Recorded exercises
Holistic Core Restore®
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 £380
Holistic Core Restore® courses
Click on the highlighted course names to find out more
Everywoman 13 week programme Get on the waiting list
1 hour - one to one in person introduction/consultation/assessment (Aveling park rd E17 by appointment)
followed by 6 x 1 hour sessions
followed by 6 x 30 minute weekly recorded workouts
£210
email melissagaul.walker@gmail.com to get on the waiting list
Monday
Heat 8:30pm for 30 mins £23 per month
must have completed Everywoman or 2 hours of one to one sessions with me before joining
Tuesday
Zenwoman 8:00pm - 60 minutes £20 a month
Also available on a one to one basis
Everywoman
Everywoman
Holistic Core Restore® Everywoman starting soon
Who is this programme for?
If you want to
Improve your core & pelvic floor
Improve your general wellbeing
You have a small Diastsis Recti you want to heal
You experience leaking when you cough, sneeze, run or jump
You have back pain due to a weak core
You want a better looking tummy but not sure how to do it safely
You want to learn how to nourish your body and start to enjoy your food
You have been told you have low level prolapse
You want to learn how to implement self-care
What else will you get apart from your classes?
Thoroughly screened before your course begins
A homework kit
A detailed education e-book
Access to the Holistic Core Restore® online homework portal led by programme creator Jenny Burrell which includes a bonus video explaining the science of why this programme works, 3 meditation tracks and a pelvic health nutrition booklet with recipes
Access to Melissa's online portal housing links to added reading material to support the theory. You will only have access to Melissa's portal for the duration of the course
Access to a closed facebook group for the duration of the course
Please note this course is more than just an exercise class! You will be learning about your anatomy, nutrition, sleep and more
email melissagaul.walker@gmail.com to
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 Tuesday at 8:00pm 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 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
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 £112 (2 payments of £56)
If you can't make the massage (although highly recommended for best results) email me at melissagaul.walker@gmail.com for the reduced price of £90 for the 6 week course without the massage
Back Pain Solutions
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
-
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 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
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
and email me at melissagaul.walker@gmail.com