Holistic Core Restore®
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Are you seeking a community of women, that's got your back on your fitness and nutrition journey?
Hit that link and hop into our FREE WhatsApp group!
We're all about inspiring, motivating, and lifting each other up in a safe and nurturing space. It's an accountability group for women to share your wins and meal pics for some awesome encouragement. Let's build this supportive community together—one workout and healthy bite at a time! Link to WhatsApp Group
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If you're ready to amp up your bone density, mobility, and mental game while focusing on that strong core and also lifting your face? Well look no further!
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Holistic Core Restore® Everywoman Online Membership (£35 per month)
Join us for an engaging learning experience and invigorating workouts!
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What does your membership include?
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1. 5 new x 15 minute workouts per week which you access from my closed page
2. 1 x 60 minute one to one face to face (or zoom at your request) at the start of your programme. Here I'll teach you core/pelvic floor activation and go through the online portals with you. Book your face to face session here​.
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3. Ongoing (optional) access to my dynamic 30-minute strength training workout via Zoom, to kickstart and boost your fitness, release tight muscles using self massage and calm down the nervous system using breath work and face yoga.
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Choose from three convenient times to join us:
Mondays at 7 pm, Wednesday 2:15 pm, or Fridays at 9:20 am (term time only)
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4. All sessions are recorded, then edited into short workouts and can be accessed from my closed page but joining at least one live movement session per week with Melissa, is highly encouraged and expected!
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5. On the 1st Monday of each month meet on zoom for 30 minutes Q & A at 7:30pm (term time only)
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6. Access to the Burrell Education portal which is a treasure trove full of information. It's created and collated by Jenny Burrell who's the founder of Holistic Core Restore®. Learn how to nourish your nervous system and about nutrition for healing. It contains release work and exercises to help you re-connect with your core and pelvic floor, plus so much more.
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7. Face Yoga exercises incorporated into your movement sessions with Melissa.
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Feel free to attend any or all of these sessions based on your availability and preferences. Let's embark on this journey together to enhance both mind and body!
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*Would you prefer to work on a one to one basis with me?
A Monthly Direct Debit £155 gets you 1 x 60 minute session per week (your sessions can vary between- one to one training, therapeutic coaching and massage)​
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Find out more about the programme below.
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Welcome to the Holistic Core Restore® Everywoman Membership.
A transformative journey that's designed with you in mind.
This Membership is for women looking to reclaim their core and pelvic floor strength, enhance their overall well-being, increase confidence 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, less stress or want to incorporate face yoga with your workouts, this membership is your solution.
Our comprehensive approach goes beyond exercise; you'll also discover how to nourish your body, implement self-care including self massage, breath work and face yoga, 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 top to toe, 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.
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Sign up for £35 per month via GoCardless 9 months minimum
Join my member's page
Join my accountability WhatsApp Group
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*(Direct debit contract for 6 months minimum.)
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The schedule respects y/our downtime too!
Enjoy 41 weeks of training per year, with 2 week breaks for Easter and Christmas, 4 weeks over Summer and breaks over the half terms.
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If you miss a session? No worries! You will have access to 5 x 15-minute recordings weekly for at-home practice. Check here what this entails.
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*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 (currently not running)
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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.
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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.
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You'll be learning 7 different meditation techniques and learn a variety of mindfulness tasks, as well as starting a daily gratitude practice.
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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!
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We meet every week on Monday at 7:40pm for 30 minutes during term time
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£20 per month Sign up here
or email melissagaul.walker@gmail.com
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Fit to Run & Fit to Walk (currently not running)
Holistic Core Restore® in collaboration with GB athlete Chris Stanton
6 x 1 hour sessions (zoom) + 1 hour massage (Walthamstow based)
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Are You A Woman Who Wants To Run or hike safely?
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Did you know?
For women over 35 who run, their most common injuries are foot and ankle related?
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That over one quarter of the bones in your body are in your feet, so if they’re not happy, nothing else will be!
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That if you’re leaking with running, it may be more important to work on hip mobility rather than isolated pelvic floor ‘clenching’!
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Are you afraid of leaking? Do you have pain with running or walking?
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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!)
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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.
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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.
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This course can be used for -
Strengthening for walking or running after a period of limited movement
A runner experiencing niggles
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Rehab back into walking or running after an injury
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Preparation for running in the postnatal period
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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 £400
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Please note that before the 1st Appointment you'll pay £70, following which, the remaining £330
must be paid before commencing with the rest of the course
Email melissagaul.walker@gmail.com
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Back Pain (currently not running)
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This course is designed to solve the puzzle of your female back pain!
Is back pain normal?
It's common but not normal!
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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.
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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.
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This is an empowering and holistic approach to female back pain.
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Each of the 6 sessions is 60 minutes long
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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
£400
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Please note that before the 1st Appointment you'll pay £70, following which, the remaining £330 muscles be paid before commencing with the rest of the course
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Rel-ease (currently not running)
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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
