Fit & Well Women

Core & Floor: Foundation to Flourish

*Currently Offered 1:1 Private*

            A Wholistic, Whole Body Approach to Renew Your Core and Pelvic Floor Function              and Revitalize Your Body, Mind & Life.

Find empowerment with this Specialist Program that will have a massive impact on the rest of your life!

In order to have the energy to care for your family the way you want to,
feel great doing it, return to activities you love,
and protect your pelvic, core and back health for life,
you need to take just a little time out of your week to care for your wellbeing.*

*And have fun doing it!

Course Info

Currently 1:1 Private in Studio or via Zoom.

Next Small Group: 2021

Done Privately: START ANYTIME

New Leaf Studio     63 Booker Road   Hawkesbury Heights NSW


Abdominal and pelvic floor function can be inhibited for many reasons, such as:

  • pregnancy and childbirth (vaginal and C-section)
  • pain and injury
  • a sedentary lifestyle/inactivity for periods of time
  • hormonal changes of peri-post menopause
  • ageing
  • anxiety and stress
  • obesity
  • chronic cough or sneeze
  • chronic constipation
  • abdominal or gynaecological surgery
  • high impact sporting pursuits
  • a lack of body awareness

The impaired function of any part of your deep core leads to symptoms such as leaking urine/gas/faeces, pelvic organ prolapse (bladder, bowel or uterus collapse into your vagina), pelvic pain, back, neck and hip pain, among other problems. 

But there is so much hope!

“I’ve done a Bachelor of Exercise and Sports Science and have been doing various forms of sport and workouts for years so I thought I knew what I was doing in terms of fitness. However, Gillian has a wealth of knowledge about correct breathing and core muscle (particularly pelvic floor) exercises that I’ve never heard of. Doing ‘Core and Floor‘ has given me tools to strengthen my core so that I can confidently return to sports after slowing down (seriously, I can’t remember the last time I ran) since having 4 kids.”


Let’s Imagine Two Futures

First, imagine a future in which you have been proactive in caring for your deep core and/or pelvic floor.

Imagine not leaking when you cough, laugh or jump, & being able to move without being afraid that you will develop pelvic organ prolapse or make it worse.

Imagine being able to enjoy sex again, and the positive effect that would have on your relationship with your partner.

Imagine living without back ache, pain and strain, and how wonderful that would be.

Imagine healing your diastasis (tummy gap) and gaining control over your belly so that people no longer ask when you are due, even though it has been months, years or even decades since you gave birth.

Imagine a life in which you are able to make a return to your favourite activities that you have had to give up because of any of the above. What would you do?

Imagine a future in which you can comfortably lift, chase and fully play with your children or grandchildren.

Imagine you in older age, moving well and able to live independently in your own home.

Imagine you, stronger and more confident in your body and movements than you’ve been for a long time, if ever.

Now let’s imagine the alternative: A life in which you DO NOTHING to stop developing or worsening pelvic floor & core problems.

Imagine pelvic floor dysfunction, incontinence, prolapse or pain progressing until there is no option remaining but surgery.

Imagine doing nothing to stabilise your spine and suffering the debilitating pain of a spinal injury such as a slipped disc, or worsening a current injury.

Imagine never being able to safely or comfortably lift your children or grandchildren, or run, jump and play with them.

Imagine living a life in which you are always afraid to lift or move for fear of leaking urine, wind or faeces, worsening your pelvic organ prolapse, or hurting your back.

Imagine having to move out of your home into care because you lack the ability to control your bladder and bowel functions, or you become a high falls risk.

By training your deep core, you’ll be making positive steps to live the life you want.
And it’s up to you to decide!

Once you have completed Core & Floor: Foundation to Flourish, you are able to continue on and participate in any of my Small Group Classes or 1:1 PT Sessions.

This program takes you step-by-step towards a possible return to full function, comfort and strength in your daily life and physical activities.

It’s very empowering to finally have control of my pelvic floor again. I can finally run, laugh, sneeze without having to have a little panic and think ‘will I leak?’.


For the first time in a long time I can “mosh” in the kitchen with my kids to some rock tunes and not just watch from the sidelines.

I love how, by the end of the course, Gillian was able to integrate the core & floor exercises with everyday activities like lifting. 

Thank you!”


Core & Floor: Foundation to Flourish

An 8 week program in which you’ll learn movement techniques, strategies,

& self-care that can change your life!

This offering is for women of any life stage whose core requires care. It will help restore your abdominals and pelvic floor after childbirth, help heal a small diastasis, manage leaking and mild to moderate prolapse, as well as decrease neck, back or hip pain.  

You’ll be given the essential tools to RENEW your core function, fitness and strength, and REVITALIZE your body, mind & life.

Take steps to feel your best, look your best, function your best!

This is NOT a quick fix that requires no effort. YOU have to be willing to do the work required in order to IMPROVE YOUR ABILITY. You will decide exactly how much time you can dedicate to this throughout each week, which will in part determine your progress in the 8 weeks.  But your progress can continue for a lifetime, because what you learn are indeed LIFETIME STRATEGIES! 

Suitable from 6-8 weeks to decades post partum, or FOR ANY WOMAN AT ANY STAGE IN HER LIFE, whether you’ve been pregnant or not! 

This course includes
  • Full comprehensive online prescreen and private 60 minute face-to-face screening to check your posture and alignment, breathing strategy, mobility, check for diastasis, grade your diastasis, cover the absolutely essential techniques of 360º breathing and core synergy, and discuss any issues that may need to be addressed. This can be omitted only if you have learned these strategies during your WHP treatment or have already trained with me. 
  • Breathing and Posture Awareness Worksheet.  Progress is not possible unless we first become aware of our current strategies of breathing and alignment.
  • 8x Weekly hour-long small group classes 


  • 1:1 hour-long private sessions (Offered as 5 sessions fortnightly or 10 sessions weekly for more face-to-face practice, feedback, and additional training and support with extra exercises and time spent on implementing essential elements of self-care.) 
  • Step-by-step homework so that you can maximize your progress!
  • Video support material of Core Connect exercises, Whole Body FIT workouts, Posture, Alignment and Breathing Optimisation, Squat and Lunge Technique, Diastasis Home Check, Core Connection in Your Daily Movements, and more. 
  • Full colour photos of all exercises covered in each Core Connect and Whole Body FIT workout. 
  • Comprehensive support documents to walk you through each module. 
  • Comprehensive information covering essential self care topics including: nutrition and meal planning made easy, stress management, sleep hygiene, controlling core pressure, and more! 
  • Simple and delicious recipes to try each week and add to your go-to meals in a hurry! 
  • Breathing pattern optimisation: Absolutely everything you do depends on the breath! Suboptimal breathing mechanisms and patterns develop due to pregnancy, child birth, pain, illness, stress, trauma, societal pressures and body image, and others. This leads to deep core dysfunction: the core doesn’t work together as it should, showing up as chronic back pain, hernia, incontinence, pelvic organ prolapse, pelvic pain, diastasis (mummy tummy/tummy gap), and more.  LET’S ERASE THIS FROM OUR FUTURE! 
  • Linking pelvic floor and deep core function to the automatic breath, setting up the foundations for proper automatic functioning of the entire core complex 
  • Correct pelvic floor contraction and relaxation. Kegels are just one part in this. There is so much more! 
  • Connecting with your deep abdominals, the transversus abdominis 
  • Re-patterning of your glutes.  This is essential to protect your back and hips as well as allow your deep core to do its job.
  • Posture awareness and working towards getting your body back to neutral alignment.  FULLY FUNCTIONAL LOOKS & FEELS GREAT! 
  • DIASTASIS monitoring and grading of functional tension along the midline, during all stages of the program 
  • Checking for proper abdominal recruitment 
  • Release/retraining of tense and tight abdominal muscle groups that may be operating incorrectly and trying to compensate for a lack of transversus activation.  This may require you to seek help of a massage therapist or other specialist.
  • Regaining proper core sequencing with the diaphragm, pelvic floor, transversus, and spinal stabilizers all working together as a team to protect your spine, pelvic floor, abdominal wall.  WE’RE GOING FOR LEAKING LESS & KEEPING ORGANS IN YOUR BODY! 
  • Developing connection/awareness and ability of recruitment of spine-supporting muscles which increases protection and stability of back muscles and joints of the spine and pelvis for life! BYE BYE BACK PAIN! 
  • Taking advantage of links with other parts of the body to naturally increase activation of the pelvic floor and core (they don’t operate in isolation!) 
  • Addition of  resistance and movement to naturally increase activation of the pelvic floor and core, as well as to safely increase strength of the deep core 
  • Release of tight muscles throughout the body that are inhibiting proper posture, alignment and function, as well as causing you pain and discomfort.  LET’S GET YOU FEELING GREAT! 
  • Learning positions of movement and posture to help you save your pelvic floor, abdominals and back. Some ways of moving through daily life activities are better than others! 
  • INVIGORATE your body and mind.  I’ll give you simple, actionable advice for essential self-care topics including nutrition, stress management and relief, sleep hygiene, life laundry, scar tissue- how it can affect you for years to come and what to do about it, how to apply self-massage techniques, and more… 
  • Ensuring deep core recruitment during functional movements that are relevant to your daily life, no matter the age of your child/ren. You’ll be Squatting! Lunging! Reaching! Twisting! Balancing! Bending! Extending! Pushing! Pulling! WOMEN DO THESE EVERY DAY. LET’S HAVE OUR MOVEMENT WORK FOR US, & NOT LEAD TO FUTURE PAIN & DYSFUNCTION! YOU DON’T LEARN THIS AT YOUR REGULAR EXERCISE CLASS OR BOOTCAMP! 
  • Relaxing mindfulness meditation audio. 
  • BONUS!: you’ll be introduced to the benefits of barefoot training and how it can make your deep core recruitment and movements of your entire body even stronger! THIS IS A GAME CHANGER! 
    You’ll gain STRENGTH. You’ll gain CONFIDENCE. You’ll gain VITALITY.
    You will be able to move better, safer, and more comfortably
    whilst also gaining knowledge making it possible to change things in your life that have been holding you back and stopping YOU from FLOURISHING!

    Gillian’s classes are wonderful. Very small, friendly groups. Gillian takes the time to understand our individual problems, what we need to work on and what we need to avoid, and manages to provide a happy motivational workout that suits everybody. Thanks Gillian!


    Who Are These Programs For?

    This may be suitable for you if:
    • You want to regain or strengthen your core connection and core strength, which includes your pelvic floor. 
    • You have back pain/ache/strain/injury and want to stabilise and protect your spine to decrease, or halt the progression of these problems. 
    • You have diastasis recti (tummy gap/mummy tummy). 
    • You have stage 1 or 2 pelvic organ prolapse, or have a heavy, dragging sensation in your vagina, and you’d like to protect your body against worsening this condition. 
    • You suffer incontinence/leak, even just a little or once in a while. This is the canary in the coal mine, and worsens with time and hormonal changes. 
    • You want to learn how to protect your back, pelvic floor, abdominal wall. 
    • You are heading toward or are in peri menopause and want to take preventive measures to decrease your likelihood of developing pelvic floor issues such as incontinence or pelvic organ prolapse when your protective hormones decrease. 
    • You are in peri-post menopause. 
    • You have a lack of awareness of your body. 
    • You are willing to be proactive in your progress through the steps of this program.  Re-establishing or strengthening natural function that has been “lost”, and integrating it into your daily life takes time and dedication. 
    • You have already had or are willing to have an appointment at a women’s health physiotherapist/pelvic health physiotherapist. This is necessary so that you understand what is going on with your pelvic floor (tight? weak? injured? nerve damage? something else?) and so that you & I know that you are able to properly contract your pelvic floor.  Unfortunately, fewer than 50% of women who have been given verbal instruction on how to contract the pelvic floor, and think they are doing it correctly, are actually doing a proper pelvic floor contraction and relaxation.  The consequences of not doing this properly include the inability to regain deep core function, and development or worsening of incontinence, pain and pelvic organ prolapse.  If you absolutely feel you cannot have a pelvic health check with a highly trained Women’s Health Physio, you will need to tick a waiver at the start of the course. 
    This may NOT be suitable for you if:
    • you have a pelvic organ protruding to or past your body wall- please see a women’s health physiotherapist! You do not need a referral in Australia. 
    • your women’s health physiotherapist doesn’t clear you for this program
    • you are currently acutely injured and your physio/chiro/osteo/doctor doesn’t clear you for this program 
    • you are unwilling or unable to work consistently through the step-by-step process of deep core connection training

    How do I sign Up?

    1. To reserve your spot, please click the button, below. 
    2. Once you’ve chosen an option of small group class or 1:1 private (able to start any time) and SUBMITTED YOUR PAYMENT, your reserved space in the program will be confirmed by email.
    3. You’ll click the link in your confirmation email to COMPLETE THE ONLINE SCREENING QUESTIONNAIRE so that we both know that this program is appropriate for you.  If I need to clarify any details of your screening questionnaire, I’ll contact you prior to your first session. 
    4. I’ll contact you to schedule in your initial private consultation.
    5. If, for any reason uncovered in the screening, it is determined that this program isn’t a good fit for you, I’ll provide you with a full refund, and direct you to a Women’s Health Physiotherapist or other health professional who can provide you with appropriate advice and treatment.

    You can pay in 3 fortnightly instalments for private, or all in one payment!

    Press the button to see your options and to secure your place!
    Your place is fully reserved only once you have paid and completed the screening process.

    What Happens After Booking?

    1. You’ll be added to my register.  Keep an eye out for your confirmation email. 
    2. You’ll be asked to COMPLETE THE COMPREHENSIVE ONLINE SCREENING FORM linked in your confirmation email, as well as a pre-session POSTURE & BREATHING AWARENESS WORKSHEET and bring this to your 1:1 Private Initial Session. 
    3. You’ll gain entry to New Leaf Fitness and Wellbeing’s: Fit & Well Mamas/Women Private Facebook Group. There you will have access to a wealth of information on movement, nutrition, pelvic floor and deep core function, recovery and health, and more!  You will also be able to contact or ask questions of me and other women.
    4. You should obtain clearance from your doctor to start a new exercise program. 
    5. I very, very highly recommend that EVERY woman should have a pelvic health check, if you have not already. Just because it is not systematically offered through the health system, doesn’t mean that it is not important.  The health system here is very behind the times regarding putting in place proper programs to protect the future anatomical and physiological pelvic floor and core health of women. The overwhelming evidence shows that all women would benefit from such a check, to educate, to ensure problems are caught early, and simple, conservative strategies can be implemented to protect the core and floor for the rest of the woman’s life.  In France, for example, every woman gets 6 treatments with a Woman’s Health Physio. Many GPs, OB/Gyns in Australia either don’t even know that there are WHPs, or don’t understand what they do! 
    6. We’ll arrange a 60 minute private initial session (yes, even for the class offering, included in the cost of this program) so I can check your posture and alignment, breathing strategy, and mobility, check for diastasis, grade a diastasis, cover the absolutely essential techniques of 360º breathing and core synergy, and discuss any issues that may need to be addressed. These are important to cover in private so you can relax & concentrate, & I can give YOU my FULL attention.

    Still have questions?

    Contact Me! I’d love to help you regain the joy of movement in this, your one and only beautiful body. Let’s see if we can work together!