I became a Holistic Core Restore® Coach in Sept 2016 and I’m fully trained in all 15 of the dedicated to women’s wellness programmes guaranteed to make your journey through all female life-phases smoother.
For 2021 the following 7 programmes are regular features on the Thrive with Lesley BC timetable.
Holistic Core Restore® EVERYWOMAN
Enjoy 12 wonderful weeks of movement, nutritional guidance and education regarding your Pelvic Floor, Core and women’s fitness/wellness at whatever life phase you’re in on this unique Holistic Core Restore® ‘Everywoman‘ programme.
The programme is adaptable for virtually all women and is designed to ‘bring you back home’ to your amazing body with your Pelvic and Core Health at the centre of our focus. This is delivered in two phases; Phase One = 6 weeks with Lesley live in a weekly small group class and Phase Two is 6 weeks online with the creator Jenny Burrell.
Our next course starts on
Monday 22nd February at 7.30pm
live and online via Zoom
This Programme is for you if you answer ‘YES’ to most of these questions...
- Are you a woman who wants to have a stronger and better functioning Pelvic Floor that does its job when you jump, sneeze, cough, laugh or run?
- Are you a woman who wants to reconnect to your Core and have a better looking and stronger tummy?
- Are you a woman who has ‘lower back pain’ issues and been told is due to a ‘weak Core’ and so you need an easy to do and time efficient exercise programme that actually works?
- Have you been performing your ‘squeeze and lift’ exercises fairly regularly but still don’t have the confidence in your Pelvic Floor you think you should?
- Are you a woman that wants an easy to perform ANYWHERE, modern and effective way to strengthen her abdominals, back and Pelvic Floor that will last a lifetime?
- Do you have a small Diastasis Recti (Tummy Gap) after Pregnancy (no matter how long ago) that you want to heal?
- Do you want to return to jogging, running or more athletic activities but lack confidence because of small leaks?
- Do you want a better looking tummy after having babies but really know that it’s an inside-out job so need to go deeper and work smarter than just doing sit-ups and planks?
- Are you ready to prioritize this area of your health and learn ESSENTIAL exercises that will last you FOREVER!
- Do you want to learn the importance of food for not only to help you lose any excess pounds but to help you nourish your Pelvic/Core and overall health?
- Have you seen a clinician about a slight or low level Prolapse and been told to ‘do your Pelvic Floor exercises’ as part of your management strategy but you don’t know where to start?
- Have you had a Hysterectomy and now feel out-of-touch with your Core and Pelvic Floor and both want to and need to start exercising again but know you need supportive strategies?
- Are you fed up about being in the dark about your own body and really want to take the time to understand how you can support it to work better?
- Are you ready to learn the importance of ‘rest’ and ‘self-care’ in your wellness journey and take an hour a week JUST FOR YOU!?
The Holistic Core Restore® ‘Every Woman‘ programme truly is a gift that keeps giving and one that EVERY WOMAN should give herself at least once in her lifetime! ALL online access is FOR LIFE so you can continue with your exercises forever more!
If you’d prefer to work 1:1 with Lesley for first 6 weekly sessions please contact her here
Holistic Core Restore® HEAT
In the ‘Heat’ programme, we’ve finally nailed exercise for fat loss that is also ‘Pelvic Floor Friendly’!
It’s a ‘no-jump’ workout that truly will hit all the fat loss markers and jump start your metabolism and keep you burning calories for hours after the exercise session. This class is suitable for nearly all women especially those who are post natal, menopausal and peri-menopausal.
Using bands, balls and light weights we do a sweaty class with NO burpees or running!
It is a term time course which runs on Tuesday evenings at 6.30pm live and online via Zoom.
Our next term starts on 5th January 2021 for 6 weeks and costs £36.00.
Holistic Core Restore® REL-EASE
Holistic Core Restore® ‘Rel-ease’ is an ESSENTIAL part of any woman’s self-care toolbox. Simple ways to ‘release’ muscular tension that draw on self-massage, myofascial movement, Yoga and Pilates traditions. Forget ‘stretching’, let’s RELEASE AND RE-ALIGN! Let’s change the narrative about what we do to feel good in our skins on a daily basis. This programme will change FOREVER how you feel about ‘stretching’...
Aches, pains and changes to one’s posture are becoming a standard part of the life of any woman and many women simply ‘put up’ with muscular aches and pains when there are simple, time effective, self-care solutions available to everyone.
A delicious and ESSENTIAL part of any wellness strategy and suitable (with modifications) for all women. Remember: the function of your Pelvic Floor, the way you breathe and the healing of any Diastasis all depend on optimal postural alignment…it truly matters, so how about we prioritize moving freely in our daily life?
This programme also involves simple meditation strategies and ESSENTIAL Pelvic Floor and nervous system down-training which, we all know, is just as important as ‘doing the work’.
Our next workshop is on Friday 15th January at 7.15pm live and online via Zoom. Further workshops are: Friday 12th February at 7.15pm; Friday 19th March at 7.15pm and Friday 23rd April at 7.15pm.
Holistic Core Restore® ATHLETE 12
Introducing Holistic Core Restore ® Athlete 12. 12 weeks of upping your game, upping the intensity, upping the effort and ultimately, 12 weeks of getting FITTER, FASTER, STRONGER and being able to go for LONGER because you’ve built a strong HCR foundation and now you’re ready to roll!
Excitingly, you can access this programme either ONLINE or work LIVE with me, so once you have your FOUNDATION in place and the time is right for you to work harder…..this will be heroic! You truly will enter ‘athlete mode’ with this programme and have a lot of fun getting probably the fittest you’ve ever been.
To take part in this programme, you’ll need a few additional and inexpensive items of exercise kit such as small dumbbells. A full kit list is given on application.
You will also be guided through an additional workout by programme creator Jenny Burrell, so you actually have the benefit of two Coaches for the entire 12 weeks! BONUS!
The programme will start with SET UP, where we help you get prepared for the coming 12 weeks including taking your Fitness Test and logging your start point. Every single week, the workout is progressed so that you get FITTER, FASTER AND STRONGER. You’ll do another fitness test at half way to help you see your progress. And 100% you will have progressed. Then we keep going until you hit your grand finale, your final fitness test at week 12 and GRADUATION DAY! Take a look at the feedback below for this course! It’s OUTSTANDING and IT WORKS!
If you feel like it’s time for you to reawaken the athlete in you….THIS PROGRAMME IS FOR YOU!
Remember you can follow this programme 100% virtually and DO NOT have to be a Holistic Core Restore® Everywoman Graduate to attend. If it’s suitable for your Pelvic Health Status, after our usual pre-screening….you’ll be ‘good to go’!!
Our next course is on Saturday 9th January at 8.30am, live online via Zoom. Places are limited.
Holistic Core Restore® EXPRESS
Holistic Core Restore ® ‘Express’ takes EVERYTHING that is wonderful about our original Every Woman programme and adds the power of Whole Body Vibration to really help you deeply reconnect with your Core/Pelvic Floor and whole body exercise with incredible time efficiency and results.
Whole Body Vibration is also excellent for improving muscle mass without lifting ADDITIONAL weights and therefore improving your muscle mass and metabolism, helping you balance better, improve your bone health and your cardiovascular fitness. Overall, a brilliant addition to an already successful programme that busy women everywhere truly appreciate as part of their commitment to lifelong health and vitality.
THE BENEFITS OF WHOLE BODY VIBRATION FOR WOMEN’S WELLNESS
- The hormone regulating benefits of movement incorporating Whole Body Vibration
- Applications for improving Bone Health – Mid Life to Post Menopause
- Applications for improving Core Strength, Co-ordination and Core Rehab
- Improving cardio-vascular health gains via a shorter workout window
- ‘Non-exhausting’ Mid-Life and Post Natal fat loss programmes for time/energy poor women
- Programming for low/lower impact High Intensity Interval Training using Whole Body Vibration
- Applications for improving mobility, flexibility and down-training the nervous system, perfect for ‘frazzled women’
- Building and maintaining muscle mass to improve Metabolic Rate WITHOUT exhausting workouts
- Harnessing the power of the foot to improve balance and foot proprioception and reduce the potential for ‘falls’
- ‘Foot-Fastness’ + Anti-Fall Drills that improve both cognition and proprioception incorporating Whole Body Vibration
- Female mental wellbeing and movement – the power of movement on mood and mind-state
Holistic Core Restore® RECOVERY
The HCR® Recovery programme truly ‘has your back’ and will guide and support you safely in your return to an active life. Ultimately, NOT MOVING isn’t an option but learning to move in a way that’s support to your new and ongoing Pelvic Health status is ESSENTIAL to your current and future health and independence.
HCR® Recovery isn’t simply a ‘fitness programme’. We have truly re-imagined what it is to truly be supported post POP or Hysterectomy Surgery or be support in your life with a POP Diagnosis.
It’s a fully HOLISTIC foundation to your future health. We’ll educate you about your surgery and make the science very simple. We’ll teach you to lift and manage pressure in your core for LIFE. We’ll help you understand the importance of maintaining and improving your bone health, cardiovascular health, gut and bowel health RIGHT NOW as a means of supporting your Pelvic Health! We’ll guide you to supporting your health deeply with ‘food as medicine’.
Contact Lesley - firstname.lastname@example.org - to discuss your Recovery programme options
Holistic Core Restore® FIT TO RUN®/WALK
This six week programme, created by our Clinical Advisor + Women’s Health Physiotherapist – Michelle Lyons is designed to give you THE VERY BEST FOUNDATION for your new or already established running habit – literally from the ground up! Delivered either virtually or face-to-face, this programme is UNIQUE because it’s specifically designed with a woman’s body in mind, especially in terms of Pelvic Health because at the end of the day, women’s are DIFFERENT to mens and all exercise/rehab programming needs to be made bespoke for each woman.
Over the course of six week, you and your Coach will cover all the BIG ROCKS of running in comfort and with ease. We’ll cover foot and ankle mobility and strength initially, and over the 6 week course, we’ll work together on building resilience in your calves and shins, improving your knees and hips, gain mobility in your spine and pelvis and show you how to put it all together. We’re not guaranteeing that you’ll end up beating Mo Farah any time soon 🙂 but we will be giving you the tools to help you ‘control your controllables’ when it comes to the most common injuries women who run have to deal with.
Week 1: Foot and Ankle Mobility and Strength for Female Runners
Week 2: Calves and Shins – Self-Care for Female athletes
Week 3: Building Better Knees – Mastering Your ‘Kneehab’
Week 4: Hip Strength & Mobility For Female Runners
Week 5: Lumbopelvic Mobility for Female Runners
Week 6: Putting it All Together with Plyometrics
And... because we know that not everyone is a runner, if you’ve recently taken up extended periods of walking or hiking as a leisure/movement activity, we bet that you’ll want to walk in more comfort, walk stronger and walk for longer? If that’s a YES, then this programme is for you. A beautiful 6 week programme delivered by your Coach, direct to you in your home or face-to-face that does what it says on the tin….it will get you fitter and stronger to enjoy your walking time. Full of mobilizations and strengthening drills for your whole body (because walking is a whole-body sport) as well as beautiful relaxation and breathwork practices guaranteed to have you feeling like you literally have a new body!
Our next course begins on Wednesday 13th January at 7.30pm, live online via Zoom.
£87 - 6 week course.
Holistic Core Restore® ZenWoman®
This programme is for any woman who:
- Has heard about Meditation and Mindfulness but never really knew where to start.
- Finds she can't switch off and feels constantly stressed.
- Wants to include more self-compassion in her life.
- Wants to dedicate more guilt-free, self-care time to themselves.
- Wants to learn the art of meditation in a way which suits their life and style.
- Wants help relieve stress and anxiety, improve sleep, enhance self-awareness, calm their mind and improve productivity.
How does it work?
- 7 weekly live sessions with me via Zoom where we practice the week's meditation, review the previous week's meditation practice, mindfulness task and gratitude journaling and discuss the following week's practices.
- You'll be sent a Course Workbook via email which contains all elements to support your practice.
- Each week you will receive an email from creator Jenny Burrell containing that week's meditation and other videos and articles to grown your knowledge of the benefits of the Programme.
- You'll also have access to a Private Facebook group for additional support and check ins.