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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 online to the comfort of your own home on a Saturday afternoon (2pm GMT)

2020 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 our 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 separet 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 via Zoom at 2pm on Saturdays. Each class includes a 10 minute 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.
  • Time to chat after the class with the other women on Zoom.
  • One month free membership to the Women’s Wellbeing Project ( A 10-20 minute daily suggested movement video delivered direct to your phone (via WhatsApp or Facebook) and weekly 30 minute Zoom classes or a new pre-recorded class) worth £30.

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! 

Saturdays 2pm GMT

Time: Saturdays 2pm until 3.15pm GMT (75 minutes)

Dates: 20 February, 27 February, 6 March, 13 March, 20 March and 27 March 2020

Venue: Online via Zoom

Investment: £150 for the 6 weeks including pdf manual, home practice videos, class WhatsApp Group and one month’s free membership of the Women’s Wellbeing Project (a 10-20 minute movement video recommended for you every day, plus weekly 30 minute Zoom classes or a new pre-recorded class) for after the course is over.

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

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, there 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, the only reason mine will be quiet is because of the tv entertainer!), 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.

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.

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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Oh sunshine 🌞 and warmth. How good did that fee Oh sunshine 🌞 and warmth. How good did that feel today. I love the seasons and the changes in weather, but this lockdown is really making me itch for spring! 

And all the people out enjoying the sunshine and their takeaway food and coffees.  What a glorious sight to see.

What did you do today?

#bishopsstortford #eastherts 
#wellbeing #womenshealth #lockdown2021 #exerciseoutdoors
Argh! You’re desperate to go to the toilet and Argh!

You’re desperate to go to the toilet and you’ve run to get there.  You get through the door and discover this! There’s no spare toilet paper in the bathroom.  What do you do?

Can you take a breath, feel the pressure lift away from your bladder, calmly go to get some more toilet paper or go to another toilet that does have paper?

Or does it become a bit of leaky situation? 😬 

There are a couple of factors at play here. 

1. There may be some mind over matter, where we need to take back control of our mind and tell it, actually, no we can wait long enough to get some toilet paper or go to a toilet with paper.
2. The pelvic floor might not be working in synergy with the rest of the body and in particular the diaphragm and the deep core, which all form part of an integrated system! 

This definitely used to be me, but now I’m pleased to say I can take a deep breath, swear at the person who left me with no toilet paper and either go get some or find a toilet with some!

If this is you join me on one of my two Restore Your Core Courses (All women whether or not you’ve had children and regardless of their age) or Mums and Babies/younger children)) and learn how to reintegrate the pelvic floor into the breath, deep core and pelvic floor system, so you have a pelvic floor (and core) that are reflexive to the demands placed on them including the no toilet paper situation!  Link in bio to book

Who is the one to blame for leaving the empty toilet paper roll in your house? 

It could be either of my kids or hubby (when he’s here) in mine!

#corestrength #pelvicfloorexercises #kegels #postnatalyoga #postnatalexercise #womensfitness #womenswellbeing #perimenopause #bishopstortford #bishopstortfordmums #eastherts #stansted #cambridge
I have quite a few new followers, so thought it wa I have quite a few new followers, so thought it was time to introduce myself again!

I've been a lifelong movement lover, trying many different things in my 39 years (almost 40) on this planet. Pilates was the most constant winner of my movement affections and even when I was a practicing lawyer I dreamt of having a Pilates studio. 

Move on a few years and two children later, I finally decided that movement was going to be a second career, but my Pilates practice was not helping my compromised core and the bladder prolapse that had stopped bothering me between daughter 1 and daughter 2 was becoming much more symptomatic. 

After much internet searching (and a few false starts), I discovered Restore Your Core®. Using Pilates, yoga and restorative exercise moves with a strong focus on embodying your body and understanding what your daily movement habits are and how they affect your body’s function.  I signed up to “fix” me, but I soon realised that what I had learnt needed to be available to the many other women struggling with various types of core and/or pelvic floor dysfunction (lower back pain, separation of the abdominal muscles (diastasis recti), leaking pee (stress and urge incontinence) and pelvic organ prolapse. 

I've since trained to be a yoga teacher with Heart & Bones Yoga, which has brought even more mindfulness to my movement practice as well as more self-love. 

Towards the end of last year I realised that aside from the help I give to my clients with improving their whole body (and particularly core and pelvic floor function), I also get a lot of feedback about how they feel better in themselves and about themselves and how I've helped them to refocus on prioritising their wellbeing. 

I don't get that Monday morning feeling anymore. I love my work. Nowadays I make a lot of decisions on whether my body feels expansive or whether it contracts. My work always gives me an expansive feeling!

I would love to hear something about you! What gives you an expansive (think happiness/joy) feeling in your body?

📷 @hjbrandingstories
Body in need of some love? Aches, pains? Join me Body in need of some love?  Aches, pains?  Join me at 8pm on Zoom for a 30 minute express class.  We'll strengthen as well as lengthen your muscles and you'll leave feeling relaxed and restore ready for a good night's sleep!

#bishopsstortford #eastherts #bedtimeyoga #bedtimepilates #yoga #pilates #thrivecollectiveclub
So many options to join me in the coming weeks, wh So many options to join me in the coming weeks, which will you choose?

* Monday 15 February at 8pm:  Express Online Class
* From Saturday 20 February at 2pm: Restore Your Core Foundations (For all women) 
* From Tuesday 23 February at 1pm:  Mums and Babies (and younger children) Restore Your Core Foundations Course
* From Thursday 25 February at 10am: Mindful Movement and Strength for Women

Link in bio to book!

Please do share with anyone who you think might be interested!

#corestrength #pelvicfloorexercises #yogaforwomen #postnatalexercise #bishopsstortford #thrivecollectiveclub #stansted #bishopsstortfordmums #eastherts #sawbridgeworth #cambridge
It’s a little bit icy 🥶 out there at the mome It’s a little bit icy 🥶 out there at the moment.  How do you feel about walking on icy streets and lanes? 

I remember a time when I dreaded walking on ice and would do everything to avoid it.  I just felt so unstable and off balance.  And a little slip or a moment off balance could easily lead to leaking pee 😬, not to mention if I did actually slip and the injuries I’d no doubt be left with🤕! 

I would have been less than 35 years old at the time.  Not exactly the time in your life you’d think you would be worrying about balance or whether you might have an incontinence issue!

Walking this year has made me realise I don’t need to avoid the ice so much now!  Mindfully moving your body during your exercise time, building awareness of your movement habits and gaining strength, stability and function through your whole body (and particularly your core and pelvic floor) can completely change your thoughts about walking on ice (or going for a run or jumping or anything else that might make you leak pee!). 

You can join me for my next six week Restore Your Core Foundations Courses by signing up through the link in my bio. 

Mums and Babies (or mums with younger children) on Tuesdays at 1pm starting 23 February
All women (whether you’ve had children or not) and whatever your age on Saturdays at 2pm starting 20 February - I don’t often run Saturday courses, so if you’ve been waiting for a Saturday then don’t miss out on this one!

Swipe to see some of the stunning roadside ice formations we’ve spotted in the past few days!  Have you seen some? 

 
#thrivecollectiveclub #restoreyourcore #restoreyourcoreteacher #postnatalexercise #menopausefitness #pelvicfloor #womenshealth #womenswellbeing
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