ONLINE CORE RECOVERY
6 week program
A comprehensive 6 week program designed to assist Mums with postpartum recovery - including healing ab separation and improving pelvic floor dysfunction symptoms.
For POSTPARTUM, MENOPAUSE, any CORE WEAKNESS
"Her pelvic floor and core reconnection exercises have been a game changer. My core muscles started to feel stronger after the first few sessions and my pelvic floor control has improved significantly"
Designed by a CERTIFIED Pre and Postnatal Coach, with 18 years experience as a qualified PT and Group Fitness Instructor and a registered 'Pelvic Floor Safe Fitness Professional' (Incontinence NZ, via Maree Frost).
This is the perfect way to ease back in to exercise SAFELY - this is GENTLE exercise with a focus on CORE RECOVERY - including pelvic floor function, lower abs (Transversus Abdominus) and butt muscles.
3x video workouts per week - I talk you through each exercise as if you were right there in class with me.
All workouts are 10-20 mins so that they are manageable and achievable.
Weekly progressions which you can add on at your own pace.
Step by step video demonstration to show you how to check for ab separation (Diastasis Recti).
C-Section Scar Self massage information - including the benefits and HOW to guide.
Introduction to ONLINE TRAINING - our online workouts, that are suitable for all fitness levels, are the perfect progression when you have completed your core recovery course.
How it works...
Each week a new set of ONLINE training will be up on our private FB page - they are available to be completed anywhere and anytime within the 6 weeks.
Monday - Workout 1 (including ab separation check ins, week 1 and week 6)
Tuesday - Workout 2
Wednesday - Workout 3
Thursday - INSPIRATION
Anytime you have a question, just comment on a post or private message via our private Facebook page and Lisa will message you back asap.
Including when it is SAFE to start postpartum and information on the pelvic floor
Affordable, convenient, effective, suitable for all postpartum fitness levels, CORE focused and FUN....
Online CORE RECOVERY 6 WEEK PROGRAM
Course dates 2022:
24 January - 6 March
14 February - 27 march
7 March - 17 April
28 March - 8 May
18 April - 29 May
9 May - 19 June
30 May - 10 July
Courses are run every 3 weeks.
More course dates to be confirmed.
BUY NOW to be added to the NEXT AVAILABLE COURSE:
Payment can be made via credit card or PayPal
1. Click on 'BUY NOW' Link and make payment.
2. Click on both of these private Facebook group links.
Please note you will be added to the next available group, only 1 request will be accepted.
3. Request to 'join' both of the groups.
Please answer the questions, where it requests a screen shot of payment please put your name as shown on payment (no screen shot of payment required).
You will be added to the next available group as soon as possible. PLEASE NOTE - you will not be added to the group until the START DATE of the first available course (as listed above).
Please note, you must have FACEBOOK to access the program.
3 sessions are posted per week, the videos are accessible during the 6 weeks of training only.
There are NO REFUNDS for change of mind.
Please do not hesitate to contact us with any questions you may have.
If you have any medical concerns please do let LISA know this BEFORE joining the course.
If for any reason this link does not work, you can email Lisa directly, Lisa.email@example.com with ANY questions or to register for a later course date.
I needed my body to function as a group fitness instructor - I literally rely on my body for work - so I couldn’t sit back and hope for the best - and I don’t want you to have to either”
- Lisa Hansen, Pre and Postnatal Coach
"I have recently undertaken Lisa's 6 week core recovery programme 2 months post partum. This programme was well planned and appropriately paced so that I could complete the sessions in my own time and feel as though I had had a decent workout without the fear of hurting myself. Her pelvic floor and core reconnection exercises have been a game changer. My core muscles started to feel stronger after the first few sessions and my pelvic floor control has improved significantly. I definitely would recommend this programme to anyone who is post partum and is hesitant to exercise again. This is the best way to start and find yourself again!"
Gemma - July 2019
(Online Core Recovery 6 week program)
"It may sound ridiculous, but I've seen the light - I've had twins just 18 months after my first child was born, which resulted in a hand-width ab separation. For the last 4.5 years I've been to the gym on and off, trying to fix my abs and to get on top of constant lower-back pain. All to no avail. Turns out, all it took was someone who knows what they're doing (AKA Lisa) to show me how to exercise safely. I can hardly believe it myself, but after having followed Lisa's Core Recovery for just 5 weeks, the remaining gap in my abs which I have been trying to fix for literally years, is now down to less than 1 finger!!!
I can't thank Lisa enough and recommend her programme to every woman who's had a baby. I feel Lisa has given me so much more than 6 weeks' online workouts. More importantly, Lisa has given me the confidence and know-how to make ANY gym class my own. No more 'I'll sit this one out' or 'I can't do this one properly because it hurts' for me! I now know what to look out for and can adapt any exercise any instructor throws at the class to be suited to my very own ability, knowing that I am improving my strength rather than doing my back in yet again! Lisa, you're a star!!"
Nadine - March 2020
(Online Core Recovery 6 week program)
100%* rated the course excellent value for money.
100%* would definitely recommend it to a friend.
100%* found it easy to use, including the online videos.
(*of those who took part in our survey from our first course)
Frequently Asked Questions
Who is this training suitable for and when can I start?
ANYONE wanting to improve core strength AND function - whether you are newly postpartum and recovering, or experiencing symptoms later on in your postpartum journey. MENOPAUSE, or ANY CORE WEAKNESS.
Symptoms can include:
PELVIC FLOOR DYSFUNCTION. This could be as a result of their sport, it could be to do with surgery, or it could be deterioration with age.
Lack of connection with the lower deep abs.
A lack of butt muscle strength and tone - you may have noticed after pregnancy we often loose our butt muscles!
You are able to start this gentle training POSTPARTUM whenever you feel ready, assuming there have been no complications.
It is common to start this GENTLE training from 4-6 weeks postpartum. I recommend waiting at least 6 weeks after a c-section to ensure it is healing well.
Of course, you can start this training well after going birth - it doesn't matter how old your children are, they may now be adults. It is not uncommon for mums who have not addressed postpartum issues, such as ab separation, to now be experiencing symptoms (such as a back/hip pain or pelvic floor issues).
Is this course suitable for weakend pelvic floor muscles AND 'too tight' pelvic floor (hypertonic)?
As a CERTIFIED and very experienced Pre and Postnatal Instructor, making pelvic floor exercises SAFE and BENEFICIAL for all clients is very important - I understand that not everyone will have been to see a women's physiotherapist for a pelvic floor diagnosis so we talk about the importance of 'the release' or 'let go sensation' in every single session and also the difference between a weak and 'too tight' pelvic floor. We also include pelvic floor exercises that can be particularly helpful for concentrating on the release.
We also DO NOT cue pelvic floor holding in fitness exercises for this very reason - holding on to our 'core muscles' can cause a hypertonic pelvic floor. We use other techniques to keep movements safe and the core supported.
Why do we need to focus on CORE RECOVERY?
My main purpose for running qualified mums and bubs classes is to EMPOWER WOMEN with the tools and knowledge they need to maintain their quality of life postpartum - that means being able to run after their children, jump on the trampoline with them or simply play, without fear of often embarrassing accidents. It means not experiencing life long back or hip pain, or pelvic floor pressure/pain. It means having the confidence to safely rejoin their previous activities without the risk of causing lifelong symptoms, whether it be playing netball or joining in their crossfit class. POSTPARTUM is forever, it is never too late to work on our CORE. This course is very suitable for MENOPAUSE and for any CORE WEAKNESS.
My main drive behind these classes is to CHANGE THE STATISTICS for postpartum issues (such as pelvic floor dysfunction, which is currently 1 in 3 women - not great odds!!!), and to make POSTPARTUM AFTERCARE a normal and expected part of having a baby - currently a very forgotten side of becoming a mum!
The 6 week check up point is NOT a realistic time frame for the majority of new mums to be ready to get back in to their old training - including sports like netball.
Any leaking, even if it is only a tiny bit when coughing, is considered pelvic floor dysfunction and IS NOT NORMAL.
Car capsules, prams, babies and other kids are HEAVY and often awkward (i.e lifting baby out of cot or putting the capsule in the car) - it can be hard to rest as a new mum and we need to know how to move safely.
It is common to feel a lack of physical connection with the pelvic floor and lower abs early on. There is often confusion on HOW to recruit these core muscles - especially when they may be very weak, or not even felt.
The desire to get back in to your old training can be really strong... which can at times feel frustrating, inconvenient and isolating. BUT It is important to build up to it slowly, working on our CORE foundations so that we prevent causing or exacerbating any common postpartum issues (such as pelvic floor dysfunction, ab separation, back/hip pain.
Do you offer GIFT VOUCHERS for ONLINE training?
Yes, you can purchase a $60 gift voucher for this online course. This makes a great BABY SHOWER gift for mum. This course is absolutely not a 'body focused, weight loss or fitness' course - it is extremely beneficial for ALL MUMS postpartum, regardless of their intent to workout in the future. I often hear from mums that they feel "more zipped up" after just one session.
You can also purchase gift vouchers for our in person classes and other online training.
What TRAINING do you recommend for pelvic floor dysfunction?
I recommend starting with this course, our ONLINE CORE RECOVERY 6 week program. Then after this, some mums decide to do this course again if they haven't been able to do the higher options the first time through.
The other option is to move on to our ONLINE TRAINING - BOOTCAMP and PILATES. This is very suitable for CORE WEAKNESS (including pelvic floor dysfunction, ab separation, back/hip pain). There are LOW IMPACT options for everything and low core options (including non-rotational and focusing on lower deep abs and avoiding risk of doming/coning ab separation).
After you have completed our
ONLINE CORE RECOVERY 6 week program
you can continue on with our
HardCORE FIT ONLINE TRAINING...
Our ONLINE WORKOUTS have fitness level options - including modifications (for example, to suit pelvic floor dysfunction or ab separation) AND progressions to suit advanced athletes looking for a challenge!! This means, if you wanted to, it is actually suitable for both you and your partner to do together working alongside each other, no matter where you are in your postpartum recovery. No separate video necessary, I talk you through it all just like I do in my gym group fitness classes that have up to 40 people of ALL DIFFERENT ABILITIES. Join me!!
Tried and tested format - I have helped hundreds of women at our PRE AND POSTNATAL classes in Christchurch! See what our mums have been saying about HardCORE Fitness:
"...I cannot recommend her enough! ... After 6 weeks of attending Lisa's classes my ab separation was down to 1 finger.... For really low impact, child friendly, supportive and assisted postpartum fitness, this class is really amazing!" Josephine
"...I notice improvement each week and love Lisa's passion for ensuring each person in the class is pushing herself right up to her own personal limit without overdoing it. I love feeling that post work-out burn the next day and the ongoing improvement in my pelvic floor and core!" Rachel
"...Each class starts with a focus on breathing, engaging the pelvic floor and lower abdominals - it's this repetition at each class that has made me stronger, more in control of my pelvic floor and helped close my diastasis recti! I can now exercise more and push myself harder knowing I'm breathing and engaging correctly - I can even run and jump which for a while there after my second child I never through I'd do again. Lisa is passionate about what she does and shows a genuine interest in each individuals progress" Julia
"...Check out one of Lisa's classes they are awesome! I've been going for a few months now and loving it. After 2.5yrs finally starting to feel strong again and my ab separation is finally closing!"
"...It may sound ridiculous, but I've seen the light I've had twins just 18 months after my first child was born, which resulted in a hand-width ab separation. For the last 4.5 years I've been to the gym on and off, trying to fix my abs and to get on top of constant lower-back pain. All to no avail. Turns out, all it took was someone who knows what they're doing (AKA Lisa) to show me how to exercise safely. I can hardly believe it myself, but after having followed Lisa's Core Recovery for just 5 weeks, the remaining gap in my abs which I have been trying to fix for literally years, is now down to less than 1 finger!!!
I can't thank Lisa enough and recommend her programme to every woman who's had a baby. I feel Lisa has given me so much more than 6 weeks' online workouts. More importantly, Lisa has given me the confidence and know-how to make ANY gym class my own" Nadine
What is Diastasis Recti?!