Heal & Transform

Programs

Prepare, Restore and Strengthen - On Your Own Time

Our self-paced programs are designed to meet you where you are. Each one supports your core and pelvic floor health, helping you feel more connected, confident, and capable - on your timeline, in your space.

Our programs support you with:

  • Pregnancy: Build strength and prepare for birth.
  • Post-birth recovery: Heal your core and pelvic floor, ease symptoms like prolapse and incontinence.
  • Pelvic floor & core health at any stage: Whether you’re managing symptoms like diastasis recti, a tight pelvic floor, or just want to feel stronger - we’ve got you.
  • Fitness with support: Move safely and build strength - whether you’re returning to exercise or starting fresh.

You deserve to feel strong, capable, and at home in your body. These programs help you get there - your way.

Core & Floor Pregnancy Program

Your labour and birth are momentous life events. This pregnancy exercise video program is developed by B a midwife, personal trainer and mother. It’s designed to mentally and physically prepare you for labour, birth and the postnatal recovery period.

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Core & Floor Restore Program

If you are looking to heal, feel stronger, restore your core and pelvic floor and return to exercises you love, this is the program for you! Restore your core and pelvic floor with knowledge and exercise.

Over 8 modules (weeks) you will learn how to correctly activate, repair and strengthen your body.

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Core & Floor Strengthen Program

Ready to build strength and feel more capable in your body? This 12-week strength progression program helps you safely lift, move, and return to the exercise you love—while staying connected to your core and pelvic floor.

Designed to follow on from our Restore Program, or for anyone already confident with core and pelvic floor connection, this program steps things up—while still offering modifications to meet you where you are.

With video-based workouts from 5 to 25 minutes, you can follow the weekly plan or mix and match your sessions to suit your life.

This is about building strength that works for you—so you can feel strong, capable, and ready for whatever life brings.

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Core & Floor Men Program

Specifically designed for men, this program will enable you to strengthen your core and pelvic floor and body through exercise. Whether you’re suffering with a sore back, wanting to improve your sex life, trying to get back into sport, had surgery like a prostatectomy, experience incontinence, or you just want to strengthen your core and move functionally, this course is for you.

Over 8 weeks you will learn how to correctly activate, repair and strengthen your muscles.

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Shifting from Rage to Healthy Expression of Anger

Transform your relationship with anger through this innovative program that combines education, movement, and nervous system regulation tools to create lasting change for yourself and your children.

This transformative journey includes one comprehensive educational session followed by eight 15-20 minute movement-based sessions designed to help you understand, process, and express anger in healthy ways. Each session integrates nervous system regulation techniques with physical movement, creating a holistic approach to anger management that you can access before rage takes over.

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Feedback & Love

★★★★★

Such an amazing course, worth while and 110% recommend! Do it for you, it's so easy to navigate the website and very customisable to your current physical level. It's a whole new way of movement which isn't without work but worth it. Thanks B for creating it x

Abby R.
About Core & Floor Restore
★★★★★

I love B's style of teaching. I have learned so much through her theory lessons and breathing practices already. This course has taught me that I've totally misunderstood the pelvic floor and core system and function and that I've been ignoring my PF issues for most of my adult life I am excited for this journey of healing and strengthening.

Mikaela R.
About Core & Floor Pregnancy
★★★★★

14 months postpartum and my 2cm abdominal separation hadn'tt magically mended itself. I'm nearly finished the program and my core has never been stronger, and I can do a sit up without coning! Had I of known it would be this rewarding and easy I would have done it from the start. Next time I will for sure. Couldn't recommend this more to everyone who is or will be postpartum!!

Kylie C.
About Core & Floor Strengthen
★★★★★

I am part of the way through this course and already I can see what a huge difference it has made to my nether regions and even my lower back. Men, get down onto your pelvic floors!

Malcolm P.
About Core & Floor Men
★★★★★

Catching up on this course now and loving it! As a child and teenager I was always too scared to use my voice, so practising my ‘no’ and using my voice to rage is feeling great. Thank you!

Katherine M.
About Shifting from Rage to Healthy Expressions of Anger