Welcome to Holistic Core Restore® 4th Trimester!  A nurturing and empowering Programme created for and DEDICATED TO SUPPORTING YOU THE MOTHER, either towards the end of your Pregnancy or in your early Post Natal days, weeks and months.

Guided by your Coach, you’ll be safely advised on gentle core re-connection, effective and time-efficient self-care strategies, organising your maternal support system for bringing your baby home and educational topics will includes essentials such as recognizing and supporting Post Natal Depression and adjusting to your ‘new mom identity’. This programme will also support you in building the strongest foundation required for your return to formal exercise alongside being advised on vital nutrition for a deep Post Natal recovery.

Coach Nina Parnham
– Women’s Wellness Coach, Midwife and Mom!


Are you newly Post Natal and feeling that you need more support in your role as a mother and the practicalities of the early days?

Are you coming towards the end of your Pregnancy and want to be as prepared as possible in your early Post Natal days? This programme is for you

Do you need help organizing your ‘New Mom Support System’ and the people who can help you so that you have the time and space to truly recover?  This programme is for you.

Are you unclear about how to perform the Pelvic Floor or Core Rehab exercises to support a Diastasis that you were told to perform?  This programme is for you.

Have you developed aches and pains because of the changes in your postural alignment and need help to get comfortable in your body again?  This programme is for you.

Do you want to ensure your return to exercise is as safe and nurturing and respectful as possible?

If you answered YES to the above questions….this programme is for you!


Either before or after your birth, your Coach will take time to help you craft your ‘New Mom Support System’ which is ESSENTIAL to ensure that you are truly supported in one of the toughest roles a woman takes throughout her life, especially in the the early days Post Birth and to be honest, right up until your child enters full-time education!   We do reality and help women to recognize that can and should ask for the support they need!

Coach Nina Parnham
– Women’s Wellness Coach, Midwife and Mom!


On application to join this offering, (FIND A COACH HERE), you’ll be asked to complete our HCR® Red Flag Pre-Screen to decide if this programme is right for you.  If you’re a great fit…..

You’ll then begin the ‘take-on’ process with your Coach whether you are working LIVE (in-person) or virtually.

This offering is ALWAYS utterly bespoke and your Coach is taught to completely tailor their advice to your needs and ‘meet you EXACTLY where you are now’ by supporting this lifephase with real-world solutions and support over a time-frame that suits your needs and, it wouldn’t be HCR® if we didn’t include clear guidance on easy nutrition to support your recovery.

Because educating women is our priority, you’ll also receive our ‘Client Education Booklet’ and suggestions for homework and self-care to further improve upon your time with your Coach.

For the ‘exercise’ portion of this programme, there may also be access to our ONLINE PORTAL or your Coach will create a bespoke programme for you from scratch.  Either way, you’ll be massively supported on what you need to do and when to get the best results possible.



Simple, if you feel this programme is for you, use the FIND A COACH box to locate someone either in your locality or a Coach you can work with virtually using Skype or Zoom!  All you’ll need for Virtual Coaching is a Computer, an internet connection and access to Skype or Zoom which are both FREE.  Once connected with your Coach, they’ll take you through our unique screening process.  It’s extensive and thorough but this ensures you get the help you deserve and need because we fully understand your health journey and what you hope to achieve.

Once you’ve been screened and it’s agreed that the programme is the right fit for you, you’ll enter the world of Holistic Core Restore® whereby your Coach will take you through the Bump Programme which is a mix of working on your ‘New Mom Support System’, Functional Exercise, Easy Self-Care, Birth Preparation, Preparation for the 4th Trimester, Core and Pelvic Health Education and overall, a deep and precious preparation for motherhood.  Whether you’re a first or fourth-time mom, this time spent preparing for one of the biggest roles a women will ever play in her life, will be time well spent with an EXCELLENT, highly trained professional, dedicated to your deepest care.

What Women Say….


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