Holistic Core Restore ®

Holistic Core Restore ® is the EVOLUTION of Pelvic Floor and Core Fitness. These programmes are designed to TRANSFORM THE HEALTH of the women we serve.

Holistic Core Restore ® is MORE EFFECTIVE than performing KEGELS or TRADITIONAL ABDOMINAL EXERCISE ALONE for TRUE CORE RESTORE and Pelvic Floor activation and reconnecting and integrating your core to YOUR WHOLE BODY!


The Science Behind It

These programmes are unique because we take your Core and Pelvic Floor, on a journey from the standard ‘squeeze and lift’ Kegel Pelvic floor exercises and crunches and planks to a more enlightened place where we incorporate your breathing and add the functional movement of your daily life to get your Pelvic Floor and core reconnected to the rest of your body like it was originally.

For so many women, it really seems to be a case of PELVIC DISCONNECTION AND A LACK OF CO-ORDINATION RATHER THAN ‘DYSFUNCTION’. And once we get women more mindful, educated and working ‘with’ their bodies again, the magic usually starts to happen.

Our UNIQUE continuum of 6 Phases of Progressed Movement where we journey from supine, seated, static standing, functional standing, functional dynamic, athletic exercises will truly get your Core and Pelvic Floor ready for an active, dynamic and MOVING LIFE because at the end of the day…nobody pees themselves when they are standing still, so it follows that we need to actually train our bodies for the lives we want to live!

Overall, improving your Core and Pelvic Floor function is a whole-body affair! Neither exist in ISOLATION! They as part of a whole human woman and when we want it to work as part of a whole, we’d better train it as part of a whole.

For more information about the science behind the programmes, including a comparison in pelvic floor activation with a standard kegel vs everyday movements please click HERE

The Key Elements

All the Holistic Core Restore ® programmes combine the below 8 elements with varying ‘exercise tools’ to reconnect you to your Pelvic Floor, Core and entire body with greater specificity and long term success than the average Pelvic Floor, Core or fitness programme usually targeted at women.

1 – FUNCTIONAL MOVEMENT, which is Mindful, Progressed, and Bespoke, that  prepares a woman for a moving life


3 – Combination of CONSCIOUS and UNCONSCIOUS ACTIVATION of the Core and Pelvic Floor

4 – Pelvic and Female Health EDUCATION about Pelvic Health and Women’s Health that lasts  a lifetime  

5 – Supportive Anti-Inflammatory NUTRITION, Hydration and LIFESTYLE Guidance as a PRIORITY

6 – RE-ALIGNMENT, Muscle Releases, and Postural Correction

7 – OPTIMAL BREATHING – proper respiration is a priority

8 – An Empowered and Compassionate ‘Wellness for Life’ MINDSET

Why is HCR ® important for women?

It’s essential that we go deeper and move slower before we start adding weights and moving faster so that we prioritize reconnection above simply thrashing out sets and reps and support your body in the ‘learning process’.

Crucially, we combine all of the FUNCTIONAL,  INTEGRATED MOVEMENTS with increased ‘Fascial Tension’ and RESPIRATION, we really get all the components of your core – your tummy muscles, your Pelvic Floor, your Diaphragm and your low back muscles all  ’speaking to each other’ – THIS IS WHAT WE CALL ‘INTRINSIC CORE SYNERGY’®.

These programmes have worked for 1000’s of women who leaked when they jumped or had diastasis, back pain and tummies that they simply couldn’t reconnect to and we think they will work for you too!

For a Pelvic Floor & Core that’s integrated into your whole body and FIT-FOR-PURPOSE i.e., Supporting you to live a full life!  You’ll LOVE IT!

Who is Holistic Core Restore ® for?

 There truly is a programme for EVERY WOMAN at EVERY LIFEPHASE.   If you are a woman in need of guidance and support regarding your continence, Pelvic Health or Core wellness and rehab……you’re in the right place.  Our mission is to SERVE MORE WOMEN AND TRANSFORM MORE LIVES and do so DEEPLY!  

The Holistic Core Restore® programmes were created for Women who may or may not have experienced some degree of pelvic dysfunction and want to empower themselves. For women who are ready to take charge of not only their Pelvic and Core Health but also their total wellbeing. Women who understand that their nutrition and lifestyle also have a key role in their Pelvic Health and are ready to invest in preventative strategies and deep restorative strategies as they go through their lifephases knowing that ‘self-care’ is the greatest gift any woman can give to herself.

All the programmes are a simple and effective way to re-connect with and stay connected to your amazing body.

So whether you have just had your baby and want a gentle way to reconnect with your Core and heal your Diastasis Recti, or you’ve never had a baby but know that it’s a smart move to ‘prevent rather than cure’ or you’re recovering from a gynae procedure or you’re in the Peri to Post Menopausal years and feel the changes in your Pelvic Health and want to be proactive

There is a programme for you!

Our Programmes

Which programme is right for you?

Are you recently post-natal?

You can and should start a very basic level Pelvic Floor and Core Re-Connection work as soon as you are strong enough to move.  Everyone needs to start by BREATHING, and gently coaxing the awareness of their breath into their body.  Once you’ve been given your ALL CLEAR to exercise, do not have a significant diastasis, and if you’re ready to move, then Everywoman is most likely right for you.


Are you ‘not so recently’ post-natal?

Whenever it is that you gave birth – even if he or she is now a teenager or adult, it’s never too late to get a better functioning Pelvic Floor and Core.  As we age and head towards Menopause, sometimes the weakness created in the pelvis by a Pregnancy many years ago can become evident so NOW is always a great time to start! If this speaks to you, take a look at our Everywoman programme.


Are you recovering from a hysterectomy?

The Recovery programme is a great way to establish an effective, safe routine for the rest of your life.  The remaining organs within your pelvis need the Pelvic Floor to be strong to guard against possible prolapse.  Even though you will be screened thoroughly, please seek permission from your doctor as to when is the right time for your to start a programme for your Core/Pelvic Floor that includes this type of movement.  Recovery is truly and individual story, so this programme will always be 100% tailored to meet you where you are on your healing journey.


Are you healing a Diastasis Recti?

Your Diastasis Recti (abdominal separation) is also part of your Core/Pelvic Health Dysfunction and a possible player in any change in continence that you may be experiencing.  If you have Diastasis Recti, the AMAZING Diastasis Healing Programme IS FOR YOU


Are you recovering from a C-Section?

You birthed via C-Section and now you’re feeling disconnected from your tummy and Pelvic Floor post birth or experiencing discomfort? Maybe the scar is affecting your posture and alignment or causing back pain? Our nurturing C-Section Recovery Programme IS FOR YOU!.


Are you a Woman Looking for Pelvic Floor ‘Conscious’ Exercise that Supports Your Fat Loss Goals?

Heat is the ‘next step’ programme for women who have improved their Pelvic Floor/Core confidence and are ready to get moving and get sweaty.  We get you moving faster with confidence ALWAYS respecting your Pelvic Health status and get you stronger and fitter as bonus!


Are you A Woman Who Simply Knows that NOW IS THE TIME to prioritize her Pelvic Health?

Things just aren’t the same as they used to be in terms of your continence, your Core, your Pelvic Floor, you maybe have back pain……we could go on.  The good news is that you’re in the right place and the even better news is that you’re to be CONGRATULATED on TAKING ACTION to improve your health.  WE SALUTE YOU!  Unless there are issues like diastasis, hysterectomy, or major prolapse, then the Everywoman programme is right for you.


Are you a Woman Who Loves Energy Packed Workouts Without Leaving Home?

Do you love bodyweight/low equipment fitness programmes that truly challenge your mind and body and push the boundaries of your fitness?  If yes, you’ll adore our Athlete 12 Programme. The added bonus of this programme is that it is delivered entirely ONLINE ie., you NEVER HAVE TO LEAVE HOME and your progressed workout for 12 weeks is delivered directly to your membership portal.  There’s a fitness test at the beginning, midway and at the end, and there’s also nutrition support.  Our promise to you, is that at the end of 12 weeks, you will be FITTER, STRONGER AND FASTER than when you started.  This programme is truly for those without any Pelvic Health issues.