Core Rehabilitation

Starter Package 2023

Want to know where to start your core rehab?
Look no further.

About This Package

It can be hard to know where to start when you are first looking into strengthening your core and pelvic floor due to prolapse, abdominal surgery, hysterectomy, stress incontinence or postnatally.

This is why we created the Starter Package; it is everything you need to get started and build strength to finally get you back to feeling like you, with us helping and supporting you every step of the way.

“Sarah and Lizzie have helped me, improve my posture, improve my blood pressure, my stress incontinence is gone and so have the panty liners, I have my body shape back, I have a waist again ???? and I am stronger in my mind and body” – Mary

What’s Included

Our starter pack includes:

A 1-hour consultation either face to face if you live near us or on zoom. 

In this initial consultation, we will get a deeper understanding of where you are now, what you are looking to achieve, what has bought you to us and some in-depth health questions. We will also assess your posture to see how that may be affecting you and your natural breathing position. We will then start introducing you to Hypopressives and send you away with some practice homework.

4 x 30-minute follow-up sessions 

These will be set out either 1x per week or 1x every 2 weeks depending on what we feel would be best for you. In these sessions, we will look at how you are progressing and what improvements you are starting to experience, then give you some more exercises to build on what you have started. As you start progress within these sessions we will also start to recommend some classes to try on our timetable that we think will help you continue your journey to building strength and confidence.

3 x zoom group exercise classes

We will work with you and what you want to achieve to advise you which classes we would recommend for you.

Our signature online training courses Fitter Floor and Core and Mummy Rebuild are also included in this for extra education and training ideas. This is a 6 week online course that you can complete in your own time at your own pace, we will refer this course throughout our one to ones to give you as many tools as possible to succeed.

This is just the beginning of your journey so when you have completed the starter package we want to sit down again with you and have a discussion about where you want to go from here, discuss your new goals, take a look at your progress and see if you are on the right track, then we can recommend the right path for you.  This could be either further 1-1 coaching sessions if we and you feel that you need that little extra support, or our 3-month Revive group coaching course where we work with you and a small group of women in the same position as you and learn, exercise, motivate and progress together, this is a great way to train and also have some fun.

It’s time to value yourself, look after yourself and become stronger and more in control



1 Initial Consultation


4 x 30 minutes 1-1 coaching sessions


3 x zoom classes to develop and grow your practice


6-week online training course

We are two busy Mums who have worked in fitness for over 20 years. We started our Fit Mummy classes almost 10 years ago to help women stay strong and healthy during pregnancy, followed by our popular Mummy Rebuild core rehab courses for once the baby arrived. 

We soon realised that more women needed our help and not just postnatally.  There is a real lack of core rehab options available to help women with prolapse diagnosis, pelvic floor weakness, post abdominal surgery - like hysterectomy - and especially the transition through menopause when symptoms that have not been that bad start to get worse.

Our main focus for core and pelvic floor rehab is to use hypopressives, then to add Pilates and stretches to get the core to function properly again.  

We will support you, motivate you and we have lots of ways to help you keep on track with your rehab but at the end of the day you will need to make a commitment to yourself and your pelvic health to spend some time fixing it.  

However, this doesn't have to take more than 10 minutes a day. Above all, consistency is key to improving these issues.  If you are ready to make that next step and Revive your core and pelvic floor then let's do this.  We have different training options to offer. We understand life is busy and not one option suits. 

 So, if you are ready to get started,  just let us know and we will send you over more information. 

 Exciting times 

Lizzie & Sarah


Lizzie Duggan and Sarah St John

Fitter Floor and Core

What do I do now?

If this information resonates with you then we would recommend either the Starter Pack or to book a one-to-one with us to find out exactly how we can help you start your journey to core rehabilitation.

Sometimes the first step is just asking for help. We're here for you.


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