Shape Up Programme

A pelvic floor conscious programme to boost fat loss and metabolism, stepping impact and intensity up a notch for women free of pelvic floor dysfunction to achieve more advanced fitness goals.

Fitter & Stronger

Your personalised programme to help you take your fat loss, fitness, and strength to the next level. You are free of pain, pelvic floor dysfunction and are ready to take high intensity, higher impact options possibly supported by nutrition and remedial massage to support your goals and keep you injury free.

What's involved in the SHAPE UP Programme?

The SHAPE UP Programme is a totally unique programme of services to suit each individual woman wanting to step up her fat loss, fitness or strength and is at least 6 months postnatal and is not currently experiencing any pelvic floor, core, back related issues.



Following completion of the relevant health screening form, and optional 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.

Your unique SHAPE UP programme could involve 1 group exercise class a week if that works for you taking my 'SHAPE UP' options throughout the class. Alternatively, it could involve a couple of classes a week, a weekly 121 exercise session, a monthly nutrition consultation and a monthly injury, ache and 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 SHAPE UP Programme but a bespoke combination of services can be put together for you personally as each woman is unique!


1-2-1 Services

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, and what services will most suit your requirements and budget.

Restore Exercise Therapy Session - A bespoke 1-2-1 exercise session based on your strength, fat loss, fitness and mobility 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, and pelvic health and optimise fat loss and muscle gain.

Sports Massage/Advanced Soft Tissue Therapy - To prevent musculoskeletal imbalances and injury, treat aches, pains and tension, and manage stress and anxiety.


Group Exercise Classes

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, healthy core and pelvic floor and a great way to prevent injury if participating in other fitness or sporting activities.

Tough Mother - A core and pelvic floor friendly fusion of interval training, body conditioning, Pilates, stretch and relaxation. For women who like to build up a sweat and are able to take higher intensity, higher impact options.

Cardio Core - A core and pelvic floor conscious cardio conditioning class to maintain good posture alignment, and strength in the core, pelvic floor and glutes. A great non-impact option to do possibly between more intense workout days.

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 SHAPE UP women who want to spend some slower, mentally restful time on strengthening from the inside.

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.

Stretch & Rest - 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.


How do I get started on the SHAPE UP 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. Receive my personalised recommendations for you via email (or as part of the consultation).

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

5. Start enjoying your programme 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