Core & Floor Strengthen Program

Take your exercise to the next level with this 12 week strength training progression program. Combined with my Restore program, you get an epic 20 week full recovery so that you can return to all that you love doing! All workouts are video based and run from 5 to 25 minutes. Follow your weekly program or make your own. Things step up a bit here whilst still giving you the modifications to choose your own level.

This program is the next step if you have completed the ‘restore’ program or you already have an epic understanding and use of your core and pelvic floor.

Customer Reviews

Based on 32 reviews
100%
(32)
0%
(0)
0%
(0)
0%
(0)
0%
(0)
J
Jennifer Jones (Melbourne, AU)
Pelvic floor & prolapse - no longer symptomatic

Highly recommend this program. I feel so proud of myself, and genuinely stronger than I’ve ever been - at 12 months postpartum and age 35. I feel great.

It took me 8 months to complete the Restore program, of which I learned more about moving my body and using breath + pressure management than any physio appointment (love to PTs, there’s only so much you can cover in intermittent appointments of course!).

Then I moved on to Strengthen which has shifted my whole lifestyle into:
1. Prioritising my health & fitness. The day doesn’t start for me or the little one until after I’ve done my morning session, usually in my PJs, usually with him climbing over me.
2. Moving my body throughout the day with so much more awareness.
3. Loving my body: prolapse and all. Except, what prolapse?! I’m totally SYMPTOM FREE. Grade 2 bladder prolapse is MIA. I know things may come and go but I now know how to manage it and am so much more committed to nurturing and strengthening my body every day, for ever.

Those early days PP with a prolapse diagnosis got me so down. But day by day through Restore and Strengthen I’ve come out the other side and genuinely wouldn’t know I’d prolapsed. Many thanks to B for drumming it home with reminders to priories ourselves. I now firmly believe that to move my body is to love my body.

This is not just physical exercise, it’s mind body and soul stuff. Deep, deep gratitude!

E
Ellie (Gold Coast, AU)
You will get so strong!

I am on week 9 of Strengthen after doing Restore and I couldn’t recommend both programs highly enough. I was pretty fit and strong right up until the end of my pregnancy but I was still having issues with my core and pelvic floor when I was 6 months postpartum, even though I was back to regular exercise. I reluctantly decided to go back to basics and start restore and moved straight onto strengthen and I’m so glad I did. It feels like I have a new body. One that is so strong and stable. The workouts are so quick, but boy do you work. And B’s commentary is not only hilarious and motivating, but her constant reminders to listen to your body are exactly what I needed. I honestly didn’t know how to listen to my body before, but she walks you through how and why, and teaches so much compassion for your own body and what it can do each day. It is amazing. And getting so strong and feeling so good from just 15 minutes or half an hour each day is the icing on the cake. And my husband told me my legs look really balanced like body builder legs 😂
Also I love that the classes are basically evergreen - you can do each of them regardless of your fitness or strength level because of all the options and progressions B gives, but I love that there are pre-planned weeks because I hate having to think about what I should do.

G
Georgia Pollard
Best exercise program

I'm 10 days in on this course and it's the first (well, second after Restore) exercise program I've stuck to for this long. B's encouragement to modify if we need to, coupled with the bite-sized videos, means that for someone like me with eczema, I don't get too sweaty and then start the downward spiral of sweat > itchy > no more exercise. Thanks B!!

C
Carly Creamer
A must have!!

I have all 3 courses offered by C+F and all of them have played a significant role in either my recovery, strength and prep for labour and birth. Bs videos make you feel comfortable, capable and motivated and best of all you can do them at your own pace with a range of options depending on how you’re feeling and how much time you have. She’s also bound to make you laugh!! I LOVE these programs

K
Kate Butt
Helping me to protect my pelvic floor injury

Thank you thank you thank you!
I completed your restore course and went onto strengthen. The restore course gave me tips on how to protect my core and pelvic floor while strengthening my body again. I love the design of the strengthen course! I have the photos saved in an album and they keep me in check to exercise daily. I can't thank you enough for helping me stick to it and strengthen my body ♥

Core & Floor Strengthen Program

Core & Floor Strengthen Program

Regular price$99.00
/
Tax included. Shipping calculated at checkout.
for 3 years access
Take your exercise to the next level with this strength training progression program. Choose from over 55 full body exercise and stretch sessions. All workouts are video based and run from 5 to 25 minutes. Follow your weekly program or make your own. Things step up a bit here whilst still giving you the modifications to choose your own level.
  • A 12 week flexible exercise video program and library to strengthen your whole body – fully tailored to you!
  • Welcome video to get you started
  • Choose from a weekly plan or run your own show
  • 55+ full body exercise and stretch videos
  • More than 16 hours of exercise instruction
  • Access to a specific pelvic lengthening section
  • A progress bar - as you compelte each video watch your bar hit 100% (if that's your thing)
  • Motivational emails straight to your inbox to remind and support you
  • Connect in with other Strengtheners via the Connection Forum
  • Access to the program for up to three years - so keep doing your favourite workouts again and again!
  • A program to complete in the comfort of your own home, in your own time, and around your schedule!
  • Upper body
  • Lower body
  • Core specific
  • Full body
  • Cardio
  • Restorative moves
  • Stretch sessions
  • Pelvic Floor Lengthening
  • A stronger core, pelvic floor, mind and body!
  • Increased body confidence and body toning
  • Better posture, better sex, better movement
  • Less pain
  • Reduce your tummy pouch, wave with strong arms and walk with lean legs
  • Get fit and refine your skills and technique for all exercises
  • All the mental and physical health benefits of exercise (hello endorphins)
  • Having the capacity to return to what you love feeling even stronger than before (mentally and physically)

Package Core & Floor Programs and Save

Feel strong, confident and the most capable version of you. Package programs to prepare,restore and strengthen your body. I’m here to support you from preconception right through to postpartum and beyond.

Core & Floor
restore + strengthen
Start with Restore to build your foundation then move onto strengthen
Buy Package
Core & Floor
pregnancy + restore + strengthen
Grab all 3 of my programs and set yourself up for an epic pregnancy and postpartum recovery
Buy Package

Equipment List

Please note, you don’t need to spend a lot of money on equipment for my programs. If you don’t have specialised equipment, household items will do the same job; use cans as weights, a towel in place of a resistance band and a kid’s ball instead of a Pilates ball. 

Everything on the equipment list can be purchased from big department stores. For those wanting to purchase environmentally friendly, long-lasting products, I’ve connected with products I love, by small businesses whose philosophies align with mine. 

Remember, if you are just starting out, START SOFT… use a soft roller and tennis ball and then progress to a harder cork roller and cork ball or spiky ball.

Strengthen Equipment List:

All your Core & Floor questions answered here

It depends on what life stage you’re at. 

My Pregnancy Program is suitable for any pregnant person no matter how early or far along you are. It’s never too late to prepare your body and mind for birth and postpartum.

My Restore Program is a great place to start your postpartum healing journey. Remember, postpartum has no expiry date! Regardless of your age, or your child’s age – it’s never too late to start healing your core and floor. This program is also suitable for people in their preconception period. 

If you have experienced a loss of a babe, I am sorry. My program is suitable for you physically. You may not find the language appropriate though, as I talk a little about having a live baby. I apologise for this. I am working on a new program specifically for people who have lost a babe. My thoughts and love are with you. 

My Strengthen Program is the perfect follow on from my Restore Program. This program works to build further strength in your core, pelvic floor and the rest of your body. We work much more on harder core exercises here and overall fitness. Please start with my Restore program, even if you have a base level of strength, knowledge or both. My Restore program is less about exercise and more about my techniques to control intra-abdominal pressure (the foundation of Core + Floor). And then how to apply it to exercise and functional movement to prevent further core and floor damage. Having the foundational knowledge my Restore program teaches, is key to successfully completing Strengthen and getting back to exercises and activities you love.  

Bundle up the programs and save! You have access to the programs for three years from purchase, so check out my program packages and save up to $98 

You do not need to wait six weeks to start your restorative exercises! Protecting yourself and managing your issues, so they don’t get worse, begins from birth. 

As long as you don’t have a catheter in, you can start the Restore Program as soon as you feel up to it. You don’t need to wait for your six week check. This is because from the day you give birth, you are engaging in functional movement. Whether that’s getting out of bed or picking your baby up from the floor. Learning safe ways to do these functional, daily movements and build your strength at the same time, is key to ensuring you don’t cause yourself injury in the postpartum period. 

So, if you feel up to starting the restore program at two weeks postpartum or would like to wait a few months, that is up to you. Please take it sloooooooow and stay on a module for as long as you need. If you progress and it doesn’t feel right, take it back a module. Pain is your body’s way of saying “hello, something isn’t ok here”.

Please listen to your body and see a health professional if you are concerned. You can find some epic health care providers in my directory. 

If you are finding your postpartum period particularly difficult, or would like to chat about your individual pelvic floor, prolapse or core, you can book in a one-one-one session with B to chat through a safe plan and answer any questions you might have.

Firstly congratulations and I hope you’re feeling well. 

Secondly, yes you can continue with Restore, especially in your first trimester when you’re energy may be low. 

Once you hit your second trimester though its best to move onto my pregnancy program. The exercises and layout of each program are very different as they are tailored to different life stages (pregnancy vs postpartum). The pregnancy program is designed to build strength and prepare you for birth and postpartum. 

Get in touch with me for a code to upgrade your Restore program to include Pregnancy xx B

It’s never too late to mentally and physically prepare yourself for birth and postpartum. Even a couple of weeks of preparation will help put you in a better position for a positive birth and better recovery.

The techniques we use in the Pregnancy program to protect and prepare are the same techniques we use post birth to heal and Restore. 

Learning these techniques in pregnancy means you can transition into the postnatal period with the knowledge and skills to protect yourself from further damage (as what often happens in postpartum) and get straight into healing. 

My program focuses on ensuring you are moving and exercising the best way possible.

Learning this in pregnancy means you can implement these moves from day one post birth. It’s also much easier to learn these techniques whilst pregnant then it is to learn them whilst navigating sleep deprived postpartum land. 

Whilst the techniques used in my Pregnancy and Restore programs are the same, the programs and exercise are completely different. They are specifically tailored to each life stage and the exercises and layout of each is very different for this reason.

I recommend using the Pregnancy program whilst pregnant and the Restore program post birth and preconception. Purchase them together and save $50. 

Once you have completed the Restore program, you can head back to the pregnancy program and use the epic workout videos to strengthen and get more use out of the program (or progress onto Strengthen which is more suited to building postnatal core strength). 

Absolutely! The program has a specific pelvic floor lengthening section in it with information and exercises to help you release that floor. It also has a specific muscle lengthening section for other muscles. This is because tightness inhibits a muscle and its surrounding muscles from working effectively.  

Weakness and tightness are often seen as opposite things when in fact a muscle that is tight is also often weak. 

The course is designed to train your muscles to work correctly. Contract when needed, rest when not required, lengthen as needed. For example the pelvic floor needs to contract prior to and during a sneeze or cough, relax and chill when you are and lengthen during birth to enable your babe to pass through.  

All of my programs have access to this section and there are pregnancy and postpartum specific pelvic floor lengthening videos. 

Yes, yes and yes! B has an anterior prolapse and all programs are designed to help you manage and decrease those highly annoying and completely frustrating prolapse symptoms (its a headfuck isn’t it).  

If you have any specific questions, or would like individualised guidance on your prolapse, you can book a Core & Floor Chat with B here.

It sure is.

It’s slow and gentle at the start and your mind will get a bigger workout than your body initially. Set your own pace, progress at your own speed and get in touch with B if you have any questions. 

Absolutely not. Recently, I worked with a 93 year old client. Yep – you read that correctly! It is never too late to start healing. You do not have to live with your symptoms. Whilst pelvic floor, core and prolapse problems are common, they are not normal. You do not have to continue putting up with them, even if you’ve learned to live with them for forty or more years. Let me help you start reducing those symptoms and get you back doing the things you love.

Please start with my Restore program, even if you have a base level of strength, knowledge or both. My Restore program is less about exercise and more about my techniques to control intra-abdominal pressure (the foundation of Core + Floor) and apply it to exercise and functional movement to prevent further core and floor damage.

Having the foundational knowledge my Restore program teaches, is key to successfully completing Strengthen and getting back to exercises and activities you love.  You can add my techniques to any exercise you undertake. 

Bundle up the programs and save! You have access to the programs for two years from purchase, so check out my program packages and save up to $98

I do have a provider number so most people can claim their course through their private healthfunds. Please email us and we will arrange a receipt for you ;-) yay for more money back!

You sure can!

My Pregnancy Program has a PGP specific section just for you. It contains information and workouts to help you manage your symptoms and get through your day with a little more ease #Wouldn’tThatBeNice. 

I have experienced PGP in both of my pregnancies so I know first hand how debilitating it is. I also know what it feels like to exercise with it and what feels good and what doesn’t. My PGP pain during my second pregnancy was nowhere near as bad as it was with my first. This is because I had my knowledge of Core + Floor and used my program to manage my symptoms. 

Everything is through Kajabi so you can watch my programs on your mobile, iPad, laptop, desktop and TV. 

If you have a Smart TV, you just need to use your internet browser.

If you don’t have a TV you can use ChromeCast or Apple TV if you have either of those or a HDMI cable. 

Check out our latest posts on Instagram