R I S E

Many women go through workouts, and life, without truly connecting to their deep core and pelvic floor muscles, the powerhouse that stabilises and strengthens from the inside out.

Life transitions like pregnancy and postpartum, can weaken connective tissue, slow recovery, and affect pelvic floor function. Reconnecting to your core helps you to reclaim confidence, protect your back, improve posture, move with ease, and support a firmer, flatter midsection.

Through breath-led core activation, you’ll learn to engage your core reflexively and naturally, rather than just “sucking in” or bracing. 

In this phase, you will:

• Feel your deep core: diaphragm, transverse abdominis, pelvic floor.
• Activate core engagement for everyday movement.
• Build lasting stability and a foundation for strength, posture, confidence, and a firmer midsection.

When your core and pelvic floor are fully connected, your movement becomes effortless, your breathing improves, and your nervous system stays calm and regulated, helping you manage stress, support hormones, and navigate life’s changes with more ease, all while your midsection feels stronger and firmer.

We also take this opportunity in the foundational phase to identify core values and how they relate to your goals and the outcomes you desire.

Using Oxygen Advantage and SOMA Breath principles, we retrain your breath to work for you, supporting health, strength, posture, and energy. At the same time, we identify imbalances and correct them with  exercises that teach your body to move in harmony again. We adopt lifestyle habits that compound into lasting healthy habits, strength and resilience.

In this phase, you will: 

• Shift from shallow to deep nasal breathing, improving oxygen uptake and carbon dioxide tolerance for better stamina, focus, and recovery.
• Rebuild balanced strength, easing imbalances and retrain your movement so the right muscles do the right work.
• Release tension in the shoulders, jaw, and chest, so your movements feel fluid, controlled, and powerful.
• Harness tiny healthy habits that turn small, consistent actions compound into big change, without overwhelm or restriction.

I have yet to meet a mum who doesn’t need more energy, less stress and improved quality of sleep, without adding overwhelming diet and exercise programmes to her already full plate.

Your mind and body cannot heal, grow, or fully recover if your nervous system doesn’t feel safe. In this phase, we focus on progressive strength training, breath-led regulation, and mindset resilience to help you move, recover, and thrive.

In this phase, you will:

• Move efficiently through fundamental patterns - squats, hinges, pushes, pulls, and gait, so your body works as a coordinated, powerful system.
• Breathe to regulate nervous system - learn simple down-regulation techniques you can use in the morning, between meetings, after workouts, or before sleep.
• Develop a resilient body, mindset, and outlook - support hormone balance, reduce chronic cortisol spikes, and cultivate the confidence and focus to maintain training progress.

By combining strength, breath, and mindset, this phase helps you train more effectively, recover more efficiently, and navigate family life with ease, creating a body and mind that feel resilient, capable, and balanced.

This is where it all comes together. Your core is strong from the inside out, your breathing pattern is optimised, your nervous system feels safer and more responsive, and your strength is progressing. 

In this phase, RISE moves beyond the physical. Motherhood changes everything; your body, your energy, even the way your brain works. As you navigate new routines, emotions, and responsibilities, this is your chance to rebuild mental clarity and emotional balance through simple, consistent practices that support your whole self.

Transformational breathwork: Specific breathing patterns can influence brain activity, increasing alpha waves (calm, alert focus) and theta waves (deep, meditative states linked to creativity and emotional processing). This helps regulate the nervous system, improve focus, and create a fertile state for learning, growth, and letting go of old patterns.

Embody your future self: With your body strong, nervous system regulated, and brain receptive, this is the stage to step fully into the mother you want to be - confident, capable, and aligned with your values. The habits, breathwork, and strength practices you embed now become lifelong tools for presence, resilience, and self-mastery that can be poured into your family, so you show up calm, present, and capable, creating a home and life that thrives because your cup is full.