Postnatal Core Restore Programmes
Your Postnatal Recovery Starts Here
  • Carefully structured step by step exercise programmes suitable for postnatal mums from 6 weeks after a normal birth or 12 weeks after a c-section

  • Realign posture to ensure your core can work properly

  • Restore breathing pattern to ensure your core can work properly

  • Restore core strength which is massively affected by exercise

  • Improve pelvic floor function

  • Learn how to breath to activate pelvic floor and core

  • Learn how to move and breath to protect pelvic floor while engaging in those  mum movements - bending, pulling, squating, lunging, twisting, pushing

  • Learn how to eat to heal your postnatal body

  • Strength exercises which progress each week

  • Online programme to follow week by week at home - you can use your tablet, mobile or laptop

  • Exercise day reminders if you want them

  • Option to complete the programmes with a small group which take you through the workouts with the addition of either a zoom session once per week or a face to face outdoor session once per week with me. You will also have  the added benefit of a WhatsApp group which will keep us all connected and accountable.

  • These are unlike most online programmes in that you have accountability. Using the training app I can monitor your completed workouts and likewise see if you need extra support or simply a nudge to get moving

  • Each programme has a follow on programmes to further improve core strength                                                                                             

  1. Postnatal Core Strength - Postnatal Core Strength Getting Stronger                                                                               

  2. Postnatal Diastasis Core Restore Getting Started - Posnatal Diastasis Core Restore with A Twist                               

  3. Basic Strong (introduction to dumbells) - Strong (Dumbells and strong core movements)

If it’s purely exercise, inch loss and nutrition support that you want then the Yummy Mummy 6 Week Fitness and Nutrition restyle will be perfect. You will  measure yourself regularly, complete a food diary and have a follow along workout video to complete at home with the option to attend BuggyBootcamp outdoor classes or BuggyBootcamp@HOME Facebook Live classes too. It’s not about the numbers on the scales it’s about how you feel in your clothes and the numbers on the tape measure!  Beautiful food is encouraged and all food choices are your own.

POSTNATAL CORE STRENGTH PROGRAMME

​2 Options to Join

  • 6 Week Programme Online @ £45 

  • 6 Week Programme - Small Group Training @ £60 per person (Minimum Group size is 6 - Maximum is 8) - Along with the online access this also includes a weekly zoom session or face to face outdoor session

What you get

  • Regardless of which option you choose above you will get:-

  • Online access using a training app which allows you to access all of the videos, message me if required, me to message you, check off completed workouts, see upcoming workouts and lets me see if you are missing workouts

  • Follow along videos including -warm ups, posture correction releases, strength exercises which also work your core, lying core exercises, cool down, breathing practice, lifestyle habits and nutritional advice to aid healing

  • Habit tracking is optional and can be done using my training app or using a more traditional paper checklist

  • Regular check ins with me to see how you're getting on and so I can answer any queries

How to Join

  • Complete the online health questionnaire - I check this over and we have a quick zoom call to go through pelvic floor activation, core connection and also to check your tummy for diastasis (abdominal muscle separation)

  • If you have chosen the online version you pick a start date

  • If you have chosen the small group programme then the whole group starts on the same day

DIASTASIS CORE RESTORE PROGRAMME - GETTING STARTED

This is an exercise, nutrition and lifestyle programme for those who have a small diastasis. The aim of this programme is to strengthen your core to ensure that your gap is functional as it heals so that your body is functionally fit to handle everything you need it to do and more with ease.

​2 Options to Join

  • 6 Week Programme Online @ £45 

  • 6 Week Programme - Small Group Training @ £60 per person (Minimum Group  size is 6 - Maximum is 10) - Along with the online access this also includes a  weekly zoom session or face to face outdoor session

What you get

  • Regardless of which option you choose above you will get:-

  • Online access using a training app which allows you to access all of the videos, message me if required, me to message you, check off completed workouts, see upcoming workouts and lets me see if you are missing workouts

  • Follow along videos including -warm ups, posture correction releases, strength exercises which also work your core, lying core exercises, cool down, breathing practice, lifestyle habits and nutritional advice to aid healing

  • Habit tracking is optional and can be done using my training app or using a more traditional paper checklist

  • Regular check ins with me to see how you're getting on and so I can answer any queries

  • The follow on programme progresses your core strength and movement even further by adding rotation and one sided work to teach your body to cope with both twisting and resisting the twist

How to Join

  • Complete the online health questionnaire - I check this over and we have a quick zoom call to go through pelvic floor activation, core connection and also to check your tummy to see how big your diastasis gap is, if you have doming and how much tension you have 

  • If you have chosen the online version you pick a start date

  • If you have chosen the small group programme then the whole group starts on the same day

CORE STRENGTH PROGRAMME

Move Better; Feel Better: Look Better.

This programme is for you no matter what stage of motherhood you are no matter how old your little ones are (6 weeks or 16 years!). You may never have had any formal postnatal recovery care and simply want to take the time to focus on strengthening your core and improving pelvic floor function. 

​Cost

  • 6 Week Programme Online @ £45 

What you get

  • Online access using a training app which allows you to access all of the videos, message me if required, me to message you, check off completed workouts, see upcoming workouts and lets me see if you are missing workouts

  • Follow along videos including -warm ups, posture correction releases, strength exercises which also work your core, lying core exercises, cool down, breathing practice, lifestyle habits and nutritional advice to aid healing

  • Habit tracking is optional and can be done using my training app or using a more traditional paper checklist

  • Regular check ins with me to see how you're getting on and so I can answer any queries

How to Join

  • Complete the online health questionnaire - I check this over and we have a quick zoom call to go through pelvic floor activation, core connection and also to check your tummy for diastasis (abdominal muscle separation)

  • Pick a start date of your choice

YUMMY MUMMY 6 WEEK FITNESS & NUTRITION RESTYLE

A carefully designed  six week programme to help you lose inches and become fitter, healthier and stronger

​Cost

  • 6 Week Programme Online @ £125

What you get

Online access using a training app which allows you to access all of the videos, message me if required, me to message you, check off completed workouts, see upcoming workouts and lets me see if you are missing workouts

  • Access to Facebook Live Classes

  • 6 x Outdoor BuggyBootcamp classes  classesabit tracking adding a new focus each 

  • Habit tracking - this can be done using my training app or using a more traditional paper checklist

  • Food diary to be completed weekly 

  • Body measurements to be taken weekly

  • Regular check ins with me to see how you're getting on and so I can answer any queries

How to Join

  • Complete the online health questionnaire - I check this over and we have a quick zoom call to go through pelvic floor activation, core connection and also to check your tummy for diastasis (abdominal muscle separation)

  • Start at a time to suit you

WHAT MY WONDERFUL BUGGY BOOTCAMP MUMS HAVE TO SAY
ABOUT THE CORE STRENGTH AND YUMMY MUMMY PROGRAMMES

Kerstin

“After the arrival of my second baby my body had changed even more so than with the first one, and it was harder to look after myself, in terms of getting the right kind of exercise and nutrition. I decided to do the yummy mummy programme because I wanted to be healthier for nursing my daughter, but also as a treat to myself to enhance my general wellbeing and somewhat flatten my considerable baby belly. Even though I thought I ate relatively well and mainly needed to work on my snacking, Jo quickly identified that my diet was actually quite carb-heavy. There were a few changes I could make straight away, and Jo was careful not to turn the programme into a diet or make us try harder than we could sustain in the long run. It was a challenge, at first, to fit in exercising away from Buggy Bootcamp, but it soon became a routine. Being part of a supportive group of other ‘yummy mummies’ helped to keep on track; we ended up exchanging recipes that worked for the whole family. People commented on changes to my body, and I started to feel more energetic. Jo was always supportive, encouraging, thoughtful and really attentive to individual needs. I would definitely recommend!“

JO SAMIOTIS (nee Waters)

FOUNDER & OWNER OF
BUGGY BOOTCAMP Shoreham
BuggyBootcamp@HOME 
and Core Connection Personal training