- Would you like to discover the secrets to Pelvic Floor, Core, and Overall Health? Secrets you can implement to keep you strong and continent for the rest of your life.
- Are you ready to kickstart your fitness transformation and say goodbye to feeling unfit? If you are unfit, you need to start by building strength from within to be able to experience lasting transformation. Strong foundations are required before you build upon them.
- Do you want to eliminate those awkward leaks while jumping, running, laughing, or sneezing?
- Would you like to experience an easy-to-perform, modern, and effective core strengthening method you can do at any time of life?
- Say goodbye to 'lower back pain' caused by a 'weak core' as you master my essential skills.
- Do you want a flatter stronger belly, not just by doing 'sit-ups.'
- Prioritise your health and gain lifelong essential skills.
- Uncover the importance of food for disease prevention and deep health nourishment.
- Get expert guidance for managing low-level prolapse or for managing a post surgery body.
- Embrace the significance of 'rest' and 'self-care' on your wellness journey.
Unleash Your Pelvic and Core Power: Dive Deep into Women's Core Strength and Wellness with My Tailored Course!
SKIP TO: What the course entails • What you'll learn • Is this course for you? • Group sessions • Why this programme gets results • Course dates • Cost of the course • Testimonials
Are you a woman who is ready to prioritise your health and body like never before? Join me for an exclusive 6-week programme designed to transform your core strength and pelvic floor function while improving your overall fitness and wellness. Build a stronger body starting on the inside and moving out. Through education, discussion, exercise, and relaxation, I'll take you on a journey to a stronger, fitter, healthier and happier you!
What the course entails
You'll be part of a supportive group that meets weekly for fun, informative and relaxed sessions. And don't worry if you can't make it to West Worthing - I've got you covered too, we can use Zoom so you can join from the comfort of your home. In addition to our group sessions, you'll receive homework videos and tasks to follow at home, so you can make progress at your own pace.
This course is designed to equip you with the internal core strength, knowledge and skills to safely progress to more challenging exercise, all while feeling in control and knowing you're taking care of your body. With this programme, you'll gain the expertise and guidance needed to master your fitness journey. My comprehensive course ensures that you'll have the tools and techniques to make progress without risking injury or harm to your body. So when you are ready on completion of the course, you can progress onto my regular fitness sessions or 'Core & Floor Fusion' fitness class should you wish.
You'll receive motivational tips, talks, and women's health and wellness information to keep you inspired and motivated throughout your journey.
Don't wait any longer to invest in yourself and prioritise your health. Sign-up today and take the first step towards a healthier, stronger and happier you!
You'll learn...
- how to connect to your deep internal core and pelvic floor muscles. You will then practice putting this connection into exercises that strengthen your core and pelvic region as well as your whole body.
- to slowly build up your overall fitness levels to give you full control over your body and get you ready to take on more challenging exercise regimes after the course.
- how to feel energised, vibrant, and confident by nourishing your body through the right food choices. You'll learn the key nutritional components to unlocking your body's true potential, hormonal balance and experiencing optimal wellness like never before.
- lifestyle changes you can make to allow your body to function fully and to make you feel amazing again.
- to understand the relationship between abdominal pressure and safe movement. This is particularly important if you have had any surgery in your pelvic area or core at any point. This is game-changing knowledge that will define your pelvic and core health in the future.
- how to treat your body with the kindness and respect that it deserves, maximising your health through lifestyle practices, mindset and nutrition.
Is this course for you?
Group Sessions
Join me in-person in West Worthing or via Zoom for my group sessions. The sessions are relaxed, informal and light-hearted. Connect with like-minded Women on a transformative journey to better health and a stronger body.
Each session is a perfect blend of discussion, engaging teaching, progressive exercise and relaxation to help you de-stress. You'll float out of each session feeling like you have worked hard but also got that much needed 'me' time. We end each session with a meditation and a caffeine free hot drink to send you on your way home.
Why this programme works...
Exercising with a weak core can cause incorrect form, injuries and pelvic floor issues (incontinence/prolapse). For this programme we assume you are starting from the very beginning. This gives us the opportunity to get all your foundation muscles activating and moving well before launching you in to harder exercise. This is what sets this course aside from other classes. Only once you've mastered your core control, we start to utilise the core more, integrating it into basic movements and progressing on to more advanced moves once you are ready.
In just 6 weeks, you'll experience remarkable improvements in your pelvic floor, core strength, general fitness and overall feelings of health and wellbeing. And soon, when my methods become well-established habits in your life, they'll be even greater outcomes as you continue on your journey.
Next Group Course Date and Timings...
- Next date coming Spring 2026. Let me know if you are interested and I can hopefully plan the timings around your availability.
You can choose to attend in person at my home in West Worthing or on Zoom for all sessions - or mix and match as you please. Sessions last 1.5 - 2 hours each week.
I also offer this course on a one-to-one basis (£375 for 6 weeks) and can start this whenever you like. We can also schedule around your diary and spread the sessions out more if you need to take a slower pace.
It is essential to book early as there are limited numbers per course and they usually sell out. There are also discounts for booking more than 1 month in advance of a group course (see below).
Cost
See full prices below.
SPREAD YOUR PAYMENTS Hold your spot for just £50. If you book early you have the option to pay a £50 non-refundable deposit now to hold your spot and the pay the remaining balance before the course commences.
EARLYBIRD Pay the full balance 1 month before the group course starts you will qualify for a £20 discount.
You will also need the following equipment, which you can source yourself or buy off me at the following prices. If you buy the set from me I will include a drawstring bag to keep your equipment in:
- Mini-Loop Band (£4)
- Resistance Band (£4)
- Resistance Band with Handles (£9)
- Small Pilates Ball (£4)
Testimonials
Jenna: Overall wellness
"Honestly, your course has improved my life. I seriously mean that. You have made me really look at what I put into and on my body, helped me put more emphasis on my self-care and the course armed me with the tools to strengthen my pelvic floor. I would recommend your sessions to anyone. You do an amazing job and really help women like me who had started to lose hope."
Claire: This was sent 6 months after doing the course by a runner
After lots of hard work and effort I don't even need to brace myself when I sneeze anymore!
I still do my exercises every night, albeit a cut down version of 10 reps of three different exercises and 30 quick squeeze and releases. My core is much stronger and I can feel it when I run, I'm much more in control.
I never stopped running during my recovery but prioritise the exercises over running and 6 months in it has really paid off. Short term pain for long term gain.
Rebecca: Weight Loss, Core Strength
“I have noticed my core is stronger. I feel more in control of my eating habits and I definitely learned a lot about nutrition etc.
In total I have lost 3KG since doing the course, which I wasn't trying to do at all and I definitely put this down to some of the changes Erica made. The course has given me a really good kick up the bum to improve some things in my diet. I have also naturally incorporated the exercises into my cool down routine after tennis, so it is really easy to remember - doing them 4 times a week now and will carry on with this forever (I hope).
I loved it all. The exercise, the chat, the tea, the snacks. I miss it!"
Amy: Health, Nutrition, Urge Incontinence
"Erica was a brilliant coach and made you feel very relaxed. I enjoyed everything about the course and it has made me aware of my overall health, my eating habits, looking after myself, cooking healthily.
The classes were friendly, fun and informative and Erica was understanding and caring and always had time to answer any questions.
The course was beneficial and helped me with urge incontinence. It has also made me aware of how important these exercises are to do on a regular basis and taught me how to do them properly together with the correct breathing. It has definitely helped me to control my bladder and I will now do them for life."
Jean: Nutrition, Self Care, Exercise
- "Learnt exercises to carry out daily
- Nutrition advice helpful
- Met other lovely women and shared experiences
- Made me think about increasing my daily exercise
- Made me take time out for myself and to put myself first for an hour or so a week
- Listening and learning from Erica who is an inspirational trainer. She always made us feel relaxed and listened to.
- Content of course always interesting."
Sarah: Pelvic Floor, Relaxed, Lifestyle
"Improved pelvic floor. No longer feel the need to pop to the loo 'just in case'. I enjoyed the camaraderie and the staged exercises so that I felt each week was a progression. Lifestyle advice."
Anita: Pelvic Floor, Running, Education
"This course has taught me how to maximise the impact of my pelvic floor exercises while also improving my overall core strength. I have carried out the exercises everyday since the start of the course and have noticed a real improvement when I run long distance, which I do regularly. I feel stronger and more in control. I'm not quite there yet but feel I can, and will, go from strength to strength. No Tena lady for me!
I enjoyed the ability to discuss my problem openly with other women without fear or embarrassment. I have gone on to discuss it with my friends and realise incontinence is actually an issue for all woman who have had children just no one wants to admit it. Having had two traumatic vaginal births my pelvic core has always been weak no matter how much clenching and squeezing I did which has affected my running and more latterly as I get older every day life.
Erica's course provided me with a new understanding of how my body works with great breathing techniques and core strength training. It has been quite an education and I'm pleased with the results. Erica was very encouraging every week and I actually looked forward to attending the course."
Rose: Education, Health, Nutrition
“A great, insightful course that improved my core strength, educated me on my pelvic floor and gave me the time to myself to think about how to incorporate wellbeing into my family life. The nutrition information was interesting, the exercises effective and the relax sections made me reflect on how to keep going with this positive impact the course has had."
Sara: Fitness, Education
“The course has started to embed a routine which is a foundation for greater fitness. I think it is a great step after having children to getting fit, but one which is not an obvious first step before the first session. I also think whatever age or length of time since having children it is something that any mother will benefit from. The exercises I have for life and I will be sharing them with my daughter. Thank you."
Mary: Education, Friendly, Exercise
“I found the course beneficial in more ways than I expected as I initially thought that it was just exercises for the core. My core has definitely improved and I am not so worried about unexpected leaks. I like the fact we were given all the information and can still access the information to carry on improving.
The classes were not too big and all the extra information on other topics. I also liked the exercises not being too much and manageable for all and you didn't have to be used to exercise. I found Erica's style was friendly and open. Always willing to help not only during the classes but also outside the classes and was willing to help out with any queries.”
Helen: Weight loss, health, diastasis, fitness: One-to-one client
“The course kick started me on to my weight loss mission and my diastasis went pretty much back to normal during the process too. Also given me back some self worth and now I want to get my health and fitness back.
I enjoyed being 1-1 personally motivated, I felt like Erica really got to know me and i trusted her. Also loved the relaxation sessions at the end of the nutrition/exercises....a nice treat when you have a young baby.
This programme is GREAT, I was worried my tummy would look disgusting forever and felt really unhealthy whilst trying to enjoy my baby.
My tummy/core/pelvis feel much stronger and i now know what to do to continue building this strength back and also more aware nutritionally how to eat well.”
Joanne: Pelvic Floor, Stress Incontinence, Core Strength
"I'm able to control my pelvic floor easier than before the course and I'm constantly aware of how I can strengthen it in every day movements. Definitely not 'leaking' as much when running, sneezing, etc. Which is a huge bonus. Enjoyed the video homework. It’s great to have it as guidance. The exercises where great, simple but very effective. I've really noticed that my core is getting stronger. Relaxation at the end then tea and a healthy snack!
It was great to have time to focus on myself and try and work on an area I've always had trouble with.”
Nadine: Pelvic Floor, Nutrition, Core Strength, Weight Loss, Less Bloated, Improved Posture
"The course was beneficial in the fact that I can now pull up my pelvic floor much more naturally and it seems to tighten much much more than it used too. The breathing properly has helped me immensely too. Insightful nutrition information, made me think about time for me, improved core strength, overall energy levels and pelvic floor strength. I also lost some weight, felt less bloated and improved posture."
Claire: Back Pain, Education
“I was diagnosed with a slipped disc a few months ago and was advised by a Physio to concentrate on strengthening my core in order to support my back. I was nervous about what exercises to do as I didn't want to push my back but equally I knew I had to work it. This course was the perfect way for me to get back in to exercise. It has made me much more aware of my core and also the importance of it being strong. I now have the knowledge and confidence to exercise knowing what I am doing will be beneficial to me back issues.
The insight into the importance of our core and also how it effects/is affected by so many different parts of the body was brilliant. I also thoroughly enjoyed the meditation part at the end of the session. This is something I have not experienced before and it's definitely something I will be continuing with.
Each session was well-balanced and provided a good selection of exercise, meditation/relaxing and also an interesting input on different things each week.”
Zara: Pelvic Floor, Nutrition, Exercise
“The course gave me strong pelvic floor. Increased knowledge around fitness and healthy eating and generally looking after myself. I really enjoyed Tuesday nights. The course had the right balance of check-in, exercises, a lovely relaxation at the end plus a talk on healthy foods and goal setting. I also tried new things like chamomile tea and tasty snacks.”
Jo: Stress Incontinence, Diastasis Recti
"The course was extremely beneficial to me. I attended every week and did my homework fully which is an important aspect when doing the course.
During weeks 3 to 4 I ended up on a trampoline at a children's party, one of my nemeses post child birth and I was so happy to realise that I had no leakages and everything felt in control! I never imagined feeling like this before I had done the course and I was only half way through. By the end of the course I felt in charge of my pelvic floor areas-everything felt firmer, tighter and I had learnt so much that I am sure this will continue with me carrying on doing the exercises.
Also at the end Erica checked my diastasis recti and I am super pleased to report that my two finger gap had rejoined - in 6 weeks - that’s incredible!!"
Rachel: Relaxation, Stress Incontinence
"I enjoyed the course immensely and looked forward to attending each week. It was an evening for myself where I could improve issues that had bothered me for a long time and also relax and have a laugh. Erica is a great coach- positive, knowledgeable and helpful. She added some little touches, which made the whole thing a lovely experience. I am so happy that all my issues have been fixed so quickly and with continued work from me this will continue I am sure. I do miss my Tuesday evenings heading off to the course however!"
Karen: Education, Friendly
"The course was great, acknowledging and addressing the problem that so many women suffer with. Meeting other women with the same troubles and worries.
The whole course was enjoyable, the first lesson of what is happening and has happened to our bodies to be and the problems that we are in, was fascinating…Loved the whole feeling and vibe of the course, came out each week the most relaxed I've been in years, knowing I have done something to help me."
Do you need an internal examination?
If you have absolutely no sensation in your pelvic floor at all or you are suffering with pain in your pelvis, a better place to start your rehab journey would be with an examination by a women's health physio. I prefer women who have more serious issues to have an internal exam before I work with them as we need to know what we are dealing with specifically for you. If you complete my screening form and I see any reason that I think you need an internal exam, I will advise you to contact a women's health physio.
You can obviously do this through the NHS, but the wait times are lengthy. I work closely with Claire Yuill from Sussex Physio Pilates who is a mummy MOT practitioner. She would be an excellent person to see. Feel free to contact her yourself if you would like your pelvis looked at anyway even if you do not have more severe issues.
