Holistic Core Restore® Online

Holistic Core Restore® Online

The following Holistic Core Restore® programmes are available online.


Holistic Core Restore® Everywoman

Holistic Core Restore® Everywoman is a 12 week core and pelvic floor foundation programme for all women at all stages of their life. From pregnancy, through to post natal; or for those who are now entering the peri to post menopause life phase, all are welcome. This is a programme for those who want to learn more about their pelvic floor and core and bring nutrition and functional exercise together to become a healthier stronger woman.

For the online version participants can take the programme either as one to one personal training or if friends would like to train together then two to one or three to one training is also available.

Sessions can take place either via Zoom for 1:1, 2:1 or 3:1 training, or Skype or Facebook Portal video calling for 1:1.

For further details including who the programme is suitable for and how to enrol, please visit the Holistic Core Restore® Everywoman Foundation webpage.

Please note: The sessions will require participants to use kit. The kit you need is listed below. If you do not have the kit, I can order this for you and have it delivered straight to your home. The kit including postage is £20.

List of kit required:

  • Resistance Exercise Tube
  • Exercise Band Loop
  • Latex Resistance Band (please let me know if you need latex free)
  • Soft gym exercise ball
  • Spiky massage ball

The workout will also require light dumbbells (1-2kg). If you do not have these,  you can use cans of food.  You will also need a tennis ball to help with some of the release element of the programme.

How to book

  1. Head to the Holistic Core Restore® Everywoman Foundation webpage to make payment.
  2. On application to join the programme, I’ll ask for you to complete a health screening questionnaire which will help ascertain if this programme is right for you or whether you require clinical attention.  If all appears well then.
  3. I’ll be book you in for a virtual 1-1 consultation where you’ll be taken through a hands-on assessment. This includes tests on your core function.
  4. You will receive your HCR® Client Education Booklet and the items of fitness kit that you require for the course, via the post. Your log-in details for the online homework will be sent via the email address you provide.
  5. The homework exercises progress over the course of the 12 weeks, as your strength and co-ordination improves.


Holistic Core Restore® Fit To Run / Walk

Fit to Run / Walk  is a six week programme, created by our Holistic Core Restore® Clinical Advisor + Women’s Health Physiotherapist, Michelle Lyons. It is designed to give you THE VERY BEST FOUNDATION for your new or already established running / walking habit – literally from the ground up!

Either delivered online in a small group or as two to one or one to one, this programme is UNIQUE because it’s specifically designed with a woman’s body in mind, especially in terms of Pelvic Health.

Over the course of six weeks, you will cover all the BIG ROCKS needed to move with comfort and ease.  See what we cover each week:

Week 1:
Foot and Ankle Mobility and Strength 

Week 2:
Calves and Shins 

Week 3:
Building Better Knees – Mastering Your ‘Kneehab’

Week 4:
Hip Strength & Mobility 

Week 5:
Lumbopelvic Mobility 

Week 6:
Putting it All Together with Plyometrics

For further details on this course including who the programme is suitable for and how to enrol, please visit the Holistic Core Restore® Fit to Run / Walk webpage.



Holistic Core Restore® Bump (Pregnancy)

A Pelvic Floor and Core integrated, functional movement online programme designed to safely guide you through an active Pregnancy and positive Birth Preparation. It supports women who are experiencing leaky Pelvic Floor incidents during your Pregnancy and ‘lower back pain’ or mobility issues that you’ve been told is due to your posture changes or pre existing back issues. 

The programme combines a Functional Strength Movement, Mobility, Pelvic/Core Health, BIRTH PREPARATION and Preparation for the 4th Trimester. There are EASY TO DO ‘rest’ and ‘self-care’ strategies as part of your motherhood wellness plus the ESSENTIALS OF OPTIMAL NUTRITION for both you and your baby during your Pregnancy and into the Post Natal Period

Available as one to one or two to one personal training session via Zoom video calling.

For further details on what’s included in the programme please click here.


Holistic Core Restore® Release

Let’s RELEASE AND RE-ALIGN! This programme will change FOREVER how you feel about ‘stretching’……

Aches, pains and changes to one’s posture are a standard part of the Pregnancy to Post Natal life phase and indeed 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.

Holistic Core Restore® ‘Release’ is an ESSENTIAL part of any woman’s self-care toolbox.  Simple techniques are used to ‘release’ muscular tension including self-massage, dynamic stretches, and taking movements from the Yoga and Pilate disciplines.

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 pelvic floor work itself.  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 your Diastasis (tummy gap) all depend on optimal postural alignment…it truly matters, so how about we prioritise moving freely in our daily life.

This 6 week programme is held online via Zoom Video call. You must have either a laptop, tablet or smartphone to be able to take part, the bigger the screen, the better. For more information on this programme please click here.

Online course dates:

  • There are currently no group 6 week courses planned for 2022 at present. However I run a monthly workshop via Zoom on every 2nd Sunday of the month, 7.30-8.30pm. For more information on this programme please click here.