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
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 or Yoga. 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
8 Weeks Online Coaching
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? My eight-week online coaching supports to to make space for the emotional and physical self-care you deserve, 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. I 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.
In a world where everything feels rushed, these two chats with B where she held such space for me, were a calming balm for the soul.
My intense distrust in our medical system lead me deep into research and I was grateful to find B and her passionate and open dialogue about all things pregnancy, birth and postpartum.
During my birth prep conversation I felt heard, that my fears were not unfounded and that the path I was on was ok. I went away with a spring in my step and some helpful advice on advocating for myself and setting clear boundaries.
I had what could easily be described as a long and tough labour, but I remember a determination to have the labour and birth I wanted for myself and for my baby, and in so many ways I succeeded. A natural labour with a combination of comb, breathing and tens machine with very minimal intervention and only an episiotomy as a last resort.
I had always planned to have a debrief no matter the outcome and I now truly believe any woman who has birthed deserves a safe space to feel heard when she is ready. B created an open space for my partner and I to speak about the experience and help me find my way through some questions that remained, which was followed by some beautiful conversations about partnering and parenting in the first year as tired, emotional and new parents.
I love that B offers time to discuss what is important to each individual without agenda or expectation. I would highly recommend booking yourself time with B wherever you are at in your journey.
Firstly, I wanted to say I have been doing some work exploring and learning my anatomy more, I now can feel where my scarring is from my tear from the birth of my son. How I had never felt it before sounds wild to me now. I also had been doing some massage around my clitoris and have since had digital penetration from my husband that felt pleasurable (first time ever with him and first time in around 11 years since anyone other than myself) and had 2 clitoral orgasms! Thank you so much for our in person session.
I had an amazing 1 on 1 chat with B. She's just such an epic human and she did so much for me in 1.5hrs, it was insane!
It was a BIG chat but so beautifully organic and natural. Her ability to see me through the computer, hear my story and know where to take me was unbelievable.
I've gained so much from core and floor restore over the years and the chat was up there with one of the most mind blowing days I've had I reckon.
I'd recommend booking in a chat with B's team for anyone! It's an investment in your well-being
Ordered online - quick to be delivered to Victoria. Great products and delicious, love the personalised touch to orders, hand written note and Lolly pop 🤣
Good quality pilates ball. I have been using it for the pregnancy program and it has helped me with pelvic floor exercises.
I don’t think I let go of this baby the whole way through my vbac. I was able to have my dream non-medicated birth squeezing this and it probably saved my husbands hand too :) highly recommend!
After having 2 babies already, I was looking for something else to help during the labour of my third, and I don’t think I let go of this comb for the duration of my labour, it was a great tool to help through those contractions.
It’s my first time breast feeding, so I don’t have anything to compare to BUT I have loved these & have not taken them off in my first 2 weeks postpartum (obviously to shower and breastfeed lol).
I have had no nipple damage and I can’t imagine trying to wear a bra without them.
They’re like a little suit of armour for your nips.
Hi B! I have really loved the variety of classes available - there is always something which can fit the time that I have available and the way that my body is feeling at any time, on any day. And for such incredibly generous value to make it really accessible. Thank you! I have loved the way that these classes have made me feel. For the first time I have found the joy that is available in movement for the sake of just moving to feel good, as opposed to the guilt that I always felt when I 'should' have been exercising to somehow, in some way, have a 'better' body. Thank you for everything that you do!
I was skeptical at using just a comb for pain relief. After testing out some Kmart ones I figured I would probably cut my hand due to the comb being so sharp. So I purchased this comb.
Let me tell you, it was an absolute life saver. The make of it is long and I did use both hands on it at one stage. The comb itself is beautiful and smooth and not one bit sharp. One thing that stayed with me from start to finish of labour. Even my husbands fingers couldn’t handle my squeeze.
Even my acupuncturist recommended I use one!!
This is my second time around breastfeeding and these are a game changer. It prevents from having to use nipple balms (who knows how much bubs is actually ingesting) and has kept my nipples from completely cracking.
I umm’ed and ahh’ed about getting the silicone covers, but I’m glad I got them. I wore them once without them and I could definitely feel it.
Easy to keep clean too.
An absolute must and I now call these my bionic nipples!!
Such a wealth of information, high quality classes and excellent instructors. I am really enjoying these classes
Hey B! Just wanted to reach out and say that your program and your antenatal classes helped me so much during my labour with our first just a couple of days ago. Horses breath is a literal game changer and all I could think of was you talking about loose lips!!! Thank you for all the hard work and effort you put into supporting women 🏼 x
I just had my first baby using nothing but this birthing comb and a tens machine, i found it to be very effective and highly recommend!
At breaking point with cracked, blistered and bleeding nipples, I was recommended Silverettes. I paid for express post and they arrived the following day and they certainly lived up to their reputation. Within 24 hours I was getting relief and by 7 days my nipples were completely back to normal and no more pain. Honestly every new mum or even returning mums need these for their breast feeding journeys.
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: