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 2021 for 6 weeks online HEAT & Fit To Run



   Did you know?

   For women over 35 who run, their most common injuries are foot and ankle related?

   That over one quarter of the bones in your body are in your feet, so if they’re not happy, nothing else will be!

   That if you’re leaking with running, it may be more important to work on hip mobility rather than isolated pelvic       floor ‘clenching’!

   * Are you afraid of leaking when you’re running?

    * Do you have pain with running?

   * Or maybe you’re wanting to get back to running after injury?

    Then this is the programme for you!

   This six week programme 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, Denise 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             Farrah 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!


In the HCR Phase 2 programme, we’ve 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.  Once you’ve gone through the ‘Every Woman’ programme, Phase 2 - weeks 6 to 12 is your next step and we truly take it up a notch or two with a change in music and tempo to truly get you moving but with a deep respect for your Pelvic Health.  Ultimately, IT CAN BE DONE.  You can keep both feet on the ground and still have effective fat loss!

Holistic Core Restore® Phase 2 – IS A NO JUMP ZONE! Metabolic Training meets Movement Based Pelvic Floor Exercise:

  • Fat Loss

  • Functional training

  • Fitness

  • Holistic Core Restore® principle

Holistic Core Restore® Phase 2 uses timed intervals to a great soundtrack that gets your heart rate up, your body sweating and ensures you BURN FAT FOR HOURS AFTER THE CLASS as we make a metabolic shift to induce EPOC (Excess Post-exercise Oxygen Consumption).


We work hard but we work mindfully and of course use the breath and remain very focused on Pelvic Floor/Core work. Using whole body integrated movement with  no jumps, no burpees, no star jumps or movements that many women of a certain age hate and are poor choices for those who have pelvic floors that require a little TLC.


And our unique ‘releases’ are still at the beginning and the end of each class but with a delicious twist! Voila! A programme that’s effective on EVERY LEVEL for the empowered woman who wants FAT LOSS FITNESS THAT’S SAFE & HEALING FOR HER PELVIC FLOOR AND CORE! Please note, it is a pre-requisite to have completed the original Holistic Core Restore® Every Woman course.

Who Is This Programme For?

  • Those who have completed at least one course of the 6-Week Every Woman Foundation programme.

  • Are you a woman  who wants to know more about her Pelvic Floor, Core and overall health?​

  • You want to know how to exercise to improve your Fat Loss with respect to your Pelvic Health status ie., without huge impact/load/force going through the Pelvic Floor and Core.

  • You want to know how to move dynamically and safely FOR LIFE!

  • Are you ready to prioritise this area of your health and learn ESSENTIAL skills to last you a lifetime?​​

So, How Does It Work?

  • You will have already completed at least one course of the 6-Week Every Woman Foundation programme so your coach will have a deep knowledge of your needs and abilities so or have been screened by Denise. 

  • You’ll be all set to attend for your first session & need to bring your Every Woman kit bag with you or purchase.

  • You can still do the HCR Online Platform Homework. Both homework and following the HCR Healing Nutrition Principles are an essential part of the puzzle and when followed will truly improve your results and the value you derive from the programme.

  • This class runs for 6 weeks and you will meet with your Coach once per week via Zoom.​​

  •  So if you truly feel this programme is for you, please don’t delay in getting in touch for more information or simply signing via the up below.

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