Tune Up Programme

A programme of fitness and wellbeing to bring you back in tune with your core and pelvic floor. Feel stronger from the inside out, manage and treat mild/moderate dysfunction in the core and pelvic floor. 

Take Charge

Your personalised programme to help you take control of your health, fitness and wellbeing. Maybe you've experienced a degree of pelvic floor dysfunction before or would like to prevent future issues including incontienence, prolapse and back pain with a core and pelvic floor conscious programme.

What's involved in the TUNE UP Programme?

The TUNE UP Programme is a totally unique programme of services to suit each individual woman wanting to prevent or treat pelvic floor dysfunction including incontinence, prolapse, back/pelvic pain or pelvic/abdominal organ 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 TUNE UP programme could just involve 1 group exercise class a week if that works for you, taking my TUNE UP options throughout the class. Alternatively, it could involve a couple of classes a week, a weekly 121 exercise session, and a monthly 121 nutrition consultation and a monthly 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 TUNE UP Programme but a bespoke combination of services can be put together for you personally as each woman is unique!


1-2-1 Services

Assessment 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. I can also provide a reputable referral to a women's health/pelvic floor physiotherapist if required.

Exercise Session - A bespoke 1-2-1 exercise and movement session based on your strength, fitness and mobility needs to achieve your programme goals.

Nutrition Consultation - A consultation based around looking at your current diet (food diary analysis) and advice to improve your nutrition to support you physical, mental, hormonal and pelvic health.

Remedial Massage - 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 and healthy core and pelvic floor to both meet the physical demands of motherhood, to support participation in a sporting activity and to prevent injury.

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, improve fitness and stamina, but choose to take non-impact options and alternatives to support core and pelvic floor health.

Cardio Core - A core and pelvic floor conscious cardio conditioning group class to improve posture, strengthen the core, pelvic floor and glutes and improve fitness and stamina. Suitable for all women, particularly during postnatal period or women who would like to prevent pelvic floor dysfunction or are experiencing some leaking or heaviness in the pelvis (prolapse) who like to feel they've had a workout whilst being meticulous on technique.

Core & Floor - A specialist Pilates mat-based class for a healthier and stronger core and pelvic floor focusing on rebalancing the core muscles, mobility, and flexibility. Perfect for ALL women who want to feel stronger from the inside and for those who want to treat ongoing back pain, pelvic floor dysfunction such as incontinence and mild/moderate prolapse.

Core & Floor HIIT - A faster paced, more challenging Pilates class 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 (Core & Floor would be a more appropriate option for you right now).

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 and reduce pain, stress, tension and worry.


How do I get started on the TUNE 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