core restore 9 Week In Person Program

Pelvic Floor dysfunction is so common in women. Often told to do kegel’s to resolve these issues, yet they are not informed on the proper way to do them.

Doing kegel’s incorrectly can cause more harm then good. The pelvic floor is meant to move synergistically with the other core muscles during movement. It also needs to be able to relax completely.

In the core restore program you will gain a strong understanding of how the pelvic floor works, how to properly engage it and how to allow it to relax.

 

You will learn how to release tension and compensation patterns you may be holding and how to strengthen the body from the inside out.

You will learn foundational movement patterns and gain strength in all areas of the body including the core.

You will gain an understanding of your hormone cycle and how to support yourself through each phase.

You will learn about perimenopause and how it affects the pelvic floor as well as the rest of the body. Gaining practical tools to help with the most common symptoms.

The Core Restore Program is for you if:

  • You are wanting to create a deeper relationship to your body, your pelvic floor and deep core.

  • You are wanting to help relieve symptoms of pelvic floor dysfunction  such as chronic back and pelvic pain, incontinence, Diastasis and pelvic organ prolapse.

  • You are pregnant and you want to prepare your core for birth and prevent PF dysfunction.

  • You are postpartum and you want to retrain the core following birth and prevent PF dysfunction.

  • You are in perimenopause and you are starting to notice the changes in your pelvic floor.

  • You would like to have a better understanding of your hormone cycle.

  • You would like to learn how perimenopause effects your pelvic floor, your hormones and the rest of your body.

  • You would like to gain tools that can help alleviate symptoms you may be having. 

 

PROGRAM DETAILS

  • Classes will run for 9 weeks. 6:30pm - 8:00pm Tuesday

    April 08 - June 03

  • Classes are 90 min long and will be held at Ganges Fitness

  • Babes in arms welcome

  • This is not a “typical” core class, it is slow and gentle.

  • There will be a minimum of 10 minutes of home work needed to be done daily for results.

INVESTMENT

  • Total class investment is a sliding scale $597-$849 for 9 weeks

  • Included is a set of Yoga Therapy balls, a set of mini bands and a Pilates ball needed for the class valued at $80

  • Detailed weekly Email with everything we cover in class so you have the info for life including instructional videos of all exercises.

  • 8 Movement Practice Videos

  • Cyclical Support E Book, Mastering blood Sugar Guide & more

  • Unlimited Email Support

  • Lifetime access to my Core Restore online video library at the end of the program

 

PAYMENT PLANS AVAIABLE

program break down

Week 1

The Pelvic Floor

  • Understanding pelvic floor anatomy, functions, and dysfunction (types & causes)

  • How posture impacts your pelvic floor

  • Introduction to the core breath

Release of the Week: Unwinding tension in the pelvic bowl

 

Week 2

Nervous System Regulation

  • Understanding the vagus nerve—its role and functions

  • Toning exercises for nervous system support

Release of the Week: The feet and their connection to the pelvic floor
Movement Practice 1

Week 3

Cyclical Nature

  • Deep dive into the menstrual cycle

  • Learn how hormones shift throughout the month

  • Explore the 4 seasons of your cycle and how to support each phase with nutrition, movement, and lifestyle habits

  • Understanding PMS symptoms—what your body is telling you

  • Unlock the power of your personal cycle

Release of the Week: The psoas muscle
Movement Practice 2

 

Week 4

Perimenopause

  • What is actually happening during perimenopause?

  • Advocating for yourself in this phase

  • Which hormones to test and why

  • The connection between perimenopause and the pelvic floor

Release of the Week: The muscles of the thoracic spine
Movement Practice 3

Week 5

Hormonal Symptoms

Strategies for managing and symptoms you may be dealing with as well as the most common hormonal symptoms, including:

  • Stress

  • Hot flashes

  • Weight gain

Release of the Week: The jaw and pelvic floor connection
Movement Practice 4

Week 6

Blood Sugar Balance

  • How to stabilize blood sugar levels

  • Understanding insulin resistance

  • Macronutrients explained

  • Creating balanced meals in 3 steps

Release of the Week: Shoulders and arms
Movement Practice 5

 

Week 7

Gland Tapping

  • What is tapping, and how does it work?

  • The benefits of tapping for stress and hormone balance

  • Guided tapping practice

Release of the Week: The missing pieces
Movement Practice 6

Week 8

Sleep Optimization

  • How to improve sleep quality

  • Understanding your circadian rhythm

  • Creating a sleep ritual

Movement Practice 7

Week 9

Deepening Your Practice

  • How to integrate everything you’ve learned

  • Setting yourself up for long-term success

Movement Practice 9

PAYMENT PLANS AVAIABLE

If money is an obstacle please reach out and we can work something out. I never want money to be the reason someone can not access my programs.

 

TESTIMONIALS

Core Restore Program Testimonial
Amber Jade

“When I began this program, I was 1 month postpartum. My pelvic floor was very tight, I had an inch diastasis, and zero core strength. My back was in so much pain from breastfeeding, and I felt weaker then I ever had. I was sad and confused about what to do next and how to get my body feeling good again. Thats when I started Trina’s program.

It was perfect. She took it slow and offered so much great perspective. I learned so much about my posture, how to release my tight muscles and how to rebuild my strength.

8 weeks later and I feel like I haven’t even had a baby! My core is strong and stable. I carry and rock my baby with no more back pains, and if I do have a sore back at the end of a long day, I now have the knowledge and tools of how to self massage and release it!

My pelvic floor is so much better, and I have had no more problems.

The best part is my new awareness of my core, that I can use every time I squat to pickup the baby, do something one handed, and more. This will help me avoid so many injuries! This course hasn’t just helped me with this baby, but with every baby I have in the future! Thank you so much Trina, your course has changed my life and helped me get back to feeling like myself again!!

Thanks Trina❤️

— Amber Jade

Core restore has been life restoring for me.

The extensive pelvic floor program plus hormonal and nervous system information that Trina shares is now knowledge for life.

It will make the transition time through perimenopause so much easier.

I feel like I was handed the keys to a healthier happier existence through this class.

— Jennifer Isaak

I found Trina's program to be very satisfying!

I feel like I achieved so many positive results with my body over the 9 weeks, and that this will only continue to improve as l use the excercises learned in my daily routine.

I had ab separation or diastasis recti since I had my first child 19 years ago, and 3 more kids over a 16 year span and figured there wasn't any way to repair that damage. However with the exercises I learned in Trina's class I noticed a great improvement in my condition within the first 6 weeks of the course and I now know how to continue to heal that gap!

Thank you Trina for all the knowledge and care that you share! Every woman can benefit from this program, it gives you so much knowledge to remain healthy and vital through all the stages of our journey as women.

— Jane Albo

I really enjoyed the core restore program with Trine took the program in late secondy early - mid third trimester of pregnancy.

The program helped educate me about the pelvic floor and its role in the body. It helped me connect with and better control that area of my body as I prepare for birth. I also  valued the other students in the room, all being mothers and open to sharing thein experiences.

This was more than an exercise program, each week we had meaningful check ins and took time to connect.

Trina provided excellent emails with summaries of each week's lessons including very clear exercise videos.

When I wasn’t able to make it to a session, I felt like I didn't miss anything thanks to the materials

— Debra Cobon

I did this while pregnant so my body was changing a TON! Trina made me feel really empowered in my changing body right from the very first class. I feel more confident knowing how to release and breathe better for my babys birth, Im a naturally tense person and this was really helpful for me. I was grateful for the custom approach Trina had with each client and modifications for me as a preggo! I know she had my safety in mind and everything we learned had progressions for all levels. Im extremely grateful I did this, and I would recommend it to expecting mothers and any woman looking to connect more with their Pelvic floor and become more empowered in their body!

— Shal Friesen

Working with Trina Showed me how to improve and heal my chronic lower back pain from the inside out.
I think this is pretty much THE definition of empowerment, in a deep, embodied way
-finding your own core strength and moving through the world from that place

— Ella VanGaya

Trina’s Core Restore Program is a one of a kind class. I loved how she creates a safe space to share and grow among women of all stages of life. The class has just the right mix of connection, shared learning and core restoration exercises. I would definitely recommend this class to any women wanting to take care of their health and feel empowered.

— Soma Mallard

I am so grateful to have the opportunity to train with trina..
It was everything I hoped for and more.
The classes were transformative, empowering and full with feminine somatic educating, fun authentic relating and energizing movement.
I learned a great bundle of helpful and easeful practices ..
Gathering much needed self care restoring my pelvic floor and core ..my body sings thank you !
I have a new oath forward with simple specific ways to energize and tone my aging woman body .
I also loved the weekly circling and sharing, your emotional intelligence combined with excellent coaching and generous delivery of all the essentials for more vital pelvic and whole being health .
I have encouraged many freinds working with similar to COME and restore the core ..
Excellent work!

— Sheya Jordan

I absolutely LOVED Trina’s Core Restore Program.
I have two kiddos 7 & 10 years old and my deep core muscles never came back on after having them.
The way Trina breaks the program down is functional.
She supported me in building my inner core strength and releasing built -up tension.
Trina provided so many exercises and strategies that can be done quickly throughout a busy day, which helped me a lot in finding the time to fit them in.

— Tessa Sera

I decided to take The Core Restore Program when I was just 3 months post partum with my first child.
It was seriously a game changer!
I loved showing up to class with a group of amazing women, and mamas with so much wisdom.
My body felt amazing after each class, and I’m continuing to do the exercises which feels so great.
Trina’s level of knowledge is deeper than any other fitness instructor I have had.
Really grateful for this program!

— Robin Millerd

Core Restore is such a wonderful program!
I had 3 babies in 4 years and my core and pelvic floor were so weak.
At only 12 weeks postpartum my core feels stronger and I can run around with my toddlers withour worrying about “leaking”
Truly an amazing program

— Rachel Dawes

 

Join our FREE Facebook Community for inspiring challenges, recipes and advice