Women’s Fitness & Wellbeing

Whole Body Fit 

Inject vitality into your life and start to truly flourish,
no matter your age, weight or exercise history.

My signature move-your-whole-self, strengthen-everything- you’ve-got, invigorate-and-inject-LIFE-into-your-one-and-only-body, class for WOMEN who want to move well, feel fabulous, gain confidence, and look great!

This term-based very small group class is an exercise-only offering, for women of ANY fitness level. I’m a master of modification, allowing a range of abilities to be accommodated in a single class.

Course Info

Next Small Group: 2021

Runs for the term.  Starting mid-term possible if space in class. See Class Schedule for times. 

Done Privately: START ANYTIME

New Leaf Studio     63 Booker Road   Hawkesbury Heights

BOOK NOW

Incuded in this weekly class:
  • OPTIONAL ADD-ON: Private 30 minute face-to-face screening before your first class to check your posture and alignment, breathing strategy, and mobility, check for diastasis, cover the absolutely essential techniques of 360º breathing and core synergy, and discuss any issues that may need to be addressed. 
  • Weekly 45 minute very small group class. This programming is available as private sessions if a class is not for you.
  • Strengthening with functional movements that are relevant to your daily life, no matter your age! You’ll be Squatting! Lunging! Reaching! Twisting! Balancing! Bending! Extending! Pushing! Pulling! WE DO THESE EVERY DAY. LET’S HAVE OUR MOVEMENT WORK FOR US, & NOT LEAD TO FUTURE PAIN & DYSFUNCTION!
  • Intervals that challenge and invigorate you. 
  • Gain muscle to boost your metabolism, helping you shift extra weight (alongside a healthy way of eating and essential self care!), and keep it off.
  • Integrated core strengthening. Forget crunches and sit-ups! Your core is meant to work with the rest of your body, not be isolated! You’ll be amazed at how effective it is, and how it will translate over to real-life strength in your daily life, during all your movements.
  • Breathing pattern correction over the course of the term or longer: Absolutely everything you do IN LIFE depends on the breath! Your diaphragm is the driver of the rest of your core’s function.  Chronic back pain, hernia, leaking, pelvic organ prolapse, tense and painful muscles, are some of the symptoms of a core that’s not fully functional. LET’S DO OUR BEST TO ERASE THIS FROM OUR FUTURE!
  • Getting your glutes working.  We’re going to rid the world of Lazy Glute Syndrome, one bottom at a time!
  • Posture awareness and correction. FULLY FUNCTIONAL LOOKS & FEELS GREAT!
  • 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!

 

“I like the variety of every class and the combination of cardio/strength/core in each class. I love that you tailor the classes to the specific needs of your clients. I come away feeling energised and have noticed a marked improvement in my strength and fitness. Most of all, the classes are LOTS of fun!”

Jane

“Gillian, your classes are a fantastic opportunity to increase my fitness in a safe environment where the session is amended to individuals needs and the other participants are awesome to workout with. Not having participated in sessions like these before, it’s been
a wonderful experience so far”

Jen

You’ll gain STRENGTH. You’ll gain CONFIDENCE. You’ll gain VITALITY.

Transform your life with functional movement to gain

POWER, EMOTIONAL AND INNER STRENGTH, AND IMPROVED PHYSICAL AND MENTAL WELLBEING.

Who is Whole Body Fit For?

This class may be suitable for you if:
  • You are a woman.
  • You want to increase your whole body fitness, strength, cardio.
  • You have trained with me in one of my other courses, classes or programs and I’ve told you that this is suitable for you.
  • You’d like to exercise in a very private personal studio with bush outlook, in a small group setting of maximum 4 participants.
  • You’d like to take steps to move better, more comfortably, strongly.
  • You’d like to become part of a caring, respectful community of women who really enjoy getting together each week to take care of their health!
  • You’d like to exercise in a way that will help protect the long-term functioning of your pelvic floor, abdominals, back.
  • You have some aches and pains that have held you back from other exercise classes. I suggest seeing a physiotherapist for exercise/rehabilitation recommendations that I can implement for you in the class. I am qualified in rehabilitation support and am a certified corrective exercise specialist.
This course may NOT be suitable for you if:
  • You have a pelvic organ protruding past your body wall or other severe pelvic floor/core concern- please see a women’s health physiotherapist! You do not need a referral in Australia.
  • You suffer deep core/pelvic floor concerns. I highly recommend starting with my Core & Floor: Foundation to Flourish course or some private sessions first if you suffer incontinence, pelvic organ prolapse, pelvic pain, and even chronic back pain. These are all symptoms of deep core dysfunction. The point of Core & Floor: Foundation to Flourish is to give you the strategies and techniques to improve symptoms, help your core function well, and get you back to the activities you love so you can do them without leaking, pressure or pain! If you cannot start with Core & Floor: Foundation to Flourish and still would like to take this course, please at least see a Women’s Health Physio. I am happy to refer you to one I work with.
  • Your women’s health physiotherapist doesn’t clear you for this course.
  • You have a health condition that precludes you from participating. If you are unsure, please ask your doctor for advice. This is also covered in online screening.

How do I sign Up?

  1. To reserve your spot, please click the button, below. 
  2. Once you’ve chosen an option of class or 1:1 private and submitted your payment, your reserved space in the program will be confirmed by email. Check your inbox, or spam and promotions folders.
  3.  Click on the link in the confirmation email to fill out an online screening form ASAP. If I need to clarify any details of your screening form, I’ll contact you prior to the first class. 
  4. 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.

What Happens After Booking?

  1. You’ll be added to my register. Keep an eye out for an email from New Leaf Fitness and Wellbeing.
  2. 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. It’s our lovely, supportive, caring community.
  3. If you have health conditions I’ll send you a form to take to your doctor to verify that you are medically cleared to participate in this class which involves resistance training and cardio intervals during which you can control the intensity. This form will need to be returned to me before or at the first class.
  4. I very, very highly recommend that EVERY woman (and this goes doubly for those in higher risk situations such as post natal, ever been obese, sedentary, heavy lifting, chronic cough, etc…) 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! This is, unfortunately, to the detriment of their patients. If you decide that you absolutely cannot, you will need to sign a waiver releasing me of all responsibility surrounding your pelvic and core health.
  5. If you’ve not previously trained with me, we’ll arrange a 30 minute private initial session (at an additional cost) so I can check your posture and alignment, breathing strategy, and mobility, check for 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 if you have trained with me previously. These are hands-on and essential to ensure you are getting the most out of a program or class and that you are protecting your body while exercising. This is one-time only at the beginning of your training and is not repeated each term. 

Still have questions?

Contact Me! I’d love to help you get moving strongly and confidently in your one and only beautiful body. Let’s see if we can figure things out together.

“Love the variety of exercises and different combos each time. It’s fun. You adapt the sessions to each person’s abilities, injuries, strengths and weaknesses. Now I know which exercises are best to keep my body functioning properly, and how to do them safely. No more lower back pain!”

Deborah

“I really appreciate being able to be honest about my abilities and challenges. In fact, I find that I can do better when Gillian knows how I am going. She is able to adapt the exercise and watch more closely for improvement. I have made a huge amount of progress in just 6 months and look forward to the next year. In the past I have always dreaded exercising, but I find myself looking forward to slipping into the jog bra (and out of the house) now :)”

Elaine