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
Back Pain Solution starting on 29th March at 1pm - 30 minutes for 12 weeks £45 x 2
Rel-ease on 29th March at 7:30pm - 45 minutes £7
Heat 8:30pm - 30 minutes rolling monthly membership £23
Wednesday
Zenwoman 8:30pm - 45 minutes £20 a month
Thursday
Everywoman starting 22nd April 7:20pm - 1 hour 12 weeks £84 x 3
Fit to Run starting 22nd April 8:30pm - 30 minutes for 12 weeks £45 x 2
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...
Dates meeting
April 22, 29
May 6, 13, 20, 27
June 10, 17, 24
July 1, 8, 15
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 Wednesday at 8:30pm for 1 hour during term time
£20 per month Sign up here
or email melissagaul.walker@gmail.com
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 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
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 twelve 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.
Foot and Ankle mobility and strength for female runners
Calves and Shins – self care care for female athletes
Building better knees – mastering your ‘kneehab’
Strength & Mobility For Female Runners
Lumbopelvic Mobility for Female Runners
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 12 x 30 minute sessions as part of this programme
All sessions will be recorded and can be viewed in a closed facebook group for the duration of the course.
2 payments of £45
Dates meeting
April 22, 29
May 6, 13, 20, 27
June 10, 17, 24
July 1, 8, 15
Back Pain Solutions
Created by our Clinical Advisor + Women’s Health Physiotherapist, Michelle Lyons.
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 12 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
-
Headaches, Jaw & neck pain
-
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 12 sessions are 30 minutes long and the cost for the whole course is 2 instalments of £45...best of both worlds, exercise class prices for a deep course written by a Women's Health Physio!
You also get access to the recorded workouts in a closed facebook group to do your homework between sessions and take notes in your own time for the duration of your course.
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
And of course if the time/day doesn't suit you, I can deliver this course to you on a one to one basis or for you and a group of friends at a more convenient time!
Dates meeting
March 22, 29
April 26
May 10, 17, 24
June 7, 14, 21 ,28
July 5, 12
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
So what are you waiting for?! Join me on Monday 29th March at 7:30pm for 45 minutes of delicious movement and massage.
and email me at melissagaul.walker@gmail.com to get your zoom link