes to strengthen your core so that you can keep making progress, even on your busiest days. 

Week 5 

 Did you know that your lower abdominal muscles connect directly to your pelvic floor ? If they're weak, they increase the load on your pelvic floor which makes you more likely to leak. 

This week it's time to eliminate the problem by ramping up your deep core strength . 

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  • Do you clench your jaw when you’re stressed and suffer from stress headaches a lot? Research shows there's a clear link between too much jaw tension and pelvic floor dysfunction. Find out how to gracefully sidestep around this roadblock on your journey to being leak free.


  • The truth about how your feet affect your pelvic floor. Get the simple exercises and easy habits that you can do even when you’re emptying the dishwasher, that improve your foot function, reduce knee, hip and back pain and increase your core and pelvic floor strength

Week 6 

This week you're looking at the parts of your body you'd never think have anything to do with leaking - from your toes to your nose and everything in between.

You'll investigate to see if you can find YOUR Missing Link to break free from leaking.

For example:

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You'll also learn the secret of how to run, skip and jump without leaking so that the trampoline isn't off limits anymore or you can go for a run without worrying about leaking or wearing a pad. 

Weeks 7,8,9 and 10

Now you've completed all the assessments and figured out where you need to build more strength, it's time to fine tune your exercises and push your boundaries with advanced exercises.

These last few weeks focus on integrating what you've learned and getting stronger.



But you shouldn't just listen to me.....
Here's what previous clients have to say: 

Kopi av Før jeg begynt å trene med Maritza, hadde jeg mye vondt og problemer med lekkasje

"I don't leak anymore"

It's such a relief that things have changed and I'm thrilled to see the results. 

It feels really good, I finally have a body that works again!

"This course should be both obligatory and sponsored by the state. I can't recommend it  strongly enough!"

Kopi av Før jeg begynt å trene med Maritza, hadde jeg mye vondt og problemer med lekkasje
Kopi av Før jeg begynt å trene med Maritza, hadde jeg mye vondt og problemer med lekkasje

"Maritza gave me pin-point great advise on exactly what I needed to do"

Before the course I felt like I had no contact with my stomach muscles. I struggled leaking as well as back and shoulder pain.  Now I'm so much better. 

I loved having someone with such a high level of competence and expertise give me concrete and specific advice when I needed it.

"I chased my runaway toddler down a hill today and I didn't leak!"

I used to have a lot of pain in my lower back. I felt tired all the time and I had problems with leaking, so I avoided doing exercise. 

Now my body is working properly again and I can be the active mom I want to be.

I can even run without leaking.

Kopi av Før jeg begynt å trene med Maritza, hadde jeg mye vondt og problemer med lekkasje

This programme is perfect for you if:

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You're sick of hiding your leaking, want to stop feeling embarrassed about it and you're ready to take action!

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You want to get back to running, jumping and  enjoying your life leak free and feeling confident you'll stay dry

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You have 20 minutes a day to invest in improving your core and pelvic floor strength 

Are you ready to break free from leaking? 

You could hire a private Core and Pelvic Floor Rehab Specialist

for kr700 a session, three times a week (PLUS the time and money you spend getting there) which will cost you upwards of 8,400 Norwegian Kroner per month or 21,000 Norwegian Kroner for 10 weeks...

Or you could spend thousands of dollars on painful, invasive surgery to stop leaking, with no guarantee it will work (this type of surgery has a 50% failure rate).....


Or you can take back control of accidental leaking with 



The Muscle Map Method
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A Detailed, Personalised Full body Anti-Leaking Plan with exercises specific to your needs

6 powerful programme phases with assessments and exercises that guide you from clenching your pelvic floor, crossing your legs and praying not to leak when you sneeze, to a strong functional pelvic floor that can handle any cough or sneeze without leaking.


10 weeks of coaching and  support with Maritza with weekly online trouble shooting and support in a small group setting

One Year access to the course 


 4.997,00 Norwegian Kroner ( NOK)

-Save 500 NOK 

when you pay in full

Three installments of 

1.825,00 Norwegian Kroner per month 


As of 14 of Febuary 2022, 4.997 Norwegian Kroner is valued at $563 US Dollars, but for an accurate value, I recommend checking the current exchange rate for your country. 



Because I want to make sure you have everything you could possibly need to succeed, I've added some extra special bonuses for you....


The C-Section Scar Rescue Protocol (Value 4,800 NOK)

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Are you sick and tired doing all the core and pelvic floor exercises you can think of without seeing any results?

What no-one told you is that your C-section scar might be to blame.

It can decrease your core and pelvic floor function, increase your risk of diastasis recti (abdominal separation) or that scar tissue in your lower abdominal area can negatively affect your bowel and bladder function. 

Because I want to make sure your scar isn't creating a road block to your success, I'm gifting you this exclusive protocol that I use with my private one on one clients and isn't available anywhere else.

This protocol will show you 

  • How to reduce inflammation, thickness and improve the appearance of your scar even years later

  • Specialist  exercises and techniques to reactivate and turn on the muscles in your lower belly and pelvic floor that surgery switched off so that all your exercises have maximum effect 

  • How to release scar tissue and adhesions that can cause lower abdominal pain, bloating and constipation

  • The truth about how long it really takes to heal from having a C-section and what you should be doing to improve your core and pelvic floor function.

This protocol is safe and effective from three months post C-section onwards.



The Inner Circle Community  (Priceless)

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This online community is where you can reach out and connect with an inner circle of moms who get it. It's the place where  you can ask questions and get feedback and guidance.

This Community is here for you throughout the course to give you the daily support and accountability that you need,  so that you never feel overwhelmed, lost or alone during your journey...

We'll be there for you every step of the way.

BONUS # 3:

The Banish Your Constipation Bible +
The Bright-eyed and Bushy-tailed Healthy Eating Handbook 
( Value 2,500 NOK)

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Constipation and straining to go to the toilet are two big threats to optimal pelvic floor function. 

These two guides help you address the problem from both ends.

Say goodbye to a stopped up, bloated looking stomach by eating correctly to stop constipation.....


and find out  the right things to do when you feel like you can’t go!

Fast Action Bonus: If you sign up in the next 24 hours you get: 

A Private 30 minute Trouble Shooting Consultation with Maritza ( Value 1000 NOK)

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Are you having trouble connecting to your core?

Are you not sure if you're doing an exercise correctly?

Do you want more in-depth troubleshooting of something you're finding challenging?

Want to go deeper into your specific situation and ask questions outside of the group coaching calls?


This session is exactly what you need!

You can use it anytime through out the duration of the 10 week course

Simply book your call with me whenever you feel you need the extra support.

 Let's do the math.....

When you join The Muscle Map Method today, 

you get access to 10 weeks of training modules that will transform your core and pelvic floor function



The Muscle Map Method ( Value 4,997 NOK)

 A Top to toe approach to creating your Personalized Anti-Leaking Plan with exercises specific to your needs including 

  • Quick, effective online workouts

  • 10 weeks of expert coaching and support from Maritza

  • Weekly online trouble shooting and support 

  • Lifetime access to the course

Not to mention the bonuses

  • The C- section Scar Rescue Protocol ( 4,800 NOK)



  • The Bright-eyed and bushy-tailed healthy eating guide

             + The Banish Your Constipation Handbook ( 2500 NOK) 

  • THE FAST ACTION BONUS: A Private 30 minute 1 on1 Trouble shooting         session with Maritza (1000 NOK)


  • Access to the Inner Circle community for support, motivation and guidance 


That makes everything you get when you join worth well over

13,000 NOK

 You get to decide.

Is this the right investment for you today or are you going to continue to struggle alone? 


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Or if you decide to go if alone you can continue to come up with excuses to avoid jumping on the trampoline with your kids.


You can keep sneaking out of your fitness class every time a high impact song with running and jumping comes on or stay and pray your don't leak too much...


Your experience is unique and personal to you, so you want a system that’s going to show you what to do along the way.

Faster, easier, with expert help and proven system….

If you're ready, it's time to join


When you join you get the expertise and experience of a specialist core and pelvic floor coach in your corner to help you break free from leaking ...

So.... what happens next?

1. Click on the "I need this" button below ( or another button on the page)


2. You'll be directed to a checkout page where you'll enter you payment information

3. Once you invest you'll receive an email with your next steps and how to access the course

Før jeg begynt å trene med Maritza, hadde jeg mye vondt og problemer med lekkasje og var v
I can exercise normally again and I can jump without peeing myself👍🏼 Kontrollere lukkemu

My Risk Free, Money Back
Do The Work Conditional Guarantee



If there's a part of you that still hesitant to invest in yourself, let me make it easier for you. 

Because I'm so confident that when you do the work you'll start to notice positive changes in your core and pelvic floor, I have a 20 day, do the work guarantee. 

If you decide that the programme isn't for you, then I give you a full refund.

But there's one catch. You have to show me that you showed up for yourself and did the work. 

To be eligible for the refund you must watch the video lessons, fill in the worksheets, do the exercises and engage in the process by asking for help and feedback in the community group.

If you've done all the work and made no progress your core and pelvic floor function, simply send and email with your proof of work to  

And I’ll refund your money questions asked. 


  • Will the course work for me if I have Diastasis Recti or Pelvic Organ Prolapse?
    Yes obsolutely. In fact many of the exercises and techniques in the course are can heip heal diastasis recti and reduce any symptoms of prolapse you might be feeliing.
  • I had my kids years ago- is it too late to do anything about my leaking?
    Absolutely not. I've worked with moms who have kids in their 20's and they've had great results. This programme will help you even if you're post menopausal. ( As long as you can get down to and up from the floor without problems, then the exercises will help you).
  • How much time do I need to devote to the course each week?
    The first 4 weeks are your foundation modules. You'll need to set aside about 20 minutes a day during this time. Once you move on to the strength building phase, then you can cut back to 20 minutes, 3 times a week.
  • Why is access to the course limited to one year?
    Because I want you to take action. We've all bought courses and left them molder in the background thinking that we'll get back to them "someday". I don't wan that for you. I know that if you put in the work and do the exercises then you'll graduate and you won't need the course anymore.
  • I just had a baby- can I join the course?
    First of all- Congratulations mamma! Being in the 4th trimester adds some extra challenges to participating in the course. Hormones from breastfeeding, lack of sleep and exhaustion can make for slower progress. If you feel you have the focus and engery to devote to the 10 weeks, then as long as you're at least 3 months post partum and you've had your postnatal doctors check up, then you can join the course.
  • What equipment do I need for the course?
    During the programme you'll need some exercise resistance bands ( these can have handles or not) mini exercise bands, a foam roller and a tennis ball.
  • My question isn't here?
    Wondering about something that's not already covered here ? No worries, send me an email at and I'll answer it for you.
  • I have severe, uncontrollable leaking - is the course the right fit for me?
    If you're leaking all the time and have more serious pelvic floor issues then I have to say No. That's beyond the scope of this online programme. Hands on help is going to get you better results than any course over the internet. I believe you'd be better served seeing a pelvic floor physiotherapist who can do a hands on assessment of your pelvic floor, diagnose exactly what's going on and what steps you need to take to see improvements.
  • How is the course delivered?
    The course content is housed on an online platform where you can log in to access your exercises. In addition to a weekly check-ins , you can ask questions or get feedback on your exercises inside of the private Inner Circle group on Facebook.
  • How long do I have access to the course content?
    Sometimes life happens and we have to step back from things for a little bit. With this in mind, I've decided to give you lifetime access to the course, even after the 10 weeks of coaching and support are finished. This means you can come back and refresh your memory on a certain exercise, or repeat some of the workouts if you want to.
  • I've tried to stop leaking before- why will it work this time?
    Most women are simply told by dctors to do kegels to stop leaking - if this was all you needed to do, then you wouldn't be here now. Instead The Muscle Map Method takes a new, whole body approach to leaking. We look beyond you pelvic floor and work through all the factors that can affect your pelvic floor function.

Disclaimer: .

This programme is not intended to diagnose or treat any illness or injury. It is for educational purposes only. If you choose to try the exercises presented here you do so at your own risk. Please consult your physician before you start any new programme.

Not every exercise is safe for every person. Correct execution of all exercises is imperative to prevent injury. Please consult your healthcare professional if you have questions about exercise execution or if an exercise is right for you.

You are responsible for yourself and will not hold Maritza Linzey liable for any illness or injury.

If we haven't met before

Hi, I'm Maritza

Even though I work in a private clinic as a Core and Pelvic Floor Specialist trainer…….

It wasn’t always this way.

My second pregnancy a and C-section left me leaking when I coughed, and with a deep abdominal separation. My stomach muscles and pelvic floor felt weak and squishy like jelly. 




I leaked when I sneezed and constantly wore pads so I wouldn't have to change my pants several times a day. I was so embarrassed that I didn't even tell my husband about it. ( He knew I had diastasis recti, but I kept my leaking a shameful secret).

Jumping on the trampoline with my 4 year old was out of the question. 

I had to make lots of excuses about having sore knees or back pain and instead stood watching from the sideline feeling like I was a bad mom and for not playing with my son when he begged me to.  


I tried to fix it by

  • drinking less liquids 

  • going to the toilet more often to empty my bladder

  • Doing 100’s of Pelvic floor squeezes every day

  • Doing all the traditional core exercises to strengthen my abdominals


None of it worked and some things actually made my leaking worse…. Because they were the wrong strategy for MY body. 


They didn’t address WHY I was leaking in the first place. 


I was determined that I wasn’t going to settle and put up with leaking for the rest of my life. 

So I educated myself about what moms really need to heal their core and pelvic floor function .


And now, after helping hundreds of moms in person and online attain the glorious freedom of being strong and leak free, I’ve refined the process and created the perfect, highly effective full body system so you can stop leaking. 

When I ask, my clients often have to think really hard or can't remember the last time they leaked ....and this is what I want  for you. 


This is the mission behind The Muscle Map Method and I hope you'll join us in the programme. 





DISCLAIMER: The information included on this page and discussed in this program are our personal information and in some cases the those of previous or existing clients. These results are not typical. This is not implying anything in relation to your results, and your results are not guaranteed. We use these testimonials for example purposes only. Your results will vary and depend on many factors including but not limited to background, experience, and the action that you choose to take.


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