Pregnancy Nourishment

This class is specifically designed for those with a babe inside but can be enjoyed by anyone. A mixture of Yoga, Pilates and Breathwork this class is intentionally sequenced to create balance in the tissues supporting the spine and pelvis in order to support baby’s position and also your comfort.

We will flow through juicy stretches, deep core and glute work and use our breath to connect with our pelvic bowl.

Pregnancy Strengthen

Do you want to feel strong and powerful in pregnancy whilst getting your mind and body ready for birth and postpartum? #YesYouCan.

We know how it goes, somedays the energy levels are good, you can take on the world! Other days you aren’t sure if you can get out of bed or put on your own socks. This class will start with some core and pelvic floor connection and then move onto exercises focused on keeping your body in balance (because strength is just as important as length when it comes to birth and postpartum) as it transitions and prepares for your upcoming birth and postpartum.

Already feeling some niggles and aches? We will provide modifications as needed so that you get some movement in to help manage your symptoms and feel better!

We will use weights for some exercises, feel free to have some weighted items nearby (like cans of food or bottles of water) if you don’t have dumbbells or ditch the weights altogether if it's feeling too hard ;-)

Core & Floor Breathe

A class everyone needs for nervous system balance and deep core function. In this class we will connect deeply to our breath practicing 360 breathing and connecting to both our respiratory diaphragm (breathing muscle) and pelvic diaphragm (pelvic floor).

Some practices will be floor based and some will be taking our new found optimal breathing mechanics into upright positions. You will leave feeling more relaxed and spacious having given your abdominal organs a gentle massage with your breath.

Core & Floor Lengthen

Hypertonic or hypertensive pelvic floor? Stiff neck and shoulders? Tight, stressed out mind and/or body? Need some help to relax it all? From your jaw to your pelvic floor and all that’s in between… this class has you covered!

It’s also epic for those feeling tight in pregnancy and ideal for some last trimester, birth lengthening preparation. This is a complete mind and body stretch and release sesh using breath, stretches, visualisation and meditation to let it all go. No matter your ability, we tailor it to your fitness level and physical requirements.

The longer lengthen classes (45 mins) will often have some self massage in them. Let's own it, we know we need to do this but when do we get around to it?

We will give modifications/other stretches for those that don't have equipment but if you can grab some either a roller and a ball (any roller, you can use a pool noodle if you don't have one and any ball, a tennis ball can be ace).

If you have a cork peanut we will use these occasionally do but this piece isn't a must have.

Core & Floor Connection

Healing from core and pelvic floor issues? In early postpartum? Needing some postural love? New or returning to exercise and movement? Or just wanting to get back to basics and explore body connection?

These sessions slow it down and enable us to tune in to our bodies and bring in some balance.

We will spend time focusing on building the mind-body connection in key areas that may need a little extra love. We will ebb and flow through some gentle strengthening of postural muscles and lengthening of the areas that seem to hold tension.

You’ll work on building a mindful awareness of your body by playing with things like focused breathing, micro-movements, alignment and muscle activation. You’ll leave feeling calm, comfortable and more present in your body.

The longer connection classes (35 mins) will start with 5 mins of self massage. Let's own it, we know we need to do this but when do we get around to it? It's also essential in being able to connect so idea we start the longer classes like this.

We will give modifications/other stretches for those that don't have equipment but if you can grab some either a roller and a ball (any roller, you can use a pool noodle if you don't have one and any ball, a tennis ball can be ace).

If you have a cork peanut we will use these occasionally do but this piece isn't a must have.

Core & Floor Strengthen

Already have a foundational level of fitness and core/pelvic floor connection? Then these Strengthen classes are for you. We work the whole body to build strength through bodyweight exercise, pelvic floor friendly cardio, and a bit of sweat and burn if you’re up for it!

There are modifications for all levels but please note we are mostly upright for these classes. If you’re just returning to movement, starting out or early postpartum, our programs or Connection and Lengthen online classes might be a better place to start. Strengthen classes are suitable for pregnancy if you have covered the theory in our Pregnancy Program.

Yoga Classes

We offer three different Yoga classes.

Morning Yoga is a more energising class with stronger positions used so it’s more ideal for this with a foundational level of body balance. Ideal for starting your day or as a mid afternoon pick me up!

Evening Yoga is for those looking for some down regulation and the ability to slowly reconnect with your body and release tension. If your newly returning to exercise or early postpartum, of all three yoga classes this one will probably suit you the best.

Moon Yoga is for anyone wanting to sync their movement with either their own cycle (if you are currently cycling) or the moon cycle (for those that aren’t). For those who want a bit more than just movement, a reconnection to their body and the earth.

Pilates Classes

We offer two different Pilates classes: Pilates Fusion and Power Pilates.

Pilates Fusion is a gentle class ideal for those wanting something more than our breathe, connection and lengthen classes but who aren’t feeling quite ready for a Strengthen class just yet.

Power Pilates is those who love traditional Pilates exercises and want a little extra oomph and burn! Whilst we always give modifications, please come with a foundational level of connection to this class. It’s not ideal for those early postpartum or just returning to movement.

You will be guided through a variety of movements to help improve strength, flexibility, balance and control for the whole body and particularly the core.

Modifications will be provided along the way and as always you'll be encouraged to listen to your body and do what feels right for you.

Back to cardio

We’ve created this class to support you on your journey back to high impact movement (running, sports, jumping in the trampoline etc).

The sessions will be a blend of progressing exercises from low impact to high impact (think squat to squat jump, heel raise to skipping) as well as focusing on the strength/ coordination of the muscles that help us jump with confidence :)

This class is best suited for those who have already completed our Core and Floor Restore program or have a good foundation of movement.

Lift me Up!

You’ve put in the work and completed Core and Floor restore (or feel like you are ready to take on the next step).

Maybe you are excited to get back to weight training after some time off.

Perhaps you have always wanted to try it out but you were never quite sure on proper form.

Maybe you're still unsure whether lifting weights is for you? After seeing the list of benefits below you may feel ready to invest in yourself in this way.

Grab your heavier weights (or household items) and let’s get started!

Why weight training? Improve your ability to do everyday activities with confidence in your body. Develop strength in supporting muscles so you can get back to the activities you want to be enjoying! (hiking, running, surfing, box jumps…). Not only to have strong muscles to do the things you love (and support your pelvic floor!) but research shows strength training supports bone and joint health - an investment your future self will thank you for! Long term benefit on cognitive function, your brain will thank you too (aka decrease your risk of dementia).

Power + Sweat

Craving that feel-good endorphin rush? Finding it hard to take yourself through a solid workout these days? This class is ideal for those wanting to step it up a notch!

As always, modifications will be given, however this class is best suited to those who have a good foundation of movement and breathing patterns through previous experience and/or have completed our Core and Floor Restore AND Strengthen programs.

We will blend dynamic body weight exercises and resistance training (bring your weights!) to create a fun and sweaty class. No weights? No problem! Grab a double handled pot + a bag of potatoes and a couple of soup cans. Let’s get sweaty and feel our power!