HCF_FInal-02.png
Screen Shot 2020-05-02 at 7.19.37 PM 2 c
HCF_FInal-01.png

8 Week Challenge!

Starting soon

HCF_FInal-02.png

FAQ's

Small Strokes
Small Strokes

PRE AND POSTNATAL

FITNESS

Collage_Fotorlisa.jpg
Small Strokes

SAFE, EFFECTIVE TRAINING

Collage_Fotorlisa.jpg
Small Strokes

With a focus on CORE

strength and function

Collage_Fotorlisa.jpg
Small Strokes

Christchurch Group Fitness Classes

Collage_Fotorlisa.jpg
Small Strokes

JOIN US!

Collage_Fotorlisa.jpg

PREGNANCY

ONLINE TRAINING:

Screen%20Shot%202020-06-05%20at%209.38_e

ONLINE Pregnancy Fitness

6 week program.

  • Suitable for ALL trimesters and all fitness levels.

  • Entirely low impact.

  • Focusing on the areas of change - strengthening the hips, knees and core.

Cost - $75 for the 6 week training.

IN PERSON (group fitness):

89257787_3528516750556070_44815664451420

Group Fitness - PRE AND POSTNATAL

Christchurch

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything.

  • Babies and children are welcome.

  • Fun, social and supportive!

Cost - $15 casual class, or 10 sessions for $99.

POSTPARTUM

ONLINE TRAINING:

Screen%2520Shot%25202020-04-26%2520at%25

ONLINE CORE RECOVERY

6 week program.

  • Suitable for ALL stages of postpartum recovery.

  • In depth pelvic floor work, lower abs and butt muscles.

  • Suitable for diastasis reciti.

  • Strengthen hips and knees and reduce/alleviate back/hip pain.

Cost - $60 for the 6 week course.

ONLINE TRAINING:

93562378_3673733256034418_23920583358776

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything. 

  • Fun, motivating and supportive!

Cost - $12 per week, or $120 for 12 weeks. 

IN PERSON (group fitness):

89257787_3528516750556070_44815664451420

Group Fitness - PRE AND POSTNATAL

Christchurch

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything.

  • Babies and children are welcome.

  • Fun, social and supportive!

Cost - $15 casual class, or $99 for 10 sessions (with 14 weeks to use them in).

HCF_FInal-01.png

MENOPAUSE

ONLINE TRAINING:

Screen%2520Shot%25202020-04-26%2520at%25

ONLINE CORE RECOVERY

6 week program.

  • Suitable for ALL stages of postpartum recovery.

  • In depth pelvic floor work, lower abs and butt muscles.

  • Suitable for diastasis reciti.

  • Strengthen hips and knees and reduce/alleviate back/hip pain.

Cost - $60 for the 6 week course.

ONLINE TRAINING:

93562378_3673733256034418_23920583358776

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything.

  • Fun, motivating and supportive!

Cost - $12 per week, or $120 for 12 weeks. 

IN PERSON (group fitness):

IMG_7756 copy 2.JPG

Group Fitness - BOOTCAMP

Christchurch

  • Suitable for ALL fitness levels and common issues such as pelvic floor dysfunction, back/hip pain, sore knees.

  • Low impact options for everything.

  • Fun, social and supportive!

Cost - $15 casual class, or $99 for 10 sessions (with 11 weeks to use them in).

PREGNANCY

ONLINE TRAINING:

Screen%20Shot%202020-06-05%20at%209.38_e

ONLINE Pregnancy Fitness

6 week program.

  • Suitable for ALL trimesters and all fitness levels.

  • Entirely low impact.

  • Focusing on the areas of change - strengthening the hips, knees and core.

Cost - $75 for the 6 week training.

IN PERSON (group fitness):

89257787_3528516750556070_44815664451420

Group Fitness - PRE AND POSTNATAL

Christchurch

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything.

  • Babies and children are welcome.

  • Fun, social and supportive!

Cost - $15 casual class, or 10 sessions for $99.

POSTPARTUM

ONLINE TRAINING:

Screen%2520Shot%25202020-04-26%2520at%25

ONLINE CORE RECOVERY

6 week program.

  • Suitable for ALL stages of postpartum recovery.

  • In depth pelvic floor work, lower abs and butt muscles.

  • Suitable for diastasis reciti.

  • Strengthen hips and knees and reduce/alleviate back/hip pain.

Cost - $60 for the 6 week course.

ONLINE TRAINING:

93562378_3673733256034418_23920583358776

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything. 

  • Fun, motivating and supportive!

Cost - $12 per week, or $120 for 12 weeks. 

IN PERSON (group fitness):

89257787_3528516750556070_44815664451420

Group Fitness - PRE AND POSTNATAL

Christchurch

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything.

  • Babies and children are welcome.

  • Fun, social and supportive!

Cost - $15 casual class, or $99 for 10 sessions (with 14 weeks to use them in).

HCF_FInal-01.png

MENOPAUSE

ONLINE TRAINING:

Screen%2520Shot%25202020-04-26%2520at%25

ONLINE CORE RECOVERY

6 week program.

  • Suitable for ALL stages of postpartum recovery.

  • In depth pelvic floor work, lower abs and butt muscles.

  • Suitable for diastasis reciti.

  • Strengthen hips and knees and reduce/alleviate back/hip pain.

Cost - $60 for the 6 week course.

ONLINE TRAINING:

93562378_3673733256034418_23920583358776

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything.

  • Fun, motivating and supportive!

Cost - $12 per week, or $120 for 12 weeks. 

IN PERSON (group fitness):

IMG_7756 copy 2.JPG

Group Fitness - BOOTCAMP

Christchurch

  • Suitable for ALL fitness levels and common issues such as pelvic floor dysfunction, back/hip pain, sore knees.

  • Low impact options for everything.

  • Fun, social and supportive!

Cost - $15 casual class, or $99 for 10 sessions (with 11 weeks to use them in).

Small Strokes

FUN, SUPPORTIVE

and SOCIAL

Collage_Fotorlisa.jpg

PREGNANCY FITNESS

ONLINE Pregnancy Fitness

6 week program.

  • Suitable for ALL trimesters and all fitness levels. 

POSTPARTUM FITNESS

ONLINE CORE RECOVERY

6 week program.

  • Suitable for ALL stages of postpartum recovery.

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction

93562378_3673733256034418_23920583358776

MENOPAUSE FITNESS

ONLINE CORE RECOVERY 6 week program.

  • Suitable for CORE WEAKNESS, including pelvic floor dysfunction

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction

Small Strokes

"...There's such a welcoming vibe there, I will definitely be back next week..."

Collage_Fotorlisa.jpg
Small Strokes

"...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!"

Small Strokes

"...Her exercises have helped me enormously in regaining a sense of physical well being and strength after giving birth to my first child. Lisa is very skilled in what she does... I highly recommend her to any mum or mums-to-be!"

Collage_Fotorlisa.jpg

Lisa

Small Strokes

"...your videos have changed my life and eased me back in to fitness. I'm a working single mum to a beautiful little girl and had forgotten to look after myself in the rush of life... I highly recommend you to all of my family and friends. I feel so much more confident and positive."

Collage_Fotorlisa.jpg

Melissa

Small Strokes

"...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!"

Collage_Fotorlisa.jpg

Josephine

"...There's such a welcoming vibe there, I will definitely be back next week..."

Small Strokes

CERTIFIED Pre and Postnatal Coach 

Registered 'Pelvic Floor Safe Fitness Professional' (Incontinence NZ)

Over 15yrs experience coaching

Collage_Fotorlisa.jpg
CPPC.png

PREGNANCY FITNESS

ONLINE Pregnancy Fitness

6 week program.

  • Suitable for ALL trimesters and all fitness levels. 

  • Entirely low impact.

  • Focusing on the areas of change - strengthening the hips, knees and core. 

POSTPARTUM FITNESS

ONLINE CORE RECOVERY

6 week program.

  • Suitable for ALL stages of postpartum recovery.

  • In depth pelvic floor work, lower abs and butt muscles. 

  • Suitable for diastasis reciti.

  • Strengthen hips and knees and reduce/alleviate back/hip pain. 

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything. 

93562378_3673733256034418_23920583358776

MENOPAUSE FITNESS

ONLINE CORE RECOVERY

6 week program.

  • Suitable for CORE WEAKNESS including pelvic floor dysfunction.

  • In depth pelvic floor work, lower abs and butt muscles. 

  • Strengthen hips and knees and reduce/alleviate back pain. 

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common physical limitations such as pelvic floor dysfunction.

  • Low impact options for everything. 

JOIN NOW!!
8BA3F521-DE3B-4B04-999F-77B7D9E00C07 cop
Small Strokes
Bauble

12 DAYS of CHRISTMAS!

12 days of WORKOUTS, CHALLENGES, GIVE-AWAYS!!

Gift
Candy Cane
Small Strokes
Gift
Bauble
Candy Cane
Golden Star

12 DAYS of CHRISTMAS!

Golden Star
Golden Star
Golden Star
Golden Star

Another chance to WIN 

6 WEEKS OF

ONLINE TRAINING!!

BOOTCAMP and PILATES 

Suitable for ALL Fitness Levels

IMG_8235 copy.png
Screen Shot 2021-01-03 at 11.01.17 PM 2.
HCF_FInal-01_edited.png

Get in Touch

I'm a paragraph. Click here to add your own text and edit me.

PREGNANCY FITNESS

ONLINE Pregnancy Fitness

6 week program.

  • Suitable for ALL trimesters and all fitness levels. 

  • Entirely low impact.

  • Focusing on the areas of change - strengthening the hips, knees and core. 

POSTPARTUM FITNESS

ONLINE CORE RECOVERY

6 week program.

  • Suitable for ALL stages of postpartum recovery.

  • In depth pelvic floor work, lower abs and butt muscles. 

  • Suitable for diastasis reciti.

  • Strengthen hips and knees and reduce/alleviate back/hip pain. 

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything. 

93562378_3673733256034418_23920583358776

MENOPAUSE FITNESS

ONLINE CORE RECOVERY

6 week program.

  • Suitable for CORE WEAKNESS including pelvic floor dysfunction.

  • In depth pelvic floor work, lower abs and butt muscles. 

  • Strengthen hips and knees and reduce/alleviate back pain. 

ONLINE FITNESS

Bootcamp and pilates

  • Suitable for ALL fitness levels and common postpartum issues such as pelvic floor dysfunction.

  • Low impact options for everything. 

Screen Shot 2021-01-30 at 12.49.18 PM.pn

3 EXERCISES

FOR THE LEGS, BUTT and ABS!

Screen%20Shot%202021-02-11%20at%202.33_e

CARDIO CORE EXERCISES!

3 awesome exercises!

Screen Shot 2021-02-11 at 9.53.15 AM.png

AB'S and ARMS!!

3 killer CORE exercises!

Screen%2520Shot%25202021-02-15%2520at%25

CARDIO CORE EXERCISES!

3 awesome exercises!

Screen Shot 2021-01-31 at 5.54.37 PM.png

BUTT MUSCLES and THIGHS!

2 Awesome Exercises!

Screen Shot 2021-02-19 at 1.00.09 PM 3.j

AWESOME AB'S!!

1 mum co copy.jpg
IMG_9312.PNG

Qualified Pre and Postnatal Coach 

Collage_FotoSignature of quals copy.jpg
IMG_9312.PNG

EFFECTIVE CORE TRAINING

"Your body is a

relationship to discover,

not a problem to fix"

Screen Shot 2021-02-25 at 2.13.53 PM.png

CARDIO QUAD burners!!

Screen%20Shot%202021-03-17%20at%201.51_e
3 CARDIO combo's!!
136-LISA%20VALENTINO_edited.png
136-LISA%20VALENTINO_edited.png

PREGNANCY FITNESS

 

POSTPARTUM FITNESS

 

MENOPAUSE FITNESS

IMG_9312.PNG
Screen Shot 2021-04-17 at 12.33.26 PM.pn
IMG_9312.PNG

HardCORE

AB'S WORKOUT!

Screen Shot 2021-04-17 at 12.54.59 PM.pn

Do what you can with all you have, wherever you are.

- Teddy Roosevelt

5x Press ups

10x Crunches (or table top lowers)

15x Glute bridge 

20x Mountain climbers (or fire hydrants)