Pricing

Bespoke, expert-led personal training and online coaching for mums.
Achieve optimal results to restore the function and appearance of your core.

Optimal Core
& Core Essentials

My holistic approach to full core recovery is for you if you want: 

  • to be able to pick up your child, knowing that you have the strength to do it safely;
  • to be confident to go back to regular workouts knowing what to do in the gym or go to the new dance or HIT class without worrying about whether you can do it;
  • to live fully in the moment and be present, feeling energised and up for playing with your family;
  • to enjoy pain-free intimacy with your partner;
  • to feel empowered and comfortable in your skin and be proud of your body;
  • to be fitter and feel better in this new phase of life than ever before, listening to your needs and evolving into the new you.
There are two programme options:
 
Optimal Core is a bespoke core restore exercise programme, plus whole person coaching to heal and repair your body in the best possible way. Please refer to my signature framework to understand how this works; or
 
Core Essentials is a bespoke core restore exercise programme that will focus purely on the exercises you need to strengthen your core and pelvic floor and return to full body workouts.

 

Optimal Core

Personalised Core Restore Personal Training & Whole-Person Coaching
From £ 800 per month* 12 week commitment
  • 4 x Personal Training sessions (up to 1 hour each)
  • Personalised & Progressive 12 Week Exercise Programme
  • Weekly Nutrition or Lifestyle Skills
  • Monthly Mindset Practice
  • Access to the entire programme via iOS/ android app so that you can practice anywhere, at anytime
  • Weekly video call for coaching and accountability
  • Direct messaging support during business hours in my time zone

Core Essentials

Personalised Core Restore Personal Training
From £ 400 per month* 12 week commitment
  • 4 x Personal Training sessions (up to 1 hour each)​
  • Personalised & Progressive 12 Week Exercise Programme
  • Access to the entire programme via iOS/ android app so that you can practice anywhere, at anytime
  • Weekly video call for coaching and accountability
There is an online option for anyone who is not locally resident or needs flexibility in their training schedule to work out at home or in their own time. The workouts and coaching are delivered via an online app and you’ll get a weekly check-in call with me.

Online Optimal Core

Personalised Core Restore Online Programming,
& Whole-Person Coaching
From £ 400 per month* 12 week commitment
  • Personalised & Progressive 12 Week Exercise Programme
  • Weekly Nutrition or Lifestyle Skills​
  • Monthly Mindset Practice​
  • Access to the entire programme via iOS/ android app so that you can practice anywhere, at anytime
  • Weekly video calls for accountability & feedback
  • Direct messaging support during business hours in my time zone​

Online Core Essentials

Personalised Core Restore
Programming
From £ 200 per month* 12 week commitment
  • Progressive 12 Week Exercise Programme
  • Access to the entire programme via iOS/ android app so that you can practice anywhere, at anytime
  • Weekly video calls for accountability & feedback
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FAQ's

The programme is designed in three distinct phases, starting with the foundational breathing and alignment phase, which can be commenced immediately postpartum. This phase typically lasts between 2-6 weeks, depending on where you are in your postpartum journey. Even if you are further along in your postpartum journey, I strongly recommend you go through this foundational phase to re-establish and bring awareness to your postural alignment and breathing patterns.

If we discover that we need to spend more time working on pelvic floor or a diastasis, then this is where we will focus programming until you are ready to move to the second phase.

The second phase marks the beginning of your strengthening phase, which will teach you how to correctly synchronise your breath, core and pelvic floor engagement during exercise and daily movement.

The third phase is where we build resilience through increasing the challenge on your body at an appropriate pace, adding more load and complexity to your exercise programme.

If you have a particular goal you are working towards, such as running a certain distance or returning to high impact sport, then we will work towards that goal.

Before commencing any type of exercise programme post birth, you are strongly advised to obtain clearance from your doctor. A document outlining the types of activities you will be doing can be provided to your doctor for this purpose. 

Time is a very common challenge for new mums because your baby needs care around the clock. The exercises sessions can be shortened according to the time you have available, alternatively you can practice them individually as opportunity arises. The concept of the programme is to increase your mind body connection to the entire core so consistent practice is key, however, it doesn’t have to be done in long sessions. Research shows that exercise “snacks” of 10 minutes at a time, three times daily is as effective as three hour-long sessions per week. You will also have access to the exercise programmes in an iOS/android app right from your phone so you can easily access the exercise demonstrations at any time. 

While I don’t avocate the toxic bounce-back diet culture for new mothers, I do understand the desire to reduce extra weight that may have been gained while making your baby! This is why I include a healthy habits approach to weight-loss. You won’t see restrictive meal plans on this programme because my approach is to keep you energised rather than deplete the little energy that you may have with the high demands of motherhood and lack of sleep!

Healthy habits are easy to do and when done consistently lead to big change. When you make a small change to your routine, it is much more likely that you will be able to stick to it long term. Small habits gets you started and create momentum towards larger goals. You don’t need a lot of time or resources to make a small change and you can start right away.

The combination of the Core Restore exercises and whole-person coaching will give you the best results for improving the appearance of your abdomen. Your core muscles are made up of the pelvic floor, deep core muscles – or transverse abdominis, internal  and external obliques, rectus abdominis and multifidus. Your programme will also take into account how much compliance there is in the connective tissues of the core, in particular, the linea alba.

Improving the strength of the core muscles and the integrity of the connective tissues is very likely to result in an improved appearance of the abdomen. Do note that this is largely dependant on how much adipose tissue (aka fat) you are genetically predisposed to storing around your abdomen. Combining the nutrition and lifestyle coaching with the Core Restore exercises will lead to better results. 

Please note that you will never hear me refer to a mother’s abdomen as a ‘mummy tummy’ or ‘postpartum pooch’ because this is a terribly toxic way of describing a woman’s body in a very vulnerable period of her life. There is no shame in a woman having a tummy that looks like she has had a baby, but this kind of messaging can lead to feelings of inadequacy, guilt and contribute to mental health issues. 

Once you have signed up to one of the online packages, we will have an online video consultation to see where you’re at in terms of your core recovery, lifestyle, mindset and nutrition skills.  

Initially, you programme design will be based on the information you share with me. You will be asked to fill in a questionnaire, called a PAR-Q (pre-activity readiness questionnaire) and film a video of yourself performing some simple movements. Thereafter your programme(s) will evolve according to the pace at which you are mastering the skills and exercises.

Absolutely. All of my programmes are bespoke, so if you are experiencing symptoms then we will work to uncover whether we will be working towards helping you to connect to, release and/or strengthen your pelvic floor.

If you suspect you have a diastasis recti, I would urge you to see a women’s health physiotherapist to get checked out. I am twice certified in working with clients with diastasis recti and have successfully helped clients move back to regular exercise, with full confidence and a strong, functional core.