Holistic Core Restore®

Due to the current situation with the CV, all my courses are available via live streaming using zoom!  

Also available as a 1-2-1 programme or as a bespoke programme for Pregnancy, Diastasis, C-section, or Post Hysterectomy 

The cost for a 6 week one to one programme is £320

Holistic Core Restore® courses

Click on the highlighted course names to find out more

Monday 

Zenwoman starting 30th November 7:20pm 8 weeks £50 x 2

Heat at 8:30pm monthly membership £23

Wednesday

Fit to Run starting 2nd December 7:20pm 6 weeks + 2 complementary Heat classes £45 x 2

Thursday

Everywoman starting 14th January 7:20pm 12 weeks

£84 x 3

Athlete 8:30pm monthly membership £23 

of a minimum of 4 months contract

Everywoman

Who is this programme for?

Do you want to know how to care for your Pelvic Floor, Core and overall health?

Have you experienced leaking when jumping, running, laughing or sneezing?

Do you want a programme you can perform ANYWHERE?

Do you have a small Diastasis Recti?

Do you have lower back pain due to a weak Core?

Do you want a flatter looking belly?

Are you ready to learn how to incorporate your pelvic health into your workout?

Do you want to learn how to nourish your body and mind, reduce your body fat and still enjoy real food? 

Do you have a low level Prolapse which needs to be managed via pelvic floor work?

Do you want to decrease your stress levels?

WHAT'S INCLUDED?

A screening call will be made before beginning your course 

12 x 1 hour classes

You’ll receive your login details via email. This will allow you to view your homework videos and recipe booklet in the HCR® Online Platform. These are KEY to truly see good results and help you reach your goals! You'll be expected to complete your online homework 3-4 times per week (this is approximately 10 mins long and guided by Jenny Burrell, the programme creator) and exercises will become more challenging as the course progresses

You’ll receive your HCR® Client Education Booklet and your fitness kit

Access to the Melissa's portal where you can view the recordings of your classes for the duration of your course and any theory you cover in class.

If you’re ready to make some BIG, lifetime changes, book yourself onto the next course.

Your coach will send you a pre-screening form to complete

If necessary, Melissa will refer you onto your GP or WHP, if not...

Subscribe

 

 

 

 

 

 

 

 

 

Zenwoman

If life has left you feeling frazzled and less like yourself than usual this is a marvellous course 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 claw back precious time from a busy schedule.

You'll be learning 7 different meditation techniques and practicing over 8 weeks and learn a variety of mindfulness tasks as well as noting daily what you're grateful for.

After the 7 weeks course you will have an extra week to finish up and we'll go through your self audit filled out in your first week to compare where you are.

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!

£50 x 2 payments Book here 

Maximum 8 people

 

Heat

Meet me every Monday 8:30pm 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 £23 per month 

Book here

 
 
 

Fit to Run

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 is a six week programme, delivered by Melissa, that 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.

Week 1: Foot and Ankle mobility and strength for female runners
Week 2: Calves and Shins – self care care for female athletes
Week 3: Building better knees – mastering your ‘kneehab’
Week 4: Hip Strength & Mobility For Female Runners
Week 5: Lumbopelvic Mobility for Female Runners
Week 6: Putting it all together with plyometrics

This course can be used as a -
Strengthening for walking or running after a period of limited movement

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

Plus 2 additional bonus sessions introducing you my Heat® membership.

The focus in this class is whole body cardio and strength work and will be held on Mondays at 8:30pm for 30 mins.

All sessions will be recorded and can be viewed in a closed facebook group for the duration of the course.

2 payments of £45

Book here

Athlete

I am super excited about being able to offer the Holistic Core Restore® Athlete 12!

... Let's take it up to the next level!

Everyone is screened as always! If I don't think you're ready for this programme I will recommend the right course for you.

Getting fitter, faster, stronger and breaking through those barriers

You will meet me every Thursday at 8:30pm for 30 minutes for your live workout

And you'll have recorded access to the workout each week and facebook support for the duration ...erm you'll be expected to use this recording another 2 times during the rest of the week...

Also and this is truly exciting! You will have an additional 12 workouts recorded, online core restore home workouts delivered, by programme creator Jenny Burrell herself...and you'll be expected to do this twice...

We'll start with setting you up and get you prepared for the coming 12 weeks. You have instruction on how to do your fitness test and logging your start point measurements

Plus there is an optional, results guaranteed clean eating, simple, fat loss nourishment guide. We've asked the best in the business Julie Bartlett to provide her comprehensive, TRIED AND TESTED and widely success programme as a compliment to this programme. It’s truly NO FUSS and will deliver big results over the course of this core restore programme

Monthly membership is £23 per month to get access the live stream sessions and access to all the recordings between the courses. Minimum membership time is 4 months

You will need to purchase (or I can supply you with them for £20)
green resistance band 
yellow resistance tube with handles
yellow loop resistance band
pilates ball
smooth massage ball
and a pair of 2kg &/ 3kg weights and 5kg weights.

Book here

 
 

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