Classes

Pregnancy Power-UP® – Sundays in lockdown, 9.00am on Zoom

If you love your fitness, this is the class to help you maintain your strength and fitness throughout your pregnancy, even though we can’t have face to face classes. Pregnancy Power-Up® via Zoom will keep you challenging your strength and cardio fitness safely in the second and third trimesters.

To get the most out of the class, you’ll need a flat resistance band and a miniband, which you can source yourself or that I can supply for £10. Additionally, we use light dumbbells which can be substituted for bottles of water or equivalent. If you have heavier weights at home, you can use them – maybe at 8kg kettlebell, which you can substitute for a tin of paint or a bag of books! But all movements can be done with the bands and bottles.

When you’ve booked and paid for your class, I’ll send you a link to the Zoom call which you click on at the appropriate time. Book your session here >>

Book Pregnancy Power-Up®

Holistic Core Restore® Everywoman Phase 2: Weeks 7-12

Starts WEDNESDAY 28 OCTOBER for six weeks

If you’ve already completed HCR® Everywoman – either recently or in the past – this block is for you! If you’ve not quite kept up with your pelvic floor exercise, or you want to keep developing your skills, join me for six more weeks of workouts, motivation and accountability. Using the kit you already have, we’ll have one session together per week, and you’ll get access to more sessions from both me and HCR® creator Jenny Burrell. Ready to book? Click here > > >

Book HCR® Phase 2

Mighty Mums®

cartoon image of mums with buggies looking like super heros

FACE TO FACE course start 27 October

Face to face Mighty Mums® classes take place in Primal Gym, 37 West Bowling Green St, Edinburgh EH6 5NX. This will be complete with babysitter so that you can focus on your workout while your baby has some lovely time with a magical professional!

Mighty Mums® is all about your safe return to exercise after having a baby – or safely starting exercise if you’re new to it. We revisit the main movement patterns – squat, pull, deadlift, push and lunge – find your current level, and help you progress. You’ll be fully screened and have a one to one online consulation before the course begins, with advice on testing for abdominal separation.

For hygiene you will need to bring your own resistance bands to class – you can get the online or I can supply them for £10.

The next blocks of Mighty Mums® will start on Tuesday 27 October and you can book your space here > > >

 

Mighty Mums® @ home – fully online course

Starts MONDAY 2 NOVEMBER FOR SIX WEEKS

Mighty Mums® @ Home is my new online package for returning to exercise. If you can’t make it to class but you still walk quality postnatal rehab and education, and accountability & motivation to get your workouts done, this is for you! You’ll get:

  • full screening before class
  • online tutorial on your postnatal core and how to check for abdominal separation
  • two 30 minute drop-in Zoom sessions each week (you can do one or both)
  • one online 15 minute at-home workout each week
  • weekly Zoom sessions for a cuppa and a blether with other mums
  • a supportive WhatsApp group to keep you in touch and accountable
  • online tutorials on our basic Mighty Mums® movement patterns
  • BONUS: pelvic floor five day minicourse
  • BONUS: “how to heal a diastasis” booklet
  • BONUS: “self massage and mobility for your postnatal body” video

All for £50 for five weeks. The sessions start week beginning 2 November and you can book your package here > > >

 

Holistic Core Restore® Everywoman, babies welcome

BEGINS THURSDAY 5 NOVEMBER FOR SIX WEEKS, AT SANTOSA YOGA & MEDITATION STUDIO, LEITH

There’s no doubt that pregnancy and labour are at the top of the list of things that can mess with your pelvic floor and core.

Nature’s cruel irony is that all the things that help you heal – sleep, great nutrition, low stress, easy movement patterns – are practically impossible to get when you’re a new mum.

But if you want to control the controllables, pelvic floor exercise is a great place to start. My Thursday afternoon Holistic Core Restore® Everywoman class at Santosa Yoga & Meditation Studio:

  • has a postnatal focus, taking into account what your body’s been through recently
  • Is a longer session, because we all know everything takes longer with babies; and
  • has a babysitter so you can bring your little cheerleader with you with less fuss.

The price is £175, which includes 6 x 90-minute group sessions with a babysitter, all kit, lifetime access to our online training and education materials, and support. Please email me for the booking details > > >

 

Holistic Core Restore® Fit to Run

ON ZOOM, BEGINS EARLY NOVEMBER

This six week programme, created by HCR’s 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. 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, we 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. This course gives you the tools to help you ‘control your controllables’ when it comes to the most common injuries women who run have to deal with.

Email me for updates on booking this course > > >

 

Holistic Core Restore® 30/30 Heat and Rel-Ease

STARTS THURSDAY 29 OCTOBER FOR SIX WEEKS ON ZOOM, 7-8PM

Hurray! The return of HCR® 30/30 – Heat and Rel-Ease is very welcome!

If you’re confident about your pelvic floor and want to keep your ‘supporting cast’ muscles strong, this class starts with 30 minutes of high intensity, low impact interval training. It will be sweaty (ideal in November!) And straight away we follow it up with 30 minutes of HCR Rel-Ease – self massage, releasing movement and breathing, designed to leave you feeling chilled and at ease.

So if you know you need some cardio & strength in a short, sweet package, and you’d love a DAMNED GOOD LIE DOWN – I’ve got you. This is my personal favourite! Book your course here > > >

Not sure which class is best for you?

You can book a free 15 minute phone consultation with me if you’d like to chat about your needs. Perhaps you’re not sure if your pelvic floor is ready for exercise, or you don’t know whether my classes will address your problems. I don’t want you signing up for something that won’t help you! So let’s chat about it first – book a free 15 minute consultation.

Book a Phone Consultation

Contact Details
07748 183171
elspethalexandra@hotmail.com
find me on

Change your life by taking a simple step

Please fill in the details below to sign up to my newsletter and you’ll recieve information on my latest classes