Enrol below – babies and children are welcome in our classes!
Last courses for 2018
Which level are you currently at?
Phase 1 – Foundations. Can you relate to any of these?
1 – You are newly post natal (12 months or less), or still breast feeding
2 – You never really did any proper pelvic floor or abdominal rehab after you had kids (or if you did, it didn’t work)
3 – You have back or neck pain
4- You have heaviness or leaking when you sneeze, cough, laugh or do activities
5- You experience pain or limitations when you try to run or do other physical activities
6- You think you still have unhealed abdominal separation
7- You don’t feel confident that you know what you’re doing in regards to your pelvic floor and abdominals
8 – You still feel some core weaknesses and don’t feel like you have totally regained your muscle tone
9 – You want to exercise but your pelvic floor and core stop you from being able to
10 – Things down there just don’t ‘feel right’
If 2 or more of these apply to you then phase 1 is for you
Last courses in this current format are running now. In 2019 we are launching a brand new program. Email us if you’re interested!
Phase 2 – Stability – do 2 or more of these apply to you?
1 – You have done a little bit of pelvic floor work but feel you still have work to do
2- You still have some ‘jelly belly’
3 – You have ache or pains at other joints – knees, ankles, shoulders
4 – You don’t feel as strong or stable in your body as you would like
5 – You have postural concerns (rounded shoulders and back, poking neck)
6 – You want to get back into running but have no idea how to start without doing any damage
7 – You want to do the final phases of pelvic floor and abdominal separation rehab so you feel confident and strong in your core
WHAT I FOCUS ON
WHAT WOMEN WHO HAVE DONE THE COURSE SAY
“I wish I had started Kristy’s classes as soon as I could after giving birth! Kristy specialises in getting the post-baby body ready for a return to a regular fitness regime. She focuses on establishing a healthy foundation of pelvic floor stability and repairing abdominal separation. In her small group classes, Kristy is able to provide individualised attention and recommend personalised exercise routines. Best of all, as a mum herself, Kristy understands firsthand the physical demands of caring for a baby as well as the daily opportunities for improving your posture, core strength and stability by correctly lifting and holding your baby. And she’s not only patient with the babies that accompany their mums to class, but actually loves to have them around!”
Paula, 36, Melbourne, Australia
'After three pregnancies I have learnt the hard way that the muscles that get weakened or damaged during pregnancy and birth need to be rehabilitated. After my first child I was very keen to return to exercise, but by not taking the time to reconnect with my pelvic floor I slowed my recovery. In addition, due to my weakened core muscles, I had ongoing back pain. Kristy's focus on functional exercises to reengage the pelvic floor and core has meant that at only four months post baby number three I feel strong and don't have to worry about urinary continence in day to day life. Even though I have worked in continence clinics as a doctor, I now have a better understanding of how to functionally engage the core and pelvic floor. I have learnt a lot from Kristy (and had fun) and I would definitely recommend this course.'Kate, 36, Melbourne, Australia
'I started classes with Kristy at Stable and Strong when my son was 7 weeks old. At this stage my pelvic floor and abdominal muscles were weakened from the recent birth and after only 5 sessions with Kristy I have noticed a great improvement in pelvic floor control and abdominal strength. The classes, being small in number, allow Kristy to give personalised attention to each member and the take home exercises for each week are structured to allow you to fit them in around the demands of motherhood. I love that I can bring the little one along to the classes with me. A highly recommended course.'
Sonya, 32, Melbourne, Australia
OUR TRAINING IS BASED ON THE PREMISE OF NEUROMUSCULAR STABILISATION.
THE OPTIMAL POSITION IS CREATED AT EACH JOINT BY TRAINING THE NERVOUS SYSTEM TO CORRECTLY SEQUENCE EACH MUSCLE DURING MOVEMENT.
THIS IS THE MOST LASTING WAY WE HAVE SEEN TO HAVE A PAIN FREE BODY AND A STRONG, LEAN CORE POST PREGNANCY.
Ever feel like you’re going around in circles with exercise post baby? Even if post baby was years ago?
Taking care of ourselves isn’t selfish. It’s essential.
When we are happy and healthy we are better to the people in our life.
STABLE (and therefore) CAPABLE
IN CONTROL OF YOUR CORE AND PELVIC FLOOR
HIGH IN ENERGY INSTEAD OF FATIGUED
Phase 4 – Strength endurance – do 2 or more of the following apply to you?
1 – You want to get into the hard stuff but don’t know how to make the leap while respecting your core and pelvic floor
2 – You have been exercising for a while but still aren’t as strong or fit as you would like
3 – You don’t have any aches or pains but there are a bunch of exercises you have to avoid because they bring on irritations (sore knees, tired back)
4 – Your pelvic floor is great most of the time, but occasionally you notice it may still need attention
5 – You want to start doing high impact activities regularly
6 – You feel imbalanced – some parts of your body work better than others
7 – You have tight spots and areas of tension in your body
8 – Stretching and treatments provide short term relief, but the tightness and tension comes back
9 – You’ve injured or hurt yourself trying to get back into exercise yourself without knowing where you are at/having a qualified professional assess you
TRUST YOUR BODY
BE PAIN FREE
(and yes, the flatter tummy is a nice bonus )
'The Stable and Strong courses were a fantastic way to work on key muscles - particularly pelvic floor, abdominal and back - during pregnancy in a supervised, lovely environment.
I am a doctor so was looking for a class that is actually run by a health professional during my pregnancy, Kristy fits all these qualifications and really put me at ease with her style of teaching and obvious extensive knowledge of exercise physiology - particularly during pregnancy/ postpartum
Kristy runs a great class, is approachable and very informative and I could not recommend more highly. I will definitely be returning.'Lucy, 30, Melbourne Australia