Empower Core + Floor
Empower Core & Floor: The No-Nonsense Core & Pelvic Floor Fix.
Alright, ladies, let’s be real—your core & pelvic floor work harder than they get credit for. They hold you together when you squat, carry your kids (or your shopping), and even when you laugh a little too hard. But if your core feels weak, your lower belly isn’t bouncing back, or you’re crossing your legs when you sneeze—then we’ve got some work to do.
Empower Core & Floor is your 6-week, go-at-your-own-pace program designed to get your core & pelvic floor strong, functional, and back in action. No fluff, no boring Kegel routines—just smart, effective training that actually works.
Stronger Core. Stronger Floor. Stronger YOU.
🔹 No more “oops” moments when you laugh or jump
🔹 No more mystery around why your core feels weak or unstable
🔹 No more “wait, am I even doing this right?” when it comes to pelvic floor training
It’s time to train smart, move strong, and take back control. Let’s do this!
Empower Core & Floor
Pelvic Floor & Core FOUNDATIONS
Stronger Core. Stronger Floor. Stronger You.
What is the Program ?
Welcome to the ultimate core & pelvic floor rehab (and strength) party! If you’ve ever peed a little when you laughed, sneezed, or jumped—or just felt like your core isn’t quite doing its job—this 6-week program is your golden ticket to strength, confidence, and control.
This isn’t your typical do some Kegels and call it a day kinda program. Nope. We’re here to actually train smart, move well, and get strong—without endless crunches or feeling like you’re “broken” (spoiler alert: you’re NOT).
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Who is this program for
New mums ready to reclaim their core & pelvic floor (6 weeks postpartum and beyond!)
Mums years (or decades) post-birth who never quite got that core back on track
C-section warriors – because that scar needs some love too
Anyone sick of leaks, core weakness, or weird “pressure” down there
Ladies who wanna squat, lift, and laugh WITHOUT worrying about leaking
Anyone who just wants a core that works properly again!
Why it works
A Smarter Approach to Core & Pelvic Floor Strength
Most traditional postpartum or core recovery programs focus on generic core workouts or endless Kegels—but that’s not the full picture.
Here’s how Empower Core & Floor actually works:
Step 1: Reconnect & Activate – We start by retraining your breath, posture, and deep core muscles to work together the way they’re meant to. This is the foundation of pelvic floor health and core function.
Step 2: Strengthen Safely & Effectively – Once we have activation, we layer in strength-building exercises that support your core, pelvic floor, and full-body movement (because it’s all connected!).
Step 3: Move With Confidence – We integrate everything into real-life movements—so you can lift, jump, laugh, run, and sneeze without hesitation or fear of leaks!
This 3-step system makes core and pelvic floor recovery simple, effective, and sustainable—so you feel stronger, move better, and live your life without restrictions!
Why you need this program
Your core and pelvic floor work 24/7—they support every laugh, sneeze, lift, and jump. If they’re not firing properly, you’re likely dealing with leaks, weakness, back pain, or that stubborn belly pooch that just won’t quit.
This program is designed to help you:
Rebuild Core Strength – Restore deep core function and support
Improve Pelvic Floor Control – Reduce leaks & discomfort (aka, no more crossed-leg sneezes!)
Move with Confidence – Minimize back, hip & pelvic pain
Prevent Long-Term Dysfunction – Because you deserve to feel strong for LIFE, not just now
Actually Enjoy the Process – Because learning about your body shouldn’t be boring!
What to expect
Expert-led, no-BS video tutorials guiding you through each movement
Breathwork & core activation techniques (yep, your breath matters!)
Scar massage & mobility drills – C-section or vaginal, let’s get things moving again!
Pelvic floor & full-body strengthening – Because your glutes & core are BFFs
Posture, lifting & movement strategies – Real-life strength, not just gym strength
Weekly challenges, education & support – So you know why you’re doing what you’re doing
A structured plan backed by Women’s Health Physiotherapists – No guesswork here!
What you’ll learn (and love)
How your core actually works and why it’s more than just “abs”
How to engage your pelvic floor correctly (and when to let it relax too!)
Why your breath is secretly the MVP of core training
How to move & lift safely without peeing yourself or making things worse
How to prevent common pelvic floor issues before they become a bigger deal
This program helps with.
Preventing: Prolapse, leaks, constipation, pain during sex, and core instability
Reducing: Birth trauma, tearing, and tightness that makes movement uncomfortable
Helping You Move & Lift Safely: Whether it’s babies, barbells, or grocery bags
Healing Postpartum Symptoms: Diastasis recti, C-section scars, pelvic/back pain
Feeling Freakin’ Amazing in Your Body Again!
What’s included?
Easy-to-follow daily videos to restrengthen your pelvic floor & core in a 6-week structured program
Go at your own pace—do as much or as little as you like, and take the time you need to complete the program
Download as an app-like function on your phone or tablet for easy access
WEEKLY Tweaks and chat with Stacey in our Community + an option for a private consult before starting to personalize your journey (for 6 weeks!)
FREE Mobility Exercises & Stretches + a new weekly challenge
FREE Bonus Education & Resources to improve movement, posture, and daily function
Printable Weekly Workout Sheet to keep you accountable & on track
And much more…
Over $1500 of value—all yours for lifetime access, including updates & new research!
I am here to make it simple, effective, and EASY! You don’t need to overthink—it’s all laid out for you, step by step.
Who is Stacey?
Hey, I’m Stacey—your go-to coach for pelvic floor, core strength, and feeling damn good in your body again!
The Fun Stuff
I believe training should be smart, safe, and fun—no boring workouts, no outdated myths, just real results that fit your life.
I’m known for breaking the taboo on talking about pelvic floor health because—newsflash!—leaks, weak cores, and prolapse shouldn’t be secret struggles. Let’s fix it together.
I love a good coffee, a strong deadlift, and helping women train smarter instead of just “harder.”
I promise to coach you with honesty, a bit of sass, and a whole lot of support. You deserve to feel strong, empowered, and fully in control of your body.
The Professional Stuff
I have spent years specializing in women’s health, fitness, and rehabilitation—because I know firsthand that recovery doesn’t stop at 6 weeks postpartum (even though many women are told otherwise). My approach is backed by science, research, and real-world coaching experience helping women:
Rebuild their core and pelvic floor function at any stage of life
Train without pain, fear, or discomfort
Move with confidence—whether that’s lifting weights, chasing toddlers, or laughing without leaks!
Qualifications & Experience:
Certified Women’s Health & Fitness Coach
Certified Pre/Post Natal & Pregnancy Training
Certified in *Mum Safe – Safe Return to Exercise
Specialised in Pelvic Floor & Core Rehabilitation
Strength & Mobility Coach for Women at All Life Stages
Years of hands-on coaching experience working with postpartum, perimenopause, and beyond
Why I Created This Program
I’ve helped countless women go from feeling disconnected, frustrated, and unsure about their core and pelvic floor to moving with confidence, lifting without fear, and actually enjoying their training. I created Empower Core & Floor because you deserve a program that actually works, makes sense, and fits into real life.
Let’s train smart and heal strong—together!
What women are saying
⭐ “It feels almost too easy at first, like you’re not doing anything… but after some guidance and really slowing down, you realize there is actually a lot happening!”
⭐ “I feel more connected with my body and have a better understanding of the muscles and movements that will, over time, correct the issues from pregnancy.”
⭐ “I wanted to feel in control and confident about my pregnancy and birth recovery.”
⭐ “I was scared and embarrassed about my symptoms and issues, not realizing they were entirely normal and can be fixed with proper training and physio.
⭐The course is comprehensive and has given me endless resources to keep working on exercises.”
⭐ “Stacey! Amazing and genuine trainer with a wealth of knowledge.”
Real women. Real results. Real empowerment.
FAQs
Q: Do I need to have had kids to do this program?
A: Nope! While it’s designed with postpartum recovery in mind, it’s perfect for any woman dealing with core weakness, leaks, or pelvic floor issues—whether you’ve had babies or not.
Q: Will this program help with back pain?
A: YES! A weak or dysfunctional core is often the missing link in chronic lower back pain. This program focuses on deep core activation, posture, and strength, which can make a huge difference in reducing back discomfort.
Q: What if I already lift weights?
A: AMAZING! This program is not about avoiding movement—it’s about making sure your core and pelvic floor are supporting you so you can lift heavier, move better, and avoid injury.
Q: How much time do I need for this program each week?
A: You’ll need about 15-30 minutes a few times per week—totally manageable for busy lives! You can go at your own pace and fit it in whenever it works for you.
Q: I’ve tried Kegels, and they didn’t help. Will this be different?
A: YES. Kegels alone are not the full solution—your breath, posture, and full-body movement all play a role. This program teaches how to engage your pelvic floor the RIGHT way as part of your whole body.
Q: Can I do this program while pregnant?
A: Yes! While it’s primarily designed for postpartum recovery, it’s also safe and effective during pregnancy to keep your core and pelvic floor strong, mobile, and prepared for birth.
Q: Do I need to see a Women’s Health Physiotherapist (WHP)?
A: If you’re experiencing pelvic pain, prolapse symptoms, chronic leaks, or other concerns, seeing a Women’s Health Physio is always a great idea! They can assess your pelvic floor function and give you personalized guidance. This program works beautifully alongside WHP recommendations and helps you implement safe, effective strategies into your daily life.