Relieve Programme

A holistic exercise and lifestyle approach to relieving pelvic pain and menstrual cycle issues born from conditions including premenstrual syndrome, endometriosis, painful bladder syndrome, irritable bowel syndrome, recurring UTI, polycystic ovary syndrome etc.

Relieve & Soothe

Pelvic pain from whatever origin and menstrual cycle related physical and emotional symptoms can be debilitating, life changing and can involve all the body's systems. This programme takes a holistic approach to managing pelvic pain and improving your quality of life so you can enjoy the important things and move forward with your health and fitness goals.

What's involved in the RELIEVE Programme?

The RELIEVE Programme is a totally unique programme of services to suit each individual woman. It may be that you want to keep up with your usual fitness and sporting activities, but you need to manage chronic pelvic pain or PMS symptoms associated with various conditions including endometriosis, painful bladder syndrome, constipation, irritable bowel syndrome, bladder/urinary tract infections, lower back or sacroiliac pain, urge incontinence/frequency, menstrual pain, polycystic ovary syndrome etc.



Following completion of the relevant health screening form, attendance to the 'Fix Your Menstrual Cycle' workshop (currently online) and optional 121 consultation, I will be in touch to recommend a suitable programme of services to help you achieve your goal. The more information you provide in this screening process, the more specific my recommendations can be! 

The length of the programme runs in line with my class courses (even if you don't utilise the classes) and the cost depends on the services I recommend to suit your needs along with your own personal wants and budget. On this programme you will also following weekly nutritional/lifestyle challenges to regain control of your menstrual cycle/hormones.

Your unique RELIEVE programme could involve 1 group exercise class a week if that works for you taking my 'RELAX' options throughout the class. Alternatively, it could involve a couple of classes a week, a weekly 121 exercise/movement/stretch session, a monthly nutrition consultation and a monthly stress reducing, pain preventative remedial massage, for example! Having a plan provides motivation, direction and focus!


Below is a list of the type of services you will benefit from on the RELIEVE Programme but a bespoke combination of services can be put together for you personally as each woman is unique!


1-2-1 Services/ Workshops

Fix Your PMS Workshop - A small group educational workshop (currently online) to give you an insight and understanding into the various elements involved in transforming your menstrual cycle and reducing /eliminating symptoms such as bloating, pelvic/back pain, cravings, sleep issues, headaches/migraines, lowered libido, anxiety, irritability, snappiness, rage, feeling down, brain fog and forgetfulness. 

Consultation - An optional (but recommended) 1-2-1 assessment consultation to discuss your specific needs. This will also include a conversation around your goals, previous exercise, current health status, posture assessment, and what services will most suit your requirements and budget.

Restore Exercise Therapy Session - A bespoke 1-2-1 exercise session based on your unique needs to achieve your programme goals.

Nutrition Consultation - A 121 consultation based around looking at your current diet and advice to improve your nutrition to support you physical, mental, hormonal, pelvic health and reduce stress and inflammation. Nutrition is key to managing PMS symptoms, so this service is highly recommended in these cases.

Sports Massage/Advanced Soft Tissue Therapy Session - A relaxing remedial massage to manage aches, pains and tension, and manage stress and anxiety.


Group Exercise Classes

Stretch & Rest - A key class for the relax programme! Mobilising movement and releases to relieve tension and stress for pelvic, body and mental health. This online class is great for rebalancing the 'fight/flight' and 'rest/digest' nervous systems to positively impact on mental alertness and concentration, sleep, immunity, digestion, recovery and reduce pain, stress, tension and worry.

Cardio Core - A non-impact core and pelvic floor conscious cardio conditioning class to maintain good posture alignment, and strength in the core, pelvic floor and glutes. A great class to strengthen and re-align without un-due stress on the body.

Core & Floor - A specialist slower-paced Pilates mat-based class for a healthier and stronger core and pelvic floor focusing on maintaining balance in the deep core muscles, and improving mobility and flexibility. Perfect for RELIEVE women to spend some slower, mentally restful time on strengthening from the inside.

Strong Mother - A functional strength and body conditioning group exercise class with kettlebells and body weight using research based lifting techniques for a strong, conditioned body, and healthy core and pelvic floor. RELIEVE women may approach this class with a slower pace, focusing much more on technique and breathing strategy than speed.

Tough Mother - A core and pelvic floor friendly fusion of interval training, body conditioning, Pilates, stretch and relaxation. For RELIEVE women who want to build up a sweat to maintain/improve their fitness but may like to choose the lower/non-impact and lower intensity options where necessary.

Core & Floor HIIT - A faster paced, more challenging Pilates class to maintain balance in the deep core muscles, improving mobility and flexibility, and increasing strength and definition in the abdominals but still focusing on optimal core and pelvic floor health techniques. Not suitable during the first 6 months postnatal or for women suffering with back/pelvic pain, pelvic floor dysfunction and/or Diastasis Recti. RELIEVE women may choose the 'RELIEVE options' during this class where the pace of exercises is slightly slower, focusing on breathing with the movements.


How do I get started on the RELIEVE Programme?

1. Complete the relevant Willow Health Screening Form.

2. Book a 121 Consultation if you'd like to discuss your needs and goals in more detail before we decide on your programme content.

3. Book on the Fix your PMS workshop (currently online).

4. Receive my personalised recommendations for you via email (or as part of the consultation).

5. Book on the relevant services included in your programme.

6. Start enjoying your programme including weekly nutritional and lifestyle challenges, and keep in touch with me via the Facebook Group or email to discuss any changes in your health status or needs.


© 2020 by Willow Women's Fitness & Wellness