Strong to the Core

A comprehensive class empowering you to strengthen yourself from the inside out.

Want to live your life with strength and balance – and a strong core that supports you?

Worried about your pelvic floor when you cough, sneeze, run or don’t get the key in the door quick enough?

Recently had a baby and want your body to heal safely?

Want to improve posture and reduce aches and pains?

          Then this is the course for YOU!

Sarah J Bond demonstrating core strength and balance

This class is suitable for every woman in every stage of life, especially if you have given birth (however long ago), have been or are going through Menopause, or have had abdominal surgery such as Cesarean or hysterectomy.

If you suffer from any of these common ailments, you are not alone, but you can also improve all of them;

  • Incontinence
  • Tummy gap (Diastasis Recti)
  • Pelvic Organ Prolapse
  • Back, hip, pelvic and shoulder pain.
  • Poor posture
  • Feeling disconnected with your body

This is perfect postnatal rehab – if you’ve had a baby, this is the BEST way to heal and feel strong again.

Learn how to connect to your core and find inner strength and rid yourself of those niggling symptoms that have been bugging you.  Core strength comes from education, mindful movement & lifestyle adaptations.

This perfectly tailored and supportive class will improve your core, overcome pain or dysfunction and bring you balance.

What’s Included:

  • 1 hour weekly small group, progressive fitness session focusing on core strength & suppleness
  • Postural and breath pattern correction
  • A short homework plan each week to practice and help you progress
  • Functional fitness integrating your core and pelvic floor into everything we do
  • Stretch and release routines to bring you back to your optimal self
  • Guided meditation – because healing happens when your mind allows it

PLUS membership to FitLife Online bringing you:

  • Weekly home workout videos to support your progress
  • Fun fitness challenges to keep you motivated
  • Self-care plans to focus on YOU
  • Nutritional tips and meal ideas for healing
  • Lifestyle advice to support your progress
  • A community of women working alongside you in the private FitLife community Facebook group
  • Support from leading women’s health & fitness coach from start to finish

Next Course:

Evening 7th Jan – 11th Feb 2019

Daytime 9th Jan- 13th Feb 2019


Iford United Reform Church


EVENINGS Tuesday 8.10-9.10pm

DAYTIME Thursday 11.15am-12.15


Eve £60 for 6 weeks- including access to FitLife Online

Book Now

To book your place now for either of the above course dates, go to my booking page.

Who Can This Programme Help?

Many common problems that women suffer with can be treated and improved:

  • Diastasis Recti (Tummy gap)
  • Pelvic floor dysfunction (any leaking at any time, pelvic pain, prolapse)
  • Back, neck, shoulder, hip pain

If you have suffered with these symptoms since having children, it doesn’t matter how old your children are – you can resolve them.

If you suffer from any of these pelvic floor symptoms above, I advise that you to see your GP to seek Women’s Health Physio referral alongside or prior to starting the course, I can advise you of this and have links to private health professionals.


What if I miss a class in my block?

Obviously I’d love for you to make every class in the block, but i understand that sometimes life throws a curve ball.  If you cannot make one of the classes due to an urgent issue, you can either attend a session from the next term, or a different class in the same term.

What to bring and wear?

Classes are completed barefoot.

Wear comfortable non-restrictive clothing that you can move freely in.

Bring a water bottle, a small towel and something warm for relaxation.

I've had a baby - when can I start?

Once you have had your 6-week GP check and are 8 weeks post-birth (10 weeks c section).

Do I just attend one term or can I keep on coming?

This class is progressive and each woman will start at a slightly different place and keep moving forward.  You can keep coming to as many terms as you like, you will always continue to progress.

What If I can’t make one of the group sessions in my course?

I want you to have the best experience and get the most from your course, so I encourage you to attend each week.

In extenuating circumstances if you cannot attend and notify me, I will do my best to find a replacement session.  If medical reasons mean you cannot complete the course once you have started, a refund can be given, or a later course can be attended.

Why is the class in a block instead of pay as you go?

With the exception of BeachClub (which can be a bit weather dependant), I run all classes in blocks.  There are many reasons for this; I want you to commit the time to yourself and have something each week that’s just for you.  I want you to achieve your goals whatever they may be and feel the benefit of the class, to learn how to move the way we do.  All of the classes progress through a series of themes to help you get the most out of them, I don’t want you to miss out on anything.

When you have booked, and before you attend the class, please fill in one of my online health questionnaires.

Please note: the form for those who have given birth asks some additional relevant questions.

This programme also runs on a 1-to-1 basis, please contact me if you’d like to discuss this.

Look out for my Strong to the Core workshops too, which you can do as a standalone day or intro to this course.

sarah j bond women's fitness
  • I’ve gained an enjoyment of exercise - rather than it being something I always felt like I should do, I now look forward to…I always feel Sarah is able to give one-to-one personalised advice.

  • Sarah is a godsend.  She deeply understands women’s fitness and takes the time to get to know you, tailors the workouts to you and we all have a genuine laugh!
    Her knowledge is second to none and invaluable.  A breath of fresh air…Her sessions make you feel refreshed, motivated and happy!

  • I’ve been doing 1:1 sessions & BeachClub which are fantastic. Sarah is so knowledgeable on how to tailor an individual programme for my needs, is very patient and has given me useful nutritional advice & is fantastic at motivating me towards my goal.

  • I can't recommend Sarah's Pre-Natal classes enough. Sarah understands every birth is different as a mum herself and provides brilliant advice, always willing to answer questions. You’ll learn so much which will help you throughout pregnancy and labour. I look forward to every class and have met some other lovely mum's-to-be. I’ve also learnt some great exercises to help ease back pain and prepare my pelvic floor. Thank you Sarah for helping me feel more confident about the changes to my body. The best part being I always sleep amazing too!

  • I cannot recommend Sarah highly enough! I messaged her one day saying I was rather unfit & needed help, also carrying hip issues. She met with me 121 and had a chat with me about my needs, and I joined. Absolutely love her classes, my body is slowly getting stronger - enabling me to do more. Sarah is very aware of everyone’s individual needs, offering alternatives to each exercise. Onwards & upwards for me.

Contact Me

You can send me an email and I'll get back to you, asap.