Recorded exercises
Holistic Core Restore®
Holistic Core Restore® Everywoman
available as a 1-2-1 programme or as a bespoke programme for Pregnancy, Diastasis, C-section, Peri/Menopause or Post Hysterectomy
The cost for a 6 week one to one Holistic Core Restore® programme is £450
Please note that before the 1st Appointment you'll pay £75, following which, the remaining £375 muscles be paid before commencing with the rest of the course
Monday
Pregnancy/Postnatal Class 7pm for 30 mins £30 per month
Zenwoman 7:35pm - 45 minutes £20 a month
Also available on a one to one basis
Everywoman
Tuesday
Holistic Core Restore® Everywoman 12 week Online zoom class
Starting Tuesday 19th January 9:30am for 1 hour
3 payments of £67 for the 12 week course using PayPal
or recieve a £21 discount if paid in full via BACS
email me at melissagaul.walker@gmail.com to take advantage of the discount
Welcome to the Holistic Core Restore® Everywoman program
A transformative 12-week journey that's designed with you in mind.
This course is for women looking to reclaim their core and pelvic floor strength, enhance their overall well-being, and overcome a range of common challenges.
If you've been dealing with a small Diastasis Recti, leaks when you cough, sneeze, or exercise, back pain due to a weak core, or simply desire a more toned tummy, this course is your solution.
Our comprehensive approach goes beyond exercise; you'll also discover how to nourish your body, implement self-care, and manage issues like low-level prolapse.
Beyond the classes, you'll receive a personalised screening, a homework kit, a detailed education e-book, access to an online portal filled with invaluable resources, and membership in a supportive community.
This course is your holistic path to rediscovering your strength, vitality, and well-being.
Email melissagaul.walker@gmail.com to secure your spot and embark on this empowering journey.
*Some of you have asked what kit I use. I’ve decided to place all the links in one place in case you also need any replacing
3kg dumbbells https://amzn.to/40yQNTq
and 5kg dumbbells https://amzn.to/3QzPZsC
green resistance band https://amzn.to/40Dkrqr
fabric resistance loop https://amzn.to/3QQFiTO
or rubber resistance loop https://amzn.to/3u696mL
massage ball https://amzn.to/475mPbY
Pilates ball https://amzn.to/3sAvFPP
Foam roller https://amzn.to/3QvfTxM
Yellow resistance tubing with handles https://amzn.to/3FR7L5H
Zenwoman
If life has left you feeling frazzled and less like yourself than usual this is a marvellous activity to help you get back in touch with yourself.
Learning to practice to put yourself first and also draw your attention to those you love and what you love about them. I personally feel the best part is learning how to gain back precious time from a busy schedule.
You'll be learning 7 different meditation techniques and learn a variety of mindfulness tasks, as well as starting a daily gratitude practice.
I can't wait to support you and guide you through this wonderful course and help you create the calm within yourself, that we're all yearning for!
We meet every week on Monday at 7:35pm for 45 minutes during term time
£20 per month Sign up here
or email melissagaul.walker@gmail.com
Heat
Meet me every Monday 7pm for 30 minutes.
I take you through some delicious mobilising moves, strengthening and cardio exercises with always an element of self care at the end.
It's a pelvic floor friendly programme with fat loss in mind. We'll be getting your heart rate up, jump starting your metabolism and you'll be burning calories hours after you've finished the sessions.
The music is upbeat and we WILL BE MOVING but still respecting your pelvic floor so we'll be avoiding any high impact jumping.
These sessions will be a great way to burn fat protecting your core & pelvic floor and keep your fitness levels up and boost your immune system.
All you need is a resistance band and a massage or tennis ball. Optional resistance loop (although not necessary, it makes it easier than having to untie and re-tie your resistance band)
email melissagaul.walker@gmail.com so I can link you to the closed facebook group
Each Video Conference is recorded and placed in a closed Facebook page so that you can access all previous recordings as they accumulate.
You have the option of either joining live via zoom or following the facebook live in the closed group.
Cost is £30 per month
Fit to Run & Fit to Walk
Holistic Core Restore® in collaboration with GB athlete Chris Stanton
6 x 1 hour sessions (zoom) + 1 hour massage (Walthamstow based)
Are You A Woman Who Wants To Run or hike safely?
Did you know?
For women over 35 who run, their most common injuries are foot and ankle related?
That over one quarter of the bones in your body are in your feet, so if they’re not happy, nothing else will be!
That if you’re leaking with running, it may be more important to work on hip mobility rather than isolated pelvic floor ‘clenching’!
Are you afraid of leaking? Do you have pain with running or walking?
Or maybe you’re wanting to get back to movement after injury? Then this is the programme for you!
This course is going to give you a good foundation – literally from the ground up! – to get you back to running or walking. It’s a programme specifically designed for women (because women are DIFFERENT than men and need bespoke training!)
We’ll cover foot and ankle mobility and strength initially, and over the course, we’ll work together on building resilience in your calves and shins, improving your knees and hips, gain mobility in your spine and pelvis and show you how to put it all together.
We’re not guaranteeing you’ll never pick up another injury but we want to show you how to ‘control your controllables’ when it comes to the most common injuries women who run or hike have to deal with.
This course can be used for -
Strengthening for walking or running after a period of limited movement
A runner experiencing niggles
Rehab back into walking or running after an injury
Preparation for running in the postnatal period
In conjunction with the NHS couch to 5k
You have 6 x 1 hour sessions as part of this programme & 1 hour of massage
for £450
Please note that before the 1st Appointment you'll pay £75, following which, the remaining £375 muscles be paid before commencing with the rest of the course
Email melissagaul.walker@gmail.com
Back Pain
This course is designed to solve the puzzle of your female back pain!
Is back pain normal?
It's common but not normal!
Do you want to be in control of your body, resolving your back pain and in control of your destiny?
Why is this course different?
"Women are not small men" Dr Nieca Goldberg.
We're approaching back pain from a female viewpoint and tackling all the main drivers of female back pain.
What will we cover over the 6 week course?
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Spinal anatomy review
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The relationship of the Breath, Pelvic health (bladder control & bowel function) and stress management to back pain
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Headaches, Jaw & neck pain
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Nutrition and hydration
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Sleep
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And Movement of course! Discussing (and doing) the best exercise/movement to help with back pain. We are designed to move and that's what we'll be doing.
This is an empowering and holistic approach to female back pain.
Each of the 6 sessions is 60 minutes long
You will need
1 yoga block or fat book
1 pilates ball /kids ball slightly deflated
1 x towel
1 x blanket
1 x broomstick
£450
Please note that before the 1st Appointment you'll pay £75, following which, the remaining £375 muscles be paid before commencing with the rest of the course
Rel-ease
Forget about ‘stretching’, instead let’s RELEASE, RELAX, UNWIND AND RE-ALIGN!
Give yourself permission to rest and recharge to benefit from less discomfort, more energy and better focus.
I intend to completely change how you approach 'stretching' and teach you how to nourish your body and mind through a series of lovely movements and self massage.
If you find you have a few aches and pains or maybe your posture could do with a little tweaking, join me. Give yourself better freedom of movement using simple techniques. Don't put up with discomfort and niggles!
This offering includes simple ways to ‘release’ muscular tension that draw from self-massage, myofascial movement, Yoga and Pilates traditions including simple meditation strategies which will all help calm down the nervous system. AND because it's Holistic Core Restore® there's also essential work for the pelvic floor.
A gorgeous and ESSENTIAL part of your self care toolbox and suitable for all women as I have been teaching since 2009 and have plenty of experience to modify anything which you might not feel completely comfortable with. This is about meeting you where you're at.
All you need is a massage ball and if you haven't got one you can purchase one here and a resistance band which you can purchase here
email me at melissagaul.walker@gmail.com
