Why choose Core & Floor?
Core & Floor Restore encompasses preconception, pregnancy, birth and postpartum programs and services developed by me, Bernadette Lack. I’m a midwife, personal trainer, mother and published academic. And I have personally healed from prolapse and incontinence.
My programs prepare you for motherhood and beyond by addressing the physical and mental challenges that arise through pregnancy, birth and postpartum. Embracing mental, emotional and physical resilience on your way to and throughout your parenting journey.
Move and connect
You are made to move. Your body needs movement to heal and feel good. Just a little each day. My programs help you physically and mentally reconnect with your body to prepare, restore, strengthen and build confidence.
Core & Pelvic Floor Online Programs
4 Self Paced Education + Exercise Programs
Whether you’re looking to prepare, restore or strengthen your core and pelvic floor, I’ve got an online program for you. Jammed pack with evidence informed research and movement to enable you to find your best self, regardless of life stage..
Live Online Classes
15, 25, 30 & 45 Min Online Classes
Having trouble with accountability? Finding it hard to stay on track? I get it. These classes are for you. Choose from Connection, Lengthen, Strengthen, Pilates, Dance or harder cardio and weights sessions. No need to organise child care, show up as you are, wherever you are. We’ll move our bodies with connection and compassion. Go at your own pace - modified for all fitness levels.
Core & Floor workshops
In Person Workshops
Core & Floor hits the road! Kickstart your journey to a balanced core and pelvic floor with my face-to-face workshops across Australia. Check out my upcoming workshops and please get in touch if you’d like to organise a workshop near you.
Your online community for modern Motherhood
A place to connect with other mums and share the journey of motherhood in a safe, compassionate and loving space.
Holding and Centering the Mother
Self-paced, Online Courses
Modern Western culture has lost sight of the rites of passage and rituals around motherhood. With this, we have lost the ways we nurture women into motherhood and support them physically, mentally and emotionally throughout parenthood. Holding the Mother and Centering the Mother are online courses for early postpartum and parenthood that give you the village you deserve to help you heal and create a powerful, memorable motherhood.
The Modern Mum Village
Online Coaching with a difference
Great at looking after everyone else? Got the snacks covered and the to-do lists written? But what about you? And are you doing this life the way you want to? Where are you at in your motherhood and/or partnering journey and are you enjoying it? The Modern Mum Village is here to emotionally support you. Work through your stories, shift the ones that are no longer serving you and turn up in a way that feels good to you, in all that you do, guilt-free!
Online Video Webinar
Watch my webinars in the comfort of your own home at any time that suits you. From mental birth preparation to preparing your pelvic space for birth. These short, sharp and evidence-based videos build your confidence through pregnancy, postpartum and beyond.
One on One
Online or in Person Consults
Helping you one-on-one with birth preparation, debriefing birth experiences, providing individualised advice for pelvic floor and core challenges and supporting you through postpartum and parenthood. We love making space for you on a personal basis to get you the answers and support you need throughout your pregnancy and postpartum journey. Partners or other support people are also very welcome to attend.
Last week I had a birth debrief with you, and it was so much more loving than I ever expected. Your words opened my soul to more answers than I expected, and after just one day I know I will heal with more time.
I know I was very tense at the beginning of our chat, but by then end it felt like I went from raw pasta to cooked spaghetti.
My body was soft, my emotions were flowing and my mind was gentle to me.
Whilst this journey will be ongoing, I need to thank you for being a part of it and helping me get this far.
I'm so glad I found this course (all the way from Canada here)! I discovered it when I was stressing about possible postpartum prolapse and recovery, and now have finished recovery and am working my way through the strength program. I feel so much stronger than I did even pre-pregnancy and have found the sessions to be calming and grounding in the chaos of life with a little. I've started gifting your course to friends who have had babies too.
I am so grateful to B for this program!
I just watched the webinar for student midwives and I absolutely loved it. I am so willing to be part of whatever you B is planning for July to support students on a more ongoing basis :) Just putting it out there haha
I start midwifery in a couple of weeks and the webinar has really helped me reflect on the stories I was telling myself, questioning if they were true and if they were serving me. Tomorrow morning I am writing down new stories that serve me and I will find the evidence to confirm them.
This webinar was so much more than I expected. While I expected practical, easy tips such as “sign up to ACM” or “find your people” (which there was a lot of these too), there was also a more in depth work of your own emotional responsibility and that is what I didn’t know I needed but I absolutely did.
Thank you SO much.
Epic product! I had two of these combs and used one in each hand during transition with the TENS machine and achieved my goal of a medication free birth. Saving them forever as a reminder of how powerful women are!
Had to go for an unexpected C Section and having these was a life saver as bending down and changing pads would have been so uncomfortable and unrealistic in the first few days.
I tried a few different pads post birth with my first before finding these and they are the comfiest clouds! I stocked up on these for my second, they are just the best
Easy to use and effective. Stopped me buying food pouches which I felt so guilty about. Saved a lot of mess while my daughter was not quite able to use a spoon & I had my hands full with a newborn. We use it daily for yoghurt but it’s also wonderful for thick soup, congee and porridge! My toddler loves her subo bottle.
I tend to be very sensitive to many products and despite the many positive reviews I read before purchasing products, I’m often in the minority of people whose skin reacts.
Well this product has been a blessing, I’m on my 4th bottle and I have used it for intimacy, post intimacy, perineum massage, breast and belly massage during pregnancy, soothing my vulva when feeling out of balance and itchy… it’s so wonderful
I wish all women with prolapse could listen to the prolapse webinar! So many nuggets but the big one for me was realising that so many women have asymptomatic prolapse. For the first time I actually feel grateful for my symptoms, because they have been leading me to make some really big, good changes. I feel hopeful and at peace with my body for the first time in months. I was also able to let go of some sadness and regret about my birth story, because I now realise how much of what unfolded in the birth was actually already present in my body, I just couldn't see it yet. We can't know what we don't know yet, and we aren't ready for something new until suddenly we are!
In my birth I struggled to stay present with my body once the birth stopped unfolding the way I wanted it to. I've realised that although I don't want to have this prolapse, every day I get to practise staying present with my body in what is actually happening, not what I want to be happening. Thank you B for giving me more understanding and healing in 2 hours than months of physio visits!
I’ve been fortunate enough to be a part of the Village twice now and I’m certainly not going to miss out on this years.
Leading up to my first round I wasn’t completely sure I needed it as I have incredible mum-friends around me and for the most part, feel quite confident in my mothering abilities.
But I was still drawn to it and holy smokes haven’t I learnt an awful lot about myself and life in general!
Not only do you get the most incredible advice, genuine support and encouragement from B, you also learn soo, soo much from the other Mums! The questions of theirs that you can relate to. The solidarity feeling of all the “ahh, yes, me too”’s that’s happen and the connection and support you get when you share, if you feel called to.
I’m a better Mum, a better partner and a better Me, because of B’s village and I’m eternally grateful for this space and offering.
If you’re feeling unsure or wondering if it’s a worthy investment, especially because it’s for “yourself”, then ask yourself if it would be a worthy investment if it was something “for your kids” or to “save your relationship”?
If the answers yes, then there’s your answer, because alllll of it leads back to what’s best for you, your kids and your relationship.
You won’t be disappointed and you’ll learn things you didn’t even know you needed to, gain some incredible new friendships and of course, extra singing from the magical B.
I was quite worried about breastfeeding and my milk coming in and all the unknowns. So after the midwife (and hearing great things from people in the know) I grabbed a pair of Silverettes to take one worry away. I put these guys on pretty early for piece of mind and so far they’ve been a constant and been a great help with it all feeling way less scary (and no niggles, no worries). When my SIL said she was having some pain - these were one of the first things I recommended looking into.
Loved using this TENS - it was great during birth! I ended up having my partner on the boost button and it supported us to work together through the labour. This is combo with the birth weapon worked a treat for me
These are AMAZING. So easy to hold. I kept these in my hands, or rolled one in between my hand and they were a HUGE support. I didn’t even use them for half the things I thought I would because just squeezing and rolling was it and a bit.
Wowee! I recently did a birth debrief with the wonderful Meg and I did not know how enormous this experience would be. Meg listened to both my birth stories and helped me process traumatic events that had a real hold on me and had seeped into my parenting. She held space for me to rage, cry and give my vulnerable past self the compassion I truly needed at the time. She helped me understand things that were happening in my life and how they were related to my first birth. Whilst the work is ongoing, I feel like she helped give me get my power back. Thank you, Meg.
Quick delivery, lovely handwritten personal thank you note and candy thrown in, shame it wasn’t vegan
Everything you need for your pregnancy, birth and postpartum adventures. I’ve got you
Hey! I’m B. And I’m here to support you through pregnancy, labour, birth and postpartum.
I’m a midwife, personal trainer, wife, mother and published academic. I’ve worked as a midwife in Australia and overseas since 2007, across homebirth, large city hospitals and in remote First Nations communities.
I hold a Bachelor of Midwifery with honours and a Master of Public Health. I was also awarded the Sidney Sax medal for best overall performance in my masters.
While continuing to grow Core & Floor, helping people like you through the mental and physical challenges of pregnancy, birth and postpartum, I’d also like to complete a PhD.
I understand your pregnancy and postpartum challenges from both a professional and personal perspective. I’ve experienced incontinence since I was 19 and have had an anterior wall prolapse. I’ve suffered with hyperemesis gravidum and pelvic girdle pain. I get what you’re going through, I understand the head f*%kery of these issues along with the family juggle that occurs simultaneously to healing. My goal is for you to feel epic in your body so you can do with it what you need and want to!
When I’m not connecting with amazing women the world over, or studying to learn even more in this space, you’ll find me out in the bush camping, hiking or connecting with my two boys and epic lover.
We Proudly Support
I’m passionate about giving back. About supporting and creating opportunities for those less fortunate. And so a percentage of every sale from Core & Floor goes directly to: