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Restore Your Core

3 women extending arm and leg

Restore your core Foundations Course

Book now

Book now – pay in two instalments

Restore Your Core is now available in person (Much Hadham) and online at 11.00am on Wednesdays.

This past year has taken its toll on many of us but also given us an amazing opportunity to reflect on our health and wellbeing. Whether you’ve been working from home or running around after children or both, never have we been more aware that our bodies need some mindful attention. I’m not talking about aesthetics, although if that’s what you’re looking for, I have nothing against that. I’m talking about feeling good in your own skin.

You’re aching in places that you never knew existed, you’re feeling exhausted and at times overwhelmed. You’d love to meet some other women and get back into moving your body because you know it’s going to make you feel good, but you’re not really sure where to start.

Perhaps your core is feeling weak and even simple movements make you wonder whether your stomach is going to fall out. You might even have been told or think you have a separation of the abdominals or diastasis recti.

Perhaps you’ve had a baby or babies recently or a long time ago. Perhaps you’ve never had children at all. These issues affect women of all ages and stages, whether or not they have had children.

Maybe you are finding it difficult to connect to your stomach muscles and feel your core muscles engage?

Maybe you’ve realised that you’re leaking when you can’t quite get to the toilet on time or when you sneeze or cough or run or jump.

Perhaps you feel heavy in your pelvis or you have been told you have pelvic organ prolapse (the bladder, uterus or rectum dropping into the vagina).

Perhaps you’ve had injuries, operations, tears, surgical cuts whether internally or externally whether through or following childbirth or completely separate from that and your body has not felt quite the same since.

All of these are so very common for women, and in many cases symptoms can be dramatically reduced or even fully resolvable.

You need some guidance on where to start back on your exercise journey, so that you can heal your body, but instead so that you can feel confident in your body again. So you’ll know what movements are available to you at that moment and what ones you’ll be able to get to with time and practice.

Do you want to be running regularly again, getting back to that kickboxing class or the gym or perhaps you simply want to be able to move through the day or play on the floor with your children or grandchildren without aches and pains?

Everything is possible with the knowledge and strength that you’ll start building during this six week course.

Sounds good, right?

The 6 week course includes:

  • 6 x 75 minute classes. Each class includes a relaxation session at the end.
  • A pdf manual of the sequences we will cover and the home practice suggestions.
  • Lifetime access to short videos for you to practice the moves from the classes in your own time.
  • A supportive WhatsApp group for the class for accountability and for daily short video suggestions to keep you on track and maximise the benefits you will receive from the course.
  • One month FREE membership to the Women’s Wellbeing Project worth £30:
    • 30 minute express zoom class most weeks during term time (and a pre-recorded video if there is no class) with a replay available for 7 days after the class.
    • access to over 100 movement classes (under 5 minutes, 10 minutes, 20 minutes, 30 minutes and 60 minutes in length) plus informational and instructional videos.
    • a daily (weekday) recommendation for what movement video to do that day – one short and one longer – delivered direct to your phone via a whatsapp group.
    • Wellbeing and movement tips and advice.

You will:

  • Learn yoga, pilates and restorative exercise-based moves to restore strength, function, and stability to your whole body, but particularly your core and pelvic floor, improve diastasis recti, pelvic organ prolapse, incontinence, back problems and core strength.
  • Receive personal attention with a maximum of 6 participants in the class
  • Learn how to optimise your daily movement patterns to aid your healing throughout the day.

Pregnant women are welcome! 

Wednesdays 11am GMT

Time: Wednesdays 11am until 12.15pm GMT (75 minutes)

Dates: 8 June, 15 June, 22 June, 29 June, 6 July, 13 July 2022

Venue: Green Room, Much Hadham Village Hall, Oudle Lane. SG10 6DQ or ONLINE via Zoom – indicate which you’d prefer when booking.

Investment: £150 for the 6 weeks including:

  • pdf manual,
  • home practice videos,
  • class accountability WhatsApp Group with suggested short videos every weekday
  • and one month’s free membership of the Women’s Wellbeing Project (worth £30 a month) for when the Restore Your Core Course has finished:
    • 30 minute express zoom class most weeks during term time (and a pre-recorded video if there is no class) with a replay available for 7 days after the class.
    • access to over 100 movement classes (under 5 minutes, 10 minutes, 20 minutes, 30 minutes and 60 minutes in length) plus informational and instructional videos.
    • a daily (weekday) recommnedation for what movement video to do that day – one short and one longer – delivered direct to your phone via a whatsapp group.
    • Wellbeing and movement tips and advice.
Book now

Book now – pay in two instalments

Have questions? Book a FREE discovery call with me or send me an email emma@emmariedo.co.uk.

If these timings don’t suit, have you considered a Mindful Movement and Strength for Women class, an Express Online Class, or a 1-2-1 or sign up here to be the first to know when the next Restore Your Core Foundations Course will be ready for booking.

Sign up to the first to know
Kelly testimonial happy and strong again
Client testimonial Janine S improved pelvic floor
Testimonial after cancer surgery

I’m pregnant, can I still join the class?

Yes. Restore Your Core is perfect for pregnancy and for preparing your body for birth and beyond. I offer modifications for any move that is not available to you.

Will I be “fixed” after the 6 week course?

Firstly, you are not broken, so you do not need to be fixed. Secondly, this course is not a passive quick fix. This course will empower you with the tools and information you need to move in a way that is more beneficial for your body for the rest of your life. Although some women may find that the six weeks resolves all or some of their issues, for most this is just the start of a beautiful journey in understanding your body better, healing and making it stronger over time.

Questions relating to Zoom classes only

Can other family members join in?

The woman who registers will be the person I focus on, but if your children and/or partner want to have a go, they are welcome to do so!

Do I need to have my camera on?

No, you don’t have to have your camera on the whole time, but I do need to see how you’re moving to be able to give you feedback. The class is specifically small, so that I can give each of you some individual attention.

Will everyone be able to hear me or is my microphone on mute?

I encourage you to have your microphone on so that you can feedback to me on what you’re feeling as we move and ask any questions. If your house is particularly noisy (no judgment here, my house is often noisy!), I may ask you to mute for a bit or you can always mute yourself for a period of time.

Can I wear my pyjamas?

Yes. The beauty of classes on Zoom is that there is no need to get dressed! Having said that, form-fitting clothes help me to see more easily what your body is doing as you move. My favourite option would be leggings and a form-fitting top, but most of all I want you to be comfortable.

Will everyone see me?

No, not during the class. When we start the class, I will spotlight me, so that I will fill the screen of your phone, tablet, computer or tv. You can switch to gallery mode, but most tend to keep me on spotlight as we do the class, so they will not be looking at the other attendees.

What if I have questions?

You can ask questions about the moves as we go. And at the end of the class there will be time for additonal questions. I will leave the Zoom open for you all to continue to chat for as long as you like after the class.

Do I need any special equipment to take part?

No. Although I will give you a list of everything I am using and how to buy it, if you’d like one there is absolutely no need to buy anything as I will also give you alternatives of things that you are sure to have in your house already!

What if I miss a week?

There will be a replay of the class available to you if you miss a week for a limited period of time. You will also still have access to the shorter homework videos indefinitely.

For more frequently asked questions, click here

Book now

Book now – pay in two instalments
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My aim is for you to leave my classes: ☺️ feel My aim is for you to leave my classes:
☺️ feeling like you've worked your muscles (and perhaps found or relocated some you had forgotten about);
☺️ having eased aches and pains;
☺️ having learnt a new tool or move that you can use to make your whole body including your core and pelvic floor feel better in everyday life;
☺️ feeling connected to like-minded mums; and
☺️ feeling relaxed and ready for the rest of the day.

I am a core and pelvic floor specialist and am always happy to answer questions.  Please just ask below or send me an email.

Mums and Babies Yoga - Get your first class for £12.50 without buying a 4 class package by using code 4OFF 

Mums and Toddlers Yoga - £12.50 per class pay as you go for the next two week trial period.

Links in bio to book #thisgirlcanessex #stansted #sawbridgeworth #saffronwaldenmums #saffronwalden #eastherts #hertsmums #herts #bishopsstortfordmums #bishopsstortford
Rounded shoulders? Neck tension? Save this exerc Rounded shoulders?  Neck tension?  Save this exercise for later!

This is a favourite in my classes and we did it in the new mums and babies yoga class this week as well as in Mindful Movement and Strength for Women.  Everyone loves this move!

No bolsters?  No problem, use some blankets or cushions or a long round roller or just lie on the floor.  The idea is to be comfortable.

Bring your arms up towards the ceiling start with the palms facing each other and reach the fingertips towards the ceiling (shoulder blades move apart from each pother) and then allow your shoulder blades to draw back towards each other (either sinking into the floor or blankets or wrapping around the bolster).

Then turn the palms to face the wall behind and start bringing the hands towards the floor - keep reaching your fingertips away from your body.  When you get to around shoulder height or just before the point that’s you want to move your hands so your thumbs are no longer pointing towards the floor stop. At this level start making “snow angel” type movements by the floor.  Move slowly feeling the movement in your arms, shoulders, the sides of your body.

Have a go and let me know what you think!

Spaces available in Mums and Babies Yoga and Mindful Movement and Strength for Women so you can do this movement and more.  Link in bio to book!

#diastasisrecti
#corestability
#corestrength
#pelvicfloor
#pelvichealth
#postpartumbody
#postnatal

#preandpostnatalspecialist
#mumlife
#motherhood
#postpartumfitness
#momlife
#postpartumbody
#corestrength
#corestability
#coreworkout
#midlife
#perimenopause
#restoreyourcoreteacher
#thrivecollectiveclub
#stansted
#cambridge
#sawbridgeworth
#saffronwalden #eastherts #bishopsstortford
So many reasons to join me for Mums and Babies yog So many reasons to join me for Mums and Babies yoga!  Local, but don't have a baby...please pass on to any mums who do!

 #muchhadham #essexmums #bishopsstortford #bishopsstortfordmums #herts #hertsmums #eastherts #cambridgeshire #saffronwalden #saffronwaldenmums #stansted #sawbridgeworth #thisgirlcan #thisgirlcanessex #thrivecollectiveclub #postnatalexercise #mumlife
My newest class is now available for booking! Mum My newest class is now available for booking!  Mums and Babies Yoga on a Tuesday 10.30 until 11.30am at the gorgeous @akashawellness  yoga studio.  Pay for a 4 week block (use within 6 weeks) or as you go (subject to availability).

We'll release tension, reconnect to the core and pelvic floor and build strength for life with a baby!

I am a Women's Movement Coach and Yoga teacher, specialising in core and pelvic function and pre and postnatal exercise and wellbeing.

Suitable for mums who have been given clearance to exercise from their doctor until baby is crawling.

Link in bio to book. #muchhadham #essexmums #thrivecollectiveclub #thisgirlcanessex #stansted #sawbridgeworth #saffronwaldenmums #saffronwalden #eastherts #hertsmums #herts #bishopsstortfordmums #bishopsstortford
Castor oil packs! Save for when you want to have Castor oil packs!  Save for when you want to have a go!

I’m by no means an expert, but castor oil packs get rave reviews for healing all kinds of aches, pains and other bodily issues.  Period pain, fertility, bruises, liver/hormone support, injuries.  These are just some of the uses I have heard people using it for.  Have a Google! It can be a messy affair but it’s definitely relaxing - I normally do it before bed, but as I woke up with period pain thought I’d do one this morning. 

What could you use it for?

Have you tried it before?

#mumlife #pelvicfloor
#pelvichealth
#postpartumbody
#postnatal
#emmariedomovement
#preandpostnatalspecialist
#mumlife
#motherhood
#postpartumfitness
#momlife
#postpartumbody
#midlife
#perimenopause
Constantly feeling like your body is letting you d Constantly feeling like your body is letting you down?

Fed up of aches, pains and potentially embarrassing leaks stopping you from enjoying every day life or doing what you love.  Join me for the final half term before the Summer holiday either in the Restore Your Core Foundations Course or the Mindful Movement and Strength for Women Course.

In person and online or a mixture of both.  Recording of the class available if you ever miss it.

A library of videos supports the in person classes so you can build movement into your every day routine whether you have 1 minute or an hour spare. 

Questions?  Ask below or send me a DM.

Links in bio to book.
 #thrivecollectiveclub #thisgirlcanessex #stansted #sawbridgeworth #saffronwaldenmums #saffronwalden #hertsmums #eastherts #cambridgeshire #herts #bishopsstortfordmums  #bishopsstortford
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