Services

Expert-led personal training and online coaching for mums
to help you achieve optimal results
to restore the function and appearance of your core.

Core Restore

Whether you are seeking to heal a distasis or prolapse, or thrive in your role as Family CEO, there are several very important factors that impact the results you will achieve that fall outside of physical exercise.

This is especially true when it comes to your core and is why my Optimal Core programme involves whole-person coaching as well as the physical exercise, so that you can enhance your overall well-being to heal and repair your body in the best possible way. 

Whole-person coaching is personalised to your lifestyle and daily habits around nutrition, sleep, stress management and connection to yourself and others. These are important areas of deep health and have an enormous impact on your body’s capacity to remodel tissues and strengthen muscles.

You will be equipped with skills to optimise the internal environment of your body, so that you can respond positively to the physical challenges you place on it. Please refer to my signature framework to see how this works in practice.

Optimal Core
Personal Training

Personalised Core Restore PT sessions,
programming and 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
  • Weekly VC for coaching and accountability
  • Direct messaging support during business hours in my time zone

Optimal Core
Online

Online Personalised Core Restore Exercise Programme
and whole-person coaching
From £ 400 per month* 12 week commitment
  • Personalised & Progressive 12 Week Exercise Programme
  • Nutrition & Lifestyle Skills each week
  • 1 Mindset Practice per month
  • Access to the entire programme via iOS/ android app
  • Weekly VC for coaching and accountability
  • Direct messaging support during business hours in my time zone
  • POA for online video meetings

Optimal Core is for you if you if you want to give yourself the very best results in restoring your core and pelvic floor. 

The Optimal Core Programme will help you optimise your core recovery with a personalised exercise programme and deep-heath coaching through healthy habits to improve the way your muscles and tissues respond to the demands you place on your body during exercise.. and daily life!

You will:

  • Be empowered;  exercise releases endorphins, which are feel good hormones, to make you feel energised and, reduce the risk or occurrence post-partum depression, reduce body fat, reduce blood pressure, decrease stress, improve body confidence, increase lean muscle mass, improve sleep, improve brain health and much, much more… 
  • Be able to return to your preferred activities, such as exercise, sports, or running around with your children, because you will improve or prevent pelvic floor symptoms.
  • You can live your healthiest lifestyle without an intense overhaul to your daily routine, with healthy lifestyle and nutrition skills.
  • You will understand which barriers may be getting in the way of your optimal results through the mindset practices. 

The hybrid version of this service includes weekly PT sessions, where I will be able to observe your form and guide you to effectively connect to your core, pelvic floor and other strength-based movements. It will help you to more easily grasp how to perform the breathing and strength-based exercises with good alignment. This is however, still possible through online video meetings (POA).

The online option is best for you if you are not locally resident or if you need flexibility in your training schedule to work out at home or in your own time.

Core Essentials
Personal Training

Core Restore Exercise Programme
From £ 400 per month* 12 week commitment
  • 4 x Personal Training sessions
    (up to 1 hour, in-person)
  • Progressive 12 Week Exercise Programme
  • Access to the programme via iOS/ android app
  • Weekly video conference calls for accountability & feedback

Core Essentials
Online

Core Restore Exercise Programme
From £ 200 per month* 12 week commitment
  • Progressive 12 Week Exercise Programme
  • Access to the programme via iOS/android app
  • Weekly video conference calls for accountability & feedback
  •  

The Core Essentials In-Person and Online programmes are for you if you want to focus only on the alignment, breathing and corrective core restore exercises without working on the deep-health nutrition and lifestyle skills and mindset practices.

FAQ's

The programme is designed in three distinct phases, starting with the foundational alignment and breathing 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.

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. 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 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. 

Please provide two weeks notice in writing to me at jendemel@icloud.com for terminating any of the core restore programmes, including Optimal Core and Core Essentials Hybrid and Online subscriptions.